LOS ANGELES YOGA HISTORY

Yoga movements can help lift spirits

If you are one of millions of Americans who suffer from mild depression, my advice is to get up and get moving. Physical activity of any variety -- walking, biking, dancing, even raking leaves -- can lift that cloud that hangs over you.

You might also try Yoga, which is especially helpful in alleviating mild depression.
Besides offering a wide variety of physical exercises, Yoga includes breath work that is energizing and centering.

Furthermore, Yoga's underlying philosophy stresses that all people are worthy and wonderful by their very nature. Everyone is successful at Yoga.

When under the auspices of a true yoga teacher, you will discover that every effort in yoga and every achievement, no matter how small, imparts self-esteem, motivation and the dissolution of feelings of helplessness.

Two types of Yoga postures are particularly useful when you are in the throes of depression: poses that open the front body such as the back-bending Cobra, and those that are powerful and challenging such as the Warrior.

Try the Warrior and notice how you feel afterward.

To begin, stand with your feet three to four feet apart. Extend your arms out to the sides at shoulder height and open your chest. Feel wide and strong.

Next, turn your right heel in and right toes out so your foot points to the right and aligns with your left instep.

Inhale deeply, and as you exhale, bend your right knee and lunge. Bring your knee directly over your ankle. Keep your torso vertical, as opposed to pushing the head and chest to the right. Your left leg remains straight.

Now, turn your head and focus on the fingertips of your right hand. As you maintain a soft but steady gaze, take five long breaths through your nose.

Come out of the lunge and rest your arms. Repeat the Warrior to the left.

While holding the posture you might internally repeat an affirmation such as, "I'm strong and able to meet all challenges that come my way."

After completing the Warrior, step your feet together, stand tall, and take a moment to notice precisely how you feel.

Now smile -- you've taken one step toward becoming a stronger, happier you.

Tracey Trambauer, owner of Still Lake Yoga in Clermont, is a registered yoga instructor with the Yoga Alliance, a national organization. To find a registered instructor in your area, go to yogaalliance.com. If you have a question about Yoga, meditation or relaxation, put "Yoga" in the subject line and e-mail southwest@orlandosentinel.com.

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