By Claire Diab and Dennis Boyle
Allergies are a common problem for many in the fall. For many, seasonal allergies create symptoms such as runny nose, itchy eyes, shortness of breath, and cough. Allergies are caused by previously being exposed to an allergen. The immune system reacts to what it considers to be a foreign body. When the body is exposed to allergens, it produces a substance called histamines that causes allergy symptoms. Allergies are developed through life and should be considered during seasonal outbreaks for those who suffer from them. If gone untreated, allergens could develop into chronic asthma or bronchitis. There are many ways to prepare for season allergies to decrease the symptoms triggered by dust, animal dander, mold, food, or pollen. These are all examples of environmental allergens, and they serve as triggers for allergy sufferers.
Standing Forward Bend and Childs Pose are two great yoga poses that can help alleviate allergy symptoms. These poses open up the rib cage and help to expand the room around the lungs. They also help by reducing sinus pressure and helping to open the nasal passages. Childs Pose is an inversion that aids the circulatory system by reversing the flow of blood to the upper body and brain. This pose stretches the back muscles, shoulders, and hips. Standing Forward Bend is another inversion, reversing the flow of blood; it lengthens the spine and the ligaments of the legs. Begin practicing now and be prepared for the fall! Enjoy!
Standing Forward Bend
HANDS TO HEART POSE HANDS TO SKY POSE HANDS TO FEET POSE
Breathe 3-5 Breaths Inhale, Reach Hands Up Exhale, Hands to Feet
Instructions:
- Standing, bring your hands to your heart. Breathe in and out 3-5 times.
- Inhale and reach your hands toward the sky. Lift your face toward the sky.
- Exhale; bend forward from your hips. Bring your hands toward your feet.
- Relax all the muscles in your face and enjoy the inversion (head is below heart). Breathe in and out 3-5 breaths.
- Slowly and gently rock your upper body slightly side to side.
- Next, roll up one vertebra at a time like a zipper zipping up, extending your arms out to the sides (your head is the last to come up); reach your arms up over your head, face toward the sky.
- Exhale; fold forward from your hips.
- Repeat this wave-like motion, inhaling up and exhaling down 6-9 times.
Benefits:
- Lengthens the muscles around the spine and back of legs.
- Nourishes and massages the internal abdominal organs.
- Increases blood flow to the muscles and nerves in the face.
- Nourishes the brain.
Safety Tips:
- If your back bothers you, this pose can be performed sitting in a chair.
- Avoid this pose if you have a head cold or sinus condition.
- It is fine to slightly bend your knees when folding forward.
Child’s Pose/Table Pose
CHILD’S POSE TABLE POSE CHILD’S POSE
Breathe 6-9 Breaths Inhale Exhale
Repeat 6-9 times
Instructions:
- Come into Child’s Pose. Sitting back on your heels, rest your forehead on your towel or mat.
- Your arms are extended out in front of you with your palms turned down; elbows are relaxed and on the floor.
- Breathe in and out of your nostrils 6-9 deep breaths.
- Relax all the muscles in your face and enjoy the inversion.
- Slowly and gently rock your upper body side to side.
- Next, come into Table Pose on your hands and knees. Make sure your wrists are in line with your shoulders and your knees are in line with your hips.
- Inhale in Table Pose.
- Exhale, Child’s Pose.
- Create a rhythm moving back and forth, inhaling Table Pose and exhaling Child’s Pose 6-9 times.
- Rest in Child’s Pose, breathing deeply for three to five minutes.
Benefits:
- Lengthens the muscles around the spine.
- Nourishes and massages the internal abdominal organs.
- Increases blood flow to the muscles and nerves in the face.
- Nourishes the brain.
- Strengthens the shoulders and chest (Table Pose).
Safety Tips:
- If your knees bother you, avoid this pose or bring knees apart and do not sit all the way back on your heels.
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
