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Transforming Fear to Joy

Restorative Yoga for Relieving Sinus Congestion

Those of us with vulnerable respiratory systems need to be vigilant during flu seasons, and the past 18 months of COVID have amplified and extended this time of risk.

The yoga sequence that follows is designed to cleanse the respiratory system particularly any congestion in your sinuses.

In each of the poses, watch your breath experience. Is your breath becoming less laboured, longer, smoother? In addition, practise the Yoga Actions below to stabilize your sit bones.

YOGA ACTIONS:
1. Draw the skin over the buttocks, sacrum and tailbone down to the sit bones.
2. Lift the skin over the hamstrings up to the sitbones.


SUKHASANA (Easy Pose) 3 – 5 minutes
– spend a few minutes centering by practising the Yoga Actions


SALAMBA UTTANASANA (Supported Forward Fold) 2 – 3 m
– 2 blocks for crown of head OR chair for forehead



SALAMBA ADHO MUKHA SVANASANA
– slanted blocks at wall for hands


SALAMBA BADDHA KONASANA
– belt legs
– sit on front edge of chair so toes can drop toward floor


PRASARITA PADOTTANASANA
– heels of palms align with heels of feet


SIRSASANA (Headstand) 1 – 2 m
– your choice of above variations

SALAMBA VIPARITA DANDASANA


1) front edge of chair seat into mid-shoulder blades
– hands support back of head; crown releases toward floor

2) front edge of chair seat at bottom of shoulder blades
– crown of head & upper arms rests on bolster & blanket support


SALAMBA USTRASANA (Supported Camel) 2 REPS @ 1 m ea
– bolster across ankles
– pubic bone remains at wall

1) back of neck lengthens while crown extends toward ceiling

2) back of neck lengthens while crown releases toward floor


SALAMBA SARVANGASANA
– chair, 2-3 blankets


SALAMBA HALASANA
– rest thighs on chair seat


SUPTA BADDHA KONASANA (Supine Bound Angle Pose) 2 m
– no props OR blocks under thighs
– lumbar spine is resting into mat


SALAMBA SETU BANDHA
– 2 double-folded blankets; 2 blocks; calves on chair seat

VIPARITA KARANI (Legs Up the Wall) 6 m ea

1) to release the kidneys: Iyengar variation – sacrum on bolster; lumbar supported

2) to stretch/lengthen the lumbar spine: Kaiut variation – lumbar free

May your breath flow freely and quiet your mind. Namaste.

Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.

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