LifeForce Yoga® for Depression News
From Amy Weintraub, MFA, E-RYT (500),
author, Yoga for Depression (Broadway Books)
Dear Friends, Colleagues & Students,
When we experience only one-half of a pair of opposites, for instance grief versus joy, or shame versus potency, we remain stuck in our experience, unable to move forward.
–Richard Miller, Ph.D., Yoga Nidra: The Meditative Heart of Yoga(Sounds True)
Message from Amy:
During the winter months, it is vital that we have a practice to cultivate joy. It’s no surprise that a British psychologist has designated January 24th as the most depressing day of the year. What to do? “Where there are negative thoughts,” says Patanjali in the Yoga Sutras, “cultivate positive ones.” (II, 33) Those ancient yogis gave us strategies to do this.
For thousands of years, the Yogis have understood that we practice Yoga, on and off the mat, in order to create a container strong enough to embrace all the emotions. Equanimity arises when we can accept trauma and loss along with the abundance of blessings we are given. Yogic practices help us do that. No matter how gray the sky in Houston or Atlanta or Pittsburgh, the sky is blue from your airplane window when you are flying thirty thousand feet above the ground. In the same way, to sustain positive mental health through a bleak season, we must expand our horizons. Remember the feel of the sun on your face as you practice a Sun Salutation. Consider a chanting practice like the “Gayatri” mantra that invites the sun into your heart. And remember one of the many lessons that Yoga practice teaches— everything changes.
Welcome to the 6th issue of LifeForce Yoga® for Depression News!
In this newsletter, we’ll look at two books that help celebrate and embrace the wholeness we are. Rose Kress reviews the long awaited Kripalu Yoga by Richard Faulds and the Senior Kripalu Yoga teachers. This is a book that inspires compassionate practice on and off the mat.
Rose also reviews Richard Miller’s Yoga Nidra: The Meditative Heart of Yoga. In this new book and CD from Sounds True, Miller gives us a step-by-step guide to a Yoga Nidra practice (Yogic sleep or deep relaxation) that embraces all that life presents with equanimity and awareness. In the practice of Yoga Nidra, “whatever you are willing to be with,” says Miller, “you go beyond. Sensory impressions and habit patterns that you neither resist nor get involved in expand and pop, dissolve and disappear, like bubbles rising to the surface of a lake.”
Included in this newsletter are practice suggestions for Seasonal Affective Disorder, new research reports related to mental health and Yoga, current news items, and my schedule through 2006. If you are unable to read the schedule, please visit the calendar on my web site at: workshop s.htm.
Also, you’ll find a new way to learn. For the first time, I’ll be teaching LifeForce Yoga®: The Breath and Depression, as a three-part Tele-class, on Monday evenings in January. You can take the live class right from home by calling an 800 number. Let’s meet on the phone. For more information and to enroll, please visit http://www.yog aspirit.ca/.
In this Issue:
Practice
Research
News
Reviews
Schedule of Workshops & Trainings
Resources
PRACTICE: Seasonal Affective Disorder & Winter Blues
Several studies have shown that it is not the holiday season that brings on the blues, but the lack of sunlight, especially for the 2% of the poplulation that suffers from Seasonal Affective Disorder (SAD) and the 20% of the population who suffer from the Winter Blues.
SAD is a recurrent depressive disorder, that is a variant of bipolar disorder, during which a person predictably becomes depressed in months with short days. It often begins in September, October and November as the winter solstice gets closer. The Winter Blues occur in January and February. People with winter blues have good days when the weather clears, whereas seasonal affective disorder doesn’t correlate with the temperature.
A Yogic prescription for both Winter Blues and SAD is to practice! Often we feel sluggish because of lack of exercise. Try an inversion every day. Even if you haven’t mastered headstand, you may benefit from the pineal gland stimulation of placing the crown of your head on the mat, below your heart. Ask a qualified Yoga instructor to teach you seated Yoga Mudra or rabbit pose (sarvangasana).
Include breathing exercises (pranayama and kriya) in your posture (asana) practice. The increased flow of oxygen to your brain will make you feel better.
RESEARCH: Mantra Chanting for Stress Reduction
Efficacy of frequent mantram repetition on stress, quality of life, and spiritual well-being in veterans: a pilot study.
Authors: Bormann, J.E., Smith, T.L., Becker, S., Gershwin, M., Pada, L., Grudzinski, A.H., & Nurmi, E.A. Source: Journal of Holistic Nursing, 23 (4), 395-414. December 2005. Contact: Jill.Bormann@med.va.gov
Researchers at San Diego State University’s Veterans’ Healthcare System examined the benefits of a mantram meditation on perceived stress, anxiety, anger, symptoms of posttraumatic stress disorder (PTSD), quality of life, and spiritual well- being.
A central goal of this study was to consider an intervention that specifically addresses spirituality and spiritual coping. The authors note that many stress-reduction interventions offer strategies for relaxation, emotional coping, and cognitive change, but fail to address spiritual concerns.
62 outpatient veterans (90% men, with a mean age of 62) participated in the full study, which consisted of a 5-week, 90-min per week intervention, with pre-intervention and post-intervention self- report measures of stress, anxiety, anger, quality of life, and spiritual well-being.
The intervention included 5 classes:1) How to Choose a Mantram, 2) How to Use and Track Mantram Practice, 3) Developing One-Pointed Attention, 4) Slowing Down, and 5) Putting It All Together. Participants choose a mantram from a recommended list that included several major spiritual traditions. Below are a few examples from that list:
Buddhist: Om Mani Padme Hum (Ohm Mah-nee Pod-may Hume), an invocation to the jewel (Self) in the lotus of the heart Christian: Kyrie Eleison (Kir-ee-ay Ee-lay-ee-sone), Lord have mercy, or the Lord is risen. Hindu: Rama (Rah-mah), eternal joy within. Jewish: Shalom, Peace Muslim: Bismallah Ir-rahman Ir-rahim (Beesemah-lah ir- rah-mun ir-rah-heem), in the name of Allah, the merciful, the compassionate Native American: O Wakan Tanka Oh, Great Spirit
Participants were taught how to use their mantram in everyday life and activities, rather than as practice limited to seated meditation. Participants reported an average of 8.7 (SD=7.32) daily mantram sessions. Results: Participants reported significant improvements in all outcomes: stress, anxiety, anger, quality of life, and spiritual well-being. The largest improvements were in anxiety and spiritual well-being. Additional analyses suggest that greater frequency of mantram practice is associated with greater improvements. The authors recommend continued study and application of mantram in health care settings.
[Excerpted from the International Association of Yoga Therapists Newsletter]
RESEARCH: Combining Meditation and Massage
A randomized controlled trial of meditation and massage effects on quality of life in people with late-stage disease: a pilot study.
Authors: Williams, A.L., Selwyn, P.A., Liberti, L., Molde, S., Njike, V.Y., McCorkle, R., Zelterman, D., & Katz, D.L. Source: Journal of Palliative Medicine, 5, 939-52. October 2005. Contact: Send reprint requests to David L. Katz, MD, MPH, katzdl@pol.net
The combination of meditation and massage was shown to be an effective way to improve the physical and spiritual well-being of AIDS patients in longterm care. Researchers at the Yale Prevention Research Center conducted a randomized, controlled pilot study of Metta meditation (lovingkindness), with and without massage, to investigate the independent and synergistic effects on quality of life among patients with AIDS.
Both the meditation-only and massage-only groups maintained or improved function, while the standard-care control group showed a decline. Only the combined intervention group (meditation plus massage) showed significant improvements in well-being at the 8-week follow-up. In particular, the combined intervention group showed improvement in function, interpersonal well- being, and spiritual well-being. These benefits seemed to persist at the longest follow-up (68 weeks). Both the meditation-only and massage-only groups maintained or improved function, while the standard-care control group showed a decline.
These results suggest that meditation and touch therapy complement each other in end-of-life and advanced-illness care. This is an important idea for both individual yoga therapists, who may be able to supplement instruction with manual/touch therapies or collaborate with other therapists, and for program development at hospitals, hospice centers, and other healing centers.
[Excerpted from the International Association of Yoga Therapists Newsletter]
RESEARCH: Yoga
Evidence for Yoga as a Treatment for Depression
The Journal of Affective Disorders has published a review of five studies that measured the effect of Yoga practice on depression between January and June of 2004. For the first time, this review looked only at Yoga interventions that included pranayama breathing and relaxation. Three of the studies included breathing practices and relaxation only. Neither meditation-only nor the well- known mindfulness-based stress reduction program, which includes many practice components in addition to Yoga, were included. All five randomized control trials reported positive outcomes for populations with mild to severe depression. No adverse effects were reported with the exception of fatigue and breathlessness in participants in one study.
Authors: Pilkington, K., Kirkwood, G., Rampes, H., & Richardson, J. Research Council for Complementary Medicine, London, UK
NEWS: Teenage Major Depression on the Rise
According to Government statistics, nearly one in ten American teenagers experienced major depression last year. The results also show that depressed youths are more likely to smoke, drink alcohol or abuse drugs. The survey showed that fewer than half received treatment for depression.
The Substance Abuse and Mental Health Services Administration says the survey reveals 9 percent of teens were depressed and older teens are more at risk.
About 12 percent of youth aged 16 or 17 faced severe depression in 2004, compared with about 5 percent of those 12 or 13 years old. Among those age 14 or 15, 9 percent experienced a major episode.
Excerpted from All Headline News, Andrea Moore, reporter Washington, D.C. (AHN) – According to Government statistics, nearly one in ten American teenagers experienced major depression last year. The results also show that depressed youths are more likely to smoke, drink alcohol or abuse drugs. The survey showed that fewer than half received treatment for depression. The Substance Abuse and Mental Health Services Administration says the survey reveals 9 percent of teens were depressed and older teens are more at risk. About 12 percent of youth aged 16 or 17 faced severe depression in 2004, compared with about 5 percent of those 12 or 13 years old. Among those age 14 or 15, 9 percent experienced a major episode.
NEWS: Update on the VNS Stimulator
As reported in previous newsletters, several months ago, the US Food and Drug Administration, finally approved the implantation of the Vagus Nerve Stimulator developed and sold by Cyberonics as a treatment for depression. There has been a cautious response to this device among the psychiatric establishment. Insurance companies are slowly coming on-board. According to Cyberonics, sixty-two are agreeing to reimburse patients for their costs, and 250 surgeons and 2,000 psychiatrists have been trained in its use.
It has been shown that certain yogic breathing— kriyas, Sudharshan Kriya in particular–likely stimulate the vagus nerve. Before opting for the expensive implantation ($15,000 for the device; $25,000 for the surgery), try learning and practicing one of these kriyas. To find out about learning Sudharshan Kriya, contact the Art of Living Foundation. http://www.art ofliving.org/
News: LifeForce Yoga® Tele-Class in January
LifeForce Yoga® Breathing for Depression
Tele-classes are a live 60-minute telephone lecture that includes a question period. They are a convenient way to receive knowledge from the comfort of your home, office or studio. All you need is a phone. Register and you also receive a recorded version of the class.
Dates: Mondays, January 16, 23, 30
Cost: $24.95 CDN for one class
$44.95 CDN for two classes
$67.00 CDN for all three classes
Times: 9:00 pm EST / 6:00 pm PST
We will discuss
•the current research on depression
•Yogic Breathing: Pranayama and Kriya and their use and precautions in working with mood
•the effect of alternate nostril and single nostril techniques on mood, their application and their contraindications
•practice alternate nostril and single nostril techniques for elevating mood
NEWS
Live Radio Call-in Show on Yoga for Depression
I’ll be talking to Jennifer Louden, host of LOUDENCLEAR, on Martha Stewart Living Radio, Sirius Channel 112, on Sunday, January 22nd at 8:10 Pacific/12:10 pm EST time. You can join the conversation by calling 1- 866-675-6675.
REVIEWS
Kripalu Yoga: A Guide to Practice on and Off the Mat. Richard Faulds & Senior Teachers of Kripalu Center for Yoga & Health
This highly anticipated release holds the spirit of Kripalu within its 418 pages. Written by Faulds and the Senior Teachers, the book aims to give the reader an in depth look at all of the practices of Kripalu yoga – not just postures and breath work – and it succeeds. Despite the amount of contributors, the work flows beautifully while Faulds manages to keep the tone and feel of Kripalu contained within the text. Readers will be pleasantly surprised to find the words of their favorite teachers quoted throughout the pages. Another wonderful addition is the testimonials of teachers and practitioners, which give the book a very personal feel. A large section of the work is devoted to Yoga & Health where the authors discuss adapting poses to deal with physical limitations as well as using certain postures to heal those “problem areas,” making this section more therapeutic in nature. More than just testimonials and postures, the work contains information on the classical and philosophical roots of yoga. There are also many exercise inserts where the reader can begin to experience and participate in what they are reading. As a special treat for those of you that have visited Kripalu, you will find the pages filled with many familiar faces.
Rose Kress, RYT, President, Arizona Yoga Association
To Order: www.k ripalu.org
REVIEWS
Yoga Nidra: The Meditative Heart of Yoga. Richard Miller, Ph.D. – CD & Book
This is a book you’ll enjoy holding in your hands. It’s a beautiful book to hold and to read. In it, Richard Miller shares his personal experience of Yoga Nidra. He describes a meditative practice that not only leads to profound relaxation, but to the resolution of trauma, the release of chronic stress and the neutralization and overcoming of anxiety, fears, anger and depression. As he instructs it, the practice works to train the mind. “Yoga Nidra,” he says, “invites your innate intelligence and intrinsic clarity to rise to the surface of your conscious mind, allowing you to uncover and access the wisdom resources of your higher levels of consciousness.” While experiencing Yoga Nidra, we are guided into an approximation of sleep yet asked to remain aware thus training ourselves to “live consciously as witnessing Presence that is always awake and full of equanimity.” This is not just a practice to gain deeper relaxation; rather it is an experience in finding a state of higher consciousness in our everyday lives so that we can lead a more peaceful and balanced existence. The book, designed to extend your understanding of the experience of the practice on the CD, gives a history, contains many lovely quotes, and also includes worksheets to aid your practice. The CD provides the experience in 2 separate practices, broken into sections, followed by a full practice, coming in at just over 35 minutes of blissful relaxation guided by Richard’s soft, caring and very present voice.
Rose Kress, RYT, President, Arizona Yoga Association
To order: www.nondual.com
CALENDAR
Highlights:
DATE
TIME
EVENT
Tucson, AZ
January 7 – 12th, 2006 NEW! First LifeForce Yoga® Healing Intensive (CE credits available) in Tucson. [click here to go to the brochure.] Info: Rose Kress – 520 349-2644.
Your Home
Mondays Jan.16, 23, 30, 2006 &n bsp; < /span>
9:00 PM EST
6:00 PM PST LifeForce Yoga® Breathing for Depression, 3-Part Tele-class Series. For description and registration, visit www.YogaSpirit.ca</ font>
Your Home
Sunday, Jan. 22, 2006
11:00 AM EST
8:00 AM PST Live Interview with call-in questions, “Louden Clear” on Martha Stewart Living Radio, Sirius Channel 112. CALL IN 1-866-675- 6675
Lenox, MA
February 24 – 26, 2006 Yoga to Beat the Blues, Kripalu Center, 800-741- 7353
Austin, TX
March 3-5, 2006 LifeForce Yoga® to Beat the Blues, The Crossings, 877 944-3003
Washington, DC
March 16 – 20th, 2006 Psychotherapy Networker Symposium – Amy will lead a Pre-Conference Day-Long Workshop, Clinical presentation: Yoga as Complementary Treatment for Mood Disorders, Morning Yoga & Afternoon Integration practice.
Washington, DC
March 19th, 2006 1:30 – 5:30 PM LifeForce Yoga® to Beat the Blues, Spiral FLIGHT, 1826 Wisconsin Avenue, NW 202.965.1645, www.spiralflightyoga.co m
Tucson, AZ
April 7 – 9th, 2006 LifeFor ce Yoga morning session, Triangle of Empowerment Conference, www.thein nerconnection.org 520 322- 7689.
Columbus, Ohio
April 28, 2006 7:30–9:30PM LifeForce Yoga® for Depression and Anxiety—Intro, Yoga on High, 1081 North High St., www.yogaonhigh.com< /font>, 614 291-4444.
Columbus, Ohio
April 28 – 30th, 2006
Fri: 7:30– 9:30PM;
Sat: 9:00 AM – 12:00 PM;
2:00 – 5:00 PM; Sun: 9:30AM – 1:00 PM
LifeForce Yoga® for Depression and Anxiety, Yoga on High, 1081 North High St., www.yogaonhigh.com< /font>, 614 291-4444.
Austin, TX
May 21 – 26, 2006 LifeForce Healing & Retreat Training, The Crossings, 877 944-3003 CEU’s available
Watsonville, CA
June 2 – 4th, 2006.
June 2 – 6th, 2006 LifeForce Yoga® to Beat the Blues! Mount Madonna Center
(408) 847-0406 http://www.mountmadonna.org/live/WEI- 6-2.html
Lenox, MA
July 2 – 7, 2006 LifeForce Yoga® Training for Depression & Anxiety, Kripalu Center, 800-741- 7353
Rhinebeck, NY
July 7 — 9th, 2006 Breathe to Beat the Blues, Omega Institute, 800-944- 1001
Rhinebeck, NY
July 10 — 14th, 2006 LifeForce Yoga® to Beat the Blues, Omega Institute, 800-944- 1001
Lenox, MA
September 8–10, 2006 Breathe to Beat the Blues, Kripalu Center, 800-741- 7353
Lenox, MA
September 10–15, 2006 LifeForce Yoga® to Beat the Blues, Kripalu Center, 800-741- 7353
New York, NY
September 15–17, 2006 Presenter, Omega Institute Yoga Conference, 800-944- 1001
Austin, TX
November 3-5, 2006 Yoga to Beat the Blues, The Crossings,</ u> 877-944-3003
RESOURCES
McMan’s Depression and Bipolar Weekly
In his excellent on-line newsletter, editor/writer John McManamy reports on current research, particularly related to pharmaceuticals. However, he also keeps readers in the know about complementary treatments, new books and other resources. John is working on a book about bipolar disorder. You can subscribe by emailing mcman@mcmanweb.com and put “Subscribe” in the heading and your email address in the body. www.mcmanweb.com
RESOURCES
International Association of Yoga Therapists
This organization maintains a vast database of Yoga research, a library, publishes a yearly journal, and a tri-annual newsletter with current research and articles. In addition, IAYT maintains a searchable online member database, which folks can use to locate a Yoga therapist/teacher in their local area. (They currently do not do any verification of training and experience.) If you are a health professional, a Yoga teacher or therapist or have an interest in Yoga therapeutics, I highly encourage you to become a member. www.iayt.org
RESOURCES
Yoga for Depression
To learn move about Yoga for Depression (Broadway Books)
To listen to Amy’s audio practice CD, Breathe to Beat the Blues
Blessings on recovering and maintaining your positive mental health!
Amy
