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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:email@example.comYOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION
Based onMy paper presentation at the International Conference on Stress Management At Gwalior in Oct.2008Title: A SUGGESTIVE YOGA MODULE FOR NON-CLINICAL CONDITIONS OF ANXIETY AND DEPRESSION
Definitions of AnxietyIncreased 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 DepressionA mood disorder in which individual experience extreme unhappiness, lack of energy and several related symptoms1.Psychopathogenic feeling of sadness; a decrease in vital functions2It is also described as a feeling of down heartedness3 or psychophysiological withdrawal in the event of perceived threat.
Common Sources of AnxietyRelationshipGrowing oldExamsHealthDomestic Upheaval Financial difficultyOur childrenOur jobLegal problemsPregnancyPromotion
Barlows Model of Panic Disorders
Physical Signs of AnxietyPalpitationShaking or tremblingTensionInsomniaPerspiration NauseaNumbnessTingling in the hands and feetDesire to urinate more often than usual.
Common Causes of DepressionUnhappy relationshipsRedundancyParenthoodRetirementDivorceOld ageChildren leaving homeFinancial difficultiesBereavementFailure at workIllness
Mechanisms in DepressionExperiences in which individuals cannot influence their outcomesSense of HelplessnessPassivity in new situationsLearned HelplessnessHeightened or Excessive Self-awarenessBecks Cognitive TheoryInward focus of attentionAwareness of gaps between where one is and where one would like to beFailure to adjust goals or standards downwardsNegative Self-awarenessDistorted perceptionsPrimitive thinkingStressors
SymptomsPsychological symptomsSadnessLoss of interestLoss of energyLoss of concentrationMorbid thoughtsGuilt, unworthiness, etc.
Physical symptomsLoss of appetiteSleep disturbanceSlowing down of action ConstipationLoss of sex drive as well as other symptoms like headache, backache and pain in the face, neck etc.
Suggested ModulesYoga Module - I is for Anxiety:Forward Bending AsanasKapalabhati 50 strokesAnuloma-Viloma 10 roundsOmkar chanting 10 rounds
This sequence for 2 times a day.Yoga Module - II is for Depression:Backward Bending Asanas Kapalabhati 50 strokesUjjayi Pranayama 10 roundsOmkar Chanting 10 roundsThis sequence for 2 times a day.
Significance of Yoga Module - I (Anxiety)
Significance of Forward Bending Asanas in AnxietyAre passive as gravitational force is used to stretch the muscle groupsInduce relaxationHelp the mind to get introverted The rigidity or hyper-tonicity lowers downThe back muscles supple and strongCompresses and massages the abdominal organs including liver, kidneys, pancreas and intestinesStretches the leg muscles and tendons
Significance of Kapalabhati in AnxietyElimination 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
MechanismGreater volume of blood moves from compressed abdominal vein into decompressed thoracic vein & then into RA(Refn: Principles of anatomy & physiology by Tortora & Grabowski)
For purification & stimulation of nadisFree flow of PranaTranquilizing effect on mindMild 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 AnxietyReduces fear, negativityAssures mindIncreases positivity
Low pitched AUM recitation brings about parasympathetic predominance
Significance of Yoga Module - II (Depression)
Significance of Backward Bending Asanas in DepressionMovements 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 conditionsThe spinal nerves are also toned
Significance of Kapalabhati in DepressionKapalabhati 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 DepressionLung 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 decreasesTakes off lethargy from the body
Significance of Omkar chanting in DepressionReduces fear, negativityAssures mindIncreases positivity
High pitched AUM recitation brings about mild excitation of the motor cortex with a mild sympathetic tone
Discussions and ConclusionsIf 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.
ReferencesPsychology by Robert A. BaronOxford & IBH New Medical DictionaryAnxiety and Depression A practical guide to recovery by Prof. Robert PriestYoga for Health and Peace by Sadashiv P. NimbalkarYogic Therapy by Swami Kuvalayananda & Dr. S. L. VinekarPranayama by Swami KuvaIayanandaAnotomy and Physiology of Yogic Practices by Dr.Makarand M.GoreAsana Pranayama Mudra Bandha by Swami Satyananda SaraswatiVol 19 No.4 Cardiac output in Normal,Deep and Ujjayi (Pranayamic ) Breathing.( A Preliminary Study) by Dr. Jan Mestan , Dr. M. V. Bhole
AcknowledgementsHELPMs.Shanti ChavanMy TeachersMy Family & Friends
Hope that this compilation of knowledge and our reasoning will be helpful for the society as a whole
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