Allergy Relief

Tis the season in North Carolina where drifts of green pollen coat everything outside. When the wind whips it up, it is almost inescapable and all the common symptoms of allergy season are upon us. This week we will practice postures to open the chest to encourage the breath, some mudras to help release congestion as well as relaxing postures with the head elevated to lessen sinus pressure.

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Mahasirs Mudra
Seal of the Great Head

Curl ring finger into palm; bring together tips of thumb, index & middle fingers; extend the little finger. Rest hands with palms up.
Benefits: Draws energy down from head

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Skull Shining Breath
Kapalabhati

Inhale thru both nostrils to fill chest. Exhale quickly draw diaphragm back toward spine and expel breath thru nose. Allow inhale to come naturally, expel exhalation through nose. Repeat 27, 54 or 108 times at a comfortable speed.

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Shoulder Extension w/ Strap

Sit or stand with strap held behind back with palms facing back. Keep arms body’s distance apart or wider. Keep chest wide and shoulders drawing down the back and use the triceps to extend the straight arms back away from the body. Hold for a few seconds, then release and repeat 3-5 times.

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Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.

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Cow's Face Pose (Arms Only)
Gomukhasana

Raise the arms out to the sides and turn the palms backwards. Raise the left arm overhead and bring the right arm behind the back, bending both elbows. Either grasp a strap or clasp the hands together behind the shoulders. 
Hold 10-20 breaths then release and change sides.

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Half Standing Forward Bend
Ardha Uttanasana

Begins standing in Tadasana. Bend forward from hips and place fingertips on either floor, blocks or tops of knees with arms straight. Open heart forward and draw thighs and sit bones back. 
Hold for 10 breaths, release into Uttanasana.

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Chair Pose
Utkatasana

Begin in Tadasana. Bend both knees and lower pelvis, grounding thighs. Inhale hands either to hips, arms parallel to floor or overhead. Exhale and lean torso forward from hips as you sit back bending the knees. Be sure that the knees do not go forward of the ankles and do not arch the lower back excessively. ​

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Rotated Chair Pose
Parivritta Utkatasana

Begin in Utkatasana with hands in Anjali Mudra. Twist torso to the right, placing left elbow to the outside of the right knee. Perform 18-27 rounds of Kaphalabhati pranayama. 
Return to Utkatasana, the twist torso to the left, placing right elbow to the outside of the left knee. 
Perform 18-27 rounds of Kaphalabhati pranayama. Return to Utkatasana and then fold forward into Uttanasana.

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Cobra Pose
Bhujangasana

Ly on the belly with the hands under the shoulders. Press pubic bone into floor and lengthen legs behind you. Inhale and press upper body away from floor keeping shoulders back and chest broad. 
Hold 5-10 breaths and release chest to floor. 

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Three-Legged Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Raise right leg into the air, keeping hips square to the floor.

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One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

From Three-Legged Dog, bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. 

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Half Lord of the Fishes Pose
Ardha Matsyendrasana

From pigeon, sit on right hip and draw left leg around so that the left foot is to the outside of the right knee. Inhale and wrap right arm around front of left knee. Exhale and twist into left leg, compressing the belly. Twist from belly, through ribs, chest, and then head. 
Hold for up to 1 minute, then release and move back into three-legged dog on the other side.

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Supported Wide-Legged Forward Bend
Salamba Upavistha Konasana

Sit on edge of folded blanket in front of a chair with legs straddling the chair. Inhale to lengthen the spine and place a bolster vertically in front of torso. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.

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Fish Pose
Matsyasana

Lay on back with arms to sides. Inhale and lift head and chest away from floor, support with forearms under back. Rest back of head lightly on floor. Either keep legs straight on the floor or lift legs at a 45 degree angle contracting the belly in towards the spine.
Hold 5 breaths and release.

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. ​

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Bricklayer's Rest
Brajilya Nivrttyasana

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.