Pranayamas and Asanas for Sinus

Sinusitis is a common condition defined as inflammation of the paranasal sinuses. It is usually caused by allergies, infection or irritation due to particles or chemicals in the air. Your sinuses or the sinus cavities get inflamed in sinusitis. It is a common ailment during monsoon and humidity. The symptoms include a stuffy nose, thick discharge from the nose and facial pain. It can also cause cough, headache, fever and sore throat.

I have been dealing with sinusitis since a young age and have always been finding a natural remedy that I could go for on a long term, till I found out that certain yoga asanas ease breathing during sinustitis by opening the air passage of the nose.

  1. Anulom Vilom pranayama is a breathing technique and it helps remove the congestion of the nasal passage. It aids free flow of air. It also improves blood flow to the brain and boosts immunity
  2. Doing more Bhujangasana or the cobra pose as it is one of the best yoga poses for your lungs. It helps you breathe easily. It also relieves backache, aids weight loss and cures thyroid and gynaecological conditions.
  3. Kapalbhati, a breathing technique, not only clears your sinuses but also improves your brain functions. The exhalation in kapalbhati is forceful. It also clears the blockages in your respiratory system, treats cough and cold, enhances memory and aids weight loss.
  4. Ustrasana or the camel pose is another yoga asana that you could practice to get relief from sinusitis. It removes the stuffiness in your nasal passage. It also improves digestion and eyesight
  5. Bhastrika Pranayama is another breathing technique to get relief from sinusitis. It removes the congestion and treats sore throat and cold.

Inversions can really help to get things loosened up and moving. These poses will intensify the pressure in your head, but when done, you should feel some relief shortly after. Give it time, and be open-minded.

 

REFERENCES: https://www.india.com/lifestyle/yoga-asanas-for-sinus-relief-5-yoga-poses-to-get-relief-from-sinusitis-2365762/

Hands-On Assists to Enhance Shavasana

Many people are not aware of how much emotional and physical tension they hold in their head, neck, and forehead. Releasing this tension through physical touch can open the door to deeper relaxation in Shavasana and life. The following adjustments to this sensitive area are incredibly subtle, so be sure to share them only with students who know you, trust you, and have invited your assistance.

1. Feet

According to healing traditions, many of the body’s energy lines begin in the feet, so that’s where we start to invite initial relaxation. The feet can also be a less intimate body part, so beginning here may allow your student to become more comfortable with your touch.

Rub your palms together as you approach your student to gently alert them that you are near, while also making sure your hands are warm. Let your hands fall softly onto your student’s feet. Take a breath here, simply making contact. Place your Hands on Top of Feet to facilitate the symmetrical relaxation of the tops of the feet and arches, sitting below a student’s feet, lay your palms across the tops of her feet, fingers softly resting on the outsides of her feet, thumbs touching the inner arches.

Option: To press the ankles downwards and also bringing your palms beneath the toes to push it upwards as a counter.

 

2. Shoulders

Rub your palms together to warm your hands. Let your palms fall gently to the juncture between the deltoid (muscle covering the shoulder joint), collarbone, and pectoralis minor muscle (upper chest). As your student inhales, breathe in with them. As they exhale, apply a gentle pressure down.  The intention here is to encourage your students to get heavy and grounded in shavasana. Stand above their head, squat down, and put gentle pressure on the top of their shoulders to encourage their shoulders to roll back and down. Then pat down their upper arms and lower arms- slow, gentle pressure.

Option: You can also apply pressure to the middle of their palms to help them ground into relaxation.

 

3. Third Eye/Temple

Put some skin safe essential oils on your hands, making sure they aren’t too intense. In the first few minutes of shavasana, rub the oils into their third eye with your thumbs. Then, place your thumbs at the top of the forehead and your fingertips above the hairline; take a deep breath here. Draw your fingers away from each other along the forehead, then make circular motion at their temples with your thumbs. Finish by giving three mild tugs at the earlobe.

 

There are more areas that you can assist on, check them out in the references below!

https://www.yogajournal.com/teach/5-hands-on-assists-for-savasana

How to Give The Best Savasana Assists

https://yogainternational.com/article/view/8-craniosacral-adjustments-you-can-give-in-savasana

 

 

Balancing chakras with essential oils

Chakras are also sometimes referred to as energy centers or vortices. Each chakra is thought to resemble a colored wheel that spins in a clockwise direction, and the chakras are thought to each spin at a different rate or frequency.

Chakras are invisible to the naked eye and interconnect our physical and spiritual selves. Each of the seven chakras is tied directly to a specific region and nerve center of the body.

Massage, reflection, meditation and energy work using essential oils is thought to

promote balanced chakra functioning. The idea is to apply activating essential oils to energize sluggish chakra function or calming oils to quiet over-active ones. A combination of both activating and calming oils will tend to have an overall balancing and supportive benefit to the chakras. When all of the chakras are balanced in their expression, the expression of physical, mental and spiritual well being is manifested.

Root Chakra (Muladhara)

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Why dancers should practise yoga

What do you think yoga and dance have in common? Being a dancer since young, I’ve realised that dancers are always too focused on achieving their own goals (eg. getting that kick real high, perfect backbend curve, a particular dance stunt) that eventually neglected and negatively impacted our body. When I turned to yoga, I realised that every dancer, especially those at a professional level should try it.

Ways that yoga can benefit dancers and individuals:

Increased body awareness

While all dance classes focus on position and alignment, yoga classes take this one step further. The slower pace of a yoga class naturally allows for greater precision. By taking the time to fine tune the details of proper alignment you learn to build each pose from the ground up to create a strong foundation, and to stack the joints for greater stability and power. In this way, every movement is conscious and deliberate, a moving meditation. Moving slowly and deliberately allows more opportunity to notice and correct habits that might create issues over time, such as rolling in or out on your ankles as you balance.

Increased strength and flexibility

Many of the standing poses in yoga develop the same muscles which are used for jumps, balancing and backbends! Yoga also promotes and cultivates the idea of stretching the body in all directions, (eg. trikonasana) the pose creates an opposing stretch, a key concept in strengthening the core muscles as well as perfecting the sense of balance for the dancer.

Even though dancers are flexible, most of us have certain tight areas. Poses that focus on these areas will help you unlock greater range of movement and since yoga stretches are generally held for longer periods, you get greater results and make the body less prone to injury.

Linking breath to movement

One of the most valuable tools you will learn in yoga is breath control. Sometimes, we get so uptight the precision and the perfection of the moves, we sometimes forget to breathe at all. Yoga brings our awareness to breathing with each movement.

Don’t get me wrong, the health benefits of dance are still vast. Research has indicated that dancing releases endorphins and reduces stress and it physically strengthens our heart, lungs, muscles, endurance, and bones. It also helps improve coordination, agility, flexibility, balance, and proprioception. However, dance is a very competitive form of art, especially at a professional level, and could have a negative impact on some individuals. But together with the benefits of yoga that goes beyond physical, it can help dancers increase their performance skills, while keeping up their levels of wellbeing!