YOGA COMBATE DEPRESSÃO E ANSIEDADE
Autor: Pri Ferraris | Publicado: 2013-06-15T13:05:00-07:00

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<!--StartFragment-->



Segundo a tradição do Yoga,
a depressão e a ansiedade resultam de uma baixa na energia vital do nosso corpo
em razão da vida agitada e do estresse.



O Yoga trabalha em nosso corpo
sutil, aumentando a nossa energia vital. Corpo sutil é aquilo que não enxergamos,
são os nossos sentimentos, nossos pensamentos, a nossa energia, as nossas
emoções.&nbsp; 



É que as posturas (asanas) dessa prática, que une alongamento, fortalecimento,
respiração, equilíbrio e meditação, agem diretamente no sistema nervoso
central, trazendo calma e relaxamento. O método do Yoga procura despertar a
consciência e equilibrar o indivíduo para reabastecê-lo de energia vital
(prana). Por isso, merece ser destacado entre os mais eficientes métodos
alternativos contra a depressão e os distúrbios de ansiedade.   



Os adeptos do Yoga conhecem
e propagam esses benefícios aos quatro ventos. Mesmo assim, muita gente começa
a fazer Yoga sem acreditar muito nos benefícios. Os alunos vêem como um
exercício físico, e na maioria frequentam as aulas para manter o corpo físico
saudável. Mas o Yoga interfere no organismo a despeito da consciência e da
vontade do praticante.



O Yoga ajuda a diminuir a
ansiedade por causa do efeito no sistema nervoso. A prática de asanas,
respiração, relaxamento e meditação abaixa os níveis de hormônios responsáveis
pela aceleração do organismo. O Yoga também equilibra os batimentos cardíacos e
acalma a respiração, problemas comuns em pessoas que sofrem de ansiedade.  Além
disso, pesquisas têm comprovado cientificamente que a prática de Yoga pode
ajudar no funcionamento cerebral.



PESQUISAS



1. - Um dos maiores e mais
importantes centros de pesquisa do mundo, a Universidade de Boston, nos Estados Unidos, confirma de forma concreta
o efeito ansiolítico do Yoga. Só que pela primeira vez os cientistas
relacionaram a prática ao aumento no cérebro dos níveis do ácido
gama-aminobutírico, ou GABA, na sigla em inglês, um neurotransmissor que
diminui os estímulos nervosos e relaxa as células ali na massa cinzenta.
Pessoas com depressão apresentam uma drástica redução na quantidade de GABA. Os
pesquisadores compararam pacientes que fizeram as posturas durante uma hora com
gente que passou o mesmo período lendo um livro. Logo depois, com a ajuda de
exames de ressonância magnética, analisaram o teor de GABA no cérebro dos praticantes.
Houve um aumento de 27% depois da sessão, enquanto que nenhuma alteração foi
encontrada nos indivíduos do grupo de leitura. "Esse trabalho prova que a
prática ajuda a regular os níveis da substância, assim como as drogas, mas sem
efeitos colaterais", ressalta Streeter, que é professor de neurologia e
psiquiatria nos USA.

&nbsp;  

2. - Outro trabalho feito no
Brasil pela psicóloga Juliene Azevedo Oliveira na Universidade Católica de
Brasília, mostra também que os
resultados são praticamente imbatíveis contra a tristeza sem fim. Durante seis meses a especialista analisou 32 mulheres que
fizeram Yoga. Pesquisas anteriores já davam conta de que o Yoga eleva os níveis
de serotonina, outro neurotransmissor que também cai em pessoas com depressão,
revela Juliene. Então, é de se supor que a soma das duas substâncias serotonina
e GABA resulte em uma química natural, praticamente imbatível contra a Depressão.



3. - A doutora em psicobiologia
e pesquisadora da Unidade de Medicina Comportamental da Universidade
Federal de São Paulo Elisa Harumi Kozasa é uma entusiasta do uso terapêutico de Yoga. “Já se
sabe que ela funciona como um ótimo complemento dos tratamentos convencionais,
aumentando as chances de cura”. A especialista destaca que a prática reúne
aliados de uma mente saudável, como a atividade física, a meditação e o relaxamento.



4. - Uma
pesquisa conduzida na Universidade Federal de São Paulo (Unifesp) comprovou que
a Yoga é capaz de combater a depressão e a ansiedade, além de aumentar a
qualidade de vida e a produtividade. De acordo com pesquisadora Thais Godoy, do
Instituto de Medicina Comportamental do Departamento de Psicobiologia da
Unifesp, a pratica do Yoga mina os sintomas do stress e da depressão. O estudo
acompanhou por três meses 15 voluntários submetidos a exercícios de respiração
e de postura - o grupo recebeu o nome de “experimental”.&nbsp;Simultaneamente,
outras 15 pessoas, que não realizaram nenhuma atividade física, também foram
observadas - é o chamado “grupo de controle”. Os níveis de ansiedade e
depressão de todos foram mensurados no começo e no fim do estudo. Quando a
pesquisa foi iniciada, o grupo experimental apresentava, na média, um nível de
ansiedade entre leve e moderado. Ao final do estudo, esses voluntários já
apresentavam sinais leves ou nenhum sinal. Já o&nbsp;grupo de
controle,&nbsp;que não realizou Yoga,&nbsp;manteve os mesmos níveis. No caso da
depressão, a diferença entre os grupos é numérica, porque ambos tiveram a mesma
evolução em termos de nível -&nbsp;passando do patamar leve para o mínimo. O
grupo iogue registrou evolução: 68%, ante 39%. Thais alerta que a prática deve
ser encarada como uma arma contra a depressão e a ansiedade.



POSTURAS PARA DEPRESSÃO E ANSIEDADE


1. - SURYA NAMASKARA - (saudação ao sol)


Uma sequência de posturas dinâmicas, que trazem disposição, vigor, bem estar, vitalidade, afasta a depressão e diminui a ansiedade. (Veja mais na matéria “Surya Namaskara” em Março de 2011 no blog).




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table.MsoNormalTable
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<![endif]-->



<!--StartFragment-->









2. -&nbsp;MARJAYIASANA -&nbsp;(postura do gato)



Elimina toda e qualquer energia negativa, pensamentos e sentimentos ruins.

























3. - ADHO&nbsp;MUKHA SVANASANA - (postura do cachorro olhando para baixo)&nbsp;

Acalma a mente e ajuda a aliviar depressão. Reduz a
ansiedade, a fadiga, a dor de cabeça e o desconforto causado pela menstruação.










4. - UTTANASANA -&nbsp;(postura da extensão para frente)


<!--[if gte mso 9]>
 
  
 
<![endif]-->

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<![endif]-->



<!--StartFragment-->





Acalma a mente, alivia dores de cabeça e
insonia. Reduz os sintomas da menopausa, o cansaço e a ansiedade.&nbsp;
<!--EndFragment-->

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;







5. -&nbsp;TADASANA -&nbsp; (postura
da montanha) 


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<!--[if gte mso 10]>

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<![endif]-->



<!--StartFragment-->





Trabalha o
nosso equilíbrio interior. Nos dá força e firmeza para encarar os problemas da
vida.&nbsp;










6. -&nbsp;BALASANA -
(postura da criança)  


<!--[if gte mso 9]>
 
  
 
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<![endif]-->

<!--[if gte mso 10]>

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table.MsoNormalTable
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<![endif]-->



<!--StartFragment-->





Propicia um
momento de introspecção e humildade. &nbsp;Ajuda
a aliviar o estresse.











7. -&nbsp;PASCHIMOTTANASANA -
(postura da pinça) 


<!--[if gte mso 9]>
 
  
 
<![endif]-->

<!--[if gte mso 9]>
 
  Normal
  0
  
  
  
  
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  false
  
  PT-BR
  JA
  X-NONE
  
   
   
   
   
   
   
   
   
   
   
  
  
   
   
   
   
   
   
   
   
   
   
   
  
<![endif]--><!--[if gte mso 9]>
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<!--StartFragment-->



Acalma o organismo, trabalha a flexibilidade interior e é sinal de jovialidade. &nbsp;Ajuda a aliviar uma
depressão moderada e ansiedade.&nbsp;&nbsp; &nbsp; &nbsp;









8. -&nbsp;SAVASANA -&nbsp;
(postura do cadáver) 


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<!--StartFragment-->





Trabalha a
interiorização e o relaxamento do corpo e da mente. 







Tenha uma ótima jornada no Yoga...Namaste!


<!--EndFragment-->













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