Lay the weighted bag half on the block and half on your forehead. Lie in Corpse and position a block so that it’s touching the top of your head It’s long axis should be perpendicular to your head. When in Corpse Pose you might also want to lay a weighted sandbag on your forehead. At the end of the first 10 or so exhalations, pause for 2 to 5 seconds before drawing the next inhalation. If you normally take 5 counts on an exhalation, extend it to 7 or 8 counts if possible. Take normal inhalations but lengthen the exhalations as much as is comfortable for you. Either 1) slide off the support first before turning to your side, or 2) bend your knees, press your feet against the wall, and with an inhalation lift your pelvis off the support then slide the support off to one side, lower your pelvis to the floor, and turn onto your side. To avoid any possibility of straining your back when exiting, be sure not to twist off the support. Let the pelvis be support either on a bolster or rolled blanket. Viparita Karani (Legs-Up-the-Wall Pose).Support the torso on a bolster, and shoulders and head resting lightly on the floor. Setu Bandha Sarvangasana (Supported Bridge Pose).Support the torso on a rolled blanket underneath and parallel to your spine. Supta Baddha Konasana (Reclining Bound Angle Pose).Place your head and crossed forearms supported on a padded chair seat. Adho Mukha Svanasana (Downward-Facing Dog).Support your head either on a bolster laid across your extended leg, or, if you’re less flexible, on the front edge of a padded chair seat. The bolster’s long axis should be parallel to your torso. Perform either with your head on the floor, or with your torso and head supported on a bolster positioned between your thighs. While you may be able to find substitutes around the house, I recommend investing in some good props, which can be purchased online or at your local yoga studio. The following sequences refer to certain props throughout-mainly a bolster, a strap, and/or a block. When trying to alleviate a headache, you should emphasize the lengthening of the exhalation of your breath. Practice this visualization especially in the reclining positions. Imagine a space opening up between the front of your brain and the inner surface of your forehead, and let the brain “sink” onto the back of the skull case. Then when you’re ready to do another pose, slip it back down over your eyes.Īs you hold each position, imagine your brain “shrinking” away from the wrap. Whenever you need to see, to change positions or arrange a prop, slip your thumbs up under the bandage and push it up slightly off your eyes. Wind the bandage around your head, either just your forehead or both your forehead and eyes and ears. Roll the bandage up into a tight roll, and start with the free end against the base of your skull. This may sound a little strange, but the pressure of the bandage around the head and eyes as well the bandage’s blocking of outside light help to release the tension. You can either firmly wrap your forehead only, or wrap both your forehead and your eyes (though if you do the latter, be sure not to wrap your eyes too tightly). Whenever I work with a headache, I like to wrap my head with an Ace bandage. Once the headache is established it will be very difficult to alleviate. When treating a tension headache with asanas and breathing, it’s important to start practicing as soon as possible after you start to feel the pain. Yoga asanas and breathing can help too, though mostly with tension-type headaches.Įveryone gets a tension headache now and again, but if you suffer from this type of headache habitually, it’s important to consult a doctor or other health practitioner to treat the pain and work to resolve the ultimate source of the tension. Various treatments-including drugs, acupuncture, chiropractic and massage, and stress-relief techniques-are recommended for dealing with headaches. There are many different kinds of headaches, some (like tension headaches and migraines) are fairly common, others (like sinus headaches or headaches caused by brain tumors) are relatively rare. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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