Hi, I'm Irene, Israel. Thank you very much for watching this video yoga for depression and anxiety. Before we begin the practice, I'd like to unpack the title for you, if I may. Firstly, this isn't really yoga for depression and anxiety, it's actually yoga against depression, anxiety, or more specifically, yoga for treating depression and anxiety. Secondly, the fact of the matter is, is that all yoga treats depression and anxiety. Although some great teachers have developed particular poses that treat depression, we're going to take it from a whole other angle today.

I understand the clinical definition of depression. But I think that it's more interesting to look at it from a philosophical point of view than from a medical point of view. I believe that it's our culture's particular brand of highly competitive consumer based capitalism that actually foment the loneliness. disconnectedness and alienation that many people feel today. The reason this occurs is because of all the resentments and expectations that we experience. Let's take a look at depression and anxiety and see how they relate to resentment and expectation.

Resentment is when your mind thinks that something should not have occurred in the past. expectation is when your mind thinks that something should occur in the future. Here are some very profound and also very humorous outages that I've learned about resentment and expectation. Resentment is like poking yourself in the eye and waiting for the other person to go blind and expectations or disappointments waiting to happen. The following concept may seem deceptively simple to you, but try to wrap your mind around it. Depression always relates to thoughts about the past.

Anxiety always relates to thoughts about the future but the past now longer exists and the future does not yet exist. So how can depression and anxiety exist? Do yourself a favor, let me help you follow your breath, your prana your essential lifeforce for the next 75 minutes, and we're going to watch the symptoms of your depression and anxiety melt away. Because your mind cannot concentrate on two things at the same time. The simplest way of escaping your thoughts about the past and the future is to concentrate on the breath. And if you're truly able to delve into your breath, you're going to realize that you are not your mind.

Your true self is not your mind. Although your mind would like you to believe otherwise. You are not the soundtrack in your head you're not the barrage of thoughts that go through your mind like passing clouds. Yoga was created to help you release your mind help you go beyond your thoughts to the others. Thought of the soundtrack is rolling through your head and help you experience the inner peace and calm and even the bliss. That is the real you the essential you.

So why don't you give it a try? The only thing you have to lose is your depression and your anxiety. Let us start standing up Tadasana Mountain Pose. Gently place your fingers onto your hip bones. that'll tell you where to put your heels. In your heels go directly beneath your hips.

I like to spend my heels just a little bit out 95% of the yoga practice in the United States is hot Thai yoga homies son, Tommy moves, there's going to be a positive or dual actions in all the poses. This post what we're going to do is we're going to follow the steps. That's gonna move the femurs back and now gently tuck the tailbone. So what that's going to do is ground your feet into the earth. Raise the toes and then gently placed the big toe down, and then the rest of the toes. So let's raise the shoulders to the ears.

Then gently lower them down the back. So I'd like you to imagine a cord coming down from the sky right to the top of the breastplate right here. it gently lifts up and it's gently going over your shoulder blades Move back. Right. So today, what we want is knees go directly over the ankles, hips over the knees, shoulders over the hips, ears over the shoulders. Hadassah Mountain Pose.

Now we're going to start to cultivate the breath. Raise your right hand to your mouth. inhale through the nose. And then as if we're fogging up a mirror, we'll exhale one more time in half. And then Lower the right hand down. We're going to close the lips.

And now we're going to make the same noise by constricting this off. So let's start to cultivate the three part breath. Now. Gently place your hands on your belly. Take a big belly breath. And then breathe the second part of your breath into the ribs.

And then the third part into the top of the lungs. Beautiful, keep it in, and now exhale out of the top of the lungs. And now exhale out of the ribs. Now exhale out of the belly. Beautiful released the hands Continue with that three part Wu Ji breath as we start to add on some movement sorry nama scar a exhale together. Gotta breathe and rise up.

Breathe out. halfway up with a flashback. You're going to exhale, gently step your right foot. Left foot comes to meet it, your top five toes tend to stick your heels are pushing up against the wall back. That'll straighten out your whole core section right here. If this is too difficult for You just lower your knees to the earth.

And now come down and then move into either Cobra or upward facing dog. Exhale back the downward facing dog. Ah, Aaron wall. Rest. So I like to have the thumbs down again haha motion in this pose moving data moving up The next exhalation in between your head, the left foot comes halfway up the flat back. Exhale, release, press all the arrow.

Exhale, release. I'll give you a little hint for all the poses. Whenever we're expanding the body, we're going to be inhaling. Whenever we can attack the body, we're going to be exhaling there, not a scar a more time. Ready. Tadasana again, the quadriceps rise up, elbow, round the feet into the earth.

Exhale together. You're gonna breathe in, rise up. You're gonna breathe out, look forward. You're gonna breathe in halfway up with a flat back. Exhale, release the head and neck. Gently step your left foot to the back of the mat.

Your right foot comes to meet it to topical push up, plank pose. Imagine as if your heels are pushed up against the wall in the back of the room. gonna gently lower down with the elbow straight back to Chaturanga done dossena, use your toes to push through on the inhale the upward facing dog, wish back downward facing dog. Five very deep, long fluid balance. The second yoga sutra that you're gonna still watch What we're doing concentrating on the breath, cultivating equanimity. That'll help you.

Let go of any words. At the end of the next exhalation, gently step your left foot to the top of the mat. rifle comes to meet it. You're gonna inhale halfway up to the flat back. Exhale, release. Inhale, rise up, round down.

Exhale, release. Let's check back in with Get ready for a exhale together. Breathe in. Breathe out. Breathe in, halfway up. Exhale, release the head and neck and gently walk or jump your feet to the back of the mat.

Lower down, elbows straight back. Over. Use the toes through. Inhale, upward dog. Exhale back down facing the bottom by a very long list of Rest. You can go 30 to 40 days without food.

Water. Go ahead and wrap. At the end of your next exhalation Walker, jump your feet to the top of the mat. Inhale halfway up with a flat back. Exhale, release. Inhale, rise up.

Exhale exhale together. Breathe out, look forward. Exhale push up playing some elbow straight back down in an upward facing dog. Exhale back Downward Facing Dog device, a 45 degree angle between the hair. Let's just check it have you back down front knee is that a 90 degree angle? Let's come on up first.

And the reason we're doing this is to make sure that our hip bones are pointed forward. Very nice. Keep that back down. And then we'll get ready and how up to order one. So, arms up, or one, three very deep, fluid breaths. And what we're doing through this whole first part of the practice, generating, rounding down, rising up.

We're creating austerity energy. Very nice. The next exhale Definitely lower your hands either side of the front foot. Definitely kick the leg back down to try to run in half upward dog. Exhale, downward dog. left field ground right between the hands.

I can again, make sure that you went back to come on to the first we can check in, make sure our headphones are pointing forward as he goes down, quadriceps engage front knee at a 90 degree angle. We're going to inhale up to warrior one. I like to spend the pinkies a little bit forward because that opens up the upper back in the chest. When you get that first part of the breath that means the third part gonna lower the hand up for dog. Oh 5% for again moving down to moving up The end of next exhalation, definitely walk or jump your feet to the top of the mat. halfway up.

Exhale, release. Inhale, rise up. Let's check back on the quadriceps engaged, tailbone. Just open. Exhale together. Breathe in.

Breathe out, float for free, then halfway up with a flat back. Exhale, at least the head and neck. Gently walk or jump from the back of the mat. Lower down to Chaturanga. Inhale, upward dog. Exhale, downward dog.

Right heel spin, the left foot moves in between the hands. hips forward. Exhale water to breathe very long deep breaths. The hips and the hardtop do over pose it action is that that left knee is going to want to move in to the use of the hip opener. Open up that left shoulder directly over the joke those that have to leaning too far forward, thinking about the future, leaning too far back thinking about wanting to be here now. Think Concentrate on your breath.

Very beautiful. Next exhalation the other side of the front leg back. Upward Dog. Exhale back the downward dog. left heel spins the right foot moves in between the hands, check in heel to heel. Then come on up, warrior one.

Exhale or to read deeply, to take very long, deep breath and the hips, the level and again the heart opposing or dual actions in this pose, that the front knee that right knee is going to want to move. Use this as a hip opener as you round down to that heel. Very nice. The other side, but very long. Knowing the battle the breath, drop your knee, like bobblehead on your back At the end of the next exhalation, gently Walker jumped up to the top of the mat. Inhale halfway up with a flat back.

Exhale, release. Inhale Exhale, release. Exhale together. Breathe in. Breathe out float for gonna breathe. Then halfway up with a flat back.

Exhale least the head and neck. Walker jumped your feet to the back of the mat. gently lower down to Chaturanga. Inhale, upward dog. exhale downward. moves in between the hands that came from me the 90 degree angle or your one.

Exhale or to the left elbow on the left knee, right hand goes up towards the sky. The front of the room, gently move the bicep over the ear, but the fact that can breathe deeply. So here you can see that line coming from the backfill all the way up the leg through the ribs. Right out through. Here you can imagine that white light, essential light force moving from the base of the spine, up through the spine, out through the power of the head. Inhale back to warrior to flip the front palm, back hand goes down the leg, how to keep that front knee at a 90 degree angle, Exalted warrior.

Reverse here and again, the second part of the breath, that whole rhythm section, read deeply into that At the end of the next exhale we're down to Chaturanga. Inhale upward dog. Exhale, downward dog. left tail spins the right foot moves in between the hands, checking the heel, come on up or one. Exhale or two. right elbow on to right knee, left arm up towards the sky, but palms facing the front of the room over here, hand and breathe deeply.

In order to what's the problem pop that can down the leg. Keep that front knee at a 90 degree angle. Look ahead and breathe Chaturanga upward dog exhale Rise up exhale exhale together Breathe in, rise up. You're gonna breathe out low. You're gonna breathe in halfway up the flap back. Exhale, release the head and neck.

Gently Walker, jump your feet back of the mat. Lower down to Chaturanga. Inhale, upward dog. exhale downward dog. right heel spins, the left foot moves in between the hands. Come on out for one.

Exhale or two. Left hand on the earth next left foot. yogi's choice here on the right hand, you can either raise it to the sky, looking around the back and grab the inside of the thigh or like chapter bonds available. Use your left hand Grab it right off the top of the chest Oh, boy. And again, what like find out the kind of the head. All we got with our hand in upward dog, x, downward dog, left, right foot between the heels the heel goes forward for one Exhale or two, right hand on your right, but, yogi's choice, the left hand cannot go straight up, or it can wrap around and grab the inner thigh.

Or if the binds available, reach under with your right hand, grab your left wrist. Now released the other side of the front foot. Definitely kick the leg back. Lower now to Chaturanga. Inhale, upward dog. Exhale, downward dog.

Five breaths. Da da da da da da. Joker Joker. Joker Joker. Next exhalation. Definitely Walker, jump your feet.

Inhale, halfway up. Exhale, inhale, rise up. You're gonna breathe. You're gonna breathe out. You're gonna breathe in halfway up. Exhale, release the head a neck.

Gently Walker, jump your feet, the back of the mat. The heels are up against the wall for temporary lower rungs. In upward dog, exhale downward dog together and generally raise that right deal. So pointing straight back from the bathroom. Take a few rescue the hips in parallel with the earth, open them up and make them perpendicular. They said feel towards that right hand and feeling kind of childlike and playful today with the dog in your lower right like down, raise the hips towards the sky, and take some long, deep fluid rest into the top of your chest.

Let's lower the right hand and your right leg up in the air. That's all in here. shoulders over your hands. And then gently place your right foot in between your hands. Gonna all inhale or exhale or to straighten the hips. Shoulders are directly over.

Very nice. Here. Imagine that cord coming down from the sky right to the top of the breastplate. On the level, shoulder blades together breathing deeply here. Inhale, sippin a little more gently pulling on that right wrist. Going further, but the hand forward where it may look at that level foam and breathe deeply.

We're going to move into our left hand on the left hip and the front knee. Move the right hand six to eight inches up. You're like just starting to bounce up. energize that left to your left arm towards the sky and breathe deeply. First, the day left handed down to the earth the error rate, right right. gonna spin that right on to the earth.

Definitely moved on. Left legs, the back of the mat. Right leg comes to meet it. You're gonna lower down to Chaturanga. Inhale, upward dog. Exhale, downward dog.

We're gonna move the feet together. And now move the left foot towards the back of the room. Now extend them open by raising the heel perpendicular to grass here. Now after feeling playful and childlike, you can put the dog As the hips towards the sky. Let's lower the right hand back to your left leg goes towards die. And now inhale.

Exhale the knee into the chest. gently move the shoulders over the hands. Move the foot between the hands, spin the back foot down. Inhale, come on up or one. Exhale or two. On this side, make sure the hips, shoulders over the hips.

And again, tennis courts coming down from the sky. Just pulls up, allowing your soul to voice the release of inhale through breath. sipping a little more, more and pretends someone's gently turning on that left wrist. Come on out as far as you can go. Put the hand forward where it may run out and up towards the sky. We're gonna move from tricking Asana into arch and Ross.

Gently placed your right hand on your hip. Bend your front knee. Your left hand six to eight inches. Start to spring up. Beautiful. When you're ready to move that right horn up towards the sky, open up the hip energize to that backfill.

And if you're feeling so tired, you can look up at the right hand. You're gonna move now into a Brita, artist and Ross no question spinning that right arm down. The hips are gonna be parallel with the earth, energize that back leg. The left time of course is very nice. If you can look up at that, left hand beautiful receipt. Thank you.

Sorry. Spin that left hand to the earth. Gently step the right foot to the back of the mat. Left foot comes to meet it down to Chaturanga. Upward Dog. Exhale, downward dog theater So the first part of the yoga practice to generate translates in English.

What we're doing is we're creating the toxin, get juices flowing, move to the energy of the second part of the practice, movement and twist. What we'll be doing is we'll be rinsing out our internal organs, our pancreas, liver, spleen, small intestines, all the things that clean our body will be cleaning out by moving fresh, clean air into so Straighten your legs, keeping the right foot exactly where it is. Keep that right heel up. Present toes are running up to the knee, make sure our hip bones are forward and our shoulders are over the hips. The key to this post is imagining that the back foot is pressing up against a wall and your quadricep is engaged. We're going to inhale the arm so we're going to exhale the hands together.

Gently lower them down onto the mudra and then spin that right elbow out over the left knee. Breathe deeply. Imagine that white light prana moving from the base of the spine, up through the spine after cleaning all of the internal organs in the most ancient of poses in Sanskrit This is called the jump switch. Managing up against the wall, quadriceps, engage, come on up to the knee. Make sure that the bones are pointing forward, shoulders are over the hips and our arms up. Exhale the hands together, lower them to the chest.

Gently spin that left elbow over the right. At the end of the next exhale, let's lower and lower down. Upward Dog. Downward Dog. Right, the left foot moves in between the hands. Come on up with two straight legs, torso straight.

This person like a three quarter stance please. What we're going to do here, take your left hand placed on your left hip and use it To pull back that hip so your hips remain level and straight. We're gonna inhale right arm up to the sky. And we're gonna slip in a little more air. And then gently just float that chest forward. As we get ready for the right hand side, on the left hand rapier and twisting Triangle Pose.

We're going to inhale, cartwheel the arms up, spin the feet towards the back of the room and release the arm. Take your right hand placed on your right hip. Inhale your left arm to this guy re then sippin a little more. And then gently float the chest forward. Left hand for either on the inside of the purse onto the right hand completed. Let's release the right hand down here are the arms up, spin the feet towards the front of the room.

Let's move into big shots free to jump in, place that right foot down on the earth tendons into the brick for foreign, very nice. And then energized down to the leg is quadricep to move the left leg either on the calf or double to raise it up the inner thigh. We're going to gently raise our shoulders to our ears and then lower them down on the exhale. Then the arms out energized through our fingers. This is a good time to find a drishti a focal point A gazing point. Place where the wall meets the ceiling.

Usually a good place. I like to spend the pinkies a little bit towards the sky that'll open up the top of the chest in the back. Start to breathe deeply here. In our arms up, look up. Now you can raise the muscles on either sides of your lips. Smile is the only pose you're allowed to smile and read.

Second side, the ground that left foot down to their right leg, not upon the cow or on the thigh, twist with the name. What you're doing here is you're actually engaging that quadriceps and pushing the standing leg into the back leg. We're gonna inhale the shoulders up. Lower them gently down the back. Beautiful. Then those knees a little bit up, find your focal point gazing point.

And then slowly inhale the arms up. Smile. All right, for a second, the dancer. So what we're going to do here, we're going to ground that left foot down to the earth, and then we'll raise our right but I like to grab it on the inside. About outside, whichever one feels more comfortable to what we're going to do now in our left arm up towards the sky. As always just look the chest forward as we kick the right leg gently into the right hand.

Until that, get ready for the second. Round, right here. leg. We're going to inhale the right arm up to Sky a little more. Then we're gonna take that left foot at least as opposed to a balancing goes on our hands. First we'll come down to your elbows, your knees.

It's easy for us here. Get ready for a pose. We're gonna gently place the hands on the earth like to have it done. pointing at each other and the middle fingers pointing forward. We're going to gently move the feet forward as we move the knees into the tricep and then gently just start to walk the feet forward. And if you can, pick up your right foot off the mat and your left foot, engage me deeply here.

And then finally and then move into not going into this pose, but coming out of it right back into philosophy. Definitely just fall back on the phones and get ready for dawn. Shoulders over the hips. We're gonna encase the quadriceps here and I can tell if you're doing that enough because your heels are gonna lift about centimeter off the air. The forward Don Bosco we're gonna move into, we're gonna release the arm. Then we're gonna jump in, tell them straight up and then as always We'll go to our last twist of the day, foot on the outside of your left knee.

And then if your sit bones are both touching your leg around on the back, you're gonna gently inhale that left arm up in the sky. And then lower the left or right. Again, read air deep into the top of the chest. So you're moving out white flight, central energy, the basic spine, up the spine, up to the power of the head, cleaning out all the internal organs read deeply Let's release back to center. We're going to do the disco twist here. Just gently spin your legs around.

Go to the second side. sit bones out. We're gonna inhale that right off the sky. Gently place the right elbow and the outside. Again, breathe in deeply, the upper part of the chest. Imagine that white light are from the base of the spine, up to the spine.

After the power of the head of the internal organs back to center. Up in this post, we're gonna go directly to pigeon. all you're gonna do is you're right by where it is and spin that buck like back in our chests up and then slowly on the exhale, Dr. Walker fingers forward You can either rest elbows on the floor. I'm here and repeat. Got two fingers, two toes. And now back to a downward dog.

Take that right foot out of that. Lower the right leg, raise the left one, check that and gently put your right foot under the pigeon on the second side. Let's Breathe in. Exhale and restore and very least the elbows and a forehead here. back towards our knee. tuck the toes.

Definitely kick the leg back. Check out that left leg. Come into it, we've down the dog. Alright, let's drop our knees to the earth and gently make our way onto our backs. So the knees are up towards the sky. We're gonna take our fingertips and gently scrape the back of our heels.

That'll give us the proper distance. And what we're going to do now is go into either one of three poses, you'll need choice either bridge supported bridge, or full wheel. So the main thing is to round down to the feet, push down, raise your hips gently up. For rich pose. You can clap your hands underneath your buttocks. Bring your shoulder blades together.

Take long deep breaths into the top of the chest. During supporter bridge in just grab your elbows into the earth with your hands underneath your hips, and again, deep, long breaths into the top of your chest. And if you're going to hold we'll pose and you can move your hands to either sides of your ears. Come up on your head, and then inhale, straight. Again, long deep breaths to the top of the chest. Wherever you are, come on back down onto your back.

Bring your knees in towards your chest, not to roll around, massage out the kidneys pretty deeply here. And we're gonna go into a brief inversion. It's not recommended for ladies on their cycle to invert the flow of blood. So if that's the case, just go into a spiral twist. Gently raise your heels toward Scott. Place your hand down on the mat, and look over cloud pose.

Want to wiggle your thumb the blades together. And then place your hand on the small of the back. And then gently raise your heels up towards the sky. For 10 very long, very good breaths. Feedback out of our heads the Falcons if and when he touched general know your hands to your vertebrae by vertebrae. just slowly release your spine back onto the mat.

Bags. Let's bring the knees into the chest. rolled around one last time for at least the back. And then we'll straighten the left leg out. Move that right knee towards your left shoulder, the right hand moves out. Just go into a gentle spinal twist right here.

Deeply. both knees back into the chest. roll around a little bit and then extend Right leg. Now we're going to move that left knee towards the right shoulder. your left thumb. Let's inhale both knees back in.

Rock out a little bit and get ready for final resting pose. Shavasana. Arms out by your sides Hands up. Eat about six to eight inches apart, shoulder blades together, regain your normal breathing. Close the eyes, relax the face and assimilate all the benefits. Last If you were able to find one clear breath, just one breath that wasn't a company by any thoughts, then you should consider this practice to be extremely successful.

Because then you know that you can always come back to that one clear breath and stop the noise. Stop the mental chatter about what should have or what should not have happened in the past. Stop the voice in the head fearing possible imaginary futures. Pause the soundtrack. reboot the hard drive, cultivate equanimity and find that place on the other side of your thoughts which is a place of peace, calm, serenity, and love your true self Start to wiggle toes wiggle the fingers Move your arms over your head and stretch out in both directions. Curl your knees and elbows into your chest.

Off to your right. Give yourself a big hug. Face your left hand on the earth in front of your chest. And then gently make your way to a comfortable seated position. So we've just gone through a moving meditation last 75 minutes. Let's gently make our way into seated meditation.

Adage of the converse is that praying is when you talk to God, your higher power with the universe. Meditation is when you listen to God, your higher power the universe. So let's just spend the next six seconds We're gonna raise our thumbs to our forehead and asked for clarity of consciousness for the rest of the day. lowered into our lips and asked for clarity of communication for the rest of the day and northern back down to our hearts and asked for clarity for the rest of the day. Whatever is divine in this was divine in you