Lena Braun has written a guest article for us about mental health and how yoga therapy can help. We have been working with Lena for a long time. Among other things, she has also written an interesting article for us about yoga for people with disabilities. Lena lives in Munich and also gives 1:1 yoga classes there. Find out more about yoga therapy for mental health in the following lines. Thank you Lena!
What describes mental health?
Mental health describes our emotional, psychological and social well-being. It influences how we think, feel, act, deal with stress, make decisions and interact with others. Good mental health is shown, for example, by the ability to be resilient or emotionally balanced. On the other hand, long-term stress, anxiety, depression or sleep disorders are signs that our nervous system is having difficulty regulating itself.
Chronic stress
Chronic stress means that we can no longer think through decisions. Certain areas of the brain, such as the amygdala, our fear center, or hormonal reactions often anticipate our decisions without us consciously noticing it. This is actually a great protective mechanism of the body. In long-term stress situations, however, it is important to regain conscious and reflective action.
How do yoga and meditation work
Research suggests that regular yoga and meditation practice can bring about positive changes in the structure and function of the brain. This includes an increase in gray matter in brain regions associated with emotion regulation, memory and stress management, as well as improved connectivity between different brain regions (1). These neurological changes can help alleviate the symptoms of mental problems such as anxiety and depression. Meditation-based forms of yoga in particular appear to be effective in treating depression (2). Regular yoga practice can lead to an improvement in depression and anxiety symptoms (3). This could be explained by the fact that certain yoga techniques can positively regulate the brain's stress response (4). Yoga can therefore also have a positive influence on sleep quality (5). Calm, slow breathing exercises in particular can have an influence on our autonomic nervous system and thus have a calming effect (6).
Yoga Therapy Strategies for Yoga Teachers
Depressions
If you are depressed, it is recommended that you start the yoga sequence lying on your back with the smallest of movements. Then incorporate kneeling positions and possibly standing up, combined with larger arm movements, depending on your energy level. This transition may take a few yoga sessions; it is important to take your time. During the practice, focus on inhaling to achieve a feeling of uprightness and lightness. Include backbends to open the chest, to open the heart, and side bends in your asana practice. Combine the movements into a flow and repeat them several times rather than practicing static holding exercises. Positive affirmations can provide additional support for the practice. A morning practice can be a very good start to the day for people with depression.
Anxiety
If you are anxious, start in an upright position and build up the sequence so that it slowly leads to lying on your back. Here, too, this transition should be built up over several units in order to build up enough trust. Using calm, slow language while instructing the asanas can be helpful here. Exhalation should be focused on during practice, e.g. through calm and deep abdominal breathing. Contralateral movements (e.g. of the arms) are useful for improving attention control. Include forward bends, twists and asanas to mobilize the pelvis to create a grounding effect.
General tools for your yoga practice
Circling thoughts are sometimes unbearable. To get out of the whirlpool, it is helpful to focus your awareness on your breathing . The combination of calm, conscious breathing and movement helps with this. Contralateral movement transitions require more concentration and attention and can therefore help to focus your thoughts on the moment. Another tool can be consciously counting your inhalation and exhalation.
Various pranayama exercises can help you use breathing as a tool to relax. Nadi Sohana is a good way to balance your breathing. You start by breathing in through the left nostril and breathing out through the right. Then breathe in through the right nostril again and breathe out through the left. Chandra Bendhana is suitable for a more calming, cooling pranayama technique. Here you start by inhaling through the left nostril, exhaling through the right nostril. Then inhale again through the left nostril.
Purshed lips breathing is a good way to deepen and lengthen the exhalation. The slightly closed lips automatically lengthen the exhalation. Humming can also be helpful.
Repeating a personal mantra is helpful during practice. These are personal words that are repeated especially at the end of the practice, after the physical practice, so that the thoughts have calmed down and you can accept these words for yourself.
Place your hands on the parts of your body where you feel tension. This self-touch increases awareness and directs your breathing to this area. This allows you to actively let go. You can also combine this practice with a personal mantra.
Relaxation at the end of the yoga session, perhaps with an additional bolster, pillow or blanket, can help to promote inner peace. Active relaxation of the jaw, eyelids, shoulders and all extremities helps. Use guided meditations to support relaxation, to be guided and to feel a sense of security.
Who is Lena and what do you offer?
My name is Lena, I am a physiotherapist (M.Sc. Neuroorthopedics) and yoga teacher. In addition to many yoga training courses, I have been doing the 800h yoga therapy training since last year, certified by the International Association of Yoga Therapists (IAYT).
Under the direction of Evi Dimitriadou, I am completing this wonderful training at Yoga Therapy Greece. I am also a lecturer at the NAP Academy for the area of "NAP Neuroyoga". In Munich, I founded my small yoga studio ana.akazi in 2021. With every yoga session, donations go to social projects in Malawi.
Thank you so much Lena for the wonderful yoga therapy tools. We really appreciate your inclusive yoga work and look forward to further collaborations with you!
Photo credits in this post: Isabel Wallace
Literature
1. Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plast. 2019;5(1):105–22.
2. Cramer H, Lauche R, Langhorst J, Dobos G. Yoga for Depression: A Systematic Review and Meta-Analysis. Depression and Anxiety. 2013;30(11):1068–83.
3. Gonzalez M, Pascoe MC, Yang G, de Manincor M, Grant S, Lacey J, et al. Yoga for depression and anxiety symptoms in people with cancer: A systematic review and meta-analysis. Psycho-oncology. Aug 2021;30(8):1196–208.
4. Ross A, Thomas S. The Health Benefits of Yoga and Exercise: A Review of Comparison Studies. Journal of Alternative and Complementary Medicine. January 2010;16(1):3–12.
5. Halpern J, Cohen M, Kennedy G, Reece J, Cahan C, Baharav A. Yoga for improving sleep quality and quality of life for older adults. Aging Ther Health Med. 2014;20(3):37–46.
6. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 9 Jan 2023;13(1):432.
