13 Therapeutic Iyengar Yoga Asanas For Depression


What is Depression?

Depression is a mood disorder characterized by a continuous feeling of sadness, low self-esteem, loss of interest in daily activities for a longer period of time. It affects your ability to think, sense, behave and creates a feeling of being miserable and hopeless. Sometimes people with depression may have suicidal tendencies. Depression can affect a person's personal life, and general health to a large extent.

Depression is a serious medical condition which can be very dangerous if not treated on time, but you don’t need to worry much as people who seek treatment for the depression observes significant improvements and lead a normal life.

Causes and Risk Factors of Depression

The exact causes of depression are not known but there are a number of factors that could be responsible for depression such as:

  1. Genetics - People with any blood relatives with depression are more likely to develop this condition.
  2. Biological changes in the brain.
  3. Environmental factors
  4. Biological changes in neurotransmitter level
  5. Childhood trauma
  6. Psychosocial Factors - The combination of social factors and individual thoughts are responsible for depression.
  7. Hormones - Imbalance of hormones can lead to depression in some individuals.
  8. Brain Structure - People with less active frontal lobe have been linked with depression.
  9. Certain Medical Conditions - People with certain medical conditions such as insomnia, chronic pain, ADHD, etc are at higher risk of depression.
  10. Drug Use - Excessive alcohol consumption and drug use could lead to depression.

Some risk factors associated with depression  are:

  1. Low self-esteem
  2. Being more self- critical
  3. History of mental illness
  4. A stressful event such as the death of a close person or relative, divorce, financial problems.
  5. Being gay, transgender, lesbian.
  6. Certain medications (medicines for high blood pressure, sleeping pills, etc.)
  7. Head injury

Signs and Symptoms of Depression

People with depression shows many signs and symptoms which can be identified easily such as:

  1. Loss of interest in daily activities
  2. Depressed mood
  3. Fatigue or weakness
  4. Feeling of loneliness, hopelessness, sadness, frustration, anxiety, and anger on small matters.
  5. Irregular sleep patterns (loss of sleep or sleeping too much)
  6. Loss of sexual desires and reduced sex drive
  7. Suicidal thoughts
  8. Slow movements,  impaired speech, late response during conversations.
  9. A feeling of being unimportant
  10. Lack of concentration and decision making
  11. Sudden Weight loss or weight gain, loss of appetite or increased hunger.

Therapeutic Iyengar Yoga for Depression

  • During the treatment all the asanas will be performed with the help of props.
  • Patients will be treated by the trained yoga teachers & under the guidance of Yogacharya Rajveer Singh Chauhan.
  • The sequence and difficulty level of asanas may vary according to the condition of patients and their respective medical condition.
  • Every person will be advised to perform asanas based on their current health, age and their present capacity to perform asanas.

1. Supta Baddha Konasana

Supta Baddha Konasana with Bolster
It improves the level of oxygen in the body and helps in relaxing the body and mind.

2. Supta Sukhasana

It improves the level of oxygen in the body and helps in relaxing the body and mind.

3. Utthita Trikonasana

Utthita Trikonasana
Makes the body properly aligned and also connects the body and mind.

4. Adho Mukha Svanasana

Adho Mukha Svanasana with Bolster
This asana improves blood circulation in the head.

5. Ardha Chandrasana

Ardha Chandrasana
This asana improves the solar plexus.

6. Sirsasana

Salamba Sirsasana in Baddha Konasana
This Stimulates hypothalamus gland which controls our intellectual system.

7. Viparita Dandasana

Viparita Dandasana
This asana makes the heart expanded as the chest gets expanded and as a result increase blood circulation. This is much beneficial in improving the emotional imbalance

8. Bharadvajasana

Bharadvajasana (By Teacher)
This asana makes your diaphragm flexible.

9. Adho Mukha Virasana

Adho Mukha Virasana (Shashankasana)
This asana Improves blood circulation in the head and releases the tension from the head.

10. Sarvangasana

This asana helps in releasing the right quantity of hormones in all the glands especially in the pituitary, penial, adrenal glands, etc.

11. Setu Bandha Sarvangasana

Setu Bandha Sarvangasana
This asana is good for your emotions and heart.

12. Ujjayi Pranayam

Ujjayi Pranayama with Wooden Pad
Strengthens the immune system and improves quality of breath.

13. Viloma Pranayama

Viloma Pranayama
This pranayama improves your nervous system, increases concentration power and stimulates your dormant energy.

Conclusion

  • Depression is a mood disorder characterized by a continuous feeling of sadness, low self-esteem, loss of interest in daily activities.
  • Genetics, environmental factors, psychosocial and biological factors are the main causes of depression.
  • Sadness and loss of interest in daily activities are the common symptoms of depression.
  • All the asanas must be performed in the proper sequence and  under the guidance of a trained yoga teacher.