By: Virginia Iversen, M.Ed
With each passing day, we
are growing closer and closer to the heart of the holiday season. Hanukkah, the
Winter Solstice and Christmas are just around the corner. The holidays can be a
time of great festivity, fun and full of the warmth of family and friends. The
holidays can also be a time of sadness for people who have lost loved ones or
who are separated by circumstance from their loved one. This can be
particularly true if you have lost a loved one at this time of the year or if
the loss is recent.
In addition, it is not
unusual for Yoga students and teachers to experience a dip in their mood during
the winter season, particularly if they live in the Northern Hemisphere, where
the days are quite short and the hours of sunlight are brief and fleeting.
Although the holidays can be very fun and heartwarming, they can also
accentuate feelings of sadness, loss and frustration for many people. There are
number of ways to boost your mood naturally if you are experiencing depressive
symptoms such as sadness, hopelessness and heightened anxiety.
Remaining socially engaged
and physically active are two ways that help to keep your mood optimistic. One
very effective way of boosting serotonin levels in the brain, which helps to
ameliorate symptoms of depression, is by regularly engaging in aerobic
exercise. Researchers have found that exercising in a moderately aerobic range
will help to diminish symptoms of depression and improve your cardiovascular
fitness. Engaging in a balanced practice of Yoga postures performed in a
flowing style, breathing exercises, chanting, and meditation techniques will
help to keep your spirit and heart light and positive throughout the year.
* Supported Fish Pose
Fish Pose, or Matsyasana,
is a profoundly effective back bending posture that can be practiced by most
Yoga students. There are a number of benefits to practicing Supported Fish
Pose, some of which include expanding the chest cavity fully, releasing constriction
in the throat chakra, releasing tension throughout the thoracic spine, and
increasing the capacity to breathe deeply. All of these benefits help to
alleviate symptoms of depression. When Fish Pose is practiced in a supported
fashion, even beginning Yoga students can benefit fully from practicing this
asana.
Supported Fish Pose is
usually practiced towards the end of a Yoga class. It is often performed as a
counter pose to Shoulderstand and Plow Pose and just prior to Shavasana. To
practice Fish Pose in a supported fashion, you will need a Yoga bolster or a
rolled blanket. These Yoga props will help to expand your chest by gently
supporting the back of your shoulder blades. If you are using a Yoga bolster or
a rolled blanket, place the prop horizontally across your Yoga mat at
approximately the height of the bottom of your shoulder blades.
With your next exhale, lie
gently backwards and position the prop underneath your shoulder blades. Place
the palms of your hands flat on your Yoga mat next to your hips and snuggle
your arms underneath the end of either the Yoga bolster or the blanket. Keep
your legs together with your feet slightly flexed and pressing against the
floor. If this position feels too intense for you, you may bend your knees and
place your feet flat against your mat and in line with your hips.
When you are comfortable
in Supported Fish Pose, with an exhale gently drop your head back as you
elongate your throat. If you have any pain in your neck, please do not drop
your head back but continue to look straight ahead at a drishti point just
beyond the end of your Yoga mat. Continue to breathe deeply and fully as you
apply gentle pressure against your Yoga mat with your elbows, legs and feet.
Hold Supported Fish Pose for three to five breaths, and then release the
posture, roll to your right side and gently push yourself up to Sukhasana or
Easy Seat.
Virginia
Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty
years. She lives in Woodstock, New York, where she works as a Yoga and
health-related freelance writer and academic support specialist. She is
currently accepting writing assignments and may be contacted at: enchantress108@gmail.com.
3 comments:
Fish Pose is a profoundly effective back bending posture that has many benefits including releasing tension throughout the thoracic spine, increasing the capacity to breathe deeply. Nice posting!
Exercising in a moderately aerobic range will help to diminish symptoms of depression and improve your cardiovascular fitness. Thanks for nice sharing!
Hi Cris you can get a lot of information about the basics of yoga right here: https://www.youtube.com/user/AuraWellnessCTR
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