The document discusses how yoga can help address sleep problems caused by depression. It provides summaries of academic research that found yoga reduced depression, anxiety, and improved mood and sleep quality. Specific yoga poses that can aid sleep are mentioned, such as head-to-knee and wide-angle seated forward bends. Mantras and chanting practices from Kundalini yoga that can relax the mind and promote sleep are also presented.

1. Best solution for sleep problems
due to depression: yoga
Stanford University
Crash Course on Creativity
Professor Tina Seelig
Fall 2012- Stardust team

2. A good laugh and a long sleep are the best cures in the doctor's book
~ Irish Proverb

3. Depression
Depression is one of the manifestations of stress in the same list with other symptoms
either purely physical or psychological such as pain of any kind, heart disease, digestive
problems, sleep problems, obesity or autoimmune diseases
We presented some solutions to tackle with depression and stress:
•Conflict resolution
•Exercise
•Getting a hobby
•Meditation
•Deep breathing
•Relaxation techniques
•Artistic Expression
•Progressive relaxation
•Stress balls
We will focus on benefits of YOGA
•Natural medicine
•Time management

4. Some academic research
•“…In conclusion, this randomized pilot study indicates that participating in a short-term Iyengar yoga
course may have therapeutic benefits for people experiencing mild levels of depression. These benefits
include reductions in depression and anxiety, improved acute mood, and possible modulation of cortisol. ”
•“...Preliminary findings support the potential of yoga as a complementary treatment of depressed patients
who are taking anti-depressant medications but who are only in partial remission. The purpose of this article
is to present further data on the intervention, focusing on individual differences in psychological, emotional
and biological processes affecting treatment outcome. Yoga appears to be a promising intervention for
depression; it is cost-effective and easy to implement. It produces many beneficial emotional, psychological
and biological effects, as supported by observations in this study. The physiological methods are especially
useful as they provide objective markers of the processes and effectiveness of treatment. These observations
may help guide further clinical application of yoga in depression and other mental health disorders, and
future research on the processes and mechanisms. ”
•“...This study aimed to test the effects of a 6-month yoga exercise program in improving sleep quality and
decreasing depression in transitional frail elders living in assisted living facilities. Results: After 6 months of
performing yoga exercises, participants' overall sleep quality had significantly improved, whereas
depression, sleep disturbances, and daytime dysfunction had decreased significantly (p < .05). In addition,
participants in the intervention group had better results on all outcome indicators than those of participants
in the control group (p < .05).”
•“...There is good evidence for cognitive and physiological arousal in chronic insomnia. Accordingly, clinical
trial studies of insomnia treatments aimed at reducing arousal, including relaxation and meditation, have
reported positive results. Yoga is a multicomponent practice that is also known to be effective in reducing
arousal, although it has not been well evaluated as a treatment for insomnia”.

5. Yoga as a philosophy
Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution
includes all aspects of one's being, from bodily health to self-realization. Yoga means union
- the union of body with consciousness and consciousness with the soul. Yoga cultivates
the ways of maintaining a balanced attitude in day-to-day life and endows skill in the
performance of one's actions. ~B.K.S. Iyengar, Astadala Yogamala
The autonomic nervous system is divided
into the sympathetic system, which is
often identified with the fight-or-flight
response, and the parasympathetic,
which is identified with what's been called
the relaxation response. When
you do yoga - the deep breathing, the
stretching, the movements that release
muscle tension, the relaxed focus on being
present in your body - you initiate
a process that turns the fight-or-flight
system off and the relaxation response
on. That has a dramatic effect on the body.
The heartbeat slows, respiration
decreases, blood pressure decreases. The
body seizes this chance to turn on
the healing mechanisms. ~Richard Faulds

6. The 8 “ashtangas” in your life
According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis
for the philosophy behind yoga, there are the eight “ashtangas” (sanscritic) of yoga.
Each "ashtanga"- limb relates to an aspect of achieving a healthy and fulfilling life.
1. Yama: Five ethical guidelines regarding moral behavior towards others:
Ahimsa: Nonviolence, Satya: Truthfulness, Asteya: Nonstealing, Brahmacharya: Nonlust Aparigraha:
Noncovetesness
2. Niyama: Five ethical guidelines regarding moral behavior towards oneself:
Saucha: Cleanliness, Santosa: Contentment, Tapas: Sustained practice, Svadhyaya: Self study, Isvara pranidhana:
Surrender to God
3. Asana: Practice of yoga postures.
4. Pranayama: Practice of breathing exercises.
5. Pratyahara: Withdrawal of the senses, meaning that the exterior world is not a
distraction from the interior world within oneself.
6. Dharana: Concentration, meaning the ability to focus on something uninterrupted
by external or internal distractions.
7. Dhyana: Meditation. Building upon Dharana, the concentration is no longer
focused on a single thing but is all encompassing.
8. Samadhi: Bliss. Building upon Dhyana, the transcendence of the self through
meditation. The merging of the self with the universe. Sometimes translated as
enlightenment.

7. Diversity in styles
Hatha Yoga
slow-paced stretching class with some simple breathing exercises and perhaps seated meditation. This
is a good place to learn basic poses, relaxation techniques, and become comfortable with yoga
Vinyasa Yoga- Flow Yoga
Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-
synchronized movement.” Flow because of the smooth way that the poses run together and become like
a dance. Vinyasa’s strength is in its diversity.
Power Yoga : a minimal amount of chanting and meditation with
Vinyasa Styles their yoga
Anusara : intrinsic goodness of all beings
Iyengar : concerned with bodily alignment
Ashtanga: ujjayi breathing, mula bandha, uddiyana bandha,
and drishti Forrest : vigorous asana sequences
Bikram/ Hot Yoga : loosening of tight muscles and profuse Kripalu : meditation, physical healing and spiritual transformation
sweating Integral : is a gentle hatha practice
Jivamukti : classes are physically intense and often include Sivananda: is based upon 5 principles:
some chanting 1. Proper exercise (Asana, focusing on 12 poses in particular)
2. Proper breathing (Pranayama)
Kundalini : emphasis on the breath in conjunction with 3. Proper relaxation (Savasana)
physical movement, with the purpose of freeing energy in 4. Proper diet (Vegetarian)
the lower body and allowing it to move upwards 5. Positive thinking and meditation (Dhyana)

9. Mantras to help you sleep
•Yoga teaches us to cure what need not be endured and endure what cannot be cured. ~B.K.S.
Iyengar
•Warrior pose battles inner weakness and wins focus. You see that there is no war within you.
You're on your own side, and you are your own strength. ~The Quote Garden
•Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy
within and energy without. ~Ymber Delecto
•Yoga is the fountain of youth. You're only as young as your spine is flexible. ~Bob Harper
•Yoga is the practice of quieting the mind. ~Patanjali, translated from Sanskrit
•For those wounded by civilization, yoga is the most healing salve. ~T. Guillemets
•Yoga is bodily gospel. ~ Reaven Fields

10. 6 soothing yoga poses to help you
sleep
• 1. Janu Sirsasana (head-to-knee pose)
• 2. Baddha Konasana (bound angle pose)
• 3. Upavistha Konasana (wide-angle seated forward bend)
• 4. Thread-the-needle
• 5. Reclined twist
• 6. Viparita Karani (legs-up-the-wall pose)

11. Chanting
By playing mantra in your environment, and by chanting along, you can achieve a state of
mindful meditation that will soothe your tired body and mind. Kundalini yoga mantras can
relax and refresh your mind, body and spirit.
Sa Ta Na Ma Har Har Mukunday
Translation: Translation: The Infinite Creator Liberates Me.
Saa = Infinity, totality of the Cosmos This mantra for insomnia liberates you from
Taa = Life (birth of form from the Infinity) whatever block is enslaving you.
Naa = death (or transformation) This mantra can help you release them from
Maa = Rebirth your physical, mental and etheric bodies.
This mantra for insomnia is a panj shabad (meaning 5 sound mantra). These 5 sounds help
balance the hemispheres of the brain. The mantra itself refers to the cycle of life, and has great
power to be a catalyst for change.
Ang Sang Waheguru
Translation:
The dynamic, loving energy of the Infinite Source of All is dancing within my every cell, and is
present in my every limb. My individual consciousness merges with the Universal consciousness.
This simple mantra brings peace and healing into your body. Often we lie awake because of
physical pain or imbalance, and this soothing, hypnotic mantra can help you release your pain by
re-identifying with Universal consciousness.

12. Relax and dream

13. Taking charge of your sleep
There are many ways to cope with stress and depression
Learning how to relax increases your ability to stay calm and collected under
pressure
Investing in your emotional life allows you to remain
focused, flexible, and positive in bad times
Managing stress is all about taking charge:
taking charge of your thoughts, your emotions,
your schedule, your environment, and the
way you deal with problems
It’s up to you ;-)

14. Have a good night’s sleep!!!

15. Thank you! Stardust team