Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (22 page)

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Bow

From plank, bend your elbows and slowly lower your body to the ground. Bend your knees, and reaching around

from the outside of both legs, grab hold of the outside of your ankles with your hands. This action will lift your body and open your spine. Only press as far as you can while still breathing easily. Stay here for five long, deep breaths then slowly lower down. Take a few breaths as you just lie comfortable on the floor.

Pigeon

Get onto all fours then bend your right knee and gently move it forward and lie it on its side in front of you (it should make an inverted V). Straighten your left leg behind you and sink your hips into the ground. If they don’t reach the ground sit on a pillow or a block. Turn your hips and shoulders so they both face your front. Do your best to sit up straight here. Stay here for ten long, deep breaths. Do the other side.

Cold Repair

Colds can be repaired with yoga. That’s the good news. The even better news is that the more yoga you

practice the less you’ll get colds in the first place. A regular yoga practice will strengthen your

immunity. Your yoga practice and these additional breathing techniques can cleanse the body and the

sinuses, leaving you feeling refreshed and relieved even during the worst of colds.

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THE COLD REPAIR YOGA CURE

This routine is designed to strengthen your immunity, clear your nasal passages, balance your nervous system,
and calm you. So even if your cold persists a little longer, doing this routine will make you more comfortable
while you’re sniffling your way back to good health.

Breath of Fire

Sitting tall and comfortably, hands resting on your lap, close your eyes and take a long and deep inhale. Exhale all of the air out. Begin to breathe rapidly in and out through the nose. Pick up the pace if you can and keep your inhales and exhales even. Continue for one minute. After a minute slow down your inhales and exhales gradually until you come back to long and deep breathing. Gently open your eyes.

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Alternate Nostril Breathing

Sit up tall. Take your right hand and curl down your index and middle finger into your palm. You’ll be left with your ring finger and your thumb, which is a perfect space for your nose in between.

Press your ring finger over your left nostril and inhale for four counts through your right nostril. Close off your right nostril with your thumb so both sides of your nostrils are closed. Hold all the air in for four counts. Release your ring finger and let all the air out your left nostril for four counts. Reverse this pattern and repeat for three to five minutes.

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Seated Spine Twist

Extend your left leg out in front of you. Hug your right knee in toward your chest and place your right foot on the ground next to your left hip, crossing it over your left leg. Inhale and lift your left arm straight up. As you exhale, cross your arm over your right leg. Press your right fingertips on the ground behind your hips. Inhale and lift your torso up tall, exhale and twist your torso further to your right. Repeat this same movement and breathing pattern twice more. Gently reverse the twist of your torso to release. Switch legs and do the same thing on the other side.

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Headstand Prep

Sit on your heels. Interlace your fingers loosely and place them on the ground. Place the top of your head on the ground so your fingers hold the back of your head. Stay here for a few breaths to get comfortable in the position. If this feels uncomfortable, come back to sit on your heels. Stay here for a few breaths. If you are comfortable, tuck your toes and straighten your legs. Stay here for ten long, deep breaths and when you are ready come out of it gently, lower your knees to the ground, and relax in child’s pose.

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Headstand

If you want to move on to a full headstand, start to walk your feet in toward your body so your hips line up over your shoulders and your back is straight up and down. Stay here for a few breaths. If you are comfortable here bend one knee in and bring your heel to your hip. Bring it back down and try the other leg. If you are steady with one leg try both legs at the same time. When your heels are pulled in toward your hips, slowly extend your legs straight up.

Stay for twenty long, deep breaths if you can. When you are ready to come down, slowly lower one leg at a time and rest in child’s pose for a few breaths.