{"id":17704,"date":"2022-11-15T10:47:10","date_gmt":"2022-11-15T09:47:10","guid":{"rendered":"https:\/\/www.xn--komplementr-therapie-kzb.ch\/?p=17704"},"modified":"2025-11-12T13:21:25","modified_gmt":"2025-11-12T12:21:25","slug":"wie-hilft-yoga-bei-depressionen","status":"publish","type":"post","link":"https:\/\/neu.xn--komplementr-therapie-kzb.ch\/it\/wie-hilft-yoga-bei-depressionen\/","title":{"rendered":"In che modo lo yoga aiuta a combattere la depressione?"},"content":{"rendered":"
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Ogni persona \u00e8 diversa e quindi anche la depressione e le sue cause sono individuali. Durante la yoga terapia vengono osservate la persona e la sua vita. Gli esercizi individuali vengono selezionati con cura e adattati regolarmente alla situazione attuale; le\/i terapiste\/i di yoga beneficiano di un vasto repertorio di esercizi variati. Oltre alla mindfulness e alla meditazione, si tratta di esercizi fisici e di respirazione con un effetto attivante o rilassante. Non \u00e8 necessario fare contorsioni complicate. Si tratta spesso di esercizi semplici e poco impegnativi che chiunque \u00e8 in grado di fare, indipendentemente dall'agilit\u00e0, dalla forza e dall'et\u00e0. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Effetto degli esercizi di yoga<\/strong><\/p>\n

Tramite esercizi di mindfulness e meditazione imparate a trattare con affetto voi stessi. Perch\u00e9 il primo passo verso la guarigione nasce nella nostra consapevolezza. Vi accorgete quando pensieri distruttivi vi tirano gi\u00f9 e imparate a contrastarli in queste situazioni. Trovate il modo di scoprire la vostra autoefficacia e imparate ad accettarvi cos\u00ec come siete. Si sviluppa cos\u00ec l'amor proprio. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Gli esercizi fisici fungono da supporto in diversi modi<\/strong><\/p>\n

Le posizioni di yoga in cui ci si piega in avanti, ad esempio, permettono di lasciare andare pi\u00f9 facilmente e promuovono l'accettazione e la capacit\u00e0 di abbandonarsi. Gli esercizi in cui ci si piega all\u2019indietro aprono il cuore, attivano e comportano una sensazione di leggerezza. Le inversioni calmano il sistema nervoso vegetativo e la mente. Gli esercizi di equilibrio aiutano a ritrovare il proprio baricentro. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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<\/span>Ritrovare il contatto con se stessi tramite una respirazione consapevole<\/span><\/p>\n

Vari esercizi di respirazione vi aiutano a gestire meglio la vostra vita emotiva. Come le inversioni, anch'essi agiscono sul sistema nervoso vegetativo e possono essere utilizzati per attivare, lasciare andare o equilibrare. L'attenzione verso l'inspirazione ha un effetto attivante, mentre la lunga espirazione favorisce il rilassamento. Le pause di respirazione ci insegnano, invece, a fermarci e a concentrarci. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Esercizio: allungare l\u2019espirazione. Effetto: lasciare andare e ritrovare il contatto con s\u00e9 stessi<\/span><\/p>\n

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  1. Respirate alcune volte prima spontaneamente<\/strong> e osservate brevemente la vostra respirazione naturale. <\/span><\/li>\n
  2. Ora cercate di respirare<\/span> gonfiando l'addome<\/strong>Quando si inspira, la parete addominale si alza leggermente e quando si espira, essa si abbassa di nuovo. Rilassate la pancia <\/span><\/li>\n
  3. Ora rivolgete la vostra <\/span>attenzione verso l'espirazione<\/strong>Diventate consapevoli degli aspetti legati al \u00ablasciare andare\u00bb e al \u00abcedere\u00bb che sono alla base della passivit\u00e0 dell'espirazione. <\/span><\/li>\n
  4. Ora cercate di mantenere il <\/span>momento del \u00ablasciare andare\u00bb anche durante l'inspirazione <\/strong>Inspirate pi\u00f9 passivamente che attivamente. Dopo l'espirazione, osservate la pausa respiratoria e lasciate che l'inspirazione avvenga spontaneamente.<\/span><\/li>\n
  5. Ora iniziate a ritmare la vostra <\/span>respirazione. Contate fino a due durante l'inspirazione e fino a quattro durante l'espirazione.<\/strong> Respirate per un po\u2019 tempo mantenendo questo ritmo. Se questo ritmo vi risulta facile, potete aumentare il conteggio a tre e a sei. A questo proposito assicuratevi di seguire la regola di base sottostante<\/span><\/li>\n
  6. Respirate in questo modo per un po\u2019 di tempo (5-10 minuti<\/strong>In seguito, smettete di controllare il respiro e osservate con attenzione il vostro corpo, la vostra mente e il vostro stato d'animo. Cosa \u00e8 cambiato? <\/span><\/li>\n<\/ol>\n

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    <\/span>Regola di base<\/u> <\/strong>al<\/span> <\/strong>termine dell'espirazione in una proporzione di 1 a 2, dovreste sentire di poter eseguire<\/span><\/p>\n

    l'inspirazione successiva con facilit\u00e0, senza boccheggiare. Se l'inspirazione successiva risulta faticosa, lo sforzo \u00e8 eccessivo e bisogna ridurre il conteggio <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    Il vostro programma di yoga individuale<\/strong><\/p>\n

    La yoga terapia si concentra su tutti i livelli del vostro essere. La\/Il terapista di yoga sviluppa insieme a voi esercizi in grado di supportarvi nella situazione attuale. In base alle vostre esigenze e al tempo a vostra disposizione, ricevete un programma di esercizi da svolgere autonomamente ogni giorno. Gi\u00e0 10 minuti di pratica di yoga consapevole al giorno possono migliorare significativamente il vostro umore e la vostra sensazione corporea. Imparate tecniche che vi permettono di prendere in mano la vostra salute mentale e fisica. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    Autore: <\/strong><\/p>\n

    Daniela K\u00fcng, dipl. Yogalehrerin SYV\/EYU, dipl. Yogatherapeutin SYV<\/span><\/p>\n

    www.swissyoga.ch<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n

    <\/p>","protected":false},"excerpt":{"rendered":"

    Alcune persone reagiscono al mondo esterno con emozioni intense. Senza un motivo particolare, un giorno sono pieni di gioia e il giorno successivo la gioia lascia il posto a una profonda tristezza e a una sensazione opprimente. Quando lo stato di tristezza vi travolge e siete fiacchi e spossati per molto tempo, probabilmente vi trovate in uno stato depressivo. Quando la spossatezza o la tristezza iniziano a prendere il sopravvento nella vostra vita, \u00e8 consigliabile chiedere aiuto. La yoga terapia vi supporta in modo naturale, perch\u00e9 tramite gli esercizi di yoga imparate a conoscere, capire e amare meglio voi stessi.<\/p>","protected":false},"author":10,"featured_media":17706,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"brizy-blank-template.php","format":"standard","meta":{"footnotes":""},"categories":[265],"tags":[160,192,197,259,272,194,231,266,195,228,270,172,190,199,273,269,271,175,173,171,267,58,65,268,186,196,274],"class_list":["post-17704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kt-bei-diagnostizierten-krankheiten","tag-achtsamkeit","tag-angst","tag-asanas","tag-atem","tag-atemuebungen","tag-atmung","tag-depression","tag-depressionen","tag-entspannung","tag-erschoepfung","tag-geist","tag-gleichgewicht","tag-integrativ","tag-lebensgestaltung","tag-loslassen","tag-meditation","tag-nervensystem","tag-ressourcen","tag-schwierige-zeit","tag-selbstregulierung","tag-stimmung","tag-stress","tag-therapie","tag-traurigkeit","tag-yoga","tag-yoga-therapie","tag-zu-sich-kommen"],"yoast_head":"\nWie hilft Yoga bei Depressionen? 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