Greetings Devi, I appreciate that you have interest in yoga and looking for solutions in yoga therapy as an additional intervention. However, the yoga practices alone may not be of much useful in the cases of schizophrenia. But yes, alongwith drug therapy, the yogic modules may play an important role. So, I have listed the following points for you to consider:
- Keep continuing the medicines as prescribed by your psychiatrist and keep in touch for consultations regularly.
- Also get counselling periodically from the qualified counsellor so that you can plan when and what to think. Thoughts can give you energy and the same thoughts in negative mode can drain your energy as well depending on their nature. So, discuss with your counsellor.
- Keep yourself busy and engaging most of the time in some selfless service (if any of your skill can help any one or group), fitness exercises and games (but strictly not computer or mobile games) which involve physical presence of one or more of your family or friends. In the same line of action, also make a plan on paper or note book for every day activities defining your work, play, and other important tasks, etc., to keep yourself busy.
- Avoid working at night. Keep your sleep qualitative as well as in good number of hours as per your requirement.
- Diet plays an import role as they are the source of nutrients that are ingredients influencing the whole biochemistry of the body including chemical neurotransmitters. So, add seasonal fruit juices and seasonal green vegetable juices in your daily schedule. This will help you get vitamins and minerals deficiencies compensated. It will require your complete case history to advise your diet accordingly.
- Writing Therapy: Keep stock of happy thoughts and read them frequently. Also make your gratitude journal. Express yourself on paper whatever thoughts come to your mind. It will help you in catharsis. You can also consider calligraphy. Writing can help you much. May be in the beginning, it will be uncomfortable to maintain regularity. Later on, this will help you channelize your thoughts. You can refer to following links on writing therapy: (i) https://positivepsychology.com/writing-therapy/ (ii) https://psychcentral.com/blog/the-power-of-writing-3-types-of-therapeutic-writing/ (iii) https://writingcooperative.com/the-therapeutic-power-of-writing-8290f5c25690 (iv)
- As far as yoga therapy is concerned, I have mentioned the following elements that can be followed in consultation with qualified yoga therapist who should be aware of your case history:
(a) Shatkarmas: Jalneti, Sutraneti, Kapalbhati.
(b) Suryanamaskar: These are set of 12 exercises that are done in sequence. You can do as per your capacity.
(c) Yogic Sukshama Vyayama and Sthula Vyayama: The following first three exercises are breathing exercises that helps oxygenation of cells in different parts of your brain. The last three exercises help you in concentration and controlling your thoughts.
- Medha Shakti Vikasaka Kriya
- Smarana Shakti Vikasaka Kriya
- Buddhi Tatha Dhriti Shakti Vikasaka Kriya
- Netra Shakti Vikasaka Kriya
- Urdhwagati
- Rekhagati
(d) Yogasanas: You can do relaxative asanas like makarasana, shavasana and meditative postures like padmasana, vajrasana. Gomukhasana, Ardha-matsyendrasana, Bhujangasana, Tadasana, Ushtrasana and Shashankasana can help you. These asanas help you in relaxation and stability of your mind, in addition to physically stretching your body.
(e) Pranayama: You can Nadi shodhana Pranayama, Ujjayi and Brahmri Pranayama. These breathing exercises are helpful in cleansing the naadis and calming your mind.
(f) You can practice om chanting and om meditation. This helps in calming and stability of your mind. Keeping your eyes closed, in any meditative sitting posture, you can chant 'OM' 7 times and after that be in the consciousness of the OM vibration throughout the body for few seconds.
8. Above all, Yoga Nidra will be of much useful, as this will act on the subconscious level. So, it is better to learn this technique. You can listen to the yoga nidra commentary by Swami Satyanand Saraswati, Bihar School of Yoga. I have mentioned below the link to youtube for your ready reference.
https://www.youtube.com/watch?v=iAX_rQPOIAQ
With Godly Blessings to you,
Feel free to write again for doubts/queries if any.
