Once a year PBY extends the opportunity to buy 12 months of unlimited yoga for the low price of $999.  Always a hit! Don't miss it!!   

06/Sep/2013

A pilot trial is underway at Massachusetts General Hospital (MGH) to examine the effectiveness of Bikram Yoga, a protocol-based form of hot yoga, as a treatment for depression.  

Bikram Yoga is a type of hot Hatha Yoga practiced in a room heated to 105-110 degrees Fahrenheit with approximately 40% humidity. It involves 26 sequenced postures guided by a standardized dialogue, performed in the same order and duration during each 90-minute class. Evidence from previous clinical studies suggests that Hatha Yoga may have antidepressant effects, but to-date no studies have systematically tested any form of hot yoga for antidepressant benefits, as the MGH trial does.    

"Hot yoga, practiced by a growing number of people, appears to be a promising treatment for depression," says Maren Nyer, PhD, director of Yoga Research in the MGH Depression Clinical and Research Program, and principal investigator. "Regular practice of hot yoga may regulate certain physiological functions that could contribute to the reversal of a depressed state."   

Nyer also notes that hot yoga provides intensive exercise and mindfulness, both shown as effective treatments for depression. However, the heated environment is a completely understudied domain with regard to its healing effects for depression.  "Although there is only minimal empirical evidence, heat has traditionally been used to promote wellness," says Maurizio Fava, MD, director of the MGH Depression Clinical and Research Program and professor of Psychiatry at Harvard Medical School. "The heated environment may enhance the antidepressant effects of this form of yoga."   

Intensity leads to depth.   What if I'm not there yet?  From what I've seen over the years, there are 3 major stages of practice (and lots of minor ones).  

The first stage is when you are in pain, both chronic (long term) or acute (something new).  That puts you in the healing mode.  You must approach every posture slowly and methodically to do only as much as you possibly can without creating any more pain.  Follow the instructions exactly and do only what you can.  For some postures that may be only the set up, or less depending on the injury.  Some postures you may be able to do quite well, and others not at all.  Accept where you are and start from there.  Everyday come in to practice and see what your body can do without pain.  Be cautious.  Breathe normally so you will feel energized after class.  Less is more!  Some examples of less is more:  Pranayama Breathing, (the first breathing exercise) - if you have neck pain, be cautious in the exhale phase and bring your elbows together without bringing your head back (which is creating pain).  Don't worry that the elbows are not away from your chest.  If you have a shoulder injury, you may not get your elbows all the way up in the inhale.  No problem.  Just do what you can.  Less posture equals less pain, which means you get more healing benefit from the practice.

The second stage of practice is when you have no pain.  Now it gets fun.  Every day is an experiment.  You are developing your balance, not just physically but mentally as well.  Use your body to begin to understand the details of the instructions and ultimately the details of every posture.  You still may be inflexible so don't push beyond your current ability.  In other words, you may not be able to do the whole posture yet.  Your goal is still the same, not to create pain and feel good when the practice is done.  Be where you are.  Enjoy the journey.  Relax for more!  An example of relax for more:  In Awkward Pose, relax your shoulders when you try to touch the mirror. You can create more strength in your arms if your shoulders are relaxed.  Then your arms don't get so tired.  There are lots of places in your practice and in your body that a little relaxation will serve you well.  Have fun with it and relax for more. 

The third stage consists of no pain, feeling good, feeling balanced in postures, feeling strong and flexible.  That means you are practicing with more grace and ease.  Now you can work more deeply with intensity.  The ultimate destination is full expression and depth in each posture.  It's what we all want when we see it, but what we all must be patient about and willing to go step by step to get. Patience is one of the five qualities of the mind you are developing in each stage of your practice. Here the mantra is try harder for more!