Research Proves It! Yoga Helps Combat Depression

Great news for those of you who (like me) suffer from depression.

Researchers at the Boston University School of Medicine recently published a study in the Journal of Alternative and Complementary Medicine that showed that three hours of yoga per week can help combat depression much more effectively than an equivalent amount of other forms of exercise, such as walking.

Researchers monitored two groups of healthy individuals for twelve weeks.  One group walked for three hours each week; the other practiced an equivalent amount of yoga. Both groups filled out questionnaires about their mental health and underwent magnetic resonance spectroscopic (MRS) imaging to measure levels of the amino acid GABA. GABA is essential to central nervous system functioning and helps promote a state of internal calm.

The yoga group reported improved mood and lower levels of anxiety, which were reflected in climbing GABA levels.

Yoga participants also showed improvements in strength, endurance, balance and flexibility.

Exactly what the ancient teachings have told us all along!

Namaste

Tracy

And if you want to show me some love, you can preorder my newest mystery, KARMA'S A KILLER, now at Amazon Barnes and Noble.
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Check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere

Viniyoga Videos for Anxiety and Depression

Like many Viniyoga teachers, I’m not a huge fan of yoga videos, as the video format doesn’t allow for the customization and adaptation to the individual that is such a hallmark of this rich lineage.  Still, as much as I’d like everyone to experience yoga first hand at a yoga studio, I know that for many students, videos provide a much more convenient and accessible connection to a consistent yoga practice.  Who knows…maybe someday I’ll even create a video of my own!  ;-)

Until then, two  Viniyoga videos have been created by my teacher, Gary Kraftsow, on topics that are personally important to me:  Yoga for Anxiety and Yoga for Depression. I’ve suffered from both conditions off and on throughout my life, and yoga has been an incredibly powerful tool in helping me manage my symptoms. I may have come to yoga to overcome back pain, but by far the first and most important thing to heal was my heart.

Gary’s videos introduce the Viniyoga therapy approach to anxiety and depression.  They are a bit different than typical videos, in that he provides cognitive learning in addition to yoga practice.  Each video contains approximately an hour of lecture on yoga therapy and its applications for anxiety and depression, along with two practices: one that is thirty minutes long and one that is closer to an hour.  Even more unusual, the practices aren’t just asana, or movement.  They contain multiple facets of the rich and dynamic Viniyoga lineage:  asana (movement), pranayama (breath work), meditation, and chanting.

These videos can  be purchased at amazon.com and via other online sellers. Let me know what you think!

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber's author page for information about the Downward Dog Mysteries series.  MURDER STRIKES A POSE is available now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

A Breath Practice to Ease Holiday Depression

If you’re feeling a little down and blue this time of year, you’re not alone. According to the National Institute of Mental Health, approximately 18.8 Million adults, or 9.5% of the US population are affected by depression in any given year. Those of us who live in the Northern states are especially impacted by seasonal depression, sometimes referred to as SAD.

If depression is impacting your ability to function, a visit to your health care provider is in order. Yoga can, however, be an effective part of your recovery. Breath-centered movement, pranayama and meditation are all wonderful tools to bring your entire being--body, mind and heart--into balance.

I include the breath practice below in my series Overcoming Depression with Yoga. The word “krama” simply means segmented. In this practice, we segment the inhale portion of the breath into two parts, with a short pause both between each part and at the end of the inhale.

This very simple, very gentle practice increases energy, promotes balanced alertness, and over time can help ease depressive symptoms. Because this is a subtly energizing practice, please be sure to practice it earlier in the day; if you practice it shortly before bed, it may cause interruptions in sleep. For a wonderful practice to overcome insomnia, please see my earlier article titled “Tracy’s Sleeping Pill.”

Two Part Krama Inhale Breath Practice:

1. Come to a comfortable sitting position.
2. Notice how you feel before beginning to practice, in your body and in your breath. Then notice how you feel in your thoughts and emotions. Don’t worry if you don’t feel as you think you “should.” Just notice whatever comes to mind and be grateful for the awareness.
3. Gradually, over 6 breaths, lengthen both your inhale and exhale, noticing the natural pause at the end of your inhale.
4. Maintain the breath in Step 3 for at least 6 breath cycles. Then, break the inhale portion of your breath into two equal parts, with a natural pause both between parts and at the end of the inhale.
5. Maintain the breath in Step 4 for at least 6 breath cycles. Then lengthen both the pause in the middle of the inhale and the pause that follows the inhale to a count of 2. You will maintain this count for the rest of the practice.
6. Continue this breath for at least 12 breath cycles. Do not strain the breath. If you do start to feel strain, decrease the lengths of both pauses. Then continue with that new breath for the rest of the practice.
7. Once you finish 12 or more complete breaths at Step #6, shorten the pauses to a natural length and take 6 more breaths.
8. Release the pauses completely and breathe for several breaths. Then gradually allow the breath to come back to a normal rhythm.
9. Notice any changes you feel after this practice, without trying to judge them as “good” or "bad".

I hope you have a wonderful , depression free holiday season!

Namaste

Tracy Weber