Breathe ~ Relax ~ Feel ~ Watch ~ Allow
3 Postures for Allergy Relief
For many people, spring means stuffy head, runny nose and eyes, and feeling tired from all that pollen in the air. If you're one of the millions that suffer from seasonal allergies, try these three restorative yoga postures, and see if it helps you breathe a little easier!
Before you begin,you may want to wrap your forehead to relieve tension in the head. Take a wide ace bandage (about 4 inches) and wrap it snugly (not tight) around your head, tucking the free end in. The bandage will comfort your congested sinuses while you do the poses. Tip, if you put the ace bandage in the microwave for about 15 seconds first, that can feel really nice - just make sure it's not "hot" when you wrap your head.
Posture # 1- Standing Forward Bend (Uttanasana)
Brings energy to the head and respiratory area; helps clear the sinuses.
Stand with your feet hip-width apart and rest your forearms on a chair seat. You can also place a blanket on the chair seat for extra padding. Hold two to five minutes.
Posture # 2 - Supported Bridge Pose (Salamba Setu Bandhasana)
Opens up the chest and increases circulation to the upper torso.
Align two bolsters or two to four blankets on the floor running the entire length of your body (the height of the support can vary from 6 to 12 inches). Sit on the middle of the support and lie back. Slide towards your head until your shoulders lightly touch the floor. Open your arms out to the sides, palms turned up. Rest with your legs stretched out on the bolster or with your knees bent and your feet on the floor. Relax for a minimum of five minutes.
Posture # 3 - Legs Up the Wall Pose (Viparita Karani)
Brings energy to the groin and opens the chest area to facilitate breathing.
With the back of the pelvis on a bolster placed 4-6 inches from the wall, swing the legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster further away from the wall. Hold for a minimum of five minutes.
Adapted from Yoga Journal article by Angela Pirisi
Before you begin,you may want to wrap your forehead to relieve tension in the head. Take a wide ace bandage (about 4 inches) and wrap it snugly (not tight) around your head, tucking the free end in. The bandage will comfort your congested sinuses while you do the poses. Tip, if you put the ace bandage in the microwave for about 15 seconds first, that can feel really nice - just make sure it's not "hot" when you wrap your head.
Posture # 1- Standing Forward Bend (Uttanasana)
Brings energy to the head and respiratory area; helps clear the sinuses.
Stand with your feet hip-width apart and rest your forearms on a chair seat. You can also place a blanket on the chair seat for extra padding. Hold two to five minutes.
Posture # 2 - Supported Bridge Pose (Salamba Setu Bandhasana)
Opens up the chest and increases circulation to the upper torso.
Align two bolsters or two to four blankets on the floor running the entire length of your body (the height of the support can vary from 6 to 12 inches). Sit on the middle of the support and lie back. Slide towards your head until your shoulders lightly touch the floor. Open your arms out to the sides, palms turned up. Rest with your legs stretched out on the bolster or with your knees bent and your feet on the floor. Relax for a minimum of five minutes.
Posture # 3 - Legs Up the Wall Pose (Viparita Karani)
Brings energy to the groin and opens the chest area to facilitate breathing.
With the back of the pelvis on a bolster placed 4-6 inches from the wall, swing the legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster further away from the wall. Hold for a minimum of five minutes.
Adapted from Yoga Journal article by Angela Pirisi
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