Here in Dayton, Ohio it’s definitely the dead of winter. With recent low temperatures and mixes of snow and ice, many of our students are starting to feel the effects of the season. Whether you are feeling the winter blues or you experience seasonal affective disorder, winter can be a very difficult season for many people.
What is seasonal affective disorder? (SAD)
Commonly referred to as SAD, seasonal affective disorder is a form of depression that occurs when seasons change and our bodies attempt to adapt to the changes in sunlight and temperature. Many people experience SAD during the fall and winter months, feeling down or unlike themselves when the days become shorter and will report having low energy and lack of interest in previously enjoyed activities.
What causes SAD?
SAD occurs because of a chemical imbalance in which lower levels of serotonin and increased levels of melatonin are produced in the body. Serotonin is often referred to the happiness hormone whereas melatonin is a hormone that causes people to feel more tired and sluggish. These hormonal imbalances can be traced back to a lack of vitamin D, which is often absorbed through sunlight. With fewer hours of daylight, and more time spent inside, it only makes sense that hormone change occurs in the winter.
How can yoga help fight SAD?
We could write multiple blog posts about how yoga helps with mental health (in fact, we have! see more here and here). For the purpose of time, let’s focus on how poses that open the front of the body, known as heart openers or back bends, can help ward off feelings of depression and hopelessness.
Heart opening yoga poses expand the chest and shoulders back, opening the front of the body. In winter, we tend to cross our arms, round our back, and curl inward in an attempt to stay warm. Opening of the chest forward offers an opposing stretch from the typical winter posture of curving and coiling. This posture is also seen when we spend time on the computer, phone, and reading.
Improved circulation and increased energy are physical health benefits of heart opening yoga poses, however the advantages don’t stop there. These poses also theoretically help to release emotional blockages we hold in the energetic center of our chest, known as our heart chakra. When balanced, our heart chakra allows us to feel more joy, love and compassion.
Heart opening poses can also make yogis feel a sense of vulnerability, which has been called the birthplace of courage and creativity by researcher Brené Brown. Coming face to face with vulnerability can be very empowering and energizing. Activating and opening this part of us physically and emotionally can lead to improved mood and increased awareness.
4 heart opening poses for SAD
- Standing back bend (Anuvittasana): This pose is a great place to start opening the heart and chest, as you have full control over how deep you take it.
+ Stand in mountain pose with your feet rooted together on the ground
+ Inhale, extending your spine and reach your arms up towards the sky
+ When you feel comfortable and steady, maintain the length in your spine and begin to shift your hips forward and your upper body up and back
+ Hold this position for 2-3 breaths and then exhale and return to mountain pose - Bridge/wheel pose (Setu Bandhasana): Begin this pose lying on your back on your mat.
+ Bring your feet flat to the mat with your knees pointing to the sky
+ Relax your arms by your side and exhale all of the air from your lungs
+ As you inhale, press into your heels and lift your hips to the sky, rolling one vertebrae at a time from your tailbone to your shoulders
+ Hold here for 2-3 breaths or transition into wheel pose by placing your hands on either side of your head and press through your hands to arch your chest toward the sky
+ On your exhale, slowly lower back to the floor - Dancer pose (Natarajasana): Another standing pose, dancer adds in the challenge of balance.
+ Standing in mountain pose, lightly lift one foot into a kickstand
+ When you are ready, bend the lifted foot at the knee, bringing the heel towards your seat
+ Slowly take the arm of the same side and reach back for the lifted leg, keeping your hips forward and spine long
+ Stay here or slowly bend at the hips and reach your opposite arm out in front of you and you lean forward - Camel pose (Ustrasana): Watch this reel for some excellent tips on this pose.
+ Begin in a tall kneeling position, standing on your knees with your seat raised
+ Tuck your belly up and in and as you inhale, lengthen your spine and chest up to the sky
+ With your lower body steady, begin to press your hips forward and lean your upper body back, reaching either for your feet or blocks
+ Stay here for a breath and then slowly return to a tall kneeling position
Pro tips for heart opening and back bending poses
+ Think of creating length in your spine and maintain that length as you move into the pose
+ If you feel compression in your low back, come out of the pose
+ Take a few moments and breaths to allow your system to regulate after your back bends
+ End with a pose that neutralizes your spine, such as constructive rest pose, Supta Baddha Konasana, or Savasana
If you are experiencing any of the symptoms mentioned above or you are simply interested in learning more about heart opening and backbend poses, our Awaken and Power classes are both great chances to try them out!
