Yoga Day-2017-Spl Feature 1
Tackling Depression with Yoga
Rajvi H Mehta
A 2011 study based on the World Health
Organization's World Mental Health Survey Initiative reported that India has
the highest rate of major depression in the world. What is of greater concern
is that its incidence seems to be on the rise affecting people of all ages from
teens to aged individuals; its affects people from all economic backgrounds
from individuals striving for a decent meal to those leading a very lavish and
glamorous lifestyle. What is of still greater concern is that depressed
individuals sometimes take an extreme step of even ending their lives in this
emotionally fragile state. The rise in suicides amongst teens and young adults
in India has highlighted that this disorder needs to be taken seriously.
The trigger for an individual being
depressed can range from something as trivial as not standing first in class or
not getting the desired marks in an examination to an individual trying to cope
with a paraplegic life. Depression also occurs in individuals suffering from
any major disease such as cancer or a progressive neurological disorder and
this is termed as secondary depression. Depression in such individuals would
diminish as they learn to cope with the disease or get treated.
Irrespective
of the incidence that triggers depression; the basic expression of depression
is fairly common. A depressed person typically exhibits drooping shoulders and
a sunken chest, an emotionally fragile state and unresponsive attitude with
disinterest in life. In many cases, the depressive episode may subside on its
own while sometimes linger on for longer durations of time.
Types of depression:
There are many
kinds of depression.
Pathological
or physiological depression: this is a secondary to
another disease [often chronic or terminal] or in response to some medications.
Expectation
or failure based depression. This occurs when one’s expectations are not
met. For example, a student or sportsperson does not perform as anticipated in
the exams or the game. This is transient but they need to get out of this state
so that their performance on the next day is not affected.
Emotional
depression: This results mainly due to breaking up
of emotional attachments. For example, between two individuals who have been extremely
close to each other death or bereavement of a loved one, can also lead to
depression.
Ego-centric
depression: This kind of depression occurs in
individuals of authority and status when they find that they no longer hold the
position that they once had. It is common amongst people when they are
approaching retirement.
Yogic
approach to tackle depression
Yoga is after
all a science of the mind as well as emotions and therefore would be a great
boon to help overcome the symptoms of depression. In cases of depression, the
immediate requirement is that the individual has to be given symptomatic
relief.
As the state of
mind and emotions of an individual reflects in the posture, a modification of
the posture can alter the emotional state of an individual. It is here that
yogic postures [asanas] can help the depressed individual. Their effect may
be transient but when practiced regularly over a period of time, they can bring
about the transformation of the individual and freedom from depression.
Of the various
asanas, the most effective are the backward extending asanas like Urdhva
Dhanurasana, Viparita Dandasana when the shoulders roll back and the chest
‘opens’ countering the classical depressive posture. However, one cannot just
do these asanas and the spine has to be prepared to ‘curve back.’
That is the
reason standing asanas like Trikonasanas, Parsva Konasana, Ardha Chandrasana
are helpful as they strengthen the spine and then one can proceed for the backward
extensions. As mentioned earlier, one has to stay in the asana for them to be
effective but when depressed, determination and will power eludes us and
motivation to do anything is at its lowest. It is here that renowned Yogacharya
BKS Iyengar advised a pragmatic approach. He innovatively used the household
‘folding chair’ where a person could do Viparita Dandasana with relative ease
to bring some change in the mood and state of mind.
The inverted
asanas also help in overcoming depressive symptoms. These inverted asanas
include Adho Mukha Vrikshasana, Pincha Mayurasana Sirsasana, Sarvangasana and
Setu Bandha Sarvangasana. In all these asanas the head is lower than the heart.
These asana-s break the intrinsic fear that has engulfed the depressed
individual – the fear of loss, the fear of failure, the fear of loss of power.
A recent study from the Boston University
Medical Centre has ‘provided the evidence that twice weekly yoga classes with the
use of props plus home practice effective in reducing symptoms of depression.
Each asana has
its own breathing pattern which one has to learn to observe and develop
awareness of this breath. When the asanas are done with breath awareness, then
the practitioner gets integrated with the asana. The Asanas in which the
exhalations are prolonged, are more likely to release tension and similarly those
with deeper inhalations, are likely to develop courage in the practitioner.
*****
Author is a senior Iyengar Yoga teacher at Iyengar Yogashraya, Mumbai.
The views expressed are personal. Readers are advised to
practice Asanas suggested in the above article under supervision of a
Yogacharya.