THE UJJAYI BREATH
Breath is an essential staple of every yoga practice. By focusing on the breath, a yogi is able to stay inthe present moment. Since the breath is neutral, a yogi neither seeks to avoid it, nor is she eager to
chase it. Proper and continuous breath helps clear the mind of distracting thoughts and to remain in the present moment with one-pointed concentration. Deep, conscious breathing also slows down the heartbeat and activates the parasympathetic nervous response, which soothes the nervous system, and allows the muscles to relax into the stretches and stay strong in the strength-based yoga poses. Maintaining deep, fluid breathing will help transform your yoga practice into a moving meditation.
Ujjayi pranayama is one of the most commonly used breathing techniques in every yoga practice.
Ujjayi means “victorious” in Sanskrit. When practicing this breathing technique, a yogi creates what can be described as the “ocean sound” in the back of the throat by gently squeezing the glottis (the opening between the vocal cords in the throat). You’re aiming to create a breathy and whispery sound at the back of the throat.
Breath is an essential staple of every yoga practice. By focusing on the breath, a yogi is able to stay inthe present moment. Since the breath is neutral, a yogi neither seeks to avoid it, nor is she eager to
chase it. Proper and continuous breath helps clear the mind of distracting thoughts and to remain in the present moment with one-pointed concentration. Deep, conscious breathing also slows down the heartbeat and activates the parasympathetic nervous response, which soothes the nervous system, and allows the muscles to relax into the stretches and stay strong in the strength-based yoga poses. Maintaining deep, fluid breathing will help transform your yoga practice into a moving meditation.
Ujjayi pranayama is one of the most commonly used breathing techniques in every yoga practice.
Ujjayi means “victorious” in Sanskrit. When practicing this breathing technique, a yogi creates what can be described as the “ocean sound” in the back of the throat by gently squeezing the glottis (the opening between the vocal cords in the throat). You’re aiming to create a breathy and whispery sound at the back of the throat.
The sound is often compared to the sound Darth Vader makes
when
breathing! In order to practice ujjayi breath, first sit in a comfortable position. Inhale through the nose and, as you exhale, imagine you are trying to fog up a glass. Try to inhale with the same sound. Once you feel like you have an understanding of the ujjayi breath technique, seal your lips in order to
prevent the throat from drying out. (A dry throat usually leads to coughing and drinking water, which distracts you from your yoga practice.) Inhale and exhale through the nose, while still maintaining the sensation in the throat of trying to fog up a glass. Using breath to facilitate poses:
Keep your breath deep and rhythmic. If your breathing becomes restricted or choppy, there is a good chance that you are pushing yourself unnecessarily. In this case, you should ease off the pose and return to a place that promotes smooth and fluid breathing.
The body lifts up and lengthens on the inhale. For example, lift up from a forward bend into a mountain pose on the inhale, using the inhale to lengthen the limbs of the body and the spine.
Use the exhales to go deeper into the pose.
THE BANDHAS
Bandha means “lock.” Bandhas were traditionally believed to regulate the flow of life energy (prana) throughout the body. In contemporary yoga practice, bandhas serve a more practical purpose.
They are contractions, or “body locks,” that you can implement to help correct your posture or aid you in proper alignment.
There are three major bandhas: mula bandha, uddiyana bandha, and jalandhara bandha.
breathing! In order to practice ujjayi breath, first sit in a comfortable position. Inhale through the nose and, as you exhale, imagine you are trying to fog up a glass. Try to inhale with the same sound. Once you feel like you have an understanding of the ujjayi breath technique, seal your lips in order to
prevent the throat from drying out. (A dry throat usually leads to coughing and drinking water, which distracts you from your yoga practice.) Inhale and exhale through the nose, while still maintaining the sensation in the throat of trying to fog up a glass. Using breath to facilitate poses:
Keep your breath deep and rhythmic. If your breathing becomes restricted or choppy, there is a good chance that you are pushing yourself unnecessarily. In this case, you should ease off the pose and return to a place that promotes smooth and fluid breathing.
The body lifts up and lengthens on the inhale. For example, lift up from a forward bend into a mountain pose on the inhale, using the inhale to lengthen the limbs of the body and the spine.
Use the exhales to go deeper into the pose.
THE BANDHAS
Bandha means “lock.” Bandhas were traditionally believed to regulate the flow of life energy (prana) throughout the body. In contemporary yoga practice, bandhas serve a more practical purpose.
They are contractions, or “body locks,” that you can implement to help correct your posture or aid you in proper alignment.
There are three major bandhas: mula bandha, uddiyana bandha, and jalandhara bandha.
The combination of all three bandhas is called maha bandha, or “the
great lock.”
Mula bandha refers to the triggering of the perineum muscle that is located between the genitals and the anus. Mula means “root,” therefore mula bandha translates as “root lock.” When this bandha is engaged, you will feel a slight pull on the inside of the thighs, similar to what you feel when trying to stop the flow of urine.
Uddiyana bandha means “flying/moving up.” To engage this bandha, place three fingers below the belly button and pull your lower abdominal muscles slightly in and up. This will cause your pelvis to tilt forward slightly with an upward action, protecting the lower back and strengthening the lower
abdominals.
Mula and uddiyana bandhas should be engaged throughout the yoga practice. Together they help correct the posture and create proper alignment, which will reduce the chance of injury.
Jalandara bandha is a chin lock. To practice this lock, bring the chin toward the clavicle bone while keeping your spine upright and moving your shoulder blades down the back. This bandha is rarelyused, but can be found when engaged in Dandasana, Staff Pose.
THE DRISHTIS
Drishtis are the meditation gazing points to focus on while performing the poses. They are designed to aid with proper alignment, as well as to strengthen the focus on the present moment. While practicing we tend to look around, compare ourselves to others in the room, or look at the clock. This
takes away from the focus on the internal aspects of the practice. Drishtis are meant help you lookinward.
They are as follows:
1. Nasagrai or Nasagre (nose)
2. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
3. Nabhi, Nabhicakre, or Nabi Chakra (belly button)
4. Hastagrai or Hastagre (hands)
5. Padayoragrai or Padayoragre (toes/feet)
6. Parshva Drishti (to the right)
7. Parshva Drishti (to the left)
8. Angushtamadhye or Angushta Ma Dyai (thumbs)
9. Urdhva or Antara Drishti (up to the sky)
Drishtis can be complicated to grasp at first. However, there are general guidelines for the gaze. It comes down to letting your eyes follow the direction of the stretch. For example, in backbends we look at our third eye in order to let the head roll back and deepen the backbend. Similarly, in seated
forward bends, such as Paschimottanasana (Western Intense Stretch Pose), we gaze at the toes to lengthen the spine. The purpose of drishtis is not for you to become cross-eyed; they are a way to softly focus without intensely staring.
HOW TO APPROACH YOGA POSES
Yoga poses provide much more than a physical workout. Performing them builds character. Facing your fears and challenges that extend beyond your comfort zone with a sense of peace, calmness, and psychological equanimity will help you overcome your self-perceived limitations.
I find it helpful to think of every yoga pose as a prayer you do with your body. While you perform the pose, focus on what is good in your life with a feeling of gratitude. Being at one with your mind and body in this place of grace helps you transcend the ego, which helps you get closer to the ultimate
goal of yoga, which is enlightenment.
Universal Alignment Cues
Engage mula and uddhiyana bandhas.
Engage the ujjayi breath and maintain deep conscious breathing all throughout the yoga session. If myour breath is suffering, then back off a bit.
Keep the chest open and shoulder blades down the back.
Lengthen the body and limbs on the inhale, deepen the pose on the exhale.
Avoid jerky and uncontrolled movements during the poses that are based on flexibility.
Square your hips.
Don’t let your knee go past your ankle when doing any kind of lunge.
In Plank and the majority of arm balances, shoulders should be just over the fingertips. Even if you are intermediate or advanced, start with the beginner modifications in order to ensure proper form and get the blood into the targeted muscle as a warm-up.
Universal Flexibility Cues
Hold flexibility for a minimum of 30 to 90 seconds.
Stretch to the edge of comfort and stimulation without straining.
Don’t overstretch to the point of pain; your muscles will tighten up in order to protect themselvesand your flexibility will decrease.
RELAXATION AND MEDITATION
Relaxation
Corpse Pose (Shavasana)
(Shava in Sanskrit means “corpse”)
After an intensive asana practice, the final resting yoga pose, Corpse Pose or Shavasana, helps deepen the connection between our physical body and mind and helps prepare both for meditation.
Shavasana can be thought of as an awakening, giving us the time to contemplate the question “If I died today, would I be fully satisfied and content with what I accomplished in this lifetime?” Have you
lived up to your full potential? Have you fully acknowledged the people in your life that are of great importance to you? Would you be able to pass on with no regrets?
1. Lie down on your back, shoulder blades tucked in, legs apart. Relax your arms and let your palms face the ceiling. Let your fingers naturally curl. Relax your body into a neutral, comfortable position.
2. Close your eyes. Let your jaw naturally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.
3. Without letting the mind wander, concentrate on your breathing to reach a deep state of conscious relaxation, both physically and mentally.
Meditation
Easy Pose (Sukhasana), Seated Lotus Pose (Padmasana)
1. Start in Staff Pose (Dandasana), both legs extended in front of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
2. Sit in a cross-legged position that is comfortable. You can sit on a chair, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Press your sitting bones into the ground as you extend up through the spine. Lift the crown of your head up to the sky.
Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes. Perform the 1:4:2 Healing Breath Zen Meditation as follows:
Inhale for a count of 4 and feel your lower abdomen expand as you push it out. Hold and retain the air in your lungs for the count of 16. Exhale for a count of 8 as you squeeze the belly button back to the spine. Visualize the numbers as you count throughout the set. This will help develop what is
called “one-pointed concentration.” Your breathing must be so fine that it would not ruffle a feather. Each count should be one second long.
After 10 breath cycles are performed, the exercise is finished. In an authentic yoga practice, the ego may not be permitted to intrude into the process. Don’t “perform” the exercises as if you had an appreciative audience. This is your personal journey. Explore and express yourself while you gain the wonderful physical and mental benefits. This breathing technique is called Abdominal
Breathing and should be maintained during the entire yoga practice.
A BRIEF SUMMARY OF CHAKRAS
In Sanskrit the word chakra can be translated into “wheel” or “turning.” In the yogic interpretation, the chakras are based on the concept of a vortex and are visually portrayed as a lotus flower.
According to various Eastern yogic spiritual practices such as Hinduism and Tantric Buddhism, chakras are described as wheels or rings of energy found in the subtle (non-physical) body; the culmination of the mind, intelligence, and ego, which influences the gross physical body. Within this subtle body there are energy channels called nadis that carry the life force or vital energy (prana).
The main nadi that runs through the chakras is called the sushumna (brahma) nadi. The sushumna joins two other important nadis (ida and pingala) together at the first and seventh chakras. The diameter of a singular nadi is believed to be no thicker than a thousandth of a hair’s width and is located along the spine.
There are various opinions on how many chakras there are, but it is generally agreed that chakras spin in a “wheel-like” motion to draw in vital energy that creates a balance between the spiritual and physical body.
The earliest known recording of chakras dates back to the ancient Vedas (1700 BCE). The most popular chakra model used today is based on two Indian texts: Shat-Cakra-Nirupana, written by a Bengali yogi named Purnananda Swami in 1577, and thePadaka-Panchaka, written in the 10th
century.
Chakras are activated in the following ways:
By stretching open the area where the chakra is located. For example, the throat chakra can be activated in Camel Pose (Ushtrasana). The head is rolled back so there is a stretch in the front of the throat.
By applying physical pressure on the area where the chakra is located. Throat chakra, for example,
can be activated in Staff Pose (Dandasana). The Chin Lock (Jaladhara Bandha) is engaged by bringing the chin to the clavicle bone, therefore applying pressure to the throat area.
By combining the two methods above, throat chakra is activated in full version of Inverted Locust Pose (Viparita Shalabhasana). The head is rolling back, creating a stretch in the front of the throat.
At the same time, the throat area is pressed to the floor, so there is physical pressure on that area.
Mula bandha refers to the triggering of the perineum muscle that is located between the genitals and the anus. Mula means “root,” therefore mula bandha translates as “root lock.” When this bandha is engaged, you will feel a slight pull on the inside of the thighs, similar to what you feel when trying to stop the flow of urine.
Uddiyana bandha means “flying/moving up.” To engage this bandha, place three fingers below the belly button and pull your lower abdominal muscles slightly in and up. This will cause your pelvis to tilt forward slightly with an upward action, protecting the lower back and strengthening the lower
abdominals.
Mula and uddiyana bandhas should be engaged throughout the yoga practice. Together they help correct the posture and create proper alignment, which will reduce the chance of injury.
Jalandara bandha is a chin lock. To practice this lock, bring the chin toward the clavicle bone while keeping your spine upright and moving your shoulder blades down the back. This bandha is rarelyused, but can be found when engaged in Dandasana, Staff Pose.
THE DRISHTIS
Drishtis are the meditation gazing points to focus on while performing the poses. They are designed to aid with proper alignment, as well as to strengthen the focus on the present moment. While practicing we tend to look around, compare ourselves to others in the room, or look at the clock. This
takes away from the focus on the internal aspects of the practice. Drishtis are meant help you lookinward.
They are as follows:
1. Nasagrai or Nasagre (nose)
2. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
3. Nabhi, Nabhicakre, or Nabi Chakra (belly button)
4. Hastagrai or Hastagre (hands)
5. Padayoragrai or Padayoragre (toes/feet)
6. Parshva Drishti (to the right)
7. Parshva Drishti (to the left)
8. Angushtamadhye or Angushta Ma Dyai (thumbs)
9. Urdhva or Antara Drishti (up to the sky)
Drishtis can be complicated to grasp at first. However, there are general guidelines for the gaze. It comes down to letting your eyes follow the direction of the stretch. For example, in backbends we look at our third eye in order to let the head roll back and deepen the backbend. Similarly, in seated
forward bends, such as Paschimottanasana (Western Intense Stretch Pose), we gaze at the toes to lengthen the spine. The purpose of drishtis is not for you to become cross-eyed; they are a way to softly focus without intensely staring.
HOW TO APPROACH YOGA POSES
Yoga poses provide much more than a physical workout. Performing them builds character. Facing your fears and challenges that extend beyond your comfort zone with a sense of peace, calmness, and psychological equanimity will help you overcome your self-perceived limitations.
I find it helpful to think of every yoga pose as a prayer you do with your body. While you perform the pose, focus on what is good in your life with a feeling of gratitude. Being at one with your mind and body in this place of grace helps you transcend the ego, which helps you get closer to the ultimate
goal of yoga, which is enlightenment.
Universal Alignment Cues
Engage mula and uddhiyana bandhas.
Engage the ujjayi breath and maintain deep conscious breathing all throughout the yoga session. If myour breath is suffering, then back off a bit.
Keep the chest open and shoulder blades down the back.
Lengthen the body and limbs on the inhale, deepen the pose on the exhale.
Avoid jerky and uncontrolled movements during the poses that are based on flexibility.
Square your hips.
Don’t let your knee go past your ankle when doing any kind of lunge.
In Plank and the majority of arm balances, shoulders should be just over the fingertips. Even if you are intermediate or advanced, start with the beginner modifications in order to ensure proper form and get the blood into the targeted muscle as a warm-up.
Universal Flexibility Cues
Hold flexibility for a minimum of 30 to 90 seconds.
Stretch to the edge of comfort and stimulation without straining.
Don’t overstretch to the point of pain; your muscles will tighten up in order to protect themselvesand your flexibility will decrease.
RELAXATION AND MEDITATION
RelaxationCorpse Pose (Shavasana)
(Shava in Sanskrit means “corpse”)
After an intensive asana practice, the final resting yoga pose, Corpse Pose or Shavasana, helps deepen the connection between our physical body and mind and helps prepare both for meditation.
Shavasana can be thought of as an awakening, giving us the time to contemplate the question “If I died today, would I be fully satisfied and content with what I accomplished in this lifetime?” Have you
lived up to your full potential? Have you fully acknowledged the people in your life that are of great importance to you? Would you be able to pass on with no regrets?
1. Lie down on your back, shoulder blades tucked in, legs apart. Relax your arms and let your palms face the ceiling. Let your fingers naturally curl. Relax your body into a neutral, comfortable position.
2. Close your eyes. Let your jaw naturally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.
3. Without letting the mind wander, concentrate on your breathing to reach a deep state of conscious relaxation, both physically and mentally.
Meditation
Easy Pose (Sukhasana), Seated Lotus Pose (Padmasana)
1. Start in Staff Pose (Dandasana), both legs extended in front of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
2. Sit in a cross-legged position that is comfortable. You can sit on a chair, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Press your sitting bones into the ground as you extend up through the spine. Lift the crown of your head up to the sky.
Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes. Perform the 1:4:2 Healing Breath Zen Meditation as follows:
Inhale for a count of 4 and feel your lower abdomen expand as you push it out. Hold and retain the air in your lungs for the count of 16. Exhale for a count of 8 as you squeeze the belly button back to the spine. Visualize the numbers as you count throughout the set. This will help develop what is
called “one-pointed concentration.” Your breathing must be so fine that it would not ruffle a feather. Each count should be one second long.
After 10 breath cycles are performed, the exercise is finished. In an authentic yoga practice, the ego may not be permitted to intrude into the process. Don’t “perform” the exercises as if you had an appreciative audience. This is your personal journey. Explore and express yourself while you gain the wonderful physical and mental benefits. This breathing technique is called Abdominal
Breathing and should be maintained during the entire yoga practice.
A BRIEF SUMMARY OF CHAKRAS
In Sanskrit the word chakra can be translated into “wheel” or “turning.” In the yogic interpretation, the chakras are based on the concept of a vortex and are visually portrayed as a lotus flower.
According to various Eastern yogic spiritual practices such as Hinduism and Tantric Buddhism, chakras are described as wheels or rings of energy found in the subtle (non-physical) body; the culmination of the mind, intelligence, and ego, which influences the gross physical body. Within this subtle body there are energy channels called nadis that carry the life force or vital energy (prana).
The main nadi that runs through the chakras is called the sushumna (brahma) nadi. The sushumna joins two other important nadis (ida and pingala) together at the first and seventh chakras. The diameter of a singular nadi is believed to be no thicker than a thousandth of a hair’s width and is located along the spine.
There are various opinions on how many chakras there are, but it is generally agreed that chakras spin in a “wheel-like” motion to draw in vital energy that creates a balance between the spiritual and physical body.
The earliest known recording of chakras dates back to the ancient Vedas (1700 BCE). The most popular chakra model used today is based on two Indian texts: Shat-Cakra-Nirupana, written by a Bengali yogi named Purnananda Swami in 1577, and thePadaka-Panchaka, written in the 10th
century.
Chakras are activated in the following ways:
By stretching open the area where the chakra is located. For example, the throat chakra can be activated in Camel Pose (Ushtrasana). The head is rolled back so there is a stretch in the front of the throat.
By applying physical pressure on the area where the chakra is located. Throat chakra, for example,
can be activated in Staff Pose (Dandasana). The Chin Lock (Jaladhara Bandha) is engaged by bringing the chin to the clavicle bone, therefore applying pressure to the throat area.
By combining the two methods above, throat chakra is activated in full version of Inverted Locust Pose (Viparita Shalabhasana). The head is rolling back, creating a stretch in the front of the throat.
At the same time, the throat area is pressed to the floor, so there is physical pressure on that area.
BENEFITS
AND CAUTIONS FOR 8 CONDITIONS
CONDITION:
1. Headache & Migraine
Many headaches are caused by tension and stress. In yoga we breathe deeply and relax. The yoga practice stretches the tight muscles in the upper body, releases endorphins (a “feel good” hormone) and relaxes the mind. It helps release tension by increasing blood flow to the muscles, making the
nervous system less agitated and reducing a chance of a headache or migraine.
Poses that put weight or pressure on the head and neck should be avoided. If you suffer from migraines, avoid poses that dramatically increase blood flow to the head. If your migraines are severe, avoid practicing yoga poses and lie down in a dark room.
BENEFICIAL POSES:
Seated forward bends–Ex. Both Hands to Ankle Head to Knee Pose (Dwi Hasta Kulpa Janu Shirshasana). Seated forward bends release tension in the hamstrings and lower back and help prevent headaches caused by tension in the legs and lower back.
Seated twists–Ex. Half Root Lord of the Fishes Pose (Ardha Mula Matsyendrasana) . Seated twisting poses can help prevent headaches caused by tension in the upper and lower back.
Hand position of the pose dedicated to Garuda–Ex. Hand Position of the Pose Dedicated to Garuda in Child’s Pose (Hasta Garudasana in Balasana). Any pose with this hand position helps stretch the upper back and back shoulder heads and can help prevent headaches caused by tension in the muscles of the upper back. Hand position of Cow Face Pose–Ex. Hand Position of Cow Face Pose in Bound Angle Pose (Hasta Garudasana in Baddha Konasana) . Any pose with this hand position helps stretch the
triceps, front shoulder heads, and rotator cuffs and can help prevent headaches caused by tension in the arms and shoulder muscles.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Peacock Feather Pose (Picha Mayurasana) , Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5 (Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5) , and Leg Position of the Pose Dedicated to Garuda in Hands Bound Supported Whole Body Pose (Pada Garudasana in Baddha Hasta Salamba Sarvangasana), also known as Shoulderstand. Avoid any intense inversions that require a lot of strength, as they increase the heart rate and blood flow to the head and may trigger headaches or migraines.
Backbends with feet and head on the floor–Ex. Bridge Pose (Setu Bandhasana). Avoid poses that put pressure on the head and neck, as they may trigger headaches or migraines.
1. Headache & Migraine
Many headaches are caused by tension and stress. In yoga we breathe deeply and relax. The yoga practice stretches the tight muscles in the upper body, releases endorphins (a “feel good” hormone) and relaxes the mind. It helps release tension by increasing blood flow to the muscles, making the
nervous system less agitated and reducing a chance of a headache or migraine.
Poses that put weight or pressure on the head and neck should be avoided. If you suffer from migraines, avoid poses that dramatically increase blood flow to the head. If your migraines are severe, avoid practicing yoga poses and lie down in a dark room.
BENEFICIAL POSES:
Seated forward bends–Ex. Both Hands to Ankle Head to Knee Pose (Dwi Hasta Kulpa Janu Shirshasana). Seated forward bends release tension in the hamstrings and lower back and help prevent headaches caused by tension in the legs and lower back.
Seated twists–Ex. Half Root Lord of the Fishes Pose (Ardha Mula Matsyendrasana) . Seated twisting poses can help prevent headaches caused by tension in the upper and lower back.
Hand position of the pose dedicated to Garuda–Ex. Hand Position of the Pose Dedicated to Garuda in Child’s Pose (Hasta Garudasana in Balasana). Any pose with this hand position helps stretch the upper back and back shoulder heads and can help prevent headaches caused by tension in the muscles of the upper back. Hand position of Cow Face Pose–Ex. Hand Position of Cow Face Pose in Bound Angle Pose (Hasta Garudasana in Baddha Konasana) . Any pose with this hand position helps stretch the
triceps, front shoulder heads, and rotator cuffs and can help prevent headaches caused by tension in the arms and shoulder muscles.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Peacock Feather Pose (Picha Mayurasana) , Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5 (Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5) , and Leg Position of the Pose Dedicated to Garuda in Hands Bound Supported Whole Body Pose (Pada Garudasana in Baddha Hasta Salamba Sarvangasana), also known as Shoulderstand. Avoid any intense inversions that require a lot of strength, as they increase the heart rate and blood flow to the head and may trigger headaches or migraines.
Backbends with feet and head on the floor–Ex. Bridge Pose (Setu Bandhasana). Avoid poses that put pressure on the head and neck, as they may trigger headaches or migraines.
CONDITION
2. Carpal Tunnel
To help prevent or alleviate carpal tunnel syndrome with yoga, you’ll need to practice poses that strengthen and stretch the flexor muscles of the forearm, which are the muscles on the palm side of the forearm. Depending on the severity of your condition, you may want to start with poses that bear less weight on the wrist joint.
BENEFICIAL POSES:
Poses that strengthen the wrist without straining it–Ex. Staff Pose (Dandasana). Stretching and gently strengthening the wrist and muscles of the forearm can help prevent or reduce carpal tunnel syndrome.
Poses with hands in the reverse prayer position–Ex. Hidden Lotus Pose (Gupta Padmasana) and Reverse Prayer Mountain Pose (Viparita Namaskar Tadasana).
2. Carpal Tunnel
To help prevent or alleviate carpal tunnel syndrome with yoga, you’ll need to practice poses that strengthen and stretch the flexor muscles of the forearm, which are the muscles on the palm side of the forearm. Depending on the severity of your condition, you may want to start with poses that bear less weight on the wrist joint.
BENEFICIAL POSES:
Poses that strengthen the wrist without straining it–Ex. Staff Pose (Dandasana). Stretching and gently strengthening the wrist and muscles of the forearm can help prevent or reduce carpal tunnel syndrome.
Poses with hands in the reverse prayer position–Ex. Hidden Lotus Pose (Gupta Padmasana) and Reverse Prayer Mountain Pose (Viparita Namaskar Tadasana).
These poses help stretch out the
wrists, forearms, front shoulder heads, chest, and rotator cuffs. Releasing
tension from these areas is helpful because muscles in the upper body are
interconnected and carpal tunnel can be
caused or worsened by a chain reaction of tense muscles.
Relieving Pose (Parivritta Namaskar Stiti Utthita Vayu Muktyasana). Stretching the wrists and forearm muscles can promote blood flow and lessen tension in the area.
Poses with bound hands, palms facing out–Ex. Mountain Pose—Raised Bound Hands (Tadasana Urdhva Baddha Hastasana). These poses help stretch the forearm muscles that are strained and tight in most people who have carpal tunnel syndrome.
POSES TO APPROACH WITH CAUTION:
Arm balances with both feet off the floor–Ex. Crane Pose (Bakasana) . These poses have the entire body weight resting on the wrists, which puts a great amount of strain on the carpal tunnel and may drastically worsen its symptoms.
Backbends with hands and feet on the floor–Ex. Upward Bow Pose (Urdhva Dhanurasana) and Wild Thing Pose (Chamatkarasana) . These poses are very hard on the wrists.
Backbends with straight arms–Ex. Upward Facing Dog (Urdhva Mukha Shvanasana). These poses put strain on the wrist joints because most of the upper body weight rests on the hands.
ADDITIONAL NOTES: There are some options to avoid pressure on the wrist while practicing Upward Facing Dog Pose (Urdhva Mukha Shvanasana) or Downward Facing Dog (Adho Mukha Shvanasana). If you feel that these poses irritate the carpal tunnel, drop the knees to the floor and rotate the hands 45 degrees to the outside to take the pressure off the nerve.
caused or worsened by a chain reaction of tense muscles.
Relieving Pose (Parivritta Namaskar Stiti Utthita Vayu Muktyasana). Stretching the wrists and forearm muscles can promote blood flow and lessen tension in the area.
Poses with bound hands, palms facing out–Ex. Mountain Pose—Raised Bound Hands (Tadasana Urdhva Baddha Hastasana). These poses help stretch the forearm muscles that are strained and tight in most people who have carpal tunnel syndrome.
POSES TO APPROACH WITH CAUTION:
Arm balances with both feet off the floor–Ex. Crane Pose (Bakasana) . These poses have the entire body weight resting on the wrists, which puts a great amount of strain on the carpal tunnel and may drastically worsen its symptoms.
Backbends with hands and feet on the floor–Ex. Upward Bow Pose (Urdhva Dhanurasana) and Wild Thing Pose (Chamatkarasana) . These poses are very hard on the wrists.
Backbends with straight arms–Ex. Upward Facing Dog (Urdhva Mukha Shvanasana). These poses put strain on the wrist joints because most of the upper body weight rests on the hands.
ADDITIONAL NOTES: There are some options to avoid pressure on the wrist while practicing Upward Facing Dog Pose (Urdhva Mukha Shvanasana) or Downward Facing Dog (Adho Mukha Shvanasana). If you feel that these poses irritate the carpal tunnel, drop the knees to the floor and rotate the hands 45 degrees to the outside to take the pressure off the nerve.
You mayalso experiment with placing
props (rolled-up yoga mat, thin book, or slant board) under the heels of the
palms to shift the weight to the knuckles and fingers to reduce the compression
of the wrist.
CONDITION
3. Asthma
Yoga can help bring awareness to your breathing patterns and release tension from the neck, upper back, chest, and shoulders. Focus on developing full and complete breaths through seated mediation sitting in Easy Pose (Sukhasana). Since a symptom of asthma is short shallow breaths, developing control of the breath will help the body obtain the oxygen needed and help calm the body, preventing future attacks.
Some yoga poses may be strenuous to the respiratory system and could cause asthma attacks. It’s recommended that you pace yourself, gradually raising your body temperature and gradually cooling down. Cold air can cause bronchi to contract and cause an asthma attack. Hot and humid air can cause dehydration and can also cause an asthma attack. Find a room with a comfortable temperature.
BENEFICIAL POSES:
Poses on hands and knees–Ex. Going from Tiger Pose (Vyaghrasana) to Unsupported Tiger
Pose (Niralamba Vyaghrasana). Many people who suffer from asthma have tension in the upper back and chest from coughing during asthma attacks. Combining mild backbends with mild forward bends gently stretches the chest, upper back, and the neck, which can help reduce the symptoms of asthma worsened by tension in those areas.
Mild backbends–Ex. Fish Pose (Matsyasana). Mild backbends help open the chest and front shoulder heads and improve the quality of breathing.
Lion’s Pose variations–Ex. Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose (Narasimhasana in Malasana). Lion’s Pose variations can help release tension in the throat, neck, and jaw because you “roar” like a lion in these poses. They also can help push the stale air out of your lungs.
Seated meditation focusing on breathing–Ex. Lotus Pose (Padmasana). Bringing awareness to your breath and developing control can be useful during an asthma attack. It can also help prevent an attack from happening.
Inversions–Ex. Headstand 5 (Shirshasana 5), also known as Tripod Headstand . Inversions help promote proper movement of the diaphragm during an exhalation. Since the majority of the body is upside down, gravity works with the exhalation, not against it.
POSES TO APPROACH WITH CAUTION:
Inversions on the shoulders–Ex. Ear Pressure Pose (Karnapidasana). Inversions on the shoulders compress the neck and chest, especially when the knees are bent toward the head. This compression restricts your breathing and may cause an asthma attack. Backbends on the chin and chest–Ex. Inverted Locust Pose (Viparita Shalabhasana). These poses compress the throat and restrict your breathing, and may cause an asthma attack.
Seated forward bends–Ex. Western Intense Stretch Pose (Paschimottanasana). These poses compress the lungs and restrict your breathing, and may cause an asthma attack.
Cardio-intense poses–Ex. Crocodile Pose (Nakrasana). Poses that require a lot of strength and that are demanding on the cardiovascular system can cause shortness and shallowness of breath, and may cause an asthma attack.
Intense backbends–Ex. Little Thunderbolt Pose (Laghuvajrasana). These poses can be stimulating and cause shortness of breath if you have asthma. It is recommended to start with mild backbends and progress into deeper ones slowly, according to how your body feels.
Arm balances with both feet off the floor–Ex. Uneven Half Repose Pose Dedicated to Ashtavakra (Vishama Ardha Shayana Ashtavakrasana). These types of poses require a lot of strength and endurance and may cause shortness of breath.
3. Asthma
Yoga can help bring awareness to your breathing patterns and release tension from the neck, upper back, chest, and shoulders. Focus on developing full and complete breaths through seated mediation sitting in Easy Pose (Sukhasana). Since a symptom of asthma is short shallow breaths, developing control of the breath will help the body obtain the oxygen needed and help calm the body, preventing future attacks.
Some yoga poses may be strenuous to the respiratory system and could cause asthma attacks. It’s recommended that you pace yourself, gradually raising your body temperature and gradually cooling down. Cold air can cause bronchi to contract and cause an asthma attack. Hot and humid air can cause dehydration and can also cause an asthma attack. Find a room with a comfortable temperature.
BENEFICIAL POSES:
Poses on hands and knees–Ex. Going from Tiger Pose (Vyaghrasana) to Unsupported Tiger
Pose (Niralamba Vyaghrasana). Many people who suffer from asthma have tension in the upper back and chest from coughing during asthma attacks. Combining mild backbends with mild forward bends gently stretches the chest, upper back, and the neck, which can help reduce the symptoms of asthma worsened by tension in those areas.
Mild backbends–Ex. Fish Pose (Matsyasana). Mild backbends help open the chest and front shoulder heads and improve the quality of breathing.
Lion’s Pose variations–Ex. Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose (Narasimhasana in Malasana). Lion’s Pose variations can help release tension in the throat, neck, and jaw because you “roar” like a lion in these poses. They also can help push the stale air out of your lungs.
Seated meditation focusing on breathing–Ex. Lotus Pose (Padmasana). Bringing awareness to your breath and developing control can be useful during an asthma attack. It can also help prevent an attack from happening.
Inversions–Ex. Headstand 5 (Shirshasana 5), also known as Tripod Headstand . Inversions help promote proper movement of the diaphragm during an exhalation. Since the majority of the body is upside down, gravity works with the exhalation, not against it.
POSES TO APPROACH WITH CAUTION:
Inversions on the shoulders–Ex. Ear Pressure Pose (Karnapidasana). Inversions on the shoulders compress the neck and chest, especially when the knees are bent toward the head. This compression restricts your breathing and may cause an asthma attack. Backbends on the chin and chest–Ex. Inverted Locust Pose (Viparita Shalabhasana). These poses compress the throat and restrict your breathing, and may cause an asthma attack.
Seated forward bends–Ex. Western Intense Stretch Pose (Paschimottanasana). These poses compress the lungs and restrict your breathing, and may cause an asthma attack.
Cardio-intense poses–Ex. Crocodile Pose (Nakrasana). Poses that require a lot of strength and that are demanding on the cardiovascular system can cause shortness and shallowness of breath, and may cause an asthma attack.
Intense backbends–Ex. Little Thunderbolt Pose (Laghuvajrasana). These poses can be stimulating and cause shortness of breath if you have asthma. It is recommended to start with mild backbends and progress into deeper ones slowly, according to how your body feels.
Arm balances with both feet off the floor–Ex. Uneven Half Repose Pose Dedicated to Ashtavakra (Vishama Ardha Shayana Ashtavakrasana). These types of poses require a lot of strength and endurance and may cause shortness of breath.
CONDITION
4. Neck Pain
Yoga practice can help prevent and relieve neck pain. The combination of gentle stretches and strengthening movements can open up tight muscles in the body, increasing neck flexibility andrebalancing postural muscles. Simple and slow movements will lubricate the neck and increase its range of movement. Hold each pose for 30 to 90 seconds.
While it’s important to strengthen and stretch the neck muscles in order to help prevent neck injury, if you already have a neck concern it’s best not to aggravate it. Poses that are most strenuous for the neck are the ones that bear the majority of the body’s weight on the head or neck.
BENEFICIAL POSES:
Seated neck stretches–Ex. Easy Pose with Neck Stretch (Sukhasana). Neck pain can be caused by tension in the neck muscles. Stretching these muscles can help prevent or reduce neck pain.
Seated twists–Ex. Pose Dedicated to Bharadvaja 1 (Bharadvajasana 1). Muscles in the neck are connected to the muscles in the upper back. Seated twists increase the range of motion in the upper back and neck and can help prevent or reduce neck pain caused by tension in these areas.
Poses on hands and knees–Ex. Going from Tiger Pose (Vyaghrasana), modification knee to the forehead, to Tiger Pose (Vyaghrasana), also known as Cat Tilt, top. Rounding the back and then going into a mild backbend can help strengthen the neck muscles and stretch the front of
the neck (in Dog Tilt) and the back of the neck (in Cat Tilt).
Hand position of the pose dedicated to Garuda–Ex. Hand Position of the Pose Dedicated to Garuda in Hero Pose (Hasta Garudasana in Virasana). Any pose with this hand position helps stretch the upper back and back shoulder heads and can help prevent neck pain caused by tension in the muscles of the upper back.
POSES TO APPROACH WITH CAUTION:
Full inversions–Ex. Revolved Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5 (Parivritta Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5), One-Legged Unsupported Whole Body Pose (Eka Pada Niralamba Sarvangasana), also known as Shoulderstand Full inversions with the head on the floor put strain on the neck since the
majority of the body weight tends to rest on the head or neck. If you have a neck injury, it’s best to avoid these.
Backbends with feet and head on the floor–Ex. Inverted Tip Toe Bow Pose (Viparita Prapada Dhanurasana), also known as Headstand Bow Pose (Shirsha Dhanurasana). Backbends with head and feet on the floor require a lot of neck strength and should be avoided if you have a neck concern.
4. Neck Pain
Yoga practice can help prevent and relieve neck pain. The combination of gentle stretches and strengthening movements can open up tight muscles in the body, increasing neck flexibility andrebalancing postural muscles. Simple and slow movements will lubricate the neck and increase its range of movement. Hold each pose for 30 to 90 seconds.
While it’s important to strengthen and stretch the neck muscles in order to help prevent neck injury, if you already have a neck concern it’s best not to aggravate it. Poses that are most strenuous for the neck are the ones that bear the majority of the body’s weight on the head or neck.
BENEFICIAL POSES:
Seated neck stretches–Ex. Easy Pose with Neck Stretch (Sukhasana). Neck pain can be caused by tension in the neck muscles. Stretching these muscles can help prevent or reduce neck pain.
Seated twists–Ex. Pose Dedicated to Bharadvaja 1 (Bharadvajasana 1). Muscles in the neck are connected to the muscles in the upper back. Seated twists increase the range of motion in the upper back and neck and can help prevent or reduce neck pain caused by tension in these areas.
Poses on hands and knees–Ex. Going from Tiger Pose (Vyaghrasana), modification knee to the forehead, to Tiger Pose (Vyaghrasana), also known as Cat Tilt, top. Rounding the back and then going into a mild backbend can help strengthen the neck muscles and stretch the front of
the neck (in Dog Tilt) and the back of the neck (in Cat Tilt).
Hand position of the pose dedicated to Garuda–Ex. Hand Position of the Pose Dedicated to Garuda in Hero Pose (Hasta Garudasana in Virasana). Any pose with this hand position helps stretch the upper back and back shoulder heads and can help prevent neck pain caused by tension in the muscles of the upper back.
POSES TO APPROACH WITH CAUTION:
Full inversions–Ex. Revolved Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5 (Parivritta Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5), One-Legged Unsupported Whole Body Pose (Eka Pada Niralamba Sarvangasana), also known as Shoulderstand Full inversions with the head on the floor put strain on the neck since the
majority of the body weight tends to rest on the head or neck. If you have a neck injury, it’s best to avoid these.
Backbends with feet and head on the floor–Ex. Inverted Tip Toe Bow Pose (Viparita Prapada Dhanurasana), also known as Headstand Bow Pose (Shirsha Dhanurasana). Backbends with head and feet on the floor require a lot of neck strength and should be avoided if you have a neck concern.
CONDITION
5. High Blood Pressure:
If you think you may be at risk or have already been diagnosed with high blood pressure, it is advisable to speak with your health care provider. Practicing yoga may help with blood pressure management since it combines the benefits of meditation, muscle relaxation, and strength training exercise. When practicing yoga poses, ensure that you are able to breathe comfortably and deeply.
If you have any difficulty breathing, come out of the pose and rest or perform an easier version of the pose. If difficulty breathing persists, then consult your health care provider immediately.
BENEFICIAL POSES:
Seated backbends–Ex. Hands Bound Lotus Pose (Baddha Hasta Padmasana). Seated backbends gently open the chest and improve the flow of oxygen to the lungs. They release tension in the chest and front shoulder heads often caused by stress and hunching over a computer on a daily basis. This can help lower high blood pressure that is a result of stress.
Seated twists–Ex. Revolved Easy Pose (Parivritta Sukhasana). Seated twists help release tension from the upper back and detoxify the body. This can help lower high blood pressure that is a result of tension in the upper back.
Supine forward bends–Ex. Reclining Both Hands to the Leg Pose (Supta Dwi Hasta Padasana). Supine forward bends stretch the hamstrings without increasing blood pressure, as opposed to standing forward bends where the head is below the heart. This can help lower high blood pressure that is a result of muscle tension of the lower back and legs.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Feet Spread Out Intense Stretch Pose 2 (Prasarita Padottanasana 2) and Crane Pose in Headstand 5 Prep. (Bakasana in Shirshasana 5 Prep.). Inversions should be avoided if you have high blood pressure that is not controlled. They are very stimulating postures
since the head is below the heart, which causes an increased demand for oxygen. These increase blood flow and heart rate, generating pressure to the blood vessels of the brain, and may cause blood pressure to rise dramatically.
Lunges with back knee off the floor–Ex. Revolved Son of Anjani (Lord Hanuman) Lunge Pose with Hands in Prayer (Parivritta Anjaneyasana Namaskar). These poses can require a lot of lower body strength if you are not used to practicing them. They can raise the heart rate and increase blood pressure.
Arm balances with both feet off the floor–Ex. Leg Position of Cow Face Pose in Pendant Pose (Pada Gomukhasana in Lolasana). These poses are demanding on the upper body and may increase heart rate, which can increase blood pressure.
Backbends with hands and feet on the floor–Ex. Elevated Both Legs Inverted Staff Pose ( Utthita Dwi Pada Viparita Dandasana). Poses such as these can be demanding on the upper body and can elevate blood pressure by increasing heart rate.
5. High Blood Pressure:
If you think you may be at risk or have already been diagnosed with high blood pressure, it is advisable to speak with your health care provider. Practicing yoga may help with blood pressure management since it combines the benefits of meditation, muscle relaxation, and strength training exercise. When practicing yoga poses, ensure that you are able to breathe comfortably and deeply.
If you have any difficulty breathing, come out of the pose and rest or perform an easier version of the pose. If difficulty breathing persists, then consult your health care provider immediately.
BENEFICIAL POSES:
Seated backbends–Ex. Hands Bound Lotus Pose (Baddha Hasta Padmasana). Seated backbends gently open the chest and improve the flow of oxygen to the lungs. They release tension in the chest and front shoulder heads often caused by stress and hunching over a computer on a daily basis. This can help lower high blood pressure that is a result of stress.
Seated twists–Ex. Revolved Easy Pose (Parivritta Sukhasana). Seated twists help release tension from the upper back and detoxify the body. This can help lower high blood pressure that is a result of tension in the upper back.
Supine forward bends–Ex. Reclining Both Hands to the Leg Pose (Supta Dwi Hasta Padasana). Supine forward bends stretch the hamstrings without increasing blood pressure, as opposed to standing forward bends where the head is below the heart. This can help lower high blood pressure that is a result of muscle tension of the lower back and legs.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Feet Spread Out Intense Stretch Pose 2 (Prasarita Padottanasana 2) and Crane Pose in Headstand 5 Prep. (Bakasana in Shirshasana 5 Prep.). Inversions should be avoided if you have high blood pressure that is not controlled. They are very stimulating postures
since the head is below the heart, which causes an increased demand for oxygen. These increase blood flow and heart rate, generating pressure to the blood vessels of the brain, and may cause blood pressure to rise dramatically.
Lunges with back knee off the floor–Ex. Revolved Son of Anjani (Lord Hanuman) Lunge Pose with Hands in Prayer (Parivritta Anjaneyasana Namaskar). These poses can require a lot of lower body strength if you are not used to practicing them. They can raise the heart rate and increase blood pressure.
Arm balances with both feet off the floor–Ex. Leg Position of Cow Face Pose in Pendant Pose (Pada Gomukhasana in Lolasana). These poses are demanding on the upper body and may increase heart rate, which can increase blood pressure.
Backbends with hands and feet on the floor–Ex. Elevated Both Legs Inverted Staff Pose ( Utthita Dwi Pada Viparita Dandasana). Poses such as these can be demanding on the upper body and can elevate blood pressure by increasing heart rate.
CONDITION
6. Menstruation
During a period, uterine contractions can cause painful cramps in the lower abdomen and lower back. Yoga can help release endorphins to relax the body. Stretch out the lower body and back to help release the pain. Forward bends, inside hip openers, and gentle twists can help relieve the
symptoms of menstruation. Some are of the opinion that inversions can cause engorgement in the blood vessels of the uterus, which may increase blood flow, and should be avoided during a period. On the other hand, B.K.S.
Iyengar’s book The Path to Holistic Health recommends inversions during a period to reduce blood flow. You should listen to your own body and judge accordingly. If you are not feeling strong, engage in a slower-paced yoga pose practice.
During a period, uterine contractions can cause painful cramps in the lower abdomen and lower back. Yoga can help release endorphins to relax the body. Stretch out the lower body and back to help release the pain. Forward bends, inside hip openers, and gentle twists can help relieve the
symptoms of menstruation. Some are of the opinion that inversions can cause engorgement in the blood vessels of the uterus, which may increase blood flow, and should be avoided during a period. On the other hand, B.K.S.
Iyengar’s book The Path to Holistic Health recommends inversions during a period to reduce blood flow. You should listen to your own body and judge accordingly. If you are not feeling strong, engage in a slower-paced yoga pose practice.
BENEFICIAL POSES:
Supine hip openers–Ex. Universal All-Encompassing Diamond Pose (Vishvavajrasana) .
Poses such as this open up the hips and groin and allow the lumbar spine to rest, which can help relieve the menstrual discomfort.
Low squats–Ex. One Leg Bound Garland Pose (Eka Pada Baddha Malasana).
Supine hip openers–Ex. Universal All-Encompassing Diamond Pose (Vishvavajrasana) .
Poses such as this open up the hips and groin and allow the lumbar spine to rest, which can help relieve the menstrual discomfort.
Low squats–Ex. One Leg Bound Garland Pose (Eka Pada Baddha Malasana).
Practice poses such as this to stretch
out the groin, the chest, and front shoulders. Releasing tension from those areas
can help relieve menstrual discomfort.
Seated hip openers–Ex. One Legged King Pigeon Pose 1 Prep. (Eka Pada Raja Kapotasana 1
Prep.). Poses such as this help open up the hip and stretch the lower abdomen, which can help relieve menstrual discomfort due to tension in that area. Backbends on the knees–Ex. Camel Pose (Ushtrasana) . Poses such as this can help stretch out the lower abdomen and release tension from that region, which can help relieve menstrual discomfort.
Gentle seated twists–Ex. Easy Lord of The Fishes Pose Prep. (Sukha Matsyendrasana Prep.). Seated twists stimulate internal organs and can help relieve the symptoms of menstruation by gently encouraging the natural blood flow during menstruation.
POSES TO APPROACH WITH CAUTION:
Arm balances with hands and feet on the floor–Ex. Four Limbed Staff Pose (Chaturanga Dandasana). Poses such as this are very demanding on the upper body and core, and may worsen the symptoms of menstruation due to overstraining. Arm balances with both feet off the floor–Ex. Pose Dedicated to Galava, One-Legged Variation (Eka Pada Galavasana). These poses demand a lot of strength and may worsen the symptoms of menstruation due to overstraining. High squats–Ex. Tip Toe Fierce Pose (Prapada Utkatasana) . Poses such as this are demanding on the legs and core, and may worsen the symptoms of menstruation due to overstraining.
Backbends on hands and feet–Ex. Partridge Pose (Kapinjalasana). Intense backbends put alot of strain on the body, because they engage the entire body. They may worsen the symptoms of menstruation due to overstraining.
Seated hip openers–Ex. One Legged King Pigeon Pose 1 Prep. (Eka Pada Raja Kapotasana 1
Prep.). Poses such as this help open up the hip and stretch the lower abdomen, which can help relieve menstrual discomfort due to tension in that area. Backbends on the knees–Ex. Camel Pose (Ushtrasana) . Poses such as this can help stretch out the lower abdomen and release tension from that region, which can help relieve menstrual discomfort.
Gentle seated twists–Ex. Easy Lord of The Fishes Pose Prep. (Sukha Matsyendrasana Prep.). Seated twists stimulate internal organs and can help relieve the symptoms of menstruation by gently encouraging the natural blood flow during menstruation.
POSES TO APPROACH WITH CAUTION:
Arm balances with hands and feet on the floor–Ex. Four Limbed Staff Pose (Chaturanga Dandasana). Poses such as this are very demanding on the upper body and core, and may worsen the symptoms of menstruation due to overstraining. Arm balances with both feet off the floor–Ex. Pose Dedicated to Galava, One-Legged Variation (Eka Pada Galavasana). These poses demand a lot of strength and may worsen the symptoms of menstruation due to overstraining. High squats–Ex. Tip Toe Fierce Pose (Prapada Utkatasana) . Poses such as this are demanding on the legs and core, and may worsen the symptoms of menstruation due to overstraining.
Backbends on hands and feet–Ex. Partridge Pose (Kapinjalasana). Intense backbends put alot of strain on the body, because they engage the entire body. They may worsen the symptoms of menstruation due to overstraining.
CONDITION
7. Pregnancy
Don’t engage in a vigorous yoga practice with jump-through and jump-back Vinyasas. Jumping is dangerous during pregnancy. Avoid hot yoga classes that can dangerously elevate your core temperature or cause dehydration. After giving birth, be mindful when going into deep stretches.
The levels of relaxin (the hormone that loosens the muscles and joints to accommodate birth) in the body may still be high, increasing the danger of injury due to overstretching. If you had a C-section, make sure the wound heals properly. Avoid doing any intense twists or backbends, as they may
interfere with healing of the wound.
BENEFICIAL POSES:
Seated inner hip openers–Ex. Knees Spread Wide Hero Pose (Prasarita Janu Virasana).
Poses such as this stretch out the inner hips without compressing the abdomen.
Wide-legged squats–Ex. Lotus Hand Seal in Upward Hands Pose Dedicated to Goddess Kali
(Padma Mudra Urdhva Hasta Kalyasana). Wide-legged squats strengthen quadriceps (front of the thighs), hamstrings (back of the thighs), and glutes (buttocks) without putting pressure onto the abdomen.
Standing side bends–Ex. Extended Side Angle Pose (Utthita Parshva Konasana). Standing side bends stretch out the side of the torso and lower back while strengthening the legs without putting pressure onto the abdomen.
Poses on hands and knees–Ex. Tiger Pose (Vyaghrasana). Poses on hands and knees can be done during pregnancy because they do not compress the abdomen. Mild backbends on the knees–Ex. Half Camel Pose (Ardha Ushtrasana). Mild backbends can be practiced during pregnancy since they don’t compress the abdomen.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Repose Pose (Shayanasana) . Don’t do any inversions where your heart is above your head beyond the first trimester. Turning your body upside down creates pressure on your internal organs and may be damaging to the developing fetus.
Forward bend twists–Ex. Two Hands Revolved Western Intense Stretch Pose (Dwi Hasta Parivritta Paschimottanasana). Don’t do any forward bends or twists that compress the abdomen and squeeze the fetus and placenta.
Core poses–Ex. Revolved Boat Pose (Parivritta Navasana). Don’t do strenuous core poses that compress the abdomen.
Prone poses–Ex. One-Legged Pose Dedicated to Siddhar Konganar (Eka Pada Konganarasana). Avoid prone poses since they put a lot of pressure on the abdomen. Supine poses where the back is flat on the floor–Ex. Reclined Leg Position of Cow Face Pose (Supta Pada Gomukhasana). Supine poses with the back flat on the floor take out the natural curve in the lumbar spine that is present during pregnancy and can compress the fetus and placenta.
Intense backbends–Ex. One-Legged Pigeon Pose (Eka Pada Kapotasana). Intense backbends create too much stretch in the abdomen and should be avoided during pregnancy.
7. Pregnancy
Don’t engage in a vigorous yoga practice with jump-through and jump-back Vinyasas. Jumping is dangerous during pregnancy. Avoid hot yoga classes that can dangerously elevate your core temperature or cause dehydration. After giving birth, be mindful when going into deep stretches.
The levels of relaxin (the hormone that loosens the muscles and joints to accommodate birth) in the body may still be high, increasing the danger of injury due to overstretching. If you had a C-section, make sure the wound heals properly. Avoid doing any intense twists or backbends, as they may
interfere with healing of the wound.
BENEFICIAL POSES:
Seated inner hip openers–Ex. Knees Spread Wide Hero Pose (Prasarita Janu Virasana).
Poses such as this stretch out the inner hips without compressing the abdomen.
Wide-legged squats–Ex. Lotus Hand Seal in Upward Hands Pose Dedicated to Goddess Kali
(Padma Mudra Urdhva Hasta Kalyasana). Wide-legged squats strengthen quadriceps (front of the thighs), hamstrings (back of the thighs), and glutes (buttocks) without putting pressure onto the abdomen.
Standing side bends–Ex. Extended Side Angle Pose (Utthita Parshva Konasana). Standing side bends stretch out the side of the torso and lower back while strengthening the legs without putting pressure onto the abdomen.
Poses on hands and knees–Ex. Tiger Pose (Vyaghrasana). Poses on hands and knees can be done during pregnancy because they do not compress the abdomen. Mild backbends on the knees–Ex. Half Camel Pose (Ardha Ushtrasana). Mild backbends can be practiced during pregnancy since they don’t compress the abdomen.
POSES TO APPROACH WITH CAUTION:
Inversions–Ex. Repose Pose (Shayanasana) . Don’t do any inversions where your heart is above your head beyond the first trimester. Turning your body upside down creates pressure on your internal organs and may be damaging to the developing fetus.
Forward bend twists–Ex. Two Hands Revolved Western Intense Stretch Pose (Dwi Hasta Parivritta Paschimottanasana). Don’t do any forward bends or twists that compress the abdomen and squeeze the fetus and placenta.
Core poses–Ex. Revolved Boat Pose (Parivritta Navasana). Don’t do strenuous core poses that compress the abdomen.
Prone poses–Ex. One-Legged Pose Dedicated to Siddhar Konganar (Eka Pada Konganarasana). Avoid prone poses since they put a lot of pressure on the abdomen. Supine poses where the back is flat on the floor–Ex. Reclined Leg Position of Cow Face Pose (Supta Pada Gomukhasana). Supine poses with the back flat on the floor take out the natural curve in the lumbar spine that is present during pregnancy and can compress the fetus and placenta.
Intense backbends–Ex. One-Legged Pigeon Pose (Eka Pada Kapotasana). Intense backbends create too much stretch in the abdomen and should be avoided during pregnancy.
CONDITION
8. Menopause
Common symptoms of menopause such as hot flashes and mood swings can be alleviated with regular yoga pose practice. Focus on poses that open up the pelvic area as well as mediation to help control stress.
Avoid practicing hot yoga and avoid overexertion. Both can trigger menopause symptoms. It is recommended to avoid vigorous Sun Salutes, as they can increase body temperature and cause hot flashes.
BENEFICIAL POSES:
Mild supine backbends–Ex. Bridge Whole Body Pose (Setu Bandha Sarvangasana). Mild backbends open up the chest and heart area. They can help balance blood pressure and hormonal secretions as well as help relieve mood swings and hot flashes.
Supine hip openers–Ex. Reclined Bound Angle Pose(Supta Baddha Konasana). These poses open up the chest, heart and pelvic areas. Blood flow is increased into the pelvic area and reproductive organs and that can help balance hormonal functions. These poses can help relieve high blood pressure, headaches, and breathing problems.
Supine thigh openers–Ex. Reclined Hero Pose (Supta Virasana). Poses such as this can help improve blood circulation in the ovarian region and stimulate the pelvic organs, which can help balance hormonal functions and relieve the symptoms of menopause.
POSES TO APPROACH WITH CAUTION:
Backbends on hands and feet–Ex. Tip Toe One Hand Upward Bow Pose (Prapada Eka Hasta Urdhva Dhanurasana). Poses such as these can be too strenuous on the upper body (arms and shoulders). They can raise the body temperature and cause hot flashes.
Core poses–Ex. Boat Pose (Navasana) . Avoid any vigorous core yoga poses, as it creates too much tension around the abdominal organs and may worsen the menopause symptoms.
Standing twists–Ex. Revolved Side Angle (Parivritta Parshva konasana). Avoid any intense twists, as it creates too much compression around the internal organs of the torso, which may worsen the menopause symptoms.
Inversions–Ex. Headstand 1 (Shirshasana 1). Avoid any full inversions, as they increase blood flow to the internal organs of the torso and raise heart rate which may cause hot flashes
8. Menopause
Common symptoms of menopause such as hot flashes and mood swings can be alleviated with regular yoga pose practice. Focus on poses that open up the pelvic area as well as mediation to help control stress.
Avoid practicing hot yoga and avoid overexertion. Both can trigger menopause symptoms. It is recommended to avoid vigorous Sun Salutes, as they can increase body temperature and cause hot flashes.
BENEFICIAL POSES:
Mild supine backbends–Ex. Bridge Whole Body Pose (Setu Bandha Sarvangasana). Mild backbends open up the chest and heart area. They can help balance blood pressure and hormonal secretions as well as help relieve mood swings and hot flashes.
Supine hip openers–Ex. Reclined Bound Angle Pose(Supta Baddha Konasana). These poses open up the chest, heart and pelvic areas. Blood flow is increased into the pelvic area and reproductive organs and that can help balance hormonal functions. These poses can help relieve high blood pressure, headaches, and breathing problems.
Supine thigh openers–Ex. Reclined Hero Pose (Supta Virasana). Poses such as this can help improve blood circulation in the ovarian region and stimulate the pelvic organs, which can help balance hormonal functions and relieve the symptoms of menopause.
POSES TO APPROACH WITH CAUTION:
Backbends on hands and feet–Ex. Tip Toe One Hand Upward Bow Pose (Prapada Eka Hasta Urdhva Dhanurasana). Poses such as these can be too strenuous on the upper body (arms and shoulders). They can raise the body temperature and cause hot flashes.
Core poses–Ex. Boat Pose (Navasana) . Avoid any vigorous core yoga poses, as it creates too much tension around the abdominal organs and may worsen the menopause symptoms.
Standing twists–Ex. Revolved Side Angle (Parivritta Parshva konasana). Avoid any intense twists, as it creates too much compression around the internal organs of the torso, which may worsen the menopause symptoms.
Inversions–Ex. Headstand 1 (Shirshasana 1). Avoid any full inversions, as they increase blood flow to the internal organs of the torso and raise heart rate which may cause hot flashes
Comments
Post a Comment