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The Importance of Boundaries & Self-Care in Relationships
9 Yoga Poses to Alleviate Depression
JUNE 20, 2018 BY C QUIRING
When you’re feeling down, try these yoga poses to boost your mood.
You do not need a yoga mat or amazing flexibility – just yourself and the willingness to try something new. The standing poses are the easiest to use when you’re not at home – use them at your office or wherever you need them.
*Please note these poses will not eradicate depression, but are part of a healthy plan to alleviate depressive symptoms. Read more about creating a comprehensive plan to address depression here. Also note if you have any history of abuse, choose poses that allow you to stay present in your body and do not trigger you.
Legs up the Wall
Sit as closely as you can to the wall, lean back on the floor, and allow your legs to rest on the wall. If you have a regular yoga practice and would like to do a supported shoulder stand, headstand, or headstand, these are also helpful.
Seated Forward Fold
Seated forward bend. Allow your head and arms to hang heavy over your legs.
Forward Fold
From standing lean forward and allow your head to hang heavy. You can let your arms hang or hold your elbows as in the demonstration.
Down Dog
From standing forward bend, place your hands on the mat and walk them forward until you are in an inverted V shape. Push with your hands and shift your weight towards your heels as if you are trying to get your chest as close to your legs as possible.
Wide Leg Fold
Can be done seated (as shown above) or standing. Place your feet a comfortable distance apart and lean forward, allowing your arms and head to hang heavy.
Child's Pose
Sit with knees spread apart and toes touching, then lean forward over your legs with your hands and forehead on the mat.
Resting Bridge
Resting bridge pose. Place your feet on the mat and knees in the air. Place a blanket or yoga block under your sacrum. Be cautious with bridge pose if you have any lower back problems.
Working Bridge
Place your feet on the mat with knees in the air. Your feet can be arms length or further away. Gently push into your heels and raise your lower back off the mat. Clasp your hands together underneath you if you desire.
Spinal Twist
Place your feet on the mat with knees in the air. Your feet can be arms length or further away. Gently push into your heels and raise your lower back off the mat. Clasp your hands together underneath you if you desire.
Now allow your legs to float to the right. Allow your left arm to rest on the ground. You can place your right hand on your leg or the ground.
Fetal Position
Lie on your side on the mat, resting your head on your arm, and allowing your knees to bend and rest on the ground.
Savasana
Lay on your back and let your body rest completely. If you have any discomfort in your lower back, place a blanket or pillow under your knees.
Special thanks to Melissa Garner, LMHC, QS, RYT, licensed mental health counselor and yoga instructor, who partnered with me to create this page. She offers yoga classes in the Pensacola area that incorporate mental health. You can find her here. I also interviewed Melissa about the benefits of yoga for mental health and am excited to share that interview soon. Stay tuned!
Article by Catherine Quiring, Licensed Clinical Professional Counselor
Yogic Relaxation: The Ultimate Guide To Yoga Relaxation Techniques
Are you interested in yogic relaxation for stress relief?
Yoga is an increasingly popular activity for relaxation, and it comes with many other benefits too.
In this guide to yogic relaxation, you’ll learn everything you need to know about it.
We’ll look at why yoga is effective for relaxation, some techniques you can begin using and research behind the benefits of yoga.
2. Yogic Relaxation For Stress.
2.1. Why Is Yogic Relaxation Effective For Stress?
3. How Do Yogic Relaxation Techniques Reduce Stress?
4.1. Lowering Levels Of Depression.
4.5. Mindfulness May Reduce Heart Problems.
4.7. More Oxygen Can Improve The Brain’s Function.
5. Yogic Relaxation Techniques.
5.1. Deep Relaxation Yoga Techniques.
5.2. Quick Yoga Relaxation Techniques.
5.3. Instant Yoga Relaxation Techniques.
6. Benefits Of Yogic Relaxation.
7. Disadvantages of Yogic Relaxation.
8.2. What Are The Benefits Of Yoga Nidra?
8.3. Conscious Thoughts And Becoming More Aware.
Source: https://relaxlikeaboss.com/yogic-relaxation/
How Can You Recognize Depression and Anxiety?
Boundaries: Why They're So Essential to Your Health and Well-Being
How Self-Care Can Help Anxiety and Depression
Is Emotional Intelligence a SuperPower?
Emotional intelligence is an extremely important aspect of handling day-to-day life, and when used properly, it can really feel like a superpower. It involves recognizing feelings and emotions in others and regulating them in yourself, which makes interactions with other people much more satisfying and easier to address.
Dealing With Emotional Abuse
Depression and Anxiety: The Risk Factors You Need to Know
Myths About Self Care
The Importance of Mindfulness
Mindful Monday - Coming to Pensacola in August 2017
Starting August 2017:
Introducing Mindful Monday: Group Counseling + Therapeutic Yoga
Three different yoga therapy groups available every Monday, all designed to improve mood, self care, coping, support, mental health, and functioning. Choose from a variety of group types including chair yoga, hot yoga, and restorative. Read on for more information about each:
Chair Yoga for Chronic Pain
Enjoy being guided through gentle and engaging movement, postures, and breathing sequences, designed to promote a healthy balance between activity and rest. Topics practiced in this supportive yoga group include healthy coping with chronic pain, fatigue, and physical limitations. In chair yoga, we use chairs, straps, and blocks to practice both seated and supported standing poses. (No getting up and down from the floor!)
10:30 - 11:30, Mondays
Hot Yoga for Depression & Anxiety
Bring your water bottle! Get ready to sweat as we work to replace negative thought and behavior habits that get in the way of enjoying life. In this group, we practice open level yoga in a heated room to encourage personal reflection, cultivate focus and concentration, and yolk our mindful intentions with a physical practice. Topics covered in this engaging yoga group include managing depression and anxiety by improving self-talk, self-esteem, and self-expression. At the end of our session, be rewarded with a cold lavender towel and guided relaxation.
2:00 - 3:15, Mondays
Restorative Yoga for Stress
Indulge the senses in this candle lit restorative yoga group, designed to provide a safe place to rest, reflect, and restore the mind and body. Restorative yoga is especially gentle and practiced primarily on the floor with a variety of props including bolsters, straps, blankets, and eye pillows (provided). Topics explored in this restorative yoga group include recognizing and managing stress triggers, chronic overwhelm, and emotional burn-out. A variety of therapeutic modalities are offered in this group, including guided muscle relaxation, aromatherapy, gentle and restorative stretching, mindful breathing exercises, and an (optional) shoulder press.
4:00 - 5:15, Mondays
Location:
Uru Yoga, 955 Nine Mile Road
Pensacola, FL, 32514
Please visit the services page to register for Mindful Monday sessions:
Self Awareness is the Key to Change
Self Awareness if not for the faint of heart. It can be a daunting task to face our emotions, our pasts, and our current behaviors; however, this is the only way to improve self control, self care, and ultimately, self esteem.
If you would like some support and guidance in your self care journey, please do not hesitate to reach out to myself or another qualified mental health provider. You are not alone!
Be you.
To be the best you, try these tips below in times of self-doubt.
Live and Learn
Failure is no reason to give up, and if anything, it can be our greatest teacher. Setbacks, errors, and mistakes teach us what DOESN'T work so that we can consciously choose a different way.
Other times, failure reminds us that our skill level simply has not reached its full potential yet. With continued effort, focus, and practice, our "trials and errors" are replaced with knowledge, experience, and progress.
When we are willing to tolerate the process growth and learning, we make success possible.
Relaxation for mindfulness: Calming the body and mind
Relaxation — and how we achieve it — is personal. Nattu/Flickr
We garden. We put on headphones. We fold ourselves into an overstuffed chair with hot tea and our favorite author.
Relaxation — and how we achieve it — is personal. Here at Self-Haven, you’ll find resources to help you unwind, from simple, soothing photography to professionally guided relaxation sessions. Mindfulness often means time for quiet reflection, and there is calming support in this space.
When we’re relaxed, whether it’s from an enjoyable activity, sleep or simple peace of mind, our body changes. The effects are similar to what happens during a massage, where the release of physical tension finds its way to the entire body.
The University of Minnesota’s massage therapy school breaks down what happens: Our heart rate slows, the body increases production of serotonin, a chemical that promotes positive emotions, and our blood pressure drops. That’s what it feels like for stress to melt away.
Sometimes, however, life throws us circumstances that make it difficult to get there. How do we cast away our cares when they seem so present? When we clear our mind with yoga, meditation or music, for example, we center our perspective. Certain techniques as fundamental as paying attention to the rhythm of your breathing can have a calming effect. The result is often that we cut through the noise.
Deep breathing is a great place to begin alleviating stress, and here’s a technique courtesy of WebMD. Put your left hand on your abdomen and your right hand on your chest. Slowly fill your lower lungs with air so that your left hand rises when you breathe in, and your right hand remains still. Now, slowly exhale, and repeat the process eight to 10 times.
That’s just the beginning. There’s so much more to see, hear and feel, and we invite you to explore.