Sidebar: Poses for Better Breathing

High pollen counts cause many people to exhibit one or more of the following symptoms: nasal or sinus congestion, headache, post-nasal drip, scratchy throat, itchy, watery eyes, sneezing, and hacking. These symptoms are often accompanied by drowsiness and lethargy. During these times, regular daily activities need to be modified or eliminated to accommodate the body’s need for rest. Yoga poses can also be modified to assist the healing process and provide the body the deep relaxation it so desperately needs.

Supported reclining bound angle (supported supta baddha konasana) and elevated legs-up-the-wall (viparita karani) are two therapeutic yoga poses that can be incorporated into a regular yoga practice for relaxation and stress reduction. Both of these poses are done lying on the floor with the support of a bolster.

In the supta baddha konasana variation, the bolster is placed lengthwise to support the torso from the waist up. Once you are in the pose, there is nothing you need to do. The bolster maintains the lift of the chest while the body relaxes completely. As the abdomen softens, the breath slowly deepens. If you have never done this pose, you will be amazed at how much the breathing process is enhanced by simply lying down with the chest supported in this manner. The support of the bolster encourages movement of the accessory muscles of respiration (the intercostals, diaphragm, and deep abdominals, in particular) so that the breath happens easily and automatically, just as it should. This pose also increases circulation of the blood and lymph around the pelvis, aiding in removal of toxins.

Supta baddha konasana is very helpful for sinus headaches or headaches due to tension. Adding a weight of ten to twenty pounds to the forehead makes the pose even more effective as a headache remedy. Place a sandbag across the forehead so that the bulk of the weight is at the top of the eyebrows. If you don’t have a sandbag, you can use a small flat weight wrapped in a towel or blanket. You may need to use additional pillows or blankets to keep the weight from sliding off. Even though it takes some extra time to set up, it is well worth the effort.

In viparita karani (elevated legs-up-the-wall pose) this gentle inverted position facilitates circulation of the blood to all parts of the body, so that all the vital organs, such as the heart, lungs and brain, are cleansed as they receive fresh oxygen and are relieved of waste products. Inverting the body also allows the pelvic organs to function more efficiently. The intestines and colon, which are usually weighed down by the organs above them, are now free to move, thereby assisting the peristaltic activity that aids digestion and elimination. Inverting is also very restful for the legs and is a good way to stretch out the back of the knees after spending time in a bent-knee pose such as supta baddha konasana.

If you take time to do these poses on a regular basis, you will noticeably improve your overall health and well-being.

Lynda Gill is a Certified Iyengar Yoga Instructor and Director of Mainstreet Yoga in Alpharetta, GA. Contact 678-297-1229 or visit www.mainyoga.com.

Sidebar: Poses for Better Breathing

1. Viparita Karani
(elevated legs-up-the-wall pose)
This pose requires only the bolster, the floor, and a wall.
1. Place the bolster crosswise near the wall (i.e. with the long edge parallel to the wall). Leave a space of three to four inches between the bolster and wall.
2. Come into the pose sideways with the knees bent and one side of the pelvis on the bolster. With the bottom of the pelvis against the wall, simultaneously roll the back of the torso onto the floor as you swing the legs up the wall. The bolster should fully support the back of the pelvis and the lower ribs while the shoulders rest firmly on the floor and the legs stretch up the wall.
3. Relax the arms, close the eyes, and remain in the pose for five to ten minutes or longer.
4. To come out of the pose, bend the knees, place the feet against the wall and slide the torso away from the wall until the back of the pelvis rests on the floor. Cross the shins and rest them on the bolster. Remain on your back with your legs on the bolster for at least 20 to 30 seconds or longer, if desired. Then slowly roll to the side and use your arms to push up to sitting.
This pose is not recommended for individuals with eye pressure or retinal problems and should not be done during menstruation. If you feel any pressure or discomfort in the head, neck or lower back, try doing the pose without the bolster. Just lie with the back of the torso flat on the floor and the legs up the wall.

2. Supported Supta Baddha Konasana (reclining bound angle pose)
For support you will need one rectangular firm bolster, three folded blankets or pillows, and one strap.
1. Place the bolster lengthwise on the floor with a folded blanket or pillow at one end to support the head.
2. Sit in front of the narrow edge of the bolster (opposite the end with the head support) and center the back of the pelvis in front of the bolster so that the torso will be supported evenly when you lie back.
3. Bend the knees, letting them release out to the sides and down towards the floor as you bring the soles of the feet together.
4. Make a large loop out of the strap and bring it over the head and down to the waist, looping one end of the strap around the feet to secure them and the other end around the middle of the back of the pelvis. Adjust the size of the loop so that it is not too snug.
5. Place a folded blanket or pillow under each knee, supporting the thigh and shin. Then lie back using the hands and arms. The front of the body should lengthen as you lie back. Adjust the head support so that it touches the top of the shoulders and fully supports the neck.
6. Relax and enjoy! You may stay in the pose from five to twenty minutes as long as you are comfortable. To receive the therapeutic benefits, I recommend a minimum of seven to ten minutes. To come out, use your hands and arms to push yourself up to sitting. Lift the strap off and use the hands to lift the knees and straighten the legs.
If you experience any discomfort in the lower back while in the pose or after coming out of the pose, try adding blankets or pillows to raise the height of the knees or the upper torso. The support under the head may also need to be raised or lowered for comfort of the neck and shoulders. If this pose does not feel absolutely delicious, seek help from a qualified teacher.

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