Ring any bells? To that I say - "That Was Yesterday." This is today. As I say to my new yoga students, "How about we start from today - from where you are today - right here, right now?"

To YOU I say, "How about we start with a cup of coffee or tea and a quick read - right here, right now?" No checking off boxes. No, "if any three of these apply to you..." No money. No driving. No special equipment or attire. No appointment necessary.

Here and now - try this sip from Yoga Magazine:

"Motivation is one of the biggest hurdles for a depressed person to overcome; they may know and admit that regular yoga practice will enable them to feel better, but implementing it is often difficult for them. Hence, practices that take little time but produce an unmistakable improvement in mood are an invaluable source of motivation. Gradually, the enhanced mood leads the individual to adopt a more comprehensive yoga program, resulting in all-round improvement in health and well-being - and a cycle has been broken."

"A cycle has been broken" - I like that.

If you're still reading, it is likely that you have an interest in yoga but might know very little about it. Perhaps at some point in time you've had a brief spark of interest in alternative or complementary therapy for depression; maybe a doctor or friend mentioned it.

But...you've never had the time or motivation to pursue...to research...to buy a book or attend a class. In that case, this article is for you! "Yoga 101" --- quick, easy, free. Next up (if you already know the basics), pass "Go", collect, and move on to "Yoga and Depression 101".

"Yoga 101"

What is Yoga Anyway?

Yoga is nothing new; not a fad or a chic societal phase of the new millennium.The philosophy and practice of yoga actually originated in India some 5000 years ago.

The word "Yoga" literally means "yoke" or "unite" and basically means union - bringing together the physical, emotional, and spiritual parts of ourselves. Yoga is not only about the well-being of our bodies; it is a path toward deeper meaning in life. Many yoga terms are in Sanskrit, which is an ancient Indian language that forms the basis of yogic literature.

What Yoga is Not:

Gymnastics or acrobatics

Sitting or standing in painful, twisted positions for hours on end

A bunch of oddly dressed people sitting around candles smoking strange herbs and weeds

A religious cult

In fact, Yoga is not a religion at all -

"The father of classical Ashtanga yoga (the eight-limbed path) is said to be Patanjali, who wrote the Yoga Sutra. These scriptures provide a framework for spiritual growth and mastery over the physical and mental body. Yoga sometimes interweaves other philosophies such as Hinduism or Buddhism, but it is not necessary to study those paths in order to practice or study yoga. It is also not necessary to surrender your own religious beliefs to practice yoga."


More On What Yoga is Not:

just a healthy method of weight control

or just fitness training

or just meditation

or just stress reduction

or just huffing and puffing

or just a way to improve and maintain your health

or just a spiritual tradition

Yoga IS all of these together, and MORE!

What Yoga Can Be:

An easy and enjoyable way to take care of yourself

A spiritual journey, if you want it to be

Self discovery, if you want it to be

Principles for everyday life, if you want it to be

That being said...

"Yoga for Depression 101"

How does depression affect the body?

Whether one is suffering from clinical depression, bipolar disorder, mood swings, SAD (seasonal affective disorder), post-partum depression, or environmentally-induced blues, depression can (and usually does) affect all of the koshas, i.e., the five sheaths or facets that provide the map to overall wellness and balance. Here are a few very simple (but frequently overlooked) examples...

Physical body - altered appetite and sleep patterns, aches and pains, muscle tension (especially neck and back), intolerance to noise and/or light

Energetic body - lethargy, blocked energy centers, altered breathing patterns

Emotional body - emotional swings, overcoming feelings of sadness, lack of interest in previously enjoyed activities, guilt, worthlessness, anxiety (the companion of depression), fear, never ending search for happiness, low self esteem, feeling of numb

Wisdom body - clouded intellect, indecision, problems concentrating

Spiritual or Bliss body - feelings of "disconnect" and/or loneliness, persistent quest for peace

But - you knew all of that, right?

The Down and Dirty - What Can I Do - Here and Now?

There are many simple ways that yoga can be incorporated into daily life, with little "disruption" to your schedule or style at all! For example, morning yoga stretches can be done before you even get out of bed (yes, in the dark!); quick and easy ways to wake your body up gently but fully. Doesn't that sound a little more inviting than jolting upright and sprinting to the shower for a quick culture shock first thing in the morning? Five or ten minutes; that's all it takes.

Try this:

(While still in bed) - lay flat on your back, bend your knees, wrap your arms around them and hug them into your chest. Hug yourself! #1 on the To-Do list for today! Hug yourself! Rock from side to side, massaging your lower back. Now, place your arms out to the sides, straight out from your shoulders, with palms facing down. Allow your bent knees to gently fall to the right. Focus on keeping both shoulders flat on the bed, and look over your left shoulder. Then reverse direction.

There! You just did yoga! Spinal twists work to immediately release toxins via what's known as the "squeeze and soak effect".

Roll over to your right side and rest in the fetal position for a few moments. Greet the day. Greet yourself, in whatever way feels comfortable for you. Prayer, brief meditation, a simple affirmation - use mine if you like:

"That was yesterday. This is today."

Give this a whirl:

Breathe. Yes, breathe. First check in with your breath. Just notice. How is your breath today? Long, short, warm, cold? Free flowing? Thick or thin? Inhaling and exhaling through your nose only, go ahead. Take a nice deep breath in. Mmmmm. Fresh air. Oxygen. Life force energy. Inhale, all the way into your belly and allow it to inflate, as if it were a balloon. Now...HUGE exhale...aaaaahhh...allow the balloon to deflate.

Just breathe. You're doing yoga!

Waiting in line at the grocery store?

Mountain pose, and no one knows. Your secret. Your yoga practice. Stand up straight with your feet directly beneath your hips. Allow your shoulders to drop back and down. With the crown of your head, reach toward sky - imagine fresh air and light entering the space between your vertebrae. Breathe deep. You're doing yoga - in the grocery store!

Is there a TV program you just cannot (or don't want to) live without? Do you find yourself perched in front of the TV at the same time and same place religiously every week? OK, I'll give you that. Give yourself that! But, how about a few simple stretches or a mild inversion at the same time?

Inversion? What's that? An inversion is, very simply, any yoga posture performed with the head lower than the heart.

How does this help depression? In essence (and short), by reversing the gravitational flow of blood, oxygen, and cerebral spinal fluid, we are increasing the production of neurotransmitters such as norepinephrine and serotonin; thus, improving overall brain function, while encouraging free flow of energy, stimulation and the regeneration of cells. In fact, as you may know, the release of endorphins, a.k.a., the "feel good factor", is associated with any dynamic physical exercise.

Commercial's on! Time for an inversion known as Yoga Mudra! Yoga Mudra = stretch, release toxins, and an inversion from the inside out...all in one:

Yoga Mudra is a symbolic gesture of yoga in which the head surrenders to the heart. With your head held lower than your heart, you can let go and trust that it is the heart - rather than the mind - that truly understands. Yoga Mudra loosens the shoulders, arms and spinal column, and improves posture and back problems. It also gives a great stretch to the backs of the thighs and brings a fresh supply of blood to the face and head.

Stand in the grocery-store-line-pose (a.k.a., mountain pose, as described above).

Clasp your hands behind you, at your sacrum (the base of your spine), interlacing the fingers. Bend your knees, tuck your chin to your chest, hinge at the hip, and lower your torso and above into a forward bend. With your hands still clasped, allow the arms to fall forward, up and over your lower and upper back without straining. Breathe...slowly and rhythmically. As you inhale, raise the upper body while keeping the knees bent. Slowly raise your chin, head rising last. Release the hands. Breathe. Smile.


Yoga is appropriate for everyone, regardless of shape, weight, size, age, and even mild to moderate ailments and/or disorders.

I have offered only a "taste" in this article. In class, or even in the majority of yoga DVD's and books, postures are designed with modifications for every fitness level and physical condition. The complementary brief periods of meditation and breathing practices help to clear the mind, relax the body, increase the flow of oxygen and strengthen the cardiovascular system.

In short, if you think you are too tired, busy, out of shape, or flat out too depressed to exercise - Here, now, today, I encourage you to try the "no pain no pain" way - yoga! You just might like it. Who knows? You just might find yourself saying, "That Was Yesterday."

© Article and Photos, 2006 Tina M. Marks Shirley