By Michelle F. Neumann
Covid-19 has brought much tumult in the past six months, and has left many feeling anxious or depressed. Naturally, good health is key to living a full life, so when our sense of ‘normal’ is radically changed by something that threatens our vitality–our lungs and heart– it can leave us feeling unsettled, longing for a sense of meaning in all the chaos. As the emptiness of being isolated from our family, friends, colleagues, and acquaintances, can leave a large hole within, yoga is one solution to achieving a sense of wholeness.
Yoga can help you find calm during times of change
Anxiety or depression can be debilitating for sufferers on a “regular” day. Now that Covid-19 has crept into our psyche, anxiety and depression levels are spiking due to the lack of affirmative information. With no vaccine or cure in sight, everyone has something to say about the pandemic, and this can be overwhelming to someone whose mind generally won’t ‘shut-off’.
Yoga can help us to stop, take a breath, and experience the power of the moment. It can help us to find solid ground when we feel shaken. Yoga provides many helpful avenues to attaining a sense of calm, or even bliss. “How?” you ask.
What is yoga, exactly?
Well, firstly, let’s understand that the word “yoga” is derived from the Sanskrit word “yuj” which means “to unite”. Hence, yoga practice (or ‘sadhana’) is the union of the body and mind through movement (asana) and breath-work (pranayama). Combine these things with yogic philosophy, and you have a recipe for recovery. Yoga is an inner journey–one that requires a certain amount of isolation for self-study (svadhyaya). The Covid-19 lockdown has provided an excellent opportunity for us to turn inward and work on our relationship with our self.
Understandably, for many, embarking on a yoga journey can be very intimidating–especially when the word itself evokes images of blissed-out yogis who can wrap their legs around their neck. The yoga industry of the West has inundated us with the latest yoga fashion and equipment, not to mention the umpteen-thousand websites and links out there…so, for many, the question is, “Where do I even start?!”
How to start your yoga practice
The good news is: you can start here, now! True yoga practice only requires that one is open to the experience. One does not need an overpriced ‘sticky’ mat or $200 yoga pants to get started (though no judgement if you like those things). Books and scarves can take the place of yoga blocks and straps, and toilet paper rolls can make excellent props for strengthening and toning, so all one needs to do is find a quiet moment to become present and focus on the breath.
Yoga can help us to understand ourselves more fully, so when anxiety or depression come on, we are better able to notice the triggers and to understand our free choice of action (karma).
Using breath to fight anxiety
For example, when we begin to feel anxious, we can stop to take a quiet moment to breathe deeply. Anxiety causes us to breathe shallowly in our chest, as opposed to deep, calming, belly-breathing. This engages the sympathetic nervous system–our “fight or flight” system–which increases our heart rate and floods the body with adrenaline. Instead, when we practice deep breathing exercises, our parasympathetic nervous system is engaged helping us to calm down, and oxygenate the body so that we can obtain a clearer sense of the situation and respond in a more effective way. Belly-breathing helps us to relax, providing a sense of resilience to stressors.
Different breathing techniques
Yoga pranayama has numerous types of breathing techniques to help anxiety and depression symptoms. When anxious, the calming, meditative, lengthened in-and-exhalations of Viloma breath will help ground us; and when we feel the “blahs” of depression, the cleansing and re-energizing, quick and forceful bursts of Kapalabhati breath are a sure-fire way to raise our energy and spirits.
Combining breath control with meditation can help ease anxiety by taking us out of the intensity of the outside moment, so we can enter into a calmer, safer space, internally. By focusing solely on the breath, we are able to self-regulate because we tune-out all the distractions of our world and tune-in to our own rhythm. This is where our personal power lives.
Working your body with yoga poses
The ‘deep rest’ that depression demands can often leave one feeling lethargic and weakened. Yoga asana is an excellent way to strengthen and stretch the body–and it requires no fancy gym equipment. You can perform asana poses anywhere, anytime. The best part (I think) is that these poses have been practiced for thousands of years, so if you’re yearning for a deep sense of connection, try standing in Warrior 2 (Virabhadrasana II) for a few minutes and see if you can connect to your ancient inner Warrior.
As you do so, visualize yourself as your own hero, surmounting every obstacle–whatever that looks like to you… Soon, you will feel your inner power ignite, naturally boosting your self-confidence. Yoga is the practice of taking a moment to unite the body, breath, and mind so that we can live in peace with ourselves, and others.
Thank you for reading, Namaste.
Michelle F. Neumann OCT, MEd, MScEd, RYT, aka: “Misha Yoga Hamilton”, is a certified Yoga Alliance teacher of beginner and intermediate Hatha yoga. Her classes are currently available online via the Zoom platform. In person sessions include crystal singing bowls, aromatherapy, crystals, weighted blankets, and massage rollers to help students reach higher levels of bliss.
