By:
Virginia Iversen, M.Ed.
A rapidly
growing teaching niche in the Yoga industry is teaching classes that
uplift and elevate the spirit. Back in 2012, it was estimated that over 16
million Americans suffer from some form of depression. Many health researchers
now estimate that the incidence of depression is increasing by 20% on a yearly
basis in the United States alone. This roughly translates into over 20 million
Americans, who are suffering with either a low-grade form of depression or
major depressive disorder.
Symptoms
of depression include generalized fatigue, sore muscles and joints, a sense of
hopelessness and helplessness, a lack of enjoyment of previously enjoyed
activities, and at times, suicidal ideation. Depression is a serious mental illness that is physical in nature as well. If you are teaching a Yoga class
and any of your students approach you to discuss symptoms of depression, it is
recommended that you advise your student to seek appropriate health care from
his or her family doctor or licensed health care professional. If depression is
left untreated for extended periods of time, both physical and mental symptoms
can increase to the point of being life-threatening.
Teaching
mood elevating Yoga classes is a wonderful adjunct tool for addressing both the
mental and physical symptoms of depression. A physically challenging practice that raises the heart rate, expunges toxins from the system and
strengthens and tones the entire body, will offset some of the physical
symptoms of depression, including deep-seated fatigue and muscle achiness. When postures are taught in conjunction with pranayama techniques, such as Ujjayi
Pranayama, the mood elevating aspects of the practice will be greatly
enhanced.
Back
bending postures are some of the most effective Yoga poses for helping to
expand the entire chest cavity, while releasing tension in the shoulders,
throat and neck areas. These are some of the most common physical areas of the
body that are negatively impacted by anxiety and depression. When we feel very
anxious or angry, it is quite common for many of us to hunch up our shoulders,
collapse our heart area and constrict our throat chakra in an attempt to
maintain peace, which often ends up being at the expense of our own
well-being.
However,
by contracting these different areas in the front of the body, the flow of
vital life force energy, known as Prana or Chi, is greatly impeded. When the
energy is impeded in this way, a heavy sense of lethargy begins to sink into
the body. Back bending postures gently stimulate the adrenal glands
in the back of the body, which acts as a natural caffeine boost without the caffeine!
Stimulating the adrenal glands helps to balance the entire body and increases
the level of energy flowing throughout the subtle energy channels, known in
Yoga as “nadis.”
Ustrasana,
or Camel Pose, is one of the most profoundly effective back bending postures for alleviating depression. You can safely teach Camel Pose to many
different levels of Yoga students with appropriate modifications, such as the
use of a block. The benefits of Camel Pose include: lengthening the quadriceps,
opening up the hip flexors, stimulating circulation in the pelvic area, greatly
expanding the heart chakra area and releasing tension in the shoulders, neck
and throat. It is also very effective for elevating one’s mood and
promoting a sense of expanse of well-being.
Camel
Pose is usually practiced during the second half of a Yoga class, after series
of Sun Salutations, standing postures and balancing asanas. It is often
practiced just prior to seated forward folds, seated twisting postures and
finishing postures, such as Shoulder Stand, Plow and Shavasana. When you are
ready to lead your students through the practice of Camel Pose, ask them
to kneel on their mats with their knees slightly wider than shoulder distance
apart.
If any of
your Yoga students have sensitive knees and need some extra padding, have them
place a folded blanket underneath their knees. If some of your students
are particularly tight to the front of the torso or the quadriceps muscles,
have them place a block at an appropriate height, just outside each ankle. The
height of the block will depend on the level of flexibility of each particular
student. When your students are ready, guide them through the practice of
Camel Pose for three repetitions.
When they
have completed the practice of Ustrasana, have your students rest in Extended
Child’s Pose for several breaths before proceeding to the next asana. Do keep
in mind that by allowing at least ten minutes for your students to rest in Corpse Pose at the end of class, you'll be further facilitating the release of
tension. By dedicating at least ten minutes to the practice of Shavasana, you
will allow your students to truly relax in the quiet afterglow of a
comprehensive Yoga practice.
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 specializes in writing
customized articles that are 100% unique. She is currently accepting Yoga and
health-related writing orders and may be contacted at: enchantress108@gmail.com.
©
Copyright – Virginia Iversen / Aura Wellness Center – Publications
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3 comments:
Camel Pose, is one of the most profoundly effective back bending postures for alleviating depression. Thanks for posting this nice article.
Teaching mood elevating Yoga classes is a wonderful adjunct tool for addressing both the mental and physical symptoms of depression. Its really a valuable post. Thanks for sharing.
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