Posted at 09:15h
in
Yoga,
Health
by Powerliving
It’s getting to that time of year when the coughs and sneezes might catch you out. You may well not want to, or feel up to, doing a hard work out. It’s good to know though that you can still practice yoga when you feel like you’re getting a cold or are right in the thick of it. It can actually help your body to fight the nasty bacteria better and boost your immune system.
If the prospect of the heated yoga studio calls, just note that a heated power vinyasa might not be such a great idea right now. Adjust your practice to a slower and more restorative one, like a Level 1, yin or nidra practice.
Not feeling up to getting to a studio? We’ll show you three poses that can help you relax, breathe more easily and feel better quicker. All you need is a bolster, some blocks and a yoga mat. Let’s get started:
Lie on your back on your mat, draw your knees into your chest and rock a little side to side. After a few rocks, let both knees fall to the left side at the same time. Do your best to stack your knees. Place your left hand on your right knee and reach your right arm out at shoulder height, right palm facing the ceiling. Keep your neck neutral with your gaze on the ceiling but feel free to close your eyes. This twist will help stretch your intercostal muscles, which run between and around the lungs. If you’ve been coughing a lot, your body will appreciate this. Work on breathing more deeply while you’re here. After a few slow deep breaths, carefully lift your knees up and switch to the second side.
Ideally, you’d use two blocks and a bolster for this supported posture. Our aim is to keep the chest lifted and open and without any strain on your neck, shoulders, or upper back. Place a bolster behind you on your mat; the bolster should run along the length of your spine. Support your head with a block so your head is higher than your hips.
Back your hips right up to the bottom edge of the bolster and lie down onto your back with your head at the highest point. Bend your knees and draw your heels up to your hips. Gently open your knees out to the sides of your mat. Feel free to prop up your knees with pillows or blankets so you don’t feel too much pulling on your inner thighs. Allow your arms to rest off to the sides and turn your palms to face up toward the ceiling.
Close your eyes and rest here for a few minutes. Feel your breath moving into your upper chest and heart. See if you can deepen and slow your breathing down and, of course, breathe through your mouth if your nose is stuffed up. To come out, slowly lift your knees in toward each other and then roll over onto your right side, coming completely off your bolster set-up. Rest on your right side for a few breaths before coming up to a seated position.
Move your mat over to a wall. Sit sideways on your mat with your left hip touching the wall and carefully come onto your back, swinging your legs up the wall. Wiggle yourself as close to the wall as you can without overstretching your hamstrings. Place your hands on your belly or out to your sides in a goal post/ cactus position.
Bring your attention back to your breath and stay in the pose for a minimum of 10 breaths. If it’s comfortable, you can stay for as long as 5 minutes. To come out, roll onto your right side and rest here for a few breaths.
These poses will leave you feeling relaxed, calm and also cost little energy, so you can let the pose do its magic on your way to recovery. Soon you will be able to step on your mat again and heat up your practice.
If you don’t have any yoga props at home, check out the amazing yin yoga classes at your nearest Power Living studio or try out our online classes at Yogaholics.
Written by Claire Mark
