Yogic Management of Anxiety and Depression during COVID

Yogic Management of Anxiety and Depression
during COVID-19 lockdown
COVIDCOVIDCOVIDCOVID----19
19
19
19
लॉकडाउन
के
दौरान
चता
और
अवसाद
का
योिगक
ूबंधनलॉकडाउन
के
दौरान
चता
और
अवसाद
का
योिगक
के
दौरान
चता
और
अवसाद
का
योिगक
के
दौरान
चता
और
अवसाद
का
योिगक
ूबंधन
Dr S G Tikhe
Assistant Professor, Dept. of Yoga and Ayurveda,
Sanchi University of Buddhist-Indic Studies, Madhya Pradesh
9902833570 rudranath29@gmail.com

Advance Yoga Practice (…after this theory session)
Yoga Nidra (yogic sleep - deep relaxation technique)
Antar Mauna (inner silence)
Yoga Nidra Antar Mauna
1. Preparation
2. Relaxation
3. Resolve (A short positive statement)
1. Awareness of sense perceptions
2. Awareness of spontaneous
3. Resolve (A short positive statement)
4. Rotation of consciousness (Right side, left
side, back, front, major parts)
5. Breathing
6. Inner space Visualization (Eyebrow centre)
7. Inner space (Chidakasha)
8. Resolve
9. Finish
thought process
3. Conscious creation of thoughts
4. Awareness and disposal of
spontaneous thoughts
5. Thoughtlessness
6. Dharana

Contents
 Anxiety (((( चता)
 Depression ((((अवसादअवसादअवसादअवसाद))))
 COVID-19 lockdown (COVID -19 लॉकडाउन) COVID-19 lockdown (COVID -19 लॉकडाउन)
 Anxiety and Depression during COVID-19 lockdown
 Yogic Management of Anxiety and Depression during
COVID-19 lockdown
(COVIDCOVIDCOVIDCOVID----19
19
19
19
के
दौरान
चता
और
अवसाद
का
योिगक
के
दौरान
चता
और
अवसाद
का
योिगक
के
दौरान
चता
और
अवसाद
का
योिगक
के
दौरान
चता
और
अवसाद
का
योिगक
ूबंधन ))))

Anxiety (((( चता)
A feeling of apprehension and fear, characterized by
physical symptoms such as palpitations, sweating, and
feelings of stress.
- Medical Definition of Anxiety
(https://www.medicinenet.com/script/main/art.asp?articlekey=9947)
आशंकाआशंकाआशंकाआशंका

औरऔरऔरऔर

भयभयभयभय

कीकीकीकी

भावनाभावनाभावनाभावना,,,,

शारीिरकशारीिरकशारीिरकशारीिरक

ल णल णल णल ण

जैसेजैसेजैसेजैसे

िकिकिकिक

धड़कनधड़कनधड़कनधड़कन,,,,

पसीनापसीनापसीनापसीना


तनावतनावतनावतनाव


भावनाएं।भावनाएं।भावनाएं।भावनाएं।

Depression ((((अवसादअवसादअवसादअवसाद))))
Depression, a common mental disorder is characterized
by persistent sadness and a lack of interest or pleasure in
previously rewarding or enjoyable activities.
- World Health Organization
(https://www.who.int/health-topics/depression)
• अवसादअवसादअवसादअवसाद,,,,

एकएकएकएक

सामाƴसामाƴसामाƴसामाƴ

मानिसकमानिसकमानिसकमानिसक

िवकारिवकारिवकारिवकार,,,,

जोजोजोजो

सुखदसुखदसुखदसुखद

गितिविधयगितिविधयगितिविधयगितिविधय

मममम

लगातारलगातारलगातारलगातार

उदासीउदासीउदासीउदासी


आनंदआनंदआनंदआनंद


कमीकमीकमीकमी

है।है।है।है।
- िव
4ा3
संगठनिव
4ा3
4ा3
4ा3
संगठन

COVID-19 lockdown (COVID-19
19
19
19
लॉकडाउनलॉकडाउनलॉकडाउनलॉकडाउन)
COVID-19 (Coronavirus Disease 2019) is a new corona virus
that is quickly spreading around the world. The main
symptoms and signs of COVID-19 infection are cough, fever,
and shortness of breath. Treatment focuses on symptom relief.
COVID-19 (कोरोनावायरस
रोग
2019)
एक
नया
कोरोना
वायरस
है
जो
COVID-19 (कोरोनावायरस
रोग
2019)
एक
नया
कोरोना
वायरस
है
जो
िनया
भर
म
तेज़ी
से
फैल
रहा
है।
COVID-19
संबमण
के
मु
ल ण
और
संकेत
खांसी,
बुखार
और
सांस
की
तकलीफ
ह।
उपचार
ल ण
राहत
पर
किित
है।

Anxiety and Depression during COVID-19
lockdown
19
19
19
के
दौरान
के
दौरान
के
दौरान
के
दौरान
चता
और
अवसादचता
और
और
और
अवसाद
A recent study confirms the severity of negative psychological impact
(depression, anxiety, stress and insomnia, worries about physical health,
anger and irritability and suicidal ideation) on psychiatric patientsanger and irritability and suicidal ideation) on psychiatric patients
during the COVID-19 epidemic with strict lockdown measures.
- Brain, Behaviour and Immunity, 2020 Apr 27
हाल
ही
म
िकए
गए
एक
अयन
म
COVID-19 महामारी
के
दौरान
मनोिचिकक
रोिगय
पर
नकारा'क
मनोवै ािनक
ूभाव
(अवसाद,
चता,
तनाव
और
अिनिा,
शारीिरक
4ा3
की
चता,
बोध
और
िचड़िचड़ापन
और
आ'ह'ा
की
ूवृि)
की
गंभीरता
की
पुि
की
गई
है।

Yogic Management of Anxiety and
Depression during COVID-19
lockdown
19
19
19
के
दौरान
चता
के
दौरान
चता
के
दौरान
चता
के
दौरान
चता
और
अवसाद
का
योिगक
ूबंधनऔर
अवसाद
का
योिगक
अवसाद
का
योिगक
अवसाद
का
योिगक
ूबंधन

yaegyaegyaegyaeg Yoga
Yoga is balance harmony in our H+H+H or T+W+D or B+B+M
 H + H + H (Head + Heart + Hands )
 T + W + D (Thoughts + Words + Deeds )
 B + B + M (Body + Breath + Mind)
Yoga = MMM or CVN (PYS I- 2) or MPU (YV) or KK (BG II- 50) or S (BG II- 48)
= Yama + Niyama + Asana + Pranayama + Pratyahara + Dharana + Dhyana + Samadhi
spineless.wmv
= Yama + Niyama + Asana + Pranayama + Pratyahara + Dharana + Dhyana + Samadhi
Yogic Management = Based on the concept of Panchakosha from Taittiriya Upanishada
Panchakosha = Annamaya + Pranamaya + Manomaya + Vijnanamaya + Anandamaya
 MMM = Mastery over Monkey Mind
 CVN = Chitta Vritti Nirodha
 MPU = Manah Prashmanah Upayah
 KK = Karmasu Kaushalam
 S = Samadhi = Samatvam = Sama (AYU) = Yukta (BG) = Mita (HY)
PYS - Patanjali Yoga Sutra
YV - Yoga Vashishtha
BG - Bhagavad Gita
AYU- Ayurveda
HY- Hatha Yoga

Samadhi Yama
NiyamaDhyana
Patanjali’s Eight Limbs Path of
Self - Transcendence
Asana
PranayamaPratyahara
Dharana

Concept of Panchakosha from Taittiriya
UpanishadaUpanishada

PANCA KOSA
VIJNANAMAYA
KOSA
MANOMAYA
KOSA
ADHI
~
12 THE BASIS FOR YOGA THERAPY
ANNAMAYA
KOSA
VYADHI
ADHI
PRANAMAYA
KOSA
ANANDAMAYA
KOSA

HEALTH
““““समदोषः
समाि
समधातुमलिबयः
समदोषः
समाि
समदोषः
समाि
समदोषः
समाि
||||
ूसƩा'ेि)यमनाः
43
इ'िभधीयते
43
43
43
||||||||””””
----((((सुौुत
सूऽ
सुौुत
सूऽ
सुौुत
सूऽ
सुौुत
सूऽ
१५१५१५१५////४८४८४८४८))))

Yoga is an art of living for Stress Management
yuyuyuyu´´´´aharivharSyaharivharSyaharivharSyaharivharSy yuyuyuyu´´´´ceòSyceòSyceòSyceòSy kmRsukmRsukmRsukmRsu,,,,
yuyuyuyu´´´´SvßavbaexSySvßavbaexSySvßavbaexSySvßavbaexSy yaegaeyaegaeyaegaeyaegae ÉvitÉvitÉvitÉvit ÊÊÊÊohaohaohaoha.... BG 6.17....
ःख का
नाश
करनेवाला
यथायो य
आहार-िवहार
करनेवालेका,
यथायो य
चेा
ःख का
नाश
करनेवाला
यथायो य
आहार-िवहार
करनेवालेका,
यथायो य
चेा
करनेवालेका
और
यथायो य
सोने
तथा
जागने
वालेका
ही
िस
होता
है।
He who is balanced in his habits of eating, sleeping, working and
recreation can overcome all pains by practicing the yoga system.

S.M.A.R.T. Goals for Stress Management
Mitahara is defined as agreeable and sweet food, leaving one fourth
of the stomach free, and eaten (as an offering to please Shiva).
The concept of Mitahara (Balanced Diet) for Stress Management
- Hatha Yoga Pradeepika Chapter- I, Sloka- 58
______________________________________________________________________
 Specific
 Measurable
 Attainable
 Realistic
 Timely

Coping with Anxiety and Depression
Stage 1: Identify if you are suffering
from Anxiety and Depression

Step 2 : Identify the reason of
from Anxiety and Depression

Step 3: Select an appropriate Management
Strategy for Anxiety and Depression and
apply it

Balancing Four Basic Instincts for Stress Management
Eating, sleeping, fear and sex, - these four basic
आहारआहारआहारआहार----िनिािनिािनिािनिा----भयभयभयभय----मैथुनं
च
समानमेतƏशुिभनराणाम ्
।मैथुनं
च
च
च
।
धम
िह
तेषामिधको
िवशेषो
धमण
हीनाः
पशुिभः
समानाः
॥धम
िह
िवशेषो
धमण
हीनाः
पशुिभः
समानाः
॥धम
िह
िवशेषो
धमण
हीनाः
पशुिभः
समानाः
॥धम
िह
िवशेषो
धमण
हीनाः
पशुिभः
समानाः
॥
-Hitopadesh (collected pearls of wisdom from all over)
Eating, sleeping, fear and sex, - these four basic
instincts are common to both human beings and
animals. The distinction between human life and
animal life is that a man can have Dharma. That is the
difference. Therefore a man without Dharma is no
better than an animal.

Stress Management according to Patanjala Yoga Sutra
mEÇIké[amuidtaepe]a[amEÇIké[amuidtaepe]a[amEÇIké[amuidtaepe]a[amEÇIké[amuidtaepe]a[a
suoÊopu{yapu{yiv;ya[aMÉavnatisuoÊopu{yapu{yiv;ya[aMÉavnatisuoÊopu{yapu{yiv;ya[aMÉavnatisuoÊopu{yapu{yiv;ya[aMÉavnatiíÄàsadnm!íÄàsadnm!íÄàsadnm!íÄàsadnm! ।।।।
- Patanjala Yoga Sutra I- 33
Friendship, mercy, gladness, and indifference, being thought of in
regard to subjects, happy, unhappy, good, and evil respectively,
pacify the Chitta.
Chittaprasadanam= Stress Management

Three Cardinal Principles of Yoga for
Stress Management
1. Relax the body,
2. Slow down the breath and
3. Calm down the mind
According to medical scientists:
Yoga therapy is successful because of the balance created in
the nervous and endocrine systems - directly influences all
the other systems and organs of the body

उानं
शववद्
भूमौ
शयनं
तच ्
छवासनम ्।
शवासनं
ौाि-हरं
िच-िवौाि-कारकम ्॥हयो-१.३४॥
Lying flat on the ground with the face upwards, in the manner of a dead body, is
Shavasana. It removes tiredness and enables the mind (and whole body) to relax.
Chittavishranti= Stress Management
Shavasana is the best posture to practice Yoga Nidra for stress management.

वपुःवपुःवपुःवपुः कृ शंकृ शंकृ शंकृ शं वदनेवदनेवदनेवदनेूसƩताूसƩताूसƩताूसƩता नादȊुटंनादȊुटंनादȊुटंनादȊुटं नयनेनयनेनयनेनयनेसुिनमलेसुिनमलेसुिनमलेसुिनमले ।।।।
अरोगताअरोगताअरोगताअरोगता बजयोऽिदीपनंबजयोऽिदीपनंबजयोऽिदीपनंबजयोऽिदीपनं नाडीिवशुि दहठिसि दल णम ्नाडीिवशुि दहठिसि दल णम ्नाडीिवशुि दहठिसि दल णम ्नाडीिवशुि दहठिसि दल णम ्॥॥॥॥
----॥॥॥॥ हठहठहठहठ योगयोगयोगयोग ूिदिपकाूिदिपकाूिदिपकाूिदिपका 2222- 78 ॥॥॥॥
_______________________________________
1. Leanness of the body ((((वपुःवपुःवपुःवपुः कृ शंकृ शंकृ शंकृ शं),),),),
Ideal qualities of a person who is free from stress completely
1. Leanness of the body ((((वपुःवपुःवपुःवपुः कृ शंकृ शंकृ शंकृ शं),),),),
2. Tranquil countenance ((((वदनेवदनेवदनेवदनेूसƩताूसƩताूसƩताूसƩता),),),),
3. Manifestation of the inner sound ((((नादȊुटंनादȊुटंनादȊुटंनादȊुटं),),),),
4. Clear eyes ((((नयनेनयनेनयनेनयनेसुिनमलेसुिनमलेसुिनमलेसुिनमले),),),),
5. Diseaselessness ((((अरोगताअरोगताअरोगताअरोगता),),),),
6. Control of Bindu- semen/ova (((( बजयबजयबजयबजय),),),),
7. Active digestive fire ((((अिदीपनम ्अिदीपनम ्अिदीपनम ्अिदीपनम ्)
)
)
)
and
8. Purification of Nādis ((((नाडीिवशुि दःनाडीिवशुि दःनाडीिवशुि दःनाडीिवशुि दः))))

FIVE POINTS OF YOGA FOR ANXIETY
AND DEPRESSION
Proper Exercise - yuyuyuyu´´´´ ायामायामायामायाम
Proper Breathing - yuyuyuyu´´´´ ूाणायामूाणायामूाणायामूाणायाम
Proper Relaxation - yuyuyuyu´´´´ िवौाििवौाििवौाििवौाि
Proper Diet - yuyuyuyu´´´´ आहारआहारआहारआहार
Positive Thinking and - सकारा'कसकारा'कसकारा'कसकारा'क

िवचारिवचारिवचारिवचार,,,,

ानानानान
Meditation

SCIENCE AND TECHNOLOGY DEVELOPED IN THE WESTSCIENCE AND TECHNOLOGY DEVELOPED IN THE WESTSCIENCE AND TECHNOLOGY DEVELOPED IN THE WESTSCIENCE AND TECHNOLOGY DEVELOPED IN THE WEST
HAVE FAILED TO TACKLE THE PROBLEM OFHAVE FAILED TO TACKLE THE PROBLEM OFHAVE FAILED TO TACKLE THE PROBLEM OFHAVE FAILED TO TACKLE THE PROBLEM OF
WHAT IS THE WAY OUT?
KNOWLEDGE BASE OF
INDIA’S CONTRIBUTIONS
1-15

KNOWLEDGE BASE OF
THE EAST
KNOWLEDGE BASE OF
THE EAST
TREASURE HOUSE OF KNOWLEDGE
• PURVA MIMAMSA• PURVA MIMAMSA
Karma and Upasana Kanda
Rituals, Yajnas,Yagas.. Technology of
Vedas
• UTTARA MIMAMSA
UPANISADS ……Science of Vedas
1-16

10 MAJOR UPANISADS
 ISHA
 KENA
 KATHA
 ITARIYA
 TAITIRIYA
 PRASHNA KATHA
 MUNDAKA
 MANDUKYA
(Smallest)
 PRASHNA
 CHANDOGYA
 BRUHADARANYAKA
(Biggest)
1-17

He loved the 4th wife the most.
He adorned her with rich robes andHe adorned her with rich robes and
treated her to delicacies.
He took great care of her and gave
her nothing but the best.

He also loved the 3rd wife very much.
He's very proud of her and always
wanted to show her off to hiswanted to show her off to his
friends.
However, the King was always in
great fear that she might run away
with some other men.

He too, loved his 2nd wife.
She is a very considerate person,
always patient and in fact is thealways patient and in fact is the
King 's confidante.
Whenever the King faced some
problems, he always turned to his 2nd
wife and she would always help him out
and tide him through difficult times.

Now, the King 's 1st wife is a very loyal
partner and has made great
contributions in maintaining his wealth
and business as well as taking care ofand business as well as taking care of
the household.
However, the King did not love the first
wife and although she loved him deeply,
he hardly took notice of her.

One day, the King fell ill. Before long,
he knew that he was going to die soon.he knew that he was going to die soon.
He thought of his luxurious life and told
himself, Now I have 4 wives with me.
But when I die, I'll be alone. How lonely
I'll be!

Thus, he asked the 4th wife, I loved
you most, endowed you with the finest
clothing and showered great care over
you. Now that I'm dying, will you follow
me and keep me company? No way!me and keep me company? No way!
replied the 4th wife and she walked
away without another word. The
answer cut like a sharp knife right into
the King 's heart.

The sad King then asked the 3rd wife,
I have loved you so much for all my
life. Now that I'm dying, will you follow
me and keep me company? No!me and keep me company? No!
replied the 3rd wife. Life is so good
over here! I'm going to remarry when
you die! The King 's heart sank and
turned cold.

He then asked the 2nd wife, I always
turned to you for help and you've
always helped me out. Now I need your
help again. When I die, will you follow
me and keep me company? I'm sorry,me and keep me company? I'm sorry,
I can't help you out this time! replied
the 2nd wife. At the very most, I can
only send you to your grave. The
answer came like a bolt of thunder and
the King was devastated.

Then a voice called out : I'll leave with
you. I'll follow you no matter where you
go. The King looked up and there was
his 1st wife. She was so skinny, almost
like she suffered from malnutrition.like she suffered from malnutrition.
Greatly grieved, the King said, I should
have taken much better care of you
while I could have !

Actually we allActually we all
have 4 wives inhave 4 wives inhave 4 wives inhave 4 wives in
our lives,..our lives,..

No matter how much time and effort we
lavish in making it look good, it'll leave
us when we die

When we die, they all go to others

No matter how close they had been there
for us when we're alive, the furthest they
can stay by us is up to the grave

Often neglected in our pursuit of materialOften neglected in our pursuit of material
wealth and sensual pleasure. It is actually
the only thing that follows us wherever we
go. Perhaps it's a good idea to cultivate
and strengthen it now rather than to wait
until we're on our deathbed to lament.

Takeaway
Studies show that yoga therapy can help with
anxiety and depression during COVID-19
lockdown.lockdown.
No matter which style of yoga we choose, we
can adapt the poses to suit our level.
.

Yoga for Anxiety and Depression through
developing positive attitude
Thank you !
Dr. S. G. Tikhe

Yogic Management of Anxiety and Depression during COVID

Recommended

Recommended

More Related Content

What's hot

What's hot (20)

Similar to Yogic Management of Anxiety and Depression during COVID

Similar to Yogic Management of Anxiety and Depression during COVID (20)

Recently uploaded

Recently uploaded (20)

Yogic Management of Anxiety and Depression during COVID