Practice ustrasana (camel pose) to boost mood & increase energy. Ustrasana is a backbend and chest opener which helps to counteract the slummed posture often found in depression.
- improves mood
- increases lung capacity
- lengthens quadricep & hamstring muscles
- opens shoulders & chest
- stimulates thymus gland
- strengthens back muscles
- anterior neck muscles
- pectoralis major & minor
- psoas major
- quadraceps (rectus femoris, vastus lateralis)
- rectus abdominis
- forward folds
- supta baddha konasana
Limited spinal flexibility? Weak abdominal muscles?
- Place palms on the sacrum to provide support for the back instead of reaching for the feet
- Keep legs engaged
- Inhale. Lift & open chest to create space between vertebra
- Exhale. Engage abdominal muscles to build muscular support for the spinal extension
Tension in lower back? Vertebral compression?
- Curl toes under to elevate the heels or use a block to reduce the degree of spinal extension.
- Avoid squeezing glutes or shoulders together.
Trouble stacking hips over knees?
- Use a wall as a guide as you press pelvis forward
- Do not allow knees to spread wider than the hips
Experiencing shallow breath?
Lower chin toward chest to allow the airways to fully open.
VIDEO LINK: Stay tuned..coming soon to YouTube.
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Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga for Depression ~Amy Weintraub
Yoga Sequencing ~Mark Stephens