Yoga can be a very powerful tool for healing. doctors, physiotherapists, and fitness enthusiasts are frequently prescribing yoga to their clients for a variety of reasons. According to Jessie Chapman, author of Yoga Therapies (Ulysses Press, 2003), “yoga has the ability to help the physical body to become more flexible and strong while the mind becomes more open and steady.” Practiced properly, yoga can help each and every one of us. “Cleansing postures stimulate the removal of stress and wastes from the body while the breathing practices relax the heart rate and nervous system,” says Chapman. Maybe that’s why the following five poses are so beneficial for curing and calming such common ailments as anxiety, menstrual cramps, headaches, poor digestion, and fatigue. Next time you feel pained, worried, or tired try one of these postures – just taking the time to relax may be exactly what the doctor ordered.

Viparita Karani (legs-up-the-wall)

Especially good for: Fatigue

Fatigue and sluggishness are washed away by pure oxygenated blood and replaced with vitality and alertness.

Positioning: Lie flat on your back with your legs up against a wall. Press the buttocks into the wall and lower back to the floor. Gently activate your leg muscles. Rest the back of your hands on the floor, tuck your chin in, and focus on the soft inhale and exhale.

Variations: Not applicable.

Benefits: Relieves tired feet, ankles, and legs. Stimulates blood flow to the heart. Rests the heart and relieves fatigue. Prevents varicose veins.

Contraindications: Avoid if you have serious eye problems such as glaucoma.

Baddha Konasana

Especially good for: Menstrual Discomfort

This forward extending posture opens deep into the hips, releasing stiffness and stimulating blood flow to the pelvic organs.

Positioning: Sit with your soles of your feet together, hands around your feet. Open the soles of your feet out, keeping the little toe side of your feet together (much like you were cupping them) and press your elbows to your knees. Lifting from the front of your body, inhale and lengthen forward from the front of your torso. Exhale to release forward and down, dropping your head. Keep lengthening forward and down with the ‘in’ and ‘out’ breath.

Variations: Rest your forehead on a bolster or pillow. Place blocks or rolled up blankets under each knee if your knees are straining.

Benefits: Offers a boon of health when menstruating because blood flow is stimulated through the hips and pelvic organs. Heat is released from the hips and pelvic region which helps relieve menstrual cramps.

Contraindications: Avoid moving forward if there is lower back strain, instead stay seated upright and focus on moving your knees down.

Balasana (child’s pose)

Especially good for: Headaches

With the forehead releasing down onto the floor, the gentle pressure releases tension stored in the head, calming the mind.

Positioning: Sit with your buttocks on your heels. Rest your torso on your knees and place the back of your arms alongside your legs with your palms facing up. Rest your forehead on the floor, drop your shoulders, and feel yourself relaxing completely as you focus on the soft air flowing through your nostrils.

Variations: Rest your head on a bolster or pillow.

Benefits: Calms the nervous system and mind; cools the body; slows down the heart rate and breath; relieves anxiety, stress, and headache.

Maricyasana Twist

Especially good for: Poor Digestion

This twisting posture gives an internal massage to the body’s systems. It cleanses sluggish internal organs and releases toxins.

Positioning: Sit on the ground with your legs outstretched. Bend your right leg and place your foot close up to your groin, so your thigh touches your abdomen. Inhale; place your right hand on the ground behind your right hip. Lock your left arm in front of your right knee, pressing your knee into your arm. Inhale fully, thinning your waist. Exhale and turn to look over your right shoulder. Continue twisting with the ‘in’ and ‘out’ breath, then release and change sides.

Variations: Have the backhand lifted on a block if you cannot reach the floor. Sit on folded blankets for comfort.

Benefits: Deeply massages and cleanses the internal organs, stimulates the digestive system, and promotes bowel functions.

Contraindications: Avoid if pregnant. If menstruating, avoid twisting strongly.

Salamba Sarvangasana

Especially good for: Anxiety

This posture is known as the ‘Queen of Postures’ for its powerful healing and calming effects on the systems of the whole body.

Positioning: Lie back on two or three neatly folded blankets with your shoulders about an inch from the blanket’s folded edge and your head on the floor. Bend your knees and as you raise your feet off the floor, place the palms of your hands onto your back for support. Slowly straighten your legs and move them into a vertical position, forming a straight line. Walk your hands down towards the shoulders more. Move onto the top of your shoulders and keep your elbows shoulder-width apart. Keep working your whole body upwards in a straight line. Keep your eye gaze steady on the chest and focus on your breath. Stay for ten breaths or longer then release and rest.

Variation: Not applicable.

Benefits: This inverted posture gives the heart a rest allowing the systems of the whole body to relax. The mind begins to calm quickly in this posture and the body cools. It also relieves exhaustion, anxiety, and tension.

Contraindications: Avoid if you’re menstruating, pregnant, or if you suffer from neck problems, hypertension, a weak heart, or brain problems. Ask for assistance from a yoga teacher when first practicing.

Jessie Chapman is based in Byron Bay, Australia and Bali where she teaches yoga and teacher trainings. She has written four books on yoga published by Ulysses Press including Yoga Therapies (Ulysses Press, 2003). She also runs Radiance Yoga Wellness Retreats in Australia and Asia (www.radianceretreats.com). For more on Jessie visit www.intoyoga.com

March/April 2004

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