Skip to main content
UploadLanguage (EN)Support
BusinessMobileSocial MediaMarketingTechnologyArt & PhotosCareerDesignEducationPresentations & Public SpeakingGovernment & NonprofitHealthcareInternetLawLeadership & ManagementAutomotiveEngineeringSoftwareRecruiting & HRRetailSalesServicesScienceSmall Business & EntrepreneurshipFoodEnvironmentEconomy & FinanceData & AnalyticsInvestor RelationsSportsSpiritualNews & PoliticsTravelSelf ImprovementReal EstateEntertainment & HumorHealth & MedicineDevices & HardwareLifestyle
Anna Xixixi, profile picture
Uploaded byAnna Xixixi
PPTX, PDF1,216 views

Tackle with depression: yoga

The document discusses how yoga can help address sleep problems caused by depression. It provides summaries of academic research that found yoga reduced depression, anxiety, and improved mood and sleep quality. Specific yoga poses that can aid sleep are mentioned, such as head-to-knee and wide-angle seated forward bends. Mantras and chanting in yoga are explained as ways to relax the mind and induce sleep. Overall, the document presents yoga and its breathing, meditation, and relaxation aspects as a natural and beneficial solution for depression-related sleep issues.

Spiritual◦
Download to read offline
Best solution for sleep problems due to depression: yoga Stanford University Crash Course on Creativity Professor Tina Seelig Fall 2012- Stardust team
A good laugh and a long sleep are the best cures in the doctor's book ~ Irish Proverb
Depression Depression is one of the manifestations of stress in the same list with other symptoms either purely physical or psychological such as pain of any kind, heart disease, digestive problems, sleep problems, obesity or autoimmune diseases We presented some solutions to tackle with depression and stress: •Conflict resolution •Exercise •Getting a hobby •Meditation •Deep breathing •Relaxation techniques •Artistic Expression •Progressive relaxation •Stress balls We will focus on benefits of YOGA •Natural medicine •Time management
Some academic research •“…In conclusion, this randomized pilot study indicates that participating in a short-term Iyengar yoga course may have therapeutic benefits for people experiencing mild levels of depression. These benefits include reductions in depression and anxiety, improved acute mood, and possible modulation of cortisol. ” •“...Preliminary findings support the potential of yoga as a complementary treatment of depressed patients who are taking anti-depressant medications but who are only in partial remission. The purpose of this article is to present further data on the intervention, focusing on individual differences in psychological, emotional and biological processes affecting treatment outcome. Yoga appears to be a promising intervention for depression; it is cost-effective and easy to implement. It produces many beneficial emotional, psychological and biological effects, as supported by observations in this study. The physiological methods are especially useful as they provide objective markers of the processes and effectiveness of treatment. These observations may help guide further clinical application of yoga in depression and other mental health disorders, and future research on the processes and mechanisms. ” •“...This study aimed to test the effects of a 6-month yoga exercise program in improving sleep quality and decreasing depression in transitional frail elders living in assisted living facilities. Results: After 6 months of performing yoga exercises, participants' overall sleep quality had significantly improved, whereas depression, sleep disturbances, and daytime dysfunction had decreased significantly (p < .05). In addition, participants in the intervention group had better results on all outcome indicators than those of participants in the control group (p < .05).” •“...There is good evidence for cognitive and physiological arousal in chronic insomnia. Accordingly, clinical trial studies of insomnia treatments aimed at reducing arousal, including relaxation and meditation, have reported positive results. Yoga is a multicomponent practice that is also known to be effective in reducing arousal, although it has not been well evaluated as a treatment for insomnia”.
Yoga as a philosophy Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one's being, from bodily health to self-realization. Yoga means union - the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one's actions. ~B.K.S. Iyengar, Astadala Yogamala The autonomic nervous system is divided into the sympathetic system, which is often identified with the fight-or-flight response, and the parasympathetic, which is identified with what's been called the relaxation response. When you do yoga - the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body - you initiate a process that turns the fight-or-flight system off and the relaxation response on. That has a dramatic effect on the body. The heartbeat slows, respiration decreases, blood pressure decreases. The body seizes this chance to turn on the healing mechanisms. ~Richard Faulds
The 8 “ashtangas” in your life According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis for the philosophy behind yoga, there are the eight “ashtangas” (sanscritic) of yoga. Each "ashtanga"- limb relates to an aspect of achieving a healthy and fulfilling life. 1. Yama: Five ethical guidelines regarding moral behavior towards others: Ahimsa: Nonviolence, Satya: Truthfulness, Asteya: Nonstealing, Brahmacharya: Nonlust Aparigraha: Noncovetesness 2. Niyama: Five ethical guidelines regarding moral behavior towards oneself: Saucha: Cleanliness, Santosa: Contentment, Tapas: Sustained practice, Svadhyaya: Self study, Isvara pranidhana: Surrender to God 3. Asana: Practice of yoga postures. 4. Pranayama: Practice of breathing exercises. 5. Pratyahara: Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world within oneself. 6. Dharana: Concentration, meaning the ability to focus on something uninterrupted by external or internal distractions. 7. Dhyana: Meditation. Building upon Dharana, the concentration is no longer focused on a single thing but is all encompassing. 8. Samadhi: Bliss. Building upon Dhyana, the transcendence of the self through meditation. The merging of the self with the universe. Sometimes translated as enlightenment.
Diversity in styles Hatha Yoga slow-paced stretching class with some simple breathing exercises and perhaps seated meditation. This is a good place to learn basic poses, relaxation techniques, and become comfortable with yoga Vinyasa Yoga- Flow Yoga Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath- synchronized movement.” Flow because of the smooth way that the poses run together and become like a dance. Vinyasa’s strength is in its diversity. Power Yoga : a minimal amount of chanting and meditation with Vinyasa Styles their yoga Anusara : intrinsic goodness of all beings Iyengar : concerned with bodily alignment Ashtanga: ujjayi breathing, mula bandha, uddiyana bandha, and drishti Forrest : vigorous asana sequences Bikram/ Hot Yoga : loosening of tight muscles and profuse Kripalu : meditation, physical healing and spiritual transformation sweating Integral : is a gentle hatha practice Jivamukti : classes are physically intense and often include Sivananda: is based upon 5 principles: some chanting 1. Proper exercise (Asana, focusing on 12 poses in particular) 2. Proper breathing (Pranayama) Kundalini : emphasis on the breath in conjunction with 3. Proper relaxation (Savasana) physical movement, with the purpose of freeing energy in 4. Proper diet (Vegetarian) the lower body and allowing it to move upwards 5. Positive thinking and meditation (Dhyana)
Mantras to help you sleep •Yoga teaches us to cure what need not be endured and endure what cannot be cured. ~B.K.S. Iyengar •Warrior pose battles inner weakness and wins focus. You see that there is no war within you. You're on your own side, and you are your own strength. ~The Quote Garden •Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without. ~Ymber Delecto •Yoga is the fountain of youth. You're only as young as your spine is flexible. ~Bob Harper •Yoga is the practice of quieting the mind. ~Patanjali, translated from Sanskrit •For those wounded by civilization, yoga is the most healing salve. ~T. Guillemets •Yoga is bodily gospel. ~ Reaven Fields
6 soothing yoga poses to help you sleep • 1. Janu Sirsasana (head-to-knee pose) • 2. Baddha Konasana (bound angle pose) • 3. Upavistha Konasana (wide-angle seated forward bend) • 4. Thread-the-needle • 5. Reclined twist • 6. Viparita Karani (legs-up-the-wall pose)
Chanting By playing mantra in your environment, and by chanting along, you can achieve a state of mindful meditation that will soothe your tired body and mind. Kundalini yoga mantras can relax and refresh your mind, body and spirit. Sa Ta Na Ma Har Har Mukunday Translation: Translation: The Infinite Creator Liberates Me. Saa = Infinity, totality of the Cosmos This mantra for insomnia liberates you from Taa = Life (birth of form from the Infinity) whatever block is enslaving you. Naa = death (or transformation) This mantra can help you release them from Maa = Rebirth your physical, mental and etheric bodies. This mantra for insomnia is a panj shabad (meaning 5 sound mantra). These 5 sounds help balance the hemispheres of the brain. The mantra itself refers to the cycle of life, and has great power to be a catalyst for change. Ang Sang Waheguru Translation: The dynamic, loving energy of the Infinite Source of All is dancing within my every cell, and is present in my every limb. My individual consciousness merges with the Universal consciousness. This simple mantra brings peace and healing into your body. Often we lie awake because of physical pain or imbalance, and this soothing, hypnotic mantra can help you release your pain by re-identifying with Universal consciousness.
Relax and dream
Taking charge of your sleep There are many ways to cope with stress and depression Learning how to relax increases your ability to stay calm and collected under pressure Investing in your emotional life allows you to remain focused, flexible, and positive in bad times Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems It’s up to you ;-)
Have a good night’s sleep!!!
Thank you! Stardust team