YOGA NIDRA – SADNESS AND DEPRESSION
1. EASY POSE
Sit in Easy pose
The theme of this class is Transforming Sadness into Courage, Right Action and Letting Go
- Sadness is a soft emotional energy that is created in the lungs dwells close to the heart
- It’s spongey soft and slightly cold to the touch
- Sadness Can also be found it the latissimus muscle near the shoulder blade
- 3rd and 4th chakra
- sadness has been described as yellow
- With sadness you feel heart
sinking and you won’t be able to raise it
Benefits of Easy Pose:
Calms the brain
Strengthens the back
Stretches the knees and ankles
MUDRA for COURAGE
- ABHAYA
MUDRA for RIGHT ACTION
- Shivalingham mudra
MUDRA FOR LETTING GO
- Pranidhana
Open the fingers and interlace them at the middle digits with the left
Place Vajrapradama mudra in front of the heart and begin to watch the rise and fall of the breath
FORWARD FOLD in Easy Pose
Vajrapradama means “unshakable trust and confidence. The mudra is helpful for treating depression, releasing constriction in the chest, ribs and upper back, enhancing self-trust and confidence, increasing energy and enthusiasm, and enhancing sensitivity in the qualities of the heart.
SWITCH FORWARD FOLD OTHER LEG IN FRONT
BACK TO EASY POSE
MANTAK CHIA EXERCISE FOR TRANSFORMING SADNESS
Sadness and Depression are stored in the lungs. The lung sound transforms sadness and depression into courage, letting go and right action.
Eyes closed
Place hands on rib cage.
Sense any sadness depression, construction or imbalance in the lungs.
Ask for a message from the lungs.
Eyes open
Inhale deeply through the nose as your raise your palms, a few inches out from the body and over the head. Rotate palms up and leave about 6 inches between them.
Head back and elbows bent, Feel stretch from palms to lung area
Lung sound: Place your tongue behind your closed teeth and, with a long slow exhalation, make the lung sound "SSSSSSSSSSSSSSSSS" (like the sound of steam from a radiator).
Releasing sadness and depression
Change cross of legs after 3 times
Repeat six times
Return your hands to the lungs and smile to your lungs. Imagine a white light shining upon your lungs, surrounding them.
At the end sense that the lungs are softer, moister, spongier
Courage, right action and letting go have be increased
Let go of any lingering sadness or depression by with the eyes closed-looking left and looking right . . .
2. FORWARD FOLD IN BUTTERFLY
Begin By Tapping on Lung 1 (Middle Palace)
- Cleanses grief and emotions, opens chest and lungs, releases upper body tension, benefits all lungs and lung meridian disorders
- Breath deeply, focusing on the release of the breath to let go of stress, emotions, and all the energy that is not serving you highest essence of sense
Flap the legs to bring lightness to the body
The Sanskrit name for this pose is Baddha Konasana – Baddha refers to the quality of steadiness and Kona is the sacred space for Yoga practice. “This asana cultivates the safety in which the yogi can relax into the sacred space of transformation, discovering a source of inner nourishment.” – Joseph La Page
Benefits:
- tones the pelvic floor and abdomen
- releases tension from the hips
- optimizes the digestive, eliminatory, urinary and reproductive systems
-cultivates inner nourishment
Benefits of Forward Bends:
There are many benefits to forward bends, both standing and sitting. They create length and space in the spine, counteracting compression, and their inward nature can promote introspection.
In forward bends each of the vertebrae are separated. Helps make the back muscles supple and strong
Make this forward bend a passive process where gravity can do the work
Forward bending is associated with bowing and humility
Difficulty bending forward can have to do with fear or indicate a stiff proud or stubborn personality
Bend from the hips and not the waist
3. DRAGONFLY - LATERAL DRAGON FLY
Simple Breathing Exercise for Letting Go
Expand your abdomen as you inhale deeply to the count of 4.
Hold your breath for 8 counts.
Exhale slowly through your nostrils to the count of 8. Expend the breath slowly, so that you have enough breath to release till you count down to 8. This action trains the muscles that support the heart and lungs and builds endurance.
Benefits of this Pose
- Lengthens the hamstings
- OPens the hips in abduction
- tractions and lengthens the spine
- supports the functioning of the reproductive, eliminatory and lymphatic systems
- calms the nervous sustem
- cultivates reverence and surrender
4. DRAGON
Anger and sadness are related
“In a well-moderated psyches. Anger is the primary emotion-the boundary-setter and sentry of the soul-while sadness acts in more interior wat to restore, flow, grounding, and integrity.” Many people it’s reversed
People whom lead with sadness are often children of addicted parents, people who lead with sadness often struggle with emotional instability, cycling depression and anxieties and unworkable relationships, and excruciating loneliness.:
Pranayama: Skull Shining Breath to Summer the Dragon
5. RELAXING CROCODILE TO CROCODILE – RAISED CROCODILE
- Tractions the entire spine
- massages the kidneys and adrenals
- nourishes the reproductive system
- cultivates peacefulness
Mantak Chia
“Painful emotions are messages from our soul telling us we are out of balance.”
Sadness is an appropriate response to loss
Important to Accept and forgive to alleviate sadness
Holding onto hatred and resentment only poisons you. It keeps you forever trapped in the past, focusing
Accepting that life will eventually knock you down hard is a stepping stone to growth. Trying to avoid hardship and pain will only prove detrimental to your health.
Each experience, each moment that you have is precious and dear. Try to make the best out of even the worst circumstances.
6. SPHINX – Variation Bent Leg look over opposite shoulder to SEAL
(back issues should put rolled towel under their hips)
- strengthens the arms and shoulders
- Aligns the thoracic spine
- Massages the kidneys, adrenals and reproductive organs
- Opens the doorwat to the heart, allowing us to receive its wisdom
Affirmations from Louise Hay:
1. All things are unfolding as they are supposed to.
2. In my sadness, I love myself.
3. I honor the love more than the loss.
4. I can find happiness in any situation.
5. I am healed.
Breath: Oceanic
7. MELTING HEART - ONE ARM AT A TIME AND THEN BOTH ARMS
Basis Rasa: Sadness
Sub Rasa: Pity and Compassion
Element: Water
Friendly Rasa: Calmness
Enemy Rasa: joy, Love
Key to Mastering: Kindly embrace both truth and ignorance
Benefits:
A nice backbend for the upper and middle back
Will also open shoulders
Softens the heart.
8. CHILD'S POSE
9. SUPINE CRESCENT MOON
- Increases the lung capacity
- Balance
10. SUPPORTED BRIDGE
“Sadness is your psyche’s water-bearer; it restores life-giving fluidity and movement when you’ve become arid and inflexible. Sadness helps you slow down, feel your losses, and release that which needs to be released- to soften into the flow of life instead of holding yourself rigidly and pushing ever onward. Sadness ask you to trust in the flow of time. . .Sadness also helps you release yourself from behaviors that take you away from your authentic self; if you can truly let go, the gentle nature of sadness will lead you to peace of mind that comes not from chaining yourself to a formal set of beliefs or ideologies, but from listening to your own innate wisdom>” p. 296 Karla McLaren
Stair Step Breathing:
a) Inhale little sips of air as if you were climbing a mountain for 6
b) hold for 4
c) exhale for 6
d) smooth 6 count in
e) hold for 4
f) exhale through nostrils in little puffs as if stepping down the mountain (8)
5 to 7 times
Next inhale in little sips hold for 4 and exhale little puffs
(x2)
End by inhaling in little sips, hold 4, exhale for 6 or longer
10. SUPPORTED BOUND ANGLE POSE
Reminds us to let go of outdated attachments you will be rejuvenated and revitalized
If you reject sadness you cannot be rejuvenated
Beware of “Unsaid words, unshed tears and grinding soul fatigue” Karla McLaren
11. FISH POSE
“When you welcome your sadness and allow it to flow through you, you may become a little weepy at first, which can see troubling if you don’t understand the healing power of tears. Don’t fight the flow.”
Tears – cleanse you eyes nd sinuses and release toxins from your body
Crying is a potent detoxification process
Welcome tears because thy release what needs to be release – they help us feel lighter and freer
The deity of sadness is Varuna. The lord of water.Varuna causes rains to fall and rivers to flow and continuously evaluates the actions of human ebings. He is the keeper of the laws of Dharma. He is the guardian of sea, heavens and terrestrial seas. His palace is in the submerged mountain top of Pushpargiri. Souls the the drowned go to him accompanied by snakes. He is a kind, righteous, beneveolent god ready to forgfive transgressions.
Get more active physically. Meanwhile, if you are dealing with depression, sadness, or anger, stay away from alcohol and substances, which will only magnify your pain. You are not “drowning” your sorrows. Instead, you are providing them with fuel.
What can be a practice for sadness –drop into yourself, set boundaries
1) What must be released
2) What must be rejuvenated
Make bridges to people. Sourround yourself with people who you love nd love you and you can count on.
Karuna is the word for Sadness in Sanskrit and is ruled by the water element. Mastering sadness means to convert our more self-centered sadness into compassion for other, To understand sadness we must understand that it comes and goes. Bliss not sadness is our true nature.
12. LEGS UP THE CHAIR or WALL
How about when others are sad. You can listen supportively. Let people feel sad as long as they need to. Honor the sadness. Set your boundary and soften yourself. No need to become a sage or coundelor.
“Remember to welcome your sadnesss in all its forms; as your free-flowing ability to ground and relax into yourself as you let go, as your mood-sate ability to access the fluidity of tears and rejuvenate yourself, and as the rapids-level depths of despair that can help you restore and rejuvenate your psyche after terrible loss. Welcome and thank your sadness.”
It’s transformative to Fully experience your emotions. Don’t masking their emotions. This is counterproductive and will lead to health problems in the future.
When each emotion comes, feel it. Let Your body will tell you when it’s enough. It’s fine to Cry, scream. “Let it out and submit to the beginning of a process that will take time to complete. To feel is to be human; embrace it!”
13. PLOUGH/SNAIL (time permitting)
Increases circulation to the face or brain
Optimizes the functioning of the endocrine and nervous systems
Improves circulation to the head and facilitates the venous return from the legs
Creates a sanctuary of inner silence
14. TWIST
1. EASY POSE
Sit in Easy pose
The theme of this class is Transforming Sadness into Courage, Right Action and Letting Go
- Sadness is a soft emotional energy that is created in the lungs dwells close to the heart
- It’s spongey soft and slightly cold to the touch
- Sadness Can also be found it the latissimus muscle near the shoulder blade
- 3rd and 4th chakra
- sadness has been described as yellow
- With sadness you feel heart
sinking and you won’t be able to raise it
Benefits of Easy Pose:
Calms the brain
Strengthens the back
Stretches the knees and ankles
MUDRA for COURAGE
- ABHAYA
MUDRA for RIGHT ACTION
- Shivalingham mudra
MUDRA FOR LETTING GO
- Pranidhana
Open the fingers and interlace them at the middle digits with the left
Place Vajrapradama mudra in front of the heart and begin to watch the rise and fall of the breath
FORWARD FOLD in Easy Pose
Vajrapradama means “unshakable trust and confidence. The mudra is helpful for treating depression, releasing constriction in the chest, ribs and upper back, enhancing self-trust and confidence, increasing energy and enthusiasm, and enhancing sensitivity in the qualities of the heart.
SWITCH FORWARD FOLD OTHER LEG IN FRONT
BACK TO EASY POSE
MANTAK CHIA EXERCISE FOR TRANSFORMING SADNESS
Sadness and Depression are stored in the lungs. The lung sound transforms sadness and depression into courage, letting go and right action.
Eyes closed
Place hands on rib cage.
Sense any sadness depression, construction or imbalance in the lungs.
Ask for a message from the lungs.
Eyes open
Inhale deeply through the nose as your raise your palms, a few inches out from the body and over the head. Rotate palms up and leave about 6 inches between them.
Head back and elbows bent, Feel stretch from palms to lung area
Lung sound: Place your tongue behind your closed teeth and, with a long slow exhalation, make the lung sound "SSSSSSSSSSSSSSSSS" (like the sound of steam from a radiator).
Releasing sadness and depression
Change cross of legs after 3 times
Repeat six times
Return your hands to the lungs and smile to your lungs. Imagine a white light shining upon your lungs, surrounding them.
At the end sense that the lungs are softer, moister, spongier
Courage, right action and letting go have be increased
Let go of any lingering sadness or depression by with the eyes closed-looking left and looking right . . .
2. FORWARD FOLD IN BUTTERFLY
Begin By Tapping on Lung 1 (Middle Palace)
- Cleanses grief and emotions, opens chest and lungs, releases upper body tension, benefits all lungs and lung meridian disorders
- Breath deeply, focusing on the release of the breath to let go of stress, emotions, and all the energy that is not serving you highest essence of sense
Flap the legs to bring lightness to the body
The Sanskrit name for this pose is Baddha Konasana – Baddha refers to the quality of steadiness and Kona is the sacred space for Yoga practice. “This asana cultivates the safety in which the yogi can relax into the sacred space of transformation, discovering a source of inner nourishment.” – Joseph La Page
Benefits:
- tones the pelvic floor and abdomen
- releases tension from the hips
- optimizes the digestive, eliminatory, urinary and reproductive systems
-cultivates inner nourishment
Benefits of Forward Bends:
There are many benefits to forward bends, both standing and sitting. They create length and space in the spine, counteracting compression, and their inward nature can promote introspection.
In forward bends each of the vertebrae are separated. Helps make the back muscles supple and strong
Make this forward bend a passive process where gravity can do the work
Forward bending is associated with bowing and humility
Difficulty bending forward can have to do with fear or indicate a stiff proud or stubborn personality
Bend from the hips and not the waist
3. DRAGONFLY - LATERAL DRAGON FLY
Simple Breathing Exercise for Letting Go
Expand your abdomen as you inhale deeply to the count of 4.
Hold your breath for 8 counts.
Exhale slowly through your nostrils to the count of 8. Expend the breath slowly, so that you have enough breath to release till you count down to 8. This action trains the muscles that support the heart and lungs and builds endurance.
Benefits of this Pose
- Lengthens the hamstings
- OPens the hips in abduction
- tractions and lengthens the spine
- supports the functioning of the reproductive, eliminatory and lymphatic systems
- calms the nervous sustem
- cultivates reverence and surrender
4. DRAGON
Anger and sadness are related
“In a well-moderated psyches. Anger is the primary emotion-the boundary-setter and sentry of the soul-while sadness acts in more interior wat to restore, flow, grounding, and integrity.” Many people it’s reversed
People whom lead with sadness are often children of addicted parents, people who lead with sadness often struggle with emotional instability, cycling depression and anxieties and unworkable relationships, and excruciating loneliness.:
Pranayama: Skull Shining Breath to Summer the Dragon
5. RELAXING CROCODILE TO CROCODILE – RAISED CROCODILE
- Tractions the entire spine
- massages the kidneys and adrenals
- nourishes the reproductive system
- cultivates peacefulness
Mantak Chia
“Painful emotions are messages from our soul telling us we are out of balance.”
Sadness is an appropriate response to loss
Important to Accept and forgive to alleviate sadness
Holding onto hatred and resentment only poisons you. It keeps you forever trapped in the past, focusing
Accepting that life will eventually knock you down hard is a stepping stone to growth. Trying to avoid hardship and pain will only prove detrimental to your health.
Each experience, each moment that you have is precious and dear. Try to make the best out of even the worst circumstances.
6. SPHINX – Variation Bent Leg look over opposite shoulder to SEAL
(back issues should put rolled towel under their hips)
- strengthens the arms and shoulders
- Aligns the thoracic spine
- Massages the kidneys, adrenals and reproductive organs
- Opens the doorwat to the heart, allowing us to receive its wisdom
Affirmations from Louise Hay:
1. All things are unfolding as they are supposed to.
2. In my sadness, I love myself.
3. I honor the love more than the loss.
4. I can find happiness in any situation.
5. I am healed.
Breath: Oceanic
7. MELTING HEART - ONE ARM AT A TIME AND THEN BOTH ARMS
Basis Rasa: Sadness
Sub Rasa: Pity and Compassion
Element: Water
Friendly Rasa: Calmness
Enemy Rasa: joy, Love
Key to Mastering: Kindly embrace both truth and ignorance
Benefits:
A nice backbend for the upper and middle back
Will also open shoulders
Softens the heart.
8. CHILD'S POSE
9. SUPINE CRESCENT MOON
- Increases the lung capacity
- Balance
10. SUPPORTED BRIDGE
“Sadness is your psyche’s water-bearer; it restores life-giving fluidity and movement when you’ve become arid and inflexible. Sadness helps you slow down, feel your losses, and release that which needs to be released- to soften into the flow of life instead of holding yourself rigidly and pushing ever onward. Sadness ask you to trust in the flow of time. . .Sadness also helps you release yourself from behaviors that take you away from your authentic self; if you can truly let go, the gentle nature of sadness will lead you to peace of mind that comes not from chaining yourself to a formal set of beliefs or ideologies, but from listening to your own innate wisdom>” p. 296 Karla McLaren
Stair Step Breathing:
a) Inhale little sips of air as if you were climbing a mountain for 6
b) hold for 4
c) exhale for 6
d) smooth 6 count in
e) hold for 4
f) exhale through nostrils in little puffs as if stepping down the mountain (8)
5 to 7 times
Next inhale in little sips hold for 4 and exhale little puffs
(x2)
End by inhaling in little sips, hold 4, exhale for 6 or longer
10. SUPPORTED BOUND ANGLE POSE
Reminds us to let go of outdated attachments you will be rejuvenated and revitalized
If you reject sadness you cannot be rejuvenated
Beware of “Unsaid words, unshed tears and grinding soul fatigue” Karla McLaren
11. FISH POSE
“When you welcome your sadness and allow it to flow through you, you may become a little weepy at first, which can see troubling if you don’t understand the healing power of tears. Don’t fight the flow.”
Tears – cleanse you eyes nd sinuses and release toxins from your body
Crying is a potent detoxification process
Welcome tears because thy release what needs to be release – they help us feel lighter and freer
The deity of sadness is Varuna. The lord of water.Varuna causes rains to fall and rivers to flow and continuously evaluates the actions of human ebings. He is the keeper of the laws of Dharma. He is the guardian of sea, heavens and terrestrial seas. His palace is in the submerged mountain top of Pushpargiri. Souls the the drowned go to him accompanied by snakes. He is a kind, righteous, beneveolent god ready to forgfive transgressions.
Get more active physically. Meanwhile, if you are dealing with depression, sadness, or anger, stay away from alcohol and substances, which will only magnify your pain. You are not “drowning” your sorrows. Instead, you are providing them with fuel.
What can be a practice for sadness –drop into yourself, set boundaries
1) What must be released
2) What must be rejuvenated
Make bridges to people. Sourround yourself with people who you love nd love you and you can count on.
Karuna is the word for Sadness in Sanskrit and is ruled by the water element. Mastering sadness means to convert our more self-centered sadness into compassion for other, To understand sadness we must understand that it comes and goes. Bliss not sadness is our true nature.
12. LEGS UP THE CHAIR or WALL
How about when others are sad. You can listen supportively. Let people feel sad as long as they need to. Honor the sadness. Set your boundary and soften yourself. No need to become a sage or coundelor.
“Remember to welcome your sadnesss in all its forms; as your free-flowing ability to ground and relax into yourself as you let go, as your mood-sate ability to access the fluidity of tears and rejuvenate yourself, and as the rapids-level depths of despair that can help you restore and rejuvenate your psyche after terrible loss. Welcome and thank your sadness.”
It’s transformative to Fully experience your emotions. Don’t masking their emotions. This is counterproductive and will lead to health problems in the future.
When each emotion comes, feel it. Let Your body will tell you when it’s enough. It’s fine to Cry, scream. “Let it out and submit to the beginning of a process that will take time to complete. To feel is to be human; embrace it!”
13. PLOUGH/SNAIL (time permitting)
Increases circulation to the face or brain
Optimizes the functioning of the endocrine and nervous systems
Improves circulation to the head and facilitates the venous return from the legs
Creates a sanctuary of inner silence
14. TWIST
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