Healing touch; When sickness takes a toll, many of us reach for a thermometer, tissues, or cough syrup. But what if adding a yoga mat to that list could offer some relief? Yoga isn’t just about flexibility or spiritual balance; it can also be a remedy to common ailments, providing relief from symptoms like sinus congestion, digestive issues, and more.
Healing touch: Can Yoga Really Aid Recovery?
Absolutely. A 2018 review suggests that consistent yoga practice can help reduce inflammation, potentially aiding those with inflammatory diseases. Another 2013 study showed a decrease in symptoms of nausea, anxiety, and depression among chemotherapy patients due to yoga. This was attributed to yoga’s positive impact on digestion and its ability to stimulate the body’s relaxation response.
Whether you’re a yoga novice or an enthusiast, integrating these seven yoga poses into your wellness routine might just speed up your recovery.
1. Supported Child’s Pose: A Refuge for Nausea Child’s Pose is a cherished posture in yoga, known for its relaxing benefits. When sick, this posture can be particularly helpful for nausea relief.
According to Caroline Young, an expert in both nutrition and yoga, focusing on deep abdominal breathing while in this pose can help relieve stomach tension and decrease nausea.
Instructions:
- Begin by kneeling on your mat with a bolster or pillow in front of you.
- Part your knees, keeping the big toes touching.
- Sit back on your heels and lean forward, letting your upper body rest on the bolster or pillow.
- Extend your arms forward and take deep, calming breaths.
2. Legs Up The Wall: Boosting Circulation and Reducing Stress This gentle inversion can be a godsend when you’re under the weather, especially if you’re dealing with headaches. By lifting the legs, it encourages better circulation and can alleviate swelling in the legs and feet. Plus, it’s incredibly relaxing!
Instructions:
- Position yourself close to a wall.
- Gently lay down on your back and swing your legs up onto the wall.
- Let your arms rest by your sides and breathe deeply, allowing the tension to melt away.
Incorporate and Heal Yoga isn’t a replacement for medical advice or treatment, but it can be a supplementary practice that aids in recovery and provides comfort. The next time you’re feeling unwell, remember these poses. Stretching might just be the unexpected relief you’ve been seeking.
Here are some rejuvenating yoga poses to explore:
Supported Child’s Pose: Alleviating Nausea
- Why it Helps: This pose relieves tension and focuses on deep belly breathing, which can help soften stomach muscles and reduce nausea.
- How to Do It:
- Kneel on your mat, placing a pillow or bolster lengthwise ahead.
- Separate your knees, but keep your big toes touching.
- Sit back with your buttocks on your heels.
- Lean forward, allowing your upper body to relax onto the pillow.
- Extend arms forward and breathe deeply.
Legs Up the Wall: Boosting Circulation
- Why it Helps: The inversion enhances circulation, reduces swelling in the legs, and helps in alleviating stress.
- How to Do It:
- Sit sideways near a wall.
- As you lie down on your back, rotate and extend your legs up the wall.
- Relax your arms by your side or stretch them above your head. Breathe calmly.
Seated Forward Bend: Eases Tension
- Why it Helps: This pose can alleviate headaches and relax tight muscles in the back and neck.
- How to Do It:
- Sit straight, legs stretched in front.
- Inhale deeply, and as you exhale, lean forward from your hips, reaching towards your feet.
- Hold your shins or toes, or let your hands rest beside your legs. Breathe deeply.
Bridge Pose: Expands the Chest
- Why it Helps: Opens up the chest, beneficial for congestion and enhances circulation.
- How to Do It:
- Lie on your back, knees bent, and feet flat on the ground.
- As you inhale, lift your hips towards the ceiling.
- Clasp your hands below your pelvis and extend through the arms. Maintain for a few breaths.
Reclined Twist: Promotes Digestion
- Why it Helps: Gentle twisting stimulates digestion and helps alleviate stomach discomfort.
- How to Do It:
- Lie on your back. Draw your knees into your chest.
- Stretch arms out in a “T” shape. Drop your knees to the right, turning your head to the left.
- Hold for several breaths, then switch sides.
Cat-Cow Stretch: Clears Sinus Congestion
- Why it Helps: The rhythmic movement can help in relieving sinus congestion.
- How to Do It:
- Begin on your hands and knees in a tabletop position.
- Inhale, arch your spine (cow), lifting your head and tailbone towards the sky.
- Exhale, rounding your spine (cat), tucking your chin and tailbone. Repeat several times.
Supta Baddha Konasana (Reclined Bound Angle Pose): Relaxation
- Why it Helps: Relaxes the body and mind, which aids in recovery.
- How to Do It:
- Lie on your back. Join the soles of your feet together, letting your knees fall outward.
- Place hands on your belly or stretch them out to the sides. Breathe deeply and relax.
Always remember, these poses should be practiced with caution. If any pose feels uncomfortable, skip it. Listen to your body and prioritize your health.
[cnn.com]