Dr.Abhijit A.Redij B.A.M.S.,D.Y.Ed.

Ayurved & Yoga ConsultantTreatment,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

Based on

• My paper presentation at the International Conference on Stress Management

• At Gwalior in Oct.2008• Title: A SUGGESTIVE YOGA MODULE FOR

NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION

Definitions of Anxiety• Increased arousal accompanied by generalized

feeling of fear or apprehension1.• 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.

• It is also described as the feeling of anxiousness3 or as a particular autonomic response to a noxious stimulus.

Definitions of Depression

• A mood disorder in which individual experience extreme unhappiness, lack of energy and several related symptoms1.

• Psychopathogenic feeling of sadness; a decrease in vital functions2

• It is also described as a feeling of down heartedness3 or psychophysiological withdrawal in the event of perceived threat.

Common Sources of Anxiety

• Relationship• Growing old• Exams• Health• Domestic Upheaval • Financial difficulty• Our children• Our job• Legal problems• Pregnancy• Promotion

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

Barlow’s Model of Panic Disorders

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

Common Causes of Depression• Unhappy relationships• Redundancy• Parenthood• Retirement• Divorce• Old age• Children leaving home• Financial difficulties• Bereavement• Failure at work• Illness

Mechanisms in Depression

Experiences in which individuals cannot influence their outcomes

Sense of Helplessness

Passivity in new situations

Depression

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 Depression

Negative Self-awarenessDistorted perceptions Primitive thinking

Stressors

Depression

Symptoms

Psychological symptoms• Sadness• Loss of interest• Loss of energy• Loss of concentration• Morbid thoughts• Guilt, unworthiness, etc.

Physical symptoms• Loss of appetite• Sleep disturbance• Slowing down of action • Constipation• Loss of sex drive • as well as other symptoms

like headache, backache and pain in the face, neck etc.

Suggested Modules• Yoga Module - I is for Anxiety:

1. Forward Bending Asanas2. Kapalabhati – 50 strokes3. Anuloma-Viloma – 10 rounds4. Omkar chanting – 10 rounds

• This sequence for 2 times a day. • Yoga Module - II is for Depression:

1. Backward Bending Asanas 2. Kapalabhati – 50 strokes3. Ujjayi Pranayama – 10 rounds4. Omkar Chanting – 10 rounds

• This sequence for 2 times a day.

Significance of Yoga Module - I (Anxiety)

Significance of Forward Bending Asanas in Anxiety

• Are passive as gravitational force is used to stretch the muscle groups

• Induce relaxation• Help the mind to get

introverted • The rigidity or hyper-

tonicity lowers down

• The back muscles supple and strong

• Compresses and massages the abdominal organs including liver, kidneys, pancreas and intestines

• Stretches the leg muscles and tendons

Yogamudra

Paschimottanasana

Pavanmuktasana

Navakasana(Supine)

Halasana

Sarvangasana

Significance of Kapalabhati in Anxiety

• Elimination of carbon dioxide from the system on very large scale

• Absorption of oxygen into the system is also abnormally large

• Extraordinarily heavy exchange of gases in the lungs brought about by Kapalabhati

Mechanism

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

Shuddhi Kriya“Kapalabhati”

• For purification & stimulation of nadis

• Free flow of ‘Prana’• Tranquilizing effect on mind• Mild quieting effect on the brain

because of increased oxygenation

Significance of Anuloma-viloma Pranayama in Anxiety

• The mind becomes calm and heart beats rhythmic

• Soothing effect of this

pranayama on the nervous system reduces various emotional tensions. This creates an equilibrium in the body

• Nostrils are supplied with both sympathetic and parasympathetic branches of ANS

• 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

Significance of Omkar chanting in Anxiety

Reduces fear, negativityAssures mind

Increases positivity

Low pitched AUM recitation brings about parasympathetic

predominance

Significance of Yoga Module - II (Depression)

Significance of Backward Bending Asanas in Depression

• Movements are against gravity

• Backward bending asanas break down this ‘body armour’

• Reduce the hypo-tonicity in depression and gives good tone to the body

• Stretch the abdominal muscles

• Tones and strengthens the muscles controlling the spine, thus help to prevent slip disc and other back conditions

• The spinal nerves are also toned

Bhujangasana

Sarpasana

Ekpad Shalabhasana

Shalabhasana

Dhanurasana

Significance of Kapalabhati in Depression

• Kapalabhati is found useful in making the bodily relaxation deep and sleep more sound

• The amount of physical energy spent on respiration is reduced

• Lactic acid gets destroyed. Thus there is freshness to all cells.

Significance of Ujjayi in Depression

• Lung capacity increases and body movements become lighter too

• Regular practice of this Pranayama slowly increases the oxygen content of blood

• Mind is calm because of Nadanusandhana (fixing the mind on a sound)

• Body and mind are refreshed

• Irritable centers of cerebral cortex are depressed(due to the Kumbhaka )

• The cardiac out put increases while heart rate decreases

• Takes off lethargy from the body

Significance of Omkar chanting in Depression

Reduces fear, negativityAssures mind

Increases positivity

High pitched AUM recitation brings about mild excitation of the motor cortex with a mild

sympathetic tone

Discussions and Conclusions

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.

References1. Psychology by Robert A. Baron2. Oxford & IBH New Medical Dictionary3. Anxiety and Depression – A practical guide to recovery – by

Prof. Robert Priest4. Yoga for Health and Peace by Sadashiv P. Nimbalkar5. Yogic Therapy by Swami Kuvalayananda & Dr. S. L. Vinekar6. Pranayama by Swami KuvaIayananda7. Anotomy and Physiology of Yogic Practices by Dr.Makarand

M.Gore8. Asana Pranayama Mudra Bandha by Swami Satyananda

Saraswati9. Vol 19 No.4 Cardiac output in Normal,Deep and Ujjayi

(Pranayamic ) Breathing.( A Preliminary Study) by Dr. Jan Mestan , Dr. M. V. Bhole

Acknowledgements

• HELP• Ms.Shanti Chavan• My Teachers• My Family & Friends

Hope that this compilation of knowledge and our reasoning will be helpful for the society as

a whole

THANKYOU

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