Depression causes, symptoms and yoga treatment

 

Symptoms of depression

Symptoms of depression can vary among individuals and may not be the same for everyone. 

However, some common symptoms of depression include---

1. Persistent feelings of sadness, hopelessness, or emptiness.

2. Irritability or frustration, even over small matters.

3. Loss of interest or pleasure in activities you once enjoyed, including sex.

4. Difficulty sleeping (insomnia) or oversleeping (hypersomnia) and changes in appetite, which may lead to significant weight gain or loss.

5. Fatigue, lack of energy, and feelings of sluggishness.

6. Difficulty concentrating, making decisions, or remembering things.

7. Physical symptoms, such as headaches, body aches, or digestive problems that do not improve with treatment.

8. Thoughts of death, suicide, or self-harm, or seeking out situations that may be dangerous.

9. Feeling like you're trapped, helpless, or trapped in a hopeless situation.

10. Withdrawal from friends, family, and social activities, and avoiding or isolating yourself from others.

It's essential to note that not everyone will experience all these symptoms, and the severity of symptoms can vary. If you or someone you know is experiencing these symptoms, it's crucial to seek help from a mental health professional. Depression is treatable, and early intervention can make a significant difference in recovery.

Causes of depression

Depression is a complex mood disorder that can have a significant impact on a person's thoughts, feelings, and behaviors. There are several potential causes of depression, which can often intertwine and create a complex web of contributing factors.

 Some of the main causes include---

1. Genetics

 Some individuals are more likely to develop depression due to genetic predisposition. If one or both parents have a history of depression, their children may have a higher risk.

2. Brain chemistry

Neurotransmitters in the brain play a crucial role in mood regulation. A balance of serotonin, dopamine, and norepinephrine helps to promote positive feelings. Depression is thought to be caused by imbalances or disruptions in these neurotransmitters.

3. Environmental factors

 Stressful events or a significant change in one's environment, such as a relocation, can trigger depression.

4. Trauma

Traumatic experiences, such as abuse, loss, or violence, can contribute to the development of depression.

5. Personality

Some individuals may be more prone to depression due to their personality traits, such as pessimism or a lack of resilience.

6. Life circumstances

Certain life events, like the loss of a loved one, divorce, or unemployment, can lead to depression.

7. Medical conditions

 Depression can sometimes be triggered by an underlying medical condition, such as thyroid disorders, vitamin deficiencies, or a brain injury.

8. Substance abuse

 Using drugs or alcohol can contribute to the development of depression, and in some cases, depression can precede substance use.

9. Medications

 Some medications, like steroids, can contribute to the development of depression.

10. Inadequate social support

A lack of close friends or family might make an individual more susceptible to depression.

It is essential to note that while these factors can cause depression, not everyone with these risk factors will develop depression. Similarly, some people may experience depression without any identifiable cause. It's crucial to consult with a mental health professional to receive a proper diagnosis and treatment plan tailored to the individual's specific circumstances.

Yoga treatment of depression

Yoga can be a helpful complementary treatment for depression when used alongside traditional therapies and medications. It has been shown to improve mood, reduce stress, and increase overall well-being. 

Here are some ways yoga can help in treating depression---

1. Enhances mood

Regular practice of yoga can help improve mood by increasing the production of serotonin, a mood-regulating neurotransmitter. Certain postures and breathing techniques, like Happy Baby pose and Ujjayi breath, can have a direct impact on mood elevation.

2. Reduces stress

Yoga is highly effective in reducing stress and anxiety, which often accompanies depression. Stress-reducing effects of yoga come from practices that support relaxation, such as deep breathing, meditation, and mindfulness.

3. Improves overall well-being

 Practicing yoga supports holistic health by promoting a balance between the physical, mental, and emotional aspects of life. This balance can have a positive impact on overall well-being and help manage depression.

4. Increases self-awareness

Yoga teaches us to be present in the moment and aware of our thoughts and feelings without judgment. Increased self-awareness can be beneficial in understanding and managing depression.

5. Builds resilience

Regular yoga practice can foster emotional resilience and better equip individuals to manage stressors and overcome depressive episodes.

6. Promotes a healthy lifestyle

Yoga encourages healthy habits such as regular exercise, sleep, and healthy eating, which can all help in managing and preventing depression.

To get the most out of yoga as a treatment for depression, it is essential to practice consistently and choose a style that suits your needs. Some popular styles for depression include Hatha, Restorative, and Vinyasa yoga. Consult your healthcare provider or a yoga therapist to develop a personalized yoga practice for your unique needs. Remember to be patient and gentle with yourself throughout the process, as recovery from depression can take time.### Instruction:

 Ujjayi breath for depression 

 Ujjayi breath, also known as "ocean breath" or "Victory breath," is a pranayama technique that involves breath control. It's practiced in yoga to help calm the mind and relax the body. 

1. Sit in a comfortable position

 You can either sit on a chair or on the floor with your legs crossed or seated.

2. Take a deep inhalation

 Inhale deeply through your nose, filling up your lungs with air.

3. Exhale slowly

Slowly exhale through your nose.

4. Repeat the process

Practice slow and deep breathing for a few minutes.

The Ujjayi breath involves a slight pausing at the top of the inhalation and the bottom of the exhalation. To do this, you should--

1. Inhale slowly through your nose

 As you breathe in, feel the air moving through your nasal passages.

2. Make a soft hum

As you reach the top of your inhalation, start to hum gently. This creates a soft hissing sound.

3. Exhale slowly through your nose

 As you breathe out, continue to hum softly. The slight resistance created by the vocalization helps to slow the breath.

4. Repeat the process

 Practice this slow and deep breathing for a few minutes.

When you practice Ujjayi breath, pay attention to the sensation of the air entering and leaving your body, and observe your thoughts and feelings without judgment. This type of breathing helps you focus and bring more awareness to your body and mind, which is helpful in stress management and relaxation.

 

Stress management through yoga

 Stress management through yoga

My dear friends, The separation of human mind and brain from Yoga and its combination with anti-Yoga elements is the main reason for the origin of stress. In the materialistic modern era, the indiscriminate use of machinery and the busyness of life resulting from competition make humans feel stressed at every step. The busy urban life, increasing pollution in the environment, family and social problems gradually increase stress.

To achieve success in the field of yoga, it is necessary for a yoga practitioner to have natural joy in his mind. By practicing yogic processes patiently for a long time with joy and enthusiasm, success is definitely achieved. The yoga practitioner gradually enters higher level yoga classes. Under Hathapradipika, joy has been kept among the elements of yoga for achieving success in yoga. In general order it is found that personal, family and social problems and ideological and emotional conflicts arise from the human being.

Often takes away his joy. In such a situation, a person is not able to incline his body and mind towards yogic practices or practices. Even during the practice of yogic processes, the mind remains in a stressed state and it loses the courage and determination which are essential for success in yoga. A person's environment does not allow him to live in a stress-free state. a person's personal

One keeps becoming a victim of stress either due to weaknesses or due to the complications created by the environment around him. In fact these complexities and challenges are for human development. In such a situation, instead of getting worried by getting entangled with them, one should accept them and find solutions to them in yoga. In the Yoga Shastras, many such methods and methods have been explained by the Maharishis, whose proper research in various areas of life takes a person out of the conflictual state like stress and establishes peace in his life. In this way, yoga not only cures stress but also makes life successful and prosperous.

Medical research shows that stress causes great harm to humans; sleep, appetite etc. disappear during painful moments of intense grief and excitement. Is various. shankha

Stress arising due to various reasons brings with it not only temporary pain but also far-reaching side effects.

Sometimes during moments of stress, the body or mind becomes so agitated and disoriented that even natural sleep becomes ineffective. Going deep into nature is the simplest and most useful means of relieving fatigue. When a tired person sleeps deeply at night, he wakes up in the morning with new energy, freshness and happiness. Natural sleep has the natural quality of eliminating stress and fatigue. Stress takes away a person's natural sleeping instinct. Due to which his sleep gets disturbed and in such a situation he does not sleep or gets very light sleep. Such sleep proves unsuccessful in eliminating stress and fatigue.

People use sedatives and sleeping pills to induce sleep and relieve fatigue and stress, but their use does not cure the disease completely. Some people even indulge in drug addiction to relieve stress. Consumption of tranquilizers only causes hangover and the person loses his senses. In such a situation, man remains deprived of the freshness that comes from deep sleep. One becomes habituated to the use of tranquilizer and its effect diminishes and the need to take it in larger quantities is felt. Besides, many side effects also occur due to which

New diseases take refuge in the body and mind.

Stability in asanas is essential for the higher practices of yoga. To become stable in asanas, the body is made strong and full of vitality through dynamic and body enhancing asanas. Along with the body, strength and stability of the mind is necessary, for which relaxation is a widely available practice. Regular practice of relaxation ends the conflicting situations of thoughts and emotions. Due to which mental peace is achieved and there is complete absence of stress in the calm mind.

relaxation

Relaxation is relaxing the natural movements of the body. In the process of relaxation, the body has to be completely relaxed and the mind has to be completely emptied. A simple way to eliminate stress is to practice relaxation. In its practice, morale is used and by giving signals to ourselves, it is said that our body parts are getting relaxed and our own running around is stopping. All good and bad tendencies are being destroyed. Taking it and the racing of the mind stops and starts working as per self-direction. Through such practice, stress gets relieved as a result of training the mind and getting sleep.

Gandhiji had control over sleep. Vinoba Bhave went to sleep at six o'clock in every season and had control over the fixed time. Vinoba Bhar and Clive used to wake up while riding horses on the war front for weeks. Napoleon would sit in the same position against the tree to relieve some fatigue, wake up the horse and start working again with renewed enthusiasm.

Methods of relaxation

Fifth note of musical scale. Shri Ram Sharma Acharya has explained many effective methods of relaxation in the book called Vaadmaya called Gyan Vigyan of Sadhana methods. They are as follows-

1. Relaxation is the best and easiest way to get rid of stress. Shavasana is the most useful exercise for this. Shavasana means lying motionless towards the dead body. This can be done by sitting on a chair or by taking the support of a wall or any other comfortable object. In this, the body is kept in a pressure-free and comfortable position. In this state, there is a deep feeling that the life force of the entire body has been drawn out and the brain has concentrated in the center and all other components of the body have become calm and almost dead.

With this type of practice, all the body parts gradually become relaxed and the mind becomes calm. After a long period of practice, a stage comes when the conflict going on in the inner world comes to an end and in this stage one attains ultimate peace. Attainment of ultimate peace is freedom from stress.

2. To practice relaxation, one should lie down in a noise-free place and feel the body weightless and imagine that the entire body has become as light as cotton.

In this direction, the scene of the Doomsday should be mentally observed. A picture should be drawn of the immense amount of water everywhere. To calm the mind, one should imagine that there is no substance, person or creature in the world, nor is there any thought or problem left with it. We are alone in the vast waters of doomsday. In the form of a small child, he is lying on a leaf boat and is slowly flowing towards some unknown direction with the speed of the wind. All the problems and obstacles on the way have been eliminated.

3. If the fear of death goes away from the mind, then the thought of death gives a pleasant feeling. Under the concept of death, one has to feel that the body and mind are lying peacefully and inert in their original state. From which our life has gone out. To get rid of the tiredness of life, one has got the opportunity to sleep for a long time in such a beautiful environment where there is no hindrance of cold, heat, flies, mosquitoes, insects etc. All the questions, duties, responsibilities, worries and problems related to life have gone far away with the dead body. We have come to a new beautiful and gentle environment. Which is stress free everywhere. Where ultimate peace and happiness prevail.

If proper practice of relaxation is done for a short time every day, then both the body and mind become accustomed to that process. As a result, sleep that eliminates stress and fatigue can be induced at will. Regular practice of relaxation not only relieves stress but also brings natural happiness to the mind in daily life.

Posture

Practice of asanas done after relaxation gives proper success in the path of yoga. From the health point of view, asanas have a prominent place in yogic medicine. If the disease

If suitable asanas are selected and used properly, then proper success is achieved in yoga research. Shalabh has told in the book titled Alternative Medicine that by practicing Asanas, blood circulation in the body gets faster and physical and mental health gets balanced. Practice of Asanas strengthens the digestive system and balances and controls the digestive process. The entire body is operated through the Nadi Sutras and the brain. To keep both of these dynamic, it is necessary to practice asanas daily. According to Shalabh, regular practice of Suryanamaskar, Janushirasana, Suptavajasana, Sarvangasana, Makarasana, Pawan Muktasana and Halasana provides relief from stress. Pro. Ramharsh Singh has told in the book titled 'Yoga and Yogic Medicine' that in the asanas of Hatha Yoga, the body is kept in different types of positions in such a way that the body's respiratory organs and endocrine glands function better than before and the body and mind are maintained. Can make you healthy. The process of Yogasanas is very effective and effortless, through which along with physical and mental development, secondary objectives of Yoga practice like prevention of old age and disease are achieved. The range of asanas in yogic practices is very wide and extensive. These include such asanas which provide physical and mental relaxation. Therefore, asanas are also practiced to come out of conflictual situations like mental stress. Keeping in mind the various methods of asanas and their effects, Prof. Ramharsh Singh has prescribed three categories of asanas. It includes categories of body enhancing, relaxing and meditative asanas.

Through enriching asanas the body becomes strong, strong and full of vitality. The body thus developed can be kept in a stable and comfortable position during higher practices such as meditation. Matsyendrasana, Dhanurasana, Paschimottanasana, Matsyasana and Gomukhasana etc. are examples of major enhancing asanas. Shavasana and Makarasana are included in the relaxation asanas. Through which complete physical relaxation and mental relaxation can be achieved. Padmasana, Swastikasana, Siddhasana and Sukhasana come under meditative asanas. In these asanas, by keeping the body stable, higher yogic processes like pranayama, dharana and meditation etc. are practiced. In fact, the aim of practicing all the restorative asanas and restorative asanas is to achieve stability in meditative asanas, through which the mind and brain develop and the consciousness gets expanded.

The changing circumstances of modern society are enough to cause stress to humans. The mind suffering from stress easily becomes restless and unstable. A disturbed mind cannot attain happiness. A stressed mind also makes the body sick. The various types of stress-related physical diseases prevalent in modern society have arisen in this manner. In the treatment of psychosomatic diseases, body enhancing asanas are used to strengthen and strengthen the body, for which Surya Namaskar, Simhasana, Veerasana, Pandasana, Paschimottanasana, Matsyendrasana, Utkatasana, Shalabhasana, Matsyasana, Kurmasana, Garudasana, Gomukhasana and Gujendrasana are the results of long term practice. Due to this, the functioning of the body's heart, lungs, etc. and long-term circulation muscles of Gujangasana should be balanced.

Yog mudra procedure, benefits and precautions

 Procedure of yog mudra

The Yog Mudra, also known as the Gesture of Union, is a hand gesture or mudra used in yoga and meditation practices. Here is the procedure for performing the Yog Mudra----

1. Sit in a comfortable cross-legged position (Sukhasana) or any other meditative posture.

2. Place your hands in your lap, palms facing upwards.

3. Bring the tips of your thumbs and index fingers together to form a circle, creating a connection between these two fingers.

4. Keep the remaining three fingers of each hand extended and relaxed.

5. Maintain this hand position with a gentle, yet firm touch between the thumb and index finger tips.

6. Ensure that the thumbs and index fingers are joined at the tips, but not overlapping or pressing too hard.

7. Keep your wrists relaxed, with the hands resting comfortably in your lap.

8. Breathe naturally and focus your attention on the connection between the thumb and index finger tips.

9. You can keep your eyes closed or maintain a soft, downward gaze (Pratyahara) during the practice.

10. Remain in the Yog Mudra for as long as comfortable, typically for a few minutes to several minutes, depending on your practice.

The Yog Mudra is believed to promote a sense of balance, unity, and connection between the mind and body. It is often used in various yoga and meditation practices to enhance focus, concentration, and the experience of inner harmony.

Yog mudra benefits

The Yog mudra, also known as the Chin mudra, is a hand gesture commonly used in yoga and meditation practices. Here are some of the potential benefits associated with the Yog mudra---

1. Promotes concentration and focus

The Yog mudra helps to focus the mind and improve concentration. By connecting the thumb and index finger, it is believed to create a circuit that enhances mental clarity and awareness.

2. Reduces stress and anxiety

The Yog mudra is thought to have a calming effect on the mind and body, helping to alleviate stress and anxiety. It may be particularly helpful during meditation or relaxation practices.

3. Enhances spiritual awareness

The Yog mudra is often used in spiritual practices, as it is believed to connect the individual with the universal energy or cosmic consciousness.

4. Balances energy

The Yog mudra is said to help balance the flow of energy or prana within the body, promoting a sense of harmony and equilibrium.

5. Improves self-awareness

By drawing attention inward, the Yog mudra can help cultivate self-awareness and introspection, allowing individuals to better understand themselves and their inner experiences.

6. Supports meditation

The Yog mudra is commonly used during meditation practices, as it can help to quiet the mind and facilitate a deeper state of relaxation and inner focus.

It's important to note that the scientific evidence supporting the specific benefits of the Yog mudra is limited, and the reported effects are largely based on traditional yoga and meditation practices. As with any complementary or alternative practice, it's advisable to consult with a qualified healthcare professional before incorporating the Yog mudra into your routine.

Precaution in yog mudra

Yog Mudra is generally considered safe for most people, there are a few precautions to keep in mind when practicing this mudra---

1. Finger placement

The index finger and thumb should lightly touch at the tips, while the other fingers are extended and relaxed. Avoid pressing the fingers too hard against each other, as this can cause discomfort or strain.

2. Posture

Maintain a comfortable, upright posture when performing the Yog Mudra. Avoid slouching or straining the neck or back, as this can lead to discomfort or tension.

3. Breathing

Practice slow, deep, and controlled breathing while holding the Yog Mudra. Avoid holding your breath or forcing the breath, as this can create unnecessary strain.

4. Duration

Start with short durations, such as a few minutes, and gradually increase the time as you become more comfortable with the practice. Prolonged holding of the Yog Mudra may cause discomfort or fatigue in the hands or fingers.

5. Individuals with certain medical conditions

Individuals with conditions such as carpal tunnel syndrome, arthritis, or other hand or wrist injuries should consult with a healthcare professional before practicing the Yog Mudra, as it may aggravate their condition.

6. Avoid excessive force or tension

Holding the Yog Mudra should not involve excessive force or tension in the hands or fingers. If you experience any pain or discomfort, release the mudra and take a break.

It's important to listen to your body and adjust the practice as needed. If you experience any discomfort or unusual sensations while practicing the Yog Mudra, discontinue the practice and consult with a qualified yoga instructor or healthcare professional.

Shambhavi mahamudra Kriya steps, benefits and precautions

 My dear friends welcome to our blog. Today I will tell you about Shambhavi mahamudra. Through this blog how is Shambhavi mahamudra done? What are the benefits of Shambhavi mahamudra and what precautions should be taken while doing Shambhavi mahamudra? You will know all this in detail.

Shambhavi mahamudra Kriya 

Shambhavi mahamudra Kriya is a powerful and transformative meditation technique. It is a simply yet powerful 21 minute practice that involves sitting with eye closed and bringing awareness to the breath and certain points on the body. The practice helps one to move beyond the  limitations of the mind and experience inner peace and harmony, it is designed to activate the third eye., and align one's energy system, leading to a deeper sense  of well being clarity of mind.

Shambhavi mahamudra Kriya steps   

Shambhavi mahamudra Kriya is an advanced yogic technique that involves practicing a specific breathing technique along with gazing specific point .

Here are the steps to practice Shambhavi mahamudra Kriya-

1. Sit comfortably in a cross legged position with your spine errect and your hands on your knees with palms facing up.

2. Close your eyes and take a few deep breaths to relax your mind and body.

3.  Place  your plams on your knees and focus your attention on your breath, inhaling and exhaling deeply.

4. Place your hands in Chin mudra by touching your thumb and index finger and rest your hands on your knees.

5. Focus your attention on the space between your eyebrows.

6.  Inhale deeply and simultaneously focus your attention on the space between your eyebrows.

7.  Hold your breath for a few seconds.

8. Exhale  and Simulteneously focus your attention on the space between your eyebrows.

 9. Repeat this process for about 15 to 20 minutes.

 Remember, it is important to learn and practice Shambhavi mahamudra Kriya under the guidance of a qualified yoga teacher.

Benefits of Shambhavi mahamudra Kriya

Shambhavi mahamudra Kriya is an advanced yogic technique that offer numerous physical, mental and spiritual benefits.

 Here are some of the benefits of practicing Shambhavi mahamudra Kriya-

1. Reduces stress and anxiety.

 2. Improves focus and concentration.

 3. Increases energy levels.

 4. Improves respiratory function.

 5. Helps release emotional blockages.

 6. Balance The Nervous System.

 7. Inhances  the quality of sleep.

 8. Balances hormones.

 9. Boosts the immune system.

 10. Promotes inner peace and tranquility.

Overall practicing Shambhavi mahamudra Kriya on a regular basis can help improve your physical and mental health and bring greater clarity energy and joy into your life.

Shambhavi mahamudra Kriya precautions

Here are some precautions to take before practicing Shambhavi mahamudra Kriya-

 1. Consult a doctor before practicing, if you have any medical conditions or concerns.

 2. Practice on an empty stomach, preferably in the  morning .

3. Ensure that you are in a safe and quiet environment , Free from any distractions or interruptions.

4. Do not force yourself to hold your breath for too long or too deeply.

5.  Take breaks between rounds if you feel uncomfortable or dizzy. 

6. Avoid practicing if you are pregnant, have low blood pressure, or any other medical conditions that may be impacted by Deep breathing.

 7. Remember to practice with in your own comfort level and do not over exert yourself.

Remember, Shambhavi mahamudra Kriya is a very  powerful technique , and it is important to practice and caution under proper guidance.