Técnicas do Yoga para

Sintomas de Depressão

Jayadvaita Das

www.yogaculture.com.br

1 - Considerações

2 - Visão do Yoga

3 -Técnicas

O que é depressão?

DEPRESSIO "apertar firmemente"

DEPRIMERE "para baixo"

DE- "para fora" + PREMERE "apertar"

oportunidade

para se

conhecer?

“Noite Escura da Alma”

São João da Cruz

“No tempo das securas desta noite sensitiva,

Deus opera a mudança já referida: eleva a

alma, da vida do sentido à do espírito, isto é,

da meditação à contemplação, quando já não

é mais possível agir com as potências ou

discorrer sobre as coisas divinas.”

S. João da Cruz

X.1

melancolia

transtorno de humor

transtorno

maníaco depressivo ou bipolar

A depressão afeta o cérebro

Constatações de pesquisas recentes

Segundo a obra “A doença como linguagem da alma”, cada doença representa um padrão adotado pela pessoa acometida. Mal de Parkinson, derrame, esclerose múltipla, são exemplos de doenças que atingem pessoas que demonstram extrema dureza contra si mesmas e contra o mundo. Pigarro constante pode significar uma pessoa que sempre tem algo a dizer, porém nunca consegue, pois trava. Uma pessoa que vai além de suas forças ou que teve que amadurecer antes do tempo pode vir a desenvolver hipertireoidismo.

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Harvard Medical School,

140 | FEBRUARY 2003 | VOLUME 4 www.nature.com/reviews/neuro

R E V I EW S

involved in representing cognitive action14. Given thegradual nature of evolution, we believe that a dramaticshift from representation to a computational functionwould be unlikely. Rather, it seems likely to us that thePFC stores memory representations — over the courseof evolution, these became capable of representingmore complex behaviours or behaviours that occurredover a longer period of time. It might be possible that aprocessing perspective can be accounted for within theevolution of the PFC; however, such a perspective hasnot, to our knowledge, been articulated and is, in ouropinion, inconsistent with the prevalent views of theevolutionary development of the PFC.

Our selective overview and interpretation of theneurophysiology and evolutionary data is consistentwith the points of view taken by theorists from bothsides of the debate. In summary, the connectivity of thePFC regions, physiological properties of its neurons,and evolutionary principles are strongly suggestive ofits role in the integration of sensory and memory infor-mation and in the representation and control of actionsand behaviour. Any theory of PFC function should beconsistent with these roles.

Representation versus processingIt has been suggested that “it is difficult to interpret pre-frontal deficits without reference to some form of mem-ory”and “the evolution of a capacity to guide behaviourby representation of stimuli rather than by the stimulithemselves introduces the possibility that concepts andplans can govern behaviour”15. But, traditionally,PFCfunction in humans has been studied using a processingapproach. The processing approach takes the view thatcognition in the PFC can be described in terms of per-formance without specifying the representation thatunderlies these ‘processes’. This approach is a fundamen-tal shift away from how cognitive neuroscientists havepreviously tried to understand information storage in memory and indicates that the PFC, in contrast toposterior cortex,might have minor neural commitmentto long-term storage of knowledge.

The representational approach,by contrast, seeks toestablish the form in which information is stored in thePFC. This approach is much closer to how we seek tounderstand the functions of posterior cortex14 — simi-lar ideas of representation have dominated the scientificunderstanding of face, word and object recognition andare accepted descriptions of how features of infor-mation are stored and interrelated. In this sense, PFCrepresentations would store elements of knowledge.When activated, these representations correspond to aunique brain state that is signified by the strength andpattern of neural activity. The representation is a ‘per-manent’ unit of memory that can be modified byrepeated exposure to similar knowledge elements; it is amember of a local psychological and neural networkthat is composed of many similar representations.Accordingly, ‘processes’ in cognition are a set of repre-sentations that, when activated, remain activated over a period of time — a possibility that is supported by data showing sustained firing by PFC neurons.

reciprocal connections with brain regions that areassociated with motor control (basal ganglia,premotorcortex, supplementary motor area), performancemonitoring (cingulate cortex) and higher-order sen-sory processing (association areas,parietal cortex). Theventromedial PFC is well suited to support functionsinvolving the integration of information about emo-tion, memory and environmental stimuli, and thedorsolateral PFC to support the regulation of behaviourand control of responses to environmental stimuli.

Neurons in the PFC are particularly able to fire overextended periods of time4 and across events5,6. This indi-cates that the PFC can maintain stimulus representationsacross time7, enabling a subject to engage in behaviour toachieve long-term goals. In addition,pyramidal cells inthe macaque PFC are more spinous — and so can han-dle more excitatory inputs — than other cortical pyra-midal cells8. This is one structural explanation for thePFC’s ability to integrate inputs from many sources andto implement more abstract behaviours. The monkey’sPFC contains cells that respond to both internally gener-ated and observed behaviours — these have been termedmirror neurons9. Similar regions have been shown to beactivated in humans when observing and performingactions10,11. These data support a role for the PFC in therepresentation of action. Furthermore,Williams and col-leagues have suggested that abnormal development ofthe PFC might lead to impaired social behaviour12,which can also be caused by PFC damage later in life.

It is thought that the dorsolateral PFC evolved frommotor regions and developed much later than theventromedial PFC13,14.Motor regions store motor pro-grams; it seems reasonable, therefore, that the functionsof the ‘newer’PFC regions would be related to those ofolder PFC regions (that is, they are representational).This also supports the idea that the dorsolateral PFC is

Motor structures Dorsolateral

prefrontal cortexPosterior parietal heteromodal area

Ventromedialprefrontal

cortex

Amygdala complex Inferior temporal visual association

areas

Hippocampal formation

Parietal/occipital visual association

areasCingulate

Figure 1 | A summary of the connectivity between prefrontal cortex and other brain

regions. The ventromedial and dorsolateral prefrontal cortices exhibit reciprocal connectivity with

different posterior brain regions, with ventromedial prefrontal regions being associated with

emotional processing areas (for example, amygdala) and dorsolateral prefrontal regions with

non-emotional sensory and motor areas (for example, basal ganglia and parietal cortex).

Modified, with permission, from REF. 107 ! 1999 Guilford Press.

142 | FEBRUARY 2003 | VOLUME 4 www.nature.com/reviews/neuro

R E V I EW S

episodic memory retrieval (dorsolateral PFC)40–42 andproblem solving (anterior PFC)43–45. These data are con-sistent with the broad claims of the model. However,without detailed a priori hypotheses regarding the natureof how these processes are represented in the PFC,experimental data will be unable to verify the model.

Connectionist modelBurnod and colleagues proposed a connectionist modelof cerebral cortex function in which the PFC is crucialfor the acquisition and expression of complex behav-iour46,47. The model considers four levels of the corticalsystem — cell, module, tissue and global — that inte-grate learning experiences to produce a coherent func-tional system46. The levels have different functions: thecellular level processes information and modifies neu-ronal behaviour; the modular level enables computationand learning within a cortical column; the tissue levelactivates different inputs in parallel and integrates succes-sive learning experiences; and the global level integratesfunctions from different cortical regions to producebehaviour. Different levels of the cortical system wouldbe accessible to different extents by available method-ologies; for example, the global and tissue levels mightbe well suited to investigation by neuroimaging andneuropsychological approaches, whereas the cellularand modular levels might be better suited to investigationusing electrophysiology.

In this connectionist model, the PFC integratessensory inputs and motor information; it stores infor-mation about past events; it modulates behaviour on thebasis of past experience, current motivation and avail-able reinforcement; and it is important for structuredlearning and temporal processing. This viewpoint is rep-resentational and is consistent with the structure, con-nectivity, neurophysiology and evolution of the PFC.However, although the model specifies a hierarchy inPFC organization, it does not elaborate on the nature ofthis hierarchy. This view proposes that units in the PFCcorrespond to specific sensory or motor events of a spe-cific behaviour and are selective for event sequence47.Neuropsychological, electrophysiological and functionalmagnetic resonance imaging (fMRI) data showing thePFC’s involvement in action and event knowledge areconsistent with this perspective9,11,32–34,48–52.

The model provides an overview of cortical functionand a useful framework in which to consider the contri-butions of different functional levels of the cortex.However, the model is very broad and does not lenditself well to specific hypothesis testing.

Structured event complex frameworkOur structured event complex (SEC) framework pro-poses that the PFC stores unique forms of knowledge53.An SEC is a goal-oriented set of events that is structuredin sequence and represents thematic knowledge,morals,abstractions, concepts, social rules, event features, eventboundaries and grammars. The stored characteristics of these representations form the bases for the strength ofrepresentation in memory and the relationships betweenSEC representations. Aspects of SECs are represented

a Episodic memory retrieval

Verbal

Nonverbal

Retrieval success

Retrieval effort

Retrieval mode

Context (> item)

Spoken word Rn – spoken response

Spoken word Rn – no spoken response

Written word Rn – spoken response

Written word Rn – no spoken response

c Language

S/R compatibilty

Orientation

Sustained

Selective

Division

d Attention

b Semantic memory retrieval

Categorization Generation

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Figure 2 | Prefrontal cortex regions implicated in different functions by neuroimaging

studies. a | Episodic retrieval. b | Semantic tasks. c | Language. d | Attention. These functions

are associated with different patterns of prefrontal cortex activation — within each function, the

different tasks that have been imaged are shown in boxes. Comparing the different functions

(episodic retrieval, semantics, language and attention), it is clear that they are associated with

different patterns of activation. These data are inconsistent with the adaptive coding model’s

proposal that the same regions of the prefrontal cortex perform different functions. > item, context

memory (where, when, how) effect>context memory (what) effects; Rn, recognition; S/R,

stimulus/response. Modified, with permission, from REF. 22 ! 2000 MIT Press.

142 | FEBRUARY 2003 | VOLUME 4 www.nature.com/reviews/neuro

R E V I EW S

episodic memory retrieval (dorsolateral PFC)40–42 andproblem solving (anterior PFC)43–45. These data are con-sistent with the broad claims of the model. However,without detailed a priori hypotheses regarding the natureof how these processes are represented in the PFC,experimental data will be unable to verify the model.

Connectionist modelBurnod and colleagues proposed a connectionist modelof cerebral cortex function in which the PFC is crucialfor the acquisition and expression of complex behav-iour46,47. The model considers four levels of the corticalsystem — cell, module, tissue and global — that inte-grate learning experiences to produce a coherent func-tional system46. The levels have different functions: thecellular level processes information and modifies neu-ronal behaviour; the modular level enables computationand learning within a cortical column; the tissue levelactivates different inputs in parallel and integrates succes-sive learning experiences; and the global level integratesfunctions from different cortical regions to producebehaviour. Different levels of the cortical system wouldbe accessible to different extents by available method-ologies; for example, the global and tissue levels mightbe well suited to investigation by neuroimaging andneuropsychological approaches, whereas the cellularand modular levels might be better suited to investigationusing electrophysiology.

In this connectionist model, the PFC integratessensory inputs and motor information; it stores infor-mation about past events; it modulates behaviour on thebasis of past experience, current motivation and avail-able reinforcement; and it is important for structuredlearning and temporal processing. This viewpoint is rep-resentational and is consistent with the structure, con-nectivity, neurophysiology and evolution of the PFC.However, although the model specifies a hierarchy inPFC organization, it does not elaborate on the nature ofthis hierarchy. This view proposes that units in the PFCcorrespond to specific sensory or motor events of a spe-cific behaviour and are selective for event sequence47.Neuropsychological, electrophysiological and functionalmagnetic resonance imaging (fMRI) data showing thePFC’s involvement in action and event knowledge areconsistent with this perspective9,11,32–34,48–52.

The model provides an overview of cortical functionand a useful framework in which to consider the contri-butions of different functional levels of the cortex.However, the model is very broad and does not lenditself well to specific hypothesis testing.

Structured event complex frameworkOur structured event complex (SEC) framework pro-poses that the PFC stores unique forms of knowledge53.An SEC is a goal-oriented set of events that is structuredin sequence and represents thematic knowledge,morals,abstractions, concepts, social rules, event features, eventboundaries and grammars. The stored characteristics of these representations form the bases for the strength ofrepresentation in memory and the relationships betweenSEC representations. Aspects of SECs are represented

a Episodic memory retrieval

Verbal

Nonverbal

Retrieval success

Retrieval effort

Retrieval mode

Context (> item)

Spoken word Rn – spoken response

Spoken word Rn – no spoken response

Written word Rn – spoken response

Written word Rn – no spoken response

c Language

S/R compatibilty

Orientation

Sustained

Selective

Division

d Attention

b Semantic memory retrieval

Categorization Generation

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Lefthemisphere

Righthemisphere

Figure 2 | Prefrontal cortex regions implicated in different functions by neuroimaging

studies. a | Episodic retrieval. b | Semantic tasks. c | Language. d | Attention. These functions

are associated with different patterns of prefrontal cortex activation — within each function, the

different tasks that have been imaged are shown in boxes. Comparing the different functions

(episodic retrieval, semantics, language and attention), it is clear that they are associated with

different patterns of activation. These data are inconsistent with the adaptive coding model’s

proposal that the same regions of the prefrontal cortex perform different functions. > item, context

memory (where, when, how) effect>context memory (what) effects; Rn, recognition; S/R,

stimulus/response. Modified, with permission, from REF. 22 ! 2000 MIT Press.

Balasubramaniam et al. Systematic review of yoga’s benefits

Table 1 |Table showing the key elements of the different forms of yoga (Cook, n.d.).

Type of yoga Key features

Ashtanga yoga Fast-paced series of sequential posture, based on six series of asanasHatha yoga Basic form of yoga which incorporates postures, regulated breathing, and meditationIyengar yoga Focuses on the precise alignment of posturesPower yoga Westernization of Ashtanga yoga. Popular in the USJivamukti yoga Physically challenging postures, highly meditativeKali Ray TriYoga Consists of flowing, dance-like movements, often accompanied by musicWhite Lotus Yoga Consists of flowing movements with varying difficulty levelsIntegrated yoga therapy Designed for medical problems. May include meditation and guided imageryViniyoga Gentle practice which particularly emphasizes on the synchronization of poses with breathingSvaroopa Emphasizes on the “opening of the spine beginning at the tailbone progressing through each spinal area”Bikram Yoga (Hot Yoga) Consists of a series of 26 postures performed in a space with temperature above 100˚FPhoenix rising yoga therapy Combines traditional yoga with client centered and mind-body psychology, that incorporates non-directive dialogSivananda yoga Consists of 12 basic yoga postures along with chanting and meditationIntegral yoga Consists of basic hatha yoga posturesAnanda yoga Consists of basic hatha yoga postures with use of “silent affirmations while holding up a pose”Kundalini yoga Focuses on awakening the energy at the base of the spine and channeling it upwardsISHTA yoga Combination of Ashtanga and Iyengar yogaKripalu yoga Consists of three stages namely willful practice, willful surrender, and meditation in motionAnusara yoga Consists of basic hatha yoga postures but emphasizes on attitude, alignment, and actionTibetan yoga Composed of fine, flowing movements, and controlled breathing

FIGURE 1 | Schematic illustration of potential effects of yoga on biomarkers and end organs based on various sources.The strength of evidence rangesfrom strong to preliminary for specific effects as described further in the text. Copyright Doraiswamy and Balasubramaniam, reproduced with permission in thisarticle.

www.frontiersin.org January 2013 | Volume 3 | Article 117 | 3

1

Introdução

Nos tempos que hoje decorrem, verificou-se um aumento na afluência a práticas

que além de melhorarem o aspecto físico também proporcionem um sentimento de bem-

estar. E hoje em dia é comum depararmo-nos com a ideia de que o Yoga é uma prática

que proporciona às pessoas essa sensação de bem-estar. Assim, neste estudo achamos

pertinente investigar se a prática de Yoga tem alguma influência no bem-estar

psicológico dos praticantes.

A palavra Yoga deriva de uma raiz Samskrta (sânscrito - idioma do grupo indo-

europeu), Yuj, que significa juntar, ligar, podendo ser interpretada como a unificação

dos diversos elementos do psiquismo humano (Michaël, 1975).

Morris (1998), afirma que o estudo do Yoga tem conduzido a um novo

paradigma para o entendimento das interacções corpo-mente, pelo que se considera

importante a análise das associações entre da prática do Yoga e bem-estar, sendo com

esta preocupação que se encetou o presente estudo.

Revisão de Literatura

A análise da influência da prática do Yoga no bem-estar psicológico tem um

historial relativamente recente, com a maior parte dos estudos a ser realizados já nesta

década. Por exemplo, Ray e colegas (2001) realizaram um estudo clínico para observar

o efeito da prática de Yoga durante o período de treino de jovens estagiários. Neste

estudo foram analisados parâmetros fisiológicos e psicológicos, tendo sido aplicados

antes e durante o período de treino. O grupo de Yoga revelou uma actividade simpática

relativamente mais baixa e uma melhoria no desempenho ao nível do exercício

submáximo e no limiar anaeróbio comparado com o grupo de controlo. Após a prática

de Yoga, houve também melhorias em vários parâmetros psicológicos como a redução

da ansiedade, depressão e um aperfeiçoamento da função mental. Woolery e colegas

(2004), realizaram um estudo clínico para avaliar os efeitos a curto-prazo do curso de

Yoga no estado de depressão ligeira de jovens adultos, tendo sido utilizados o Beck

Depression Inventory, State-Trait Anxiety Inventory, e o Profile of Mood States. Os

resultados demonstraram que os indivíduos que participaram no curso de Yoga

apresentaram uma diminuição nos sintomas de depressão e traço de ansiedade. Malathi

2

e Damodaran (1999) fizeram um estudo clínico a 50 estudantes de medicina para

determinar se havia benefícios de qualquer tipo de prática de Yoga no estado de

ansiedade, que foi avaliado pela escala State-Trait Anxiety Inventory de Spielberger,

tendo se revelado uma redução significativa após a prática de Yoga. Estes resultados

provam que os benefícios do Yoga não só causam a diminuição do nível de ansiedade

basal mas também atenuam o aumento da ansiedade num momento de stress. Outros

benefícios referidos pelo grupo de prática de Yoga foram ao nível do sentimento de

relaxamento, melhoria da concentração, da auto-confiança, da eficácia, das relações

interpessoais, da atenção, do optimismo e diminuição da irritabilidade.

Bem-Estar Psicológico

Segundo Diener, (1994) e Mroczek e Kolarz, (1998, in Berger & Motl, 2001), o

bem-estar inclui muitas facetas, tais como a ausência de efeito negativo, a presença de

efeito positivo e altos níveis de satisfação na vida. A investigação sobre a relação entre

o exercício e o bem-estar assinala a existência de diferenças nos valores de bem-estar

entre sujeitos mais e menos activos, sendo esses valores superiores no grupo com uma

actividade de intensidade mais elevada (e.g., Biddle, 1995 in Mota, 1996).

Harinath e colegas (2004), fizeram um estudo para avaliar o efeito da prática de

Yoga e da meditação na performance cardiorespiratória, no perfil psicológico e na

secreção de melatonina. A prática de Yoga resultou numa melhoria na performance

cardiorespiratória, no perfil psicológico e num aumento de melatonina, após 3 meses de

prática. Os níveis máximos de melatonina no grupo de Yoga mostraram uma correlação

significativa (r = 0.71, p < 0.05), com o teste do bem-estar, sugerindo que as práticas de

Yoga podem ser utilizadas como estímulo psicofisiológico para aumentar a secreção

endógena de melatonina, que por sua vez é responsável pela melhoria da sensação de

bem-estar. Num estudo clínico efectuado por Malathi e colegas (2000), 48 indivíduos

foram avaliados pelo Subjective Well Being Inventory (SUBI), antes e depois da prática

de Yoga para avaliar o efeito da mesma nos sentimentos subjectivos do bem-estar e

qualidade de vida. Ao fim de 4 meses, os participantes mostraram melhorias

significativas em 9 dos 11 factores do SUBI, mostrando assim efeitos benéficos na

prática regular de Yoga no bem-estar subjectivo. Em outro estudo clínico realizado por

Malathi e Damodaran (1999), o grupo de Yoga também apresentou uma melhoria ao

nível do bem-estar.

12

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Ray U.; Mukhopadhyaya S.; Purkayastha S.; Asnani V.; Tomer O.; Prashad R.; Thakur L. &

Selvamurthy W. (2001). Effect of yogic exercises on physical and mental health of young fellowship

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All in-text references underlined in blue are linked to publications on ResearchGate, letting you access and read them immediately.

2

Visão do Yoga

tempo

espaço

passado

espaço

futuro

Ficamos plenos de passado

RESPIRAÇÃO

CORPO MENTE

ESPAÇO TEMPO

atma

YOGA

“Desempenhe teu dever com equilíbrio, ó Arjuna,

abandonando todo o apego a sucesso ou fracasso.

Tal equanimidade chama-se yoga.”

2.48

Anamaya-kosha

pranamaya-kosha

manmaya-kosha

vijñanamaya-kosha

anandamaya-kosha

atma

Gunas

Sattva

Raja

Tama

Sattva

Equilíbrio

Bondade

Clareza

Raja

Dinâmica

Paixão

Instabilidade

Tama

Inércia

Ignorância

Escuridão

PrakrtiPurusha

Espírito Matéria

ALMA

JIVATMA

Espírito

Matéria

ALMAJIVATMA

órgão função constituinte elemento

olhos visão forma fogo

nariz olfato aroma ar

língua paladar sabor água

ouvido audição som éter

pele tato superfície terra

RESPIRAÇÃO

CORPO MENTE

ESPAÇO TEMPO

atma

Disciplina e constância de hábitos positivos

Técnicas do Yoga

para Depressão

Surya-namaskar

Saudação ao Sol

é a série mais antiga que se conhece

e promove o equilíbrio completo

dos sistemas fisiológicos e endócrinos

possibilitando a gestão da saúde mental

Grupos de asanas que favorecem a redução

dos sintomas da depressão

Recomenda-se de 7 a 15 ciclos respiratórios

em cada postura

Técnicas respiratórias

para depressão

Pranayamas

com ênfase em Raja

(motivação)

UJJAYI

-Sente-se em sukhasana;

-Esvazie os pulmões;

-Inale pelas narinas tendo a glote parcialmente fechada -

fazendo o ar friccionar-se com o conduto respiratório - o que

produzirá um som doce, uniforme e baixo, que lembre as

ondas suaves do mar calmo;

-Inale até seu limite contando o tempo de um a seis;

-Retenha e aplique jalandhara-bandha;

-Exale mantendo a glote levemente fechada e o queixo

apoiado sobre o pescoço, contando até doze;

-Repita o ciclo.

KAPALABHATI

-Sente-se em siddhasana colocando as mãos sobre as coxas;

-Feche os olhos;

-Não pratique retenção;

-Para iniciar, comece com uma exalação por segundo e

aumente gradualmente para duas;

-Execute inalação e exalação rápida e vigorosamente;

-Mantenha um ritmo constante;

-Exale contraindo o abdome e inale elevando o abdome sem

movimentar região torácica;

-Mantenha a coluna e cabeça ereta;

-Faça séries de no mínimo vinte exalações.

BHASTRIKA

-Sentado em sukhasana;

-Esvazie os pulmões com força pelas narinas;

-Inale e exale imediatamente dando sequência à

respiração brusca e sem retenção;

-Como um fole, mantenha o ritmo durante doze

respirações;

-Relaxe;

-Retorne até doze respirações.

https://www.youtube.com/watch?v=MI4rPb3iF2g&index=1&list=PLl93cG5ycoKT-4sWy_R2ayj6n6yw6tjks

Recomendamos assistir ao vídeo Shakti-pranayama em nosso canal:

“Heart Center”

The 4th Chakra is the halfway point between the 3 lower chakras and the 3 higher

chakras, balancing the physical plane-Mother Earth with the spiritual plane-Father Sky.

It literally means “unstuck sound” and is where we begin to tune into the subtle sound

of the pulse of life. It is associated with the element of air and relates to our emotional

thoughts, ideas and inspirations. Balancing the Anahata chakra allows us to release our

emotional pain through unconditional love. The ancient Yogis believed that your “jiva

atman” –personal spirit(soul)- resides in the heart chakra. It is where we begin to move

beyond our material self to the divine self, connecting ourselves to the universe. As the

heart center expands our seed of inner peace and harmony is able to open and grow.

PHYSICAL LOCATION: center of the chest

ELEMENT: Air COLOR: Green SENSE: Touch FORCE: Equilibrium

AREAS OF THE BODY: heart, lungs, shoulders, arms

MUDRA: Lotus @ heart BANDHA: Maha MANTRA: “I open my heart to------.”

WHEN UNBALANCED/ BLOCKED WHEN BALANCED/NOT BLOCKED

CAN MANIFEST IN: CAN MANIFEST IN:

Too little: loneliness, jealousy, bitterness Unconditional love inability to forgive, pessimism, alienation, Harmony with nature attachment, passive aggression, inability Positive neutrality to love, judgmental, lack empathy Harmonious relationships Too much: emotional flamboyance, Nonjudgmental of self or others overly dramatic, smothering behavior Compassionate Health issues: asthma, heart problems, Peaceful circulatory system, respiratory system

ASANA EXAMPLES THAT BALANCE THE HEART CHAKRA:

Heart openers Triangle Dolphin Chest expansion Lateral bends Crescent Warrior Upward Plank Wheel

Back bends Downward Dog Camel Bow pose

Anahata chakra

Este símbolo representa o chakra cardíaco; pode ser usado como imagem para concentrar a

mente e meditar - indicado para depressão.

Curso de Formação de Instrutor de Yoga

www.yogaculture.com.br

OM SHANTI SHANTI SHANTI