Tackle Your Cold with Yoga in 20 minutes
Welcome to OC welcomes guest blogger, Michelle Terpstra, a Certified Yoga Instructor.
Next time you have a cold, grab your Yoga mat!
Before you begin, gently wrap an ace bandage around your forehead or eyes to release the tension in your sinuses. If available, burn peppermint oil while practicing being sure to breath deeply. Play some peaceful music as well.
Child’s Pose (Balasana), 2 minutes
Relax, Increase Circulation and Activate Organs
From a seated position, spread your knees wide and bring your toes to touch. Now fold forward reaching the fingertips towards the top of the mat allowing your forehead to rest on the ground.
Ragdoll (Uttanasana), 3 minutes
Release Lower Back, Awaken Respiratory System, Help Drain Sinuses
From standing, feet hip distance apart, fold forward grabbing opposite elbows. Now hang heavy and allow the neck to relax. Be sure to keep a bend in the knees and then gently sway side to side.
Supported Bridge Pose (Salamba Setu Bandhasana), 3 minutes
Increase Circulation to Upper Torso, Relieve Stress
Lie on your back with your feet flat to the mat and knees pointed to the sky. Gently roll up one vertebra at a time lifting your bottom off the ground about 4-6 inches. Place a rolled blanket or Yoga block under your sacrum and relax onto the support.
Supported Bound Angle Pose (Salamba Baddha Konasana), 3 minutes
Destroys Disease (according to traditional text), Opens Hips and Chest
Place a Yoga bolster or a few blankets on the mat to run the length of your head to sacrum. Next, lie down across the bolster supporting your entire head and allowing your pelvis to be lower than your torso. Bring the soles of the feet together and let the legs open wide reaching for the mat. If your inner thighs or hips are tight, place a Yoga block or blanket under each knee for support.
Supine Twist (Jathara Parivartanasana), 2 minutes each side
Detoxifies Organs, Improves Breathing, Soothes Nerves
Lie down on your back with your legs extended and with your palms guide your right knee in towards your chest. Place your left hand on outside of the right knee. Gently guide your knee across your body reaching for the opposite floor. Now allow your gaze and free arm to reach to the right and maintain contact on the mat with both shoulders. After two minutes, switch legs and repeat.
Legs Up the Wall Pose (Viparita Karani), 5 minutes
Energizes the Body, Revives Tired or Cramped Legs and Feet
Place a Yoga bolster or blankets lengthwise about 4-6 inches away from the wall. Next, lie on your back and swing your legs up the wall gently allowing your hips to settle onto the bolster. Now release your arms next to you with your palms facing up receiving much needed energy.
You should now feel reenergized and breathing a little better. Practice this series twice a day until your cold passes.
Namaste,
Michelle Terpstra, CYT
- Website: http://mctyoga.com/
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- Twitter: @mctyoga
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