So many people are struggling right now, because of the Covid situation. I have just today had several conversations (all virtual) with students who are feeling low, lethargic or lost as in a fog. If you're in the northern hemisphere, add in the cold, wet, damp and darkness around and it makes it all the more miserable. The first lockdown, here in the UK, unbelievably almost an entire year ago, was at least novel; it was sunny, spring was happening, and we could get outside. We also had no idea of how long it would go on and the toll it would take in terms of lives lost, and the ongoing detrimental affects on jobs and mental, emotional as well as physical health. Yep, it's not been a good time for many people.
Anxiety is not surprisingly on the rise. The World Health Organisation, in 2020, said that one in 13 people worldwide are suffering from anxiety, and anxiety and depression often coexist.
Is there an end in sight? To the winter here, certainly. Snowdrops and shoots poking through the mud show that the next cycle of renewal is underway. Nature finds a way, the never ending cycle of death and rebirth goes on, and we can feel a turning. As for the epidemic, who can say, but vaccine programmes are underway. Being able to get out and meet people, friends, family will be amazing.
As for lifting our spirits, now? I can't just say, 'hey, do some yoga and everything will be fine'. Of course it won't, but moving the body is one of the recognised ways to alleviate anxiety and depression. (I'll come back to this!)
And here's a thing, like many of us, as a yoga teacher I find myself wondering if I should come across as endlessly upbeat to help foster that positivity that is so important in turning things around, Or, admit that it gets to us all, and you know, it's ok to say we feel down, acknowledging what's coming up for us, what we are feeling inside, is part of the healing process.
There are so many elements of yoga at play here. For one the Rasas - flavours, or tastes of life in the Tantric yoga tradition. There are 9 – joy, love, courage, peace, wonder, as well as anger, fear, disgust and sadness and together they weave a rich tapestry of life's experience. Rather than feeling overwhelmed by one particular emotion or flavour of life, we have to work out what we can take from it or at least accept it as part and parcel of who we are, in order to move on and appreciate the full beauty of our lives.
The dance of Shiva
Remember we are dancers in the continual cosmic acts of creation and destruction. Which reminds us of the dance of Shiva - creating, sustaining – the balancing act – dissolving, concealing and revealing grace. Each cycle will surely end and a new beginning arise, and yes there is a lot of fog in the mix too. We have to learn to make it all part of the dance. And if we don't like the tune we are dancing to?
Yoga tools
According to research there are tried and trusted ways that we can soothe our nervous system and help change the tune of the dance that we find ourselves in. Of course one of these includes music, or at least singing or chanting.
Ashley Turner, a yoga teacher and psychologist, points out that we can create our own cycles, often negative, interpreting feelings and events based on part experiences. We need to interrupt this pattern of negativity to change the cycle... and we can do this by toning the nerves that affect our nervous system (particularly the vagus nerve which is a conduit between the brain and the body's major organs) and so train the nerves to send good signals and positive vibes.
How?
1 Breathe - taking deep belly breaths, calms and tones the vagus nerve. You can simply place a hand on the belly and aa hand on the heart and concentrate on breathing between the two or just feeling the belly softly rise on the inhale and fall on the exhale.
2 Move the body - particularly through spinal flexion and extension and undulation - such as seated spinal movements, or rolling cats - arching and extending the spine on all 4s
3 Chant - singing or chanting are exceptional ways to tone the vagus nerve – researchers at Harvard University recommend doing both – moving the spine and singing or chanting – before focussing on the breath.
Of course I'd add doing yoga even for 20 minutes at least 3 times a week (if you can't manage a daily commitment!) because you always feel better after yoga. Add in back bends, such as prone cobras and salabasana, and bridges to help lift the spirits and counter the continual forward bending particularly of this past essentially tech-communication driven year! And if you are up for it, why not add in Natajarasana – the lord of the dance pose, an uplifting standing backbend, with or with a belt or use of the wall.
Personally I have a strong meditation and gratitude practice. Sometimes it can be hard to find something to be cheerful and thankful for, but there's always something even if it's I'm alive, whoppee.
Below: Backbends, start small, and warm up the back chain of muscles with cat, cobra, and salabasana
Add lunges and variations
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| Keep hips forward and tone inner thighs - |
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| Keep neck long; try not to twist as you enter and exit posture. |
