Round 1 - recommendations | Round 2 - | |
---|---|---|
General consensus on importance | ||
Breath regulation - approaches & techniques | For reducing | For reducing |
Depression | Anxiety | |
Abdominal breathing | Very important/essential | Very important/essential |
Focus on inhalation | Important/less essential | No recommendation |
Focus on exhalation | No recommendation | Very important/essential |
Comfortable holding after inhalation | Important/less essential | Important/Essential to AVOID |
Comfortable holding after exhalation | No recommendation | Important/less essential |
Alternate nostril breathing | No recommendation | Important/less essential |
Right nostril breathing, especially on inhalation | Important/less essential | No recommendation |
Left nostril breathing, especially on exhalation | No recommendation | Important/less essential |
Cooling breath (sitali) | Less or not important | Important/less essential |
Rapid breathing techniques, such as kapalabhati | Less or not important | Important/Essential to AVOID |
“humming bee” breath (bhramari) | No recommendation | Very important/essential |
Regulating the breath to be calm and steady | No recommendation | Very important/essential |
Postures - approaches & techniques | For reducing | For reducing |
Depression | Anxiety | |
Coordinated flow of breath with movement | Very important/essential | Very important/essential |
Chest and heart opening, backward bending postures and movements, that also focus on inhalation | Important/less essential | No recommendation |
Moving repetition of postures (rather than long holding) | Important/less essential | No recommendation |
Dynamic sequences of postures, including sun salutations | Important/less essential | No recommendation |
A range of different postures, to keep it interesting | Important/less essential | No recommendation |
Postures that have a calming effect, rather than energising | No recommendation | Very important/essential |
Resting, relaxing or restorative postures | NO CONSENSUS | Important/less essential |
Forward-bending postures | No recommendation | Important/less essential |
Postures and movements that focus on exhalation | No recommendation | NO CONSENSUS |
Simple, gentle sequences of postures | No recommendation | NO CONSENSUS |
Relaxation - approaches & techniques | For reducing | For reducing |
Depression | Anxiety | |
Focus on abdominal breathing, lengthening exhale | Not considered | Very important/essential |
Active focus on physical body (e.g. body-scan; progressive muscle relaxation), to shift focus away from mind and thoughts | Very important/essential | NO CONSENSUS |
Done with visualisations, that are positive, expansive and energising, e.g. sun, open space. | Very important/essential | No recommendation |
Done with visualisations, that have a calming effect | No recommendation | NO CONSENSUS |
Using guided relaxation techniques, rather than self directed | Important/less essential | No recommendation |
Restorative (passive-supported) postures | NO CONSENSUS | Important/less essential |
With legs elevated | NO CONSENSUS | NO CONSENSUS |
Resting between and after postures | NO CONSENSUS | NO CONSENSUS |
Meditation - approaches & techniques | For reducing | For reducing |
Depression | Anxiety | |
Mindfulness (learning to focus attention on observing the present experience, without judgement) | Very important/essential | Very important/essential |
Something for the mind to do and focus on, rather than just observation (e.g. counting, repeated words or phrases (mantra); visualisation; image or symbol; candle gazing; smiling heart) | Very important/essential | Important/less essential |
Active meditations, e.g. moving, chanting, guided visualisations | Very important/essential | Important/less essential |
A concept, idea or value, such as something positive, energising, confidence building, gratitude. | Very important/essential | No recommendation |
A concept, idea or value, such as something positive, calming, confidence building, gratitude. | No recommendation | Important/less essential |
Other components of yoga practice | For reducing | For reducing |
Depression | Anxiety | |
Cultivation of positive values, attitudes and behaviours (including gratitude, kindness, compassion, forgiveness) | Very important/essential | Very important/essential |
Awareness of negative sensory input (including TV, movies, music, literature, multi-media, news) | Very important/essential | Very important/essential |
Formulation of meaningful affirmations and intentions (samkalpa) | Important/less essential | Important/less essential |
Visualisation and symbolic imagery techniques (bhavana) | Important/less essential | Important/less essential |
Sound or chanting (from any suitable language or culture) | Important/less essential | Important/less essential |
Spirituality and prayer | Important/less essential | Important/less essential |
Repetition of meaningful words or phrases (mantra) | Important/less essential | Important/less essential |
Symbolic gesture (nyasa & mudra) | Important/less essential | Important/less essential |
Other components of yogic lifestyle | For reducing | For reducing |
Depression | Anxiety | |
Positive relationships | Very important/essential | Very important/essential |
Developing self-empowering knowledge | Very important/essential | Very important/essential |
Social involvement and support - linking with a supportive community (sanga) | Very important/essential | Very important/essential |
Lifestyle factors, including diet, smoking, drugs and alcohol, sleep, work, exercise | Very important/essential | Very important/essential |
Exposure to sunlight and natural environments | Very important/essential | Very important/essential |
Service to others, including volunteer work | Important/less essential | Important/less essential |
Pleasing environment, free from clutter, with good ventilation and natural light | Important/less essential | Important/less essential |
Education about yoga teachings, and the potential benefits of yoga | Important/less essential | Important/less essential |
Group yoga classes | Important/less essential | No recommendation |