method yoga sequence

Seventeen (17) primary participants attended 60-90 minute classes over an 8-week period, approximately three sessions a week with a total of 20 sessions. Classes were led by Certified Iyengar Yoga Teachers (CIYT). Inversion, back bending, and restorative sequences were taught in a progressive manner. This information is a summary of "Yoga as a Complementary Treatment of Depression: Effects of Traits and Moods on Treatment Outcome” available on https://iynaus.org/research/research Shapiro, D., Cook, I. A., Ottavianai, C., Leuchter, A. F., & Abrams, M. (2007, February 28). Journal of Evidence-Based Complementary & Alternative Medicine Yoga intervention credit to Marla Apt & Paul Cabanis. To find a certified Iyengar Yoga Teacher (CIYT) in your area, click on “Find a Teacher” at IYNAUS.ORG • Urdhva Dhanurasana with support for hands • Urdhva Dhanurasana dropping back, hands to wall • Adho Mukha Svanasana • Bharadvajasana on chair • Salamba Sarvangasana • Setubandha Sarvangasana with support • Savasana on bolster, with eyes open • Urdhva Hastasana • Virabhadrasana II • Utthita Trikonasana • Virabhadrasana I • Prasarita Padottanasana (standing upright, looking up) • Sirsasana • Adho Mukha Vrksasana • Ustrasana • Urdhva Dhanurasana with upper back supported over top of chair IYENGAR YOGA & TREATMENT FOR DEPRESSION METHOD YOGA SEQUENCE FOR MORE INFORMATION Major Depressive Disorder is the leading cause of disability in the United States for ages 15-44, affecting more than 15 million American adults nationwide (ADAA, 2016). Results of a study showed the effectiveness of Iyengar Yoga, in addition to standard medical care, to improve the symptoms of chronic depression. Iyengar Yoga participants reported significant immediate changes in mood after each class. The study also showed: RESEARCH SUMMARY • Reduced Symptoms of Depression • Less Anger • Lower Levels of Anxiety • Fewer Neurotic symptoms • Reductions in stress responsivity IYNAUS.ORG

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• UrdhvaHastasana• VirabhadrasanaII• UtthitaTrikonasana• VirabhadrasanaI• PrasaritaPadottanasana

(standingupright,lookingup)• Sirsasana• AdhoMukhaVrksasana• Ustrasana• UrdhavaDhanurasanawith

uppoerbacksupportedovertopofchair

Thisinformationisasummaryof"YogaasaComplementaryTreatmentofDepression:EffectsofTraitsandMoodsonTreatmentOutcome”availableonhttps://iynaus.org/research/researchShapiro,D.,Cook,I.A.,Ottavianai,C.,Leuchter,A.F.,&Abrams,M.(2007,February28).JournalofEvidence-BasedComplementary&AlternativeMedicineYogainterventioncredittoMarlaApt&PaulCabanis.TofindacertifiedIyengarYogaTeacher(CIYT)inyourarea,clickon“FindaTeacher”atIYNAUS.ORG

• Urdhva Dhanurasana with support for hands

• Urdhva Dhanurasana dropping back, hands to wall

• Adho Mukha Svanasana • Bharadvajasana on chair • Salamba Sarvangasana • Setubandha Sarvangasana

with support • Savasana on bolster, with

eyes open

• Urdhva Hastasana • Virabhadrasana II • Utthita Trikonasana • Virabhadrasana I • Prasarita Padottanasana

(standing upright, looking up) • Sirsasana • Adho Mukha Vrksasana • Ustrasana • Urdhva Dhanurasana with

upper back supported over top of chair

IYENGAR YOGA & TREATMENT FOR DEPRESSION

METHOD YOGA SEQUENCE

FOR MORE INFORMATION

MajorDepressiveDisorderistheleadingcauseofdisabilityintheUnitedStatesforages15-44,affectingmorethan15millionAmericanadultsnationwide(ADAA,2016).ResultsofastudyshowedtheeffectivenessofIyengarYoga,inadditiontostandardmedicalcare,toimprovethesymptomsofchronicdepression.IyengarYogaparticipantsreportedsignificantimmediatechangesinmoodaftereachclass.Thestudyalsoshowed:

RESEARCH SUMMARY

• ReducedSymptomsofDepression• LessAnger• LowerLevelsofAnxiety• FewerNeuroticsymptoms• Reductionsinstressresponsivity

IYNAUS.ORG

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