Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (30 page)

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Headstand Prep/Headstand

When hung over, headstand at your own risk. Even if you are an expert headstander, your ability is a little skewed when you are hung over. If you are attempting your first headstand, it’s probably best to start on a day when you’re 100 percent sober.

Sit on your heels. Interlace your fingers loosely and place them on the ground. Place the top of your head on the ground so your fingers hold the back of your head. Stay here for a few breaths to get comfortable in the position. If this feels uncomfortable, back out of it and come back to sit on your heels. If you are comfortable, tuck your toes and straighten your legs. Stay here for ten long, deep breaths and when you are ready do come out of it gently lower your knees to the ground and relax in child’s pose.

If you want to move onto a full headstand, start to walk your feet in toward your body so your hips line up over your shoulders and your back is vertical. Stay here for a few breaths. If you are comfortable, bend one knee in and bring your heel to your hip. Bring it back down and try the other leg. If you are steady with one leg, try both legs at file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

the same time. When your heels are pulled in toward your hips, slowly extend your legs straight up. Stay for twenty long, deep breaths if you can. When you are ready to come down, slowly lower one leg at a time and rest in child’s pose for a few breaths.

High Blood Pressure

Hypertension, commonly known as high blood pressure, happens when the pressure in your arteries

gets high enough that it endangers the function of your heart and other organs. Some factors that play a

role in developing high blood pressure: being overweight, smoking, stress, lack of physical activity, and

too much alcohol consumption (more than one to two drinks per day). Hypertension can lead to kidney

infection, malfunctioning of the endocrine glands, and problems with the arteries. Chronic hypertension

may lead to heart attack, heart failure, or a stroke. Often, but not solely, caused by stress, high blood

pressure frequently goes undetected and is known as a silent killer.

Not to get all scary on you, but high blood pressure is serious business, and so are your stress levels.

Make sure you’re doing your yoga daily and living a healthy lifestyle—and, of course, under a

physician’s care, which together with your practice can keep your blood pressure in check.

THE HIGH BLOOD PRESSURE YOGA CURE

Moving through these calming yoga poses and breathing techniques can lower blood pressure. Some simple

inversions are also useful because they trigger several internal reflexes that reduce blood pressure. Regular
practice is necessary to achieve lasting benefits. Again, check with your physician before beginning any

physical exercise program.

REAL-LIFE CURES: Todd’s Blood Pressure and Cholesterol Drop

When Todd began practicing yoga, he had high blood pressure, high cholesterol, high stress, and he was about fifty pounds overweight. He had recently relocated to New York City for his job and had found his way to Strala for

yoga. After becoming convinced that regular practice would be the way to go to kick-start a healthy lifestyle, Todd really became hooked when he started to notice a big difference in his stress levels and mood after a few weeks of practicing several times a week. At a routine checkup with his doctor he learned that his blood pressure and

cholesterol had dropped to healthy levels. In just a few months he also lost thirty pounds. Todd continues practicing yoga several times a week to manage his health, weight, and stress.

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Alternate Nostril Breathing

Sit up tall, however you can sit comfortably. Take your right hand and curl down your index and middle finger into your palm. You’ll be left with your ring finger and your thumb, which is a perfect space for your nose to rest between. This hand position will help you alternate between nostrils as you inhale and exhale.

Press your ring finger over your left nostril and inhale for four counts through your right nostril. Close off your right nostril with your thumb so both sides of your nostrils are closed. Hold all the air in for four counts. Release your ring finger and let all the air out your left nostril for four counts. Reverse this pattern starting with inhaling through the left nostril, holding both closed, and exhaling out the right side. Repeat this breathing pattern for three to five minutes.

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Standing Forward Bend

Exhale and bend your trunk forward over your legs. Let your head and neck relax and hang heavy. If your

hamstrings feel tight keep a slight bend in your knees to give them some more space to relax and open. Press your fingertips on the ground.

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Single Leg Forward Bend

From the last pose, press your fingertips into the floor on either side of your legs. Step your left leg back a couple feet behind your right leg. Straighten both legs and fold your torso over your front leg. If your front leg doesn’t straighten easily, bend it enough so your fingers can press into the ground. Stay here for ten long, deep breaths and then repeat on the other side.

Child’s Pose

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