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Dr.Abhijit A.Redij B.A.M.S.,D.Y.Ed. Ayurved & Yoga Consultant Treatment,Therapy,Training & Talks Resi - 24/12 L.I.G.,M.H.B.,Vinoba Bhave Nagar, Kurla (W),Mumbai-400 070.Phone 022-26527015 Mobile:98694 36203 E-mail:ayurjit@yahoo.co.in YOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION

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Based on <ul><li>My paper presentation at the International Conference on Stress Management </li></ul><ul><li>At Gwalior in Oct.2008 </li></ul><ul><li>Title: A SUGGESTIVE YOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION </li></ul>

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Definitions of Anxiety <ul><li>Increased arousal accompanied by generalized feeling of fear or apprehension 1 . </li></ul><ul><li>Feeling of apprehension from the anticipation of danger, which may be internal or external a neurosis a predominant causeless fear and uncertainty free floating a pervasive unfocused fear not attached to any idea. 2 . </li></ul><ul><li>It is also described as the feeling of anxiousness 3 or as a particular autonomic response to a noxious stimulus. </li></ul>

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Definitions of Depression <ul><li>A mood disorder in which individual experience extreme unhappiness, lack of energy and several related symptoms 1 . </li></ul><ul><li>Psychopathogenic feeling of sadness; a decrease in vital functions 2 </li></ul><ul><li>It is also described as a feeling of down heartedness 3 or psychophysiological withdrawal in the event of perceived threat. </li></ul>

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Common Sources of Anxiety <ul><li>Relationship </li></ul><ul><li>Growing old </li></ul><ul><li>Exams </li></ul><ul><li>Health </li></ul><ul><li>Domestic Upheaval </li></ul><ul><li>Financial difficulty </li></ul><ul><li>Our children </li></ul><ul><li>Our job </li></ul><ul><li>Legal problems </li></ul><ul><li>Pregnancy </li></ul><ul><li>Promotion </li></ul>

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Barlow’s Model of Panic Disorders Biological Vulnerability Tendency to perceive harmless stresses as mortal danger Stress False Alarm Learned Alarm Anxious apprehension focusing on future alarm Automatic and/or cognitive symptoms of Anxiety Initial Panic Attack

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Physical Signs of Anxiety <ul><li>Palpitation </li></ul><ul><li>Shaking or trembling </li></ul><ul><li>Tension </li></ul><ul><li>Insomnia </li></ul><ul><li>Perspiration </li></ul><ul><li>Nausea </li></ul><ul><li>Numbness </li></ul><ul><li>Tingling in the hands and feet </li></ul><ul><li>Desire to urinate more often than usual. </li></ul>

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Common Causes of Depression <ul><li>Unhappy relationships </li></ul><ul><li>Redundancy </li></ul><ul><li>Parenthood </li></ul><ul><li>Retirement </li></ul><ul><li>Divorce </li></ul><ul><li>Old age </li></ul><ul><li>Children leaving home </li></ul><ul><li>Financial difficulties </li></ul><ul><li>Bereavement </li></ul><ul><li>Failure at work </li></ul><ul><li>Illness </li></ul>

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Mechanisms in Depression Experiences in which individuals cannot influence their outcomes Sense of Helplessness Passivity in new situations Learned Helplessness Heightened or Excessive Self-awareness Beck’s Cognitive Theory Inward focus of attention Awareness of gaps between where one is and where one would like to be Failure to adjust goals or standards downwards Negative Self-awareness Distorted perceptions Primitive thinking Stressors Depression Depression Depression

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Symptoms <ul><li>Psychological symptoms </li></ul><ul><li>Sadness </li></ul><ul><li>Loss of interest </li></ul><ul><li>Loss of energy </li></ul><ul><li>Loss of concentration </li></ul><ul><li>Morbid thoughts </li></ul><ul><li>Guilt, unworthiness, etc. </li></ul><ul><li>Physical symptoms </li></ul><ul><li>Loss of appetite </li></ul><ul><li>Sleep disturbance </li></ul><ul><li>Slowing down of action </li></ul><ul><li>Constipation </li></ul><ul><li>Loss of sex drive </li></ul><ul><li>as well as other symptoms like headache, backache and pain in the face, neck etc. </li></ul>

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Suggested Modules <ul><li>Yoga Module - I is for Anxiety: </li></ul><ul><li> </li></ul><ul><ul><li>Forward Bending Asanas </li></ul></ul><ul><ul><li>Kapalabhati – 50 strokes </li></ul></ul><ul><ul><li>Anuloma-Viloma – 10 rounds </li></ul></ul><ul><ul><li>Omkar chanting – 10 rounds </li></ul></ul><ul><li>This sequence for 2 times a day. </li></ul><ul><li> </li></ul><ul><li>Yoga Module - II is for Depression: </li></ul><ul><li> </li></ul><ul><ul><li>Backward Bending Asanas </li></ul></ul><ul><ul><li>Kapalabhati – 50 strokes </li></ul></ul><ul><ul><li>Ujjayi Pranayama – 10 rounds </li></ul></ul><ul><ul><li>Omkar Chanting – 10 rounds </li></ul></ul><ul><li> </li></ul><ul><li>This sequence for 2 times a day. </li></ul>

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Significance of Yoga Module - I (Anxiety)

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Significance of Forward Bending Asanas in Anxiety <ul><li>Are passive as gravitational force is used to stretch the muscle groups </li></ul><ul><li>Induce relaxation </li></ul><ul><li>Help the mind to get introverted </li></ul><ul><li>The rigidity or hyper-tonicity lowers down </li></ul><ul><li>The back muscles supple and strong </li></ul><ul><li>Compresses and massages the abdominal organs including liver, kidneys, pancreas and intestines </li></ul><ul><li>Stretches the leg muscles and tendons </li></ul>

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Yogamudra

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Paschimottanasana

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Pavanmuktasana

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Navakasana(Supine)

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Halasana

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Sarvangasana

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Significance of Kapalabhati in Anxiety <ul><li>Elimination of carbon dioxide from the system on very large scale </li></ul><ul><li>Absorption of oxygen into the system is also abnormally large </li></ul><ul><li>Extraordinarily heavy exchange of gases in the lungs brought about by Kapalabhati </li></ul>

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Mechanism Greater volume of blood moves from compressed abdominal vein into decompressed thoracic vein & then into RA (Ref n : Principles of anatomy & physiology by Tortora & Grabowski)

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<ul><li>Shuddhi Kriya </li></ul><ul><li>“ Kapalabhati” </li></ul><ul><li>For purification & stimulation of nadis </li></ul><ul><li>Free flow of ‘Prana’ </li></ul><ul><li>Tranquilizing effect on mind </li></ul><ul><li>Mild quieting effect on the brain because of increased oxygenation </li></ul>

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Significance of Anuloma-viloma Pranayama in Anxiety <ul><li>The mind becomes calm and heart beats rhythmic </li></ul><ul><li>Soothing effect of this pranayama on the nervous system reduces various emotional tensions. This creates an equilibrium in the body </li></ul><ul><li>Nostrils are supplied with both sympathetic and parasympathetic branches of ANS </li></ul><ul><li>ANS is also related with other autonomic functions of the body as well as the opposite forces working on the mental, emotional and physiological activities </li></ul>

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Significance of Omkar chanting in Anxiety Reduces fear, negativity Assures mind Increases positivity Low pitched AUM recitation brings about parasympathetic predominance

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Significance of Yoga Module - II (Depression)

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Significance of Backward Bending Asanas in Depression <ul><li>Movements are against gravity </li></ul><ul><li>Backward bending asanas break down this ‘body armour’ </li></ul><ul><li>Reduce the hypo-tonicity in depression and gives good tone to the body </li></ul><ul><li>Stretch the abdominal muscles </li></ul><ul><li>Tones and strengthens the muscles controlling the spine, thus help to prevent slip disc and other back conditions </li></ul><ul><li>The spinal nerves are also toned </li></ul>

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Bhujangasana

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Sarpasana

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Ekpad Shalabhasana

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Shalabhasana

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Dhanurasana

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Significance of Kapalabhati in Depression <ul><li>Kapalabhati is found useful in making the bodily relaxation deep and sleep more sound </li></ul><ul><li>The amount of physical energy spent on respiration is reduced </li></ul><ul><li>Lactic acid gets destroyed. Thus there is freshness to all cells. </li></ul>

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Significance of Ujjayi in Depression <ul><li>Lung capacity increases and body movements become lighter too </li></ul><ul><li>Regular practice of this Pranayama slowly increases the oxygen content of blood </li></ul><ul><li>Mind is calm because of Nadanusandhana (fixing the mind on a sound) </li></ul><ul><li>Body and mind are refreshed </li></ul><ul><li>Irritable centers of cerebral cortex are depressed(due to the Kumbhaka ) </li></ul><ul><li>The cardiac out put increases while heart rate decreases </li></ul><ul><li>Takes off lethargy from the body </li></ul>

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Significance of Omkar chanting in Depression Reduces fear, negativity Assures mind Increases positivity High pitched AUM recitation brings about mild excitation of the motor cortex with a mild sympathetic tone

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Discussions and Conclusions <ul><li>If followed under the observation of a keen yoga instructor may prove to be helpful to the patients suffering from non-clinical conditions of Anxiety and Depression. Various researches also could be conducted by eminent scientists using latest gadgets quantifying numerable parameters so as to check into the details of these suggestions. </li></ul>

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References <ul><li>Psychology by Robert A. Baron </li></ul><ul><li>Oxford & IBH New Medical Dictionary </li></ul><ul><li>Anxiety and Depression – A practical guide to recovery – by Prof. Robert Priest </li></ul><ul><li>Yoga for Health and Peace by Sadashiv P. Nimbalkar </li></ul><ul><li>Yogic Therapy by Swami Kuvalayananda & Dr. S. L. Vinekar </li></ul><ul><li>Pranayama by Swami KuvaIayananda </li></ul><ul><li>Anotomy and Physiology of Yogic Practices by Dr.Makarand M.Gore </li></ul><ul><li>Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati </li></ul><ul><li>Vol 19 No.4 Cardiac output in Normal,Deep and Ujjayi (Pranayamic ) Breathing.( A Preliminary Study) by Dr. Jan Mestan , Dr. M. V. Bhole </li></ul>

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Acknowledgements <ul><li>HELP </li></ul><ul><li>Ms.Shanti Chavan </li></ul><ul><li>My Teachers </li></ul><ul><li>My Family & Friends </li></ul>

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<ul><li>Hope that this compilation of knowledge and our reasoning will be helpful for the society as a whole </li></ul>

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THANKYOU

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