Allergies can turn summer into a hay fever horror story. But can the endless sneezing, watering eyes and runny noses be eased with yoga? Yes, but it is not a quick fix, more a change in lifestyle. Increased stress is the main factor which has one in five of us reaching compulsively for tissues during the days of high pollen count. Brenda Trigger, who teaches power yoga, believes that the manic pace of modern life means that our bodies are constantly geared for stress. “Tight muscles and shallow breathing stress the immune system which can cause allergies to get worse.”
Yoga can break this cycle of anxiety. The relaxation it induces may also help asthma sufferers. Brenda’s has worked with students suffering from allergies. She says: “Practising yoga requires a long-term commitment. Over time, instead of automatically reaching for inhalers and medication, people find they can ease their symptoms by practising postures and particularly by increasing their breathing capacity. Yoga can offer preventative year-round protection.
“It improves your quality of life by giving back your body and mind the power to heal yourself.”
This basic seven-posture yoga sequence is designed to improve breathing capacity:
1. Sit with your back straight. Hands on knees. Inhale and stretch arms out sideways. Exhale, slowly returning hands to knees. Repeat six times (beginning with 2-second inhale retention, twice, then a 3-second retention, twice, finishing with 4-second retention, twice).
2. Stand in long stride position. Toes of left foot straight ahead; right toes at 45-degrees. Inhale, arms at sides; lift chin slightly. Exhale, open the arms, bend front knee, and lower the chin. Repeat six times, increasing inhale retention as before. Repeat with right foot in front position.
3. Stand tall, legs together. Inhale, lifting arms over your head. Exhale, bend knees, folding body over thighs and bringing hands to floor. Inhale to stand tall, bringing arms back over head. Repeat six times (increase exhale suspension gradually from 2 seconds to 4 seconds).
4. Sit on chair, knees together, lengthen spine. Place left hand on right knee; place right hand on chair behind your bottom. Inhale. As you exhale, twist to the right, looking over your right shoulder. Inhale and return to start position. Repeat six times each side. Increase exhale suspension as before.
5. Sit tall, arms over your head. Take a deep breath. As you exhale, fold forward on your chair, reaching your arms toward the floor. Your next inhale will bring you back to sitting with your arms overhead. Repeat six times. Increase exhale suspension as before.
6. Practise (six times) inhaling with inhale retention increasing from 2 to 4 seconds; and exhaling with exhale suspension also increasing.
7. Relax. Rest in your chair with a tall spine and your hands on your knees. Hold position for up to five minutes.
For more information visit http://www.yogajournal.com/allergy
