Phase 3 · Something That Survives November

Part of the 8 Week Yoga Program for Low Mood and Low Energy

25 Minute Yoga Sequence to Keep Going

The last two weeks and the one to keep, because the trial that followed people longest found the effect after six months rather than after eight weeks.

There is a finding in this research that changes how the end of this program should work. In the study most relevant to people who are already being treated, ten weeks of yoga produced no measurable difference at the end of the ten weeks. The difference showed up six months later. Whatever you take out of these eight weeks matters more than what happened during them, so the last phase is about landing on something you would still do in November.

25 min · Level 1

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When it helps

For weeks seven and eight, and then twice a week for as long as you like. Twenty-five minutes, a mat and a wall. This is a way to build a movement habit when your energy is low. It is not a treatment for depression and it does not replace therapy or medication. If your mood is getting worse, or you have any thought of harming yourself, that needs a person rather than a practice.

Physical effect

One standing pose with effort in it, the back bends, and a long ending.

Keeping going

Short enough for a difficult week, complete enough that nothing important has been left out.

Expectations

The mood effect in these studies took months rather than weeks, particularly for people already in treatment. Continuing is the whole strategy.

Short and complete

One of everything, in a version that survives a bad month.

Sukhasana

2 min

Easy Pose

Sitting, breathing normally, nothing to achieve.

Two minutes to arrive.

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Rounding the back on the out breath.

The warm up in its entirety.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, eight rounds.

And the other direction.

Learn more about Bitilasana

Urdhva Hastasana

45 sec

Upward Salute

Standing, both arms overhead.

Getting up, and the cheapest chest opener there is.

Learn more about Urdhva Hastasana

Utkatasana

45 sec, twice

Chair Pose

Chair Pose, twice.

The one thing here with real effort in it.

Learn more about Utkatasana

Virabhadrasana 1

45 sec each side

Warrior I

Warrior I, arms up, chest open.

The pose that most looks like the direction this program has been going.

Learn more about Virabhadrasana 1

Bhujangasana

30 sec, twice

High Cobra Pose

Face down, chest lifting.

The back bend to keep if you kept only one.

Learn more about Bhujangasana

Setu Bandha Sarvangasana

45 sec, twice

Bridge Pose

Hips lifted, feet pressing.

And the easy one, which is why it stays in the short version.

Learn more about Setu Bandha Sarvangasana

Apanasana

1 min

Knees to Chest Pose

Knees in, arms loose.

Everything comes down.

Learn more about Apanasana

Savasana

4 min

Corpse Pose

Flat, covered, four minutes.

Four out of twenty-five. Even in the short version this is protected.

Learn more about Savasana

Phase 3 · Weeks 7 to 8

This practice is part of a program

It belongs to Something That Survives November, the third phase of the 8 Week Yoga Program for Low Mood and Low Energy. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Twice a week indefinitely, with the five minute session on any day that needs it. If you stop entirely, the trials suggest the gains go with it, and that is the most useful thing this research has to say.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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Make it yours

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