You feel heavy, dull, tired. Maybe it’s gray outside (or, if you live in the pacific northwest, maybe it’s been gray and dark for weeks). Perhaps a life event (sickness, heartbreak, lethargy, indecision) has you feeling the terrible weight of emotional gravity.
I get it.
Having struggled with bouts of depression since my early twenties, I understand how debilitating an affliction it can be. Whether it affects you seasonally or chronically, practicing self-care in depression can be difficult. And the hardest part can sometimes be taking any action to change. When I feel depressed, pretty much the last thing that I want to do is get on my mat. Let me curl up in my bed and sleep, thank you very much. Or cry.
First, you’re not alone.
Secondly, if you can make the journey to the mat for even five minutes, we can make a change. Set a timer. Step on your mat. Just do it. Because just five minutes will change something. And maybe five minutes today turns into six minutes tomorrow, which turns into ten minutes in a week. Small steps.
We usually think that our minds run our bodies, but the reverse can be true: changing our bodies can change our minds. Check out Amy Cuddy’s inspirational video (bottom) and you’ll see what I mean. By putting your body into a physical appearance of joy and expansion, your mind and your hormones start to get the idea that life isn’t all terrible. Over time, small little changes can start to add up.
Five minutes. Here we go.
Cat/ Cow
Simple movement. Depression is stagnant energy. Start to move the energy of your body through simple cat cow. Start moving in all direction, “Color outside the lines.” Move your spine in all directions. Move your shoulders, move your hips. Get the flow going. Make noise, even if you just hum. Add some voice to what you’re doing. Move the energy.
Sun Salutations
Do three. Big Breaths. Rather quickly. Focus on taking expansive breaths, even larger than usual. Big wide arm movements to move the stuck energy. Audible sighs. Noisy sighs.
Not sure how to do one? Check this out from my friends at Do Yoga With Me.
Warrior Two
Get big. Get wide. Push your feet apart. Reach your finger tips apart. Take your shoulders onto your back and stretch. Draw your shoulders onto your back, then reach through your arms. Ten breaths on each side.
High Lunge
The ultimate pose of joy and expansion. Open your arms, press into your feet and fill your body with breath. Get wider, longer, deeper from your toes to your finger tips. Take up your space. Ten breaths on each side.
Ustrasana – Camel
See my video on doing this safely. Lots of leg strength, lots of grounding. Core strong and engaged.
Lift your chest forward and open. Open heart. Five big breaths.
Repeat it three times, pausing each time to sit on your heels.
Now. How do you feel?
Small steps. Small steps. #smalldailyacts
Amy Cuddy’s video on how body language shapes who we are. A must see.
Also, check out this post, “Not everyone who does yoga is happy, and that’s okay.” From my heart to yours.