![]() ![]() Interlock your fingers and place your outer forearms against the floor. Release Uttanasana and come down to your hands and knees. See also Standing Forward Bend (Uttanasana) with Yoga Blocks Supported Headstand Clasp the back of your heels with your hands, gently bringing your torso toward your legs. Bring your feet hip-width apart, and on an exhalation, fold forward, resting your head on a support. See also Stretch Skillfully: Wide-Legged Standing Forward Bend Standing Forward Bend, supportedįrom Wide-Legged Standing Forward Bend, place your hands on your hips and come up to standing. Place your hands on the floor inside your feet. Bring your feet about 4 feet apart and fold your torso forward, resting your head on the floor or on a support. See also 3 Ways to Make Downward-Facing Dog Feel Better Wide-Legged Standing Forward Bendįrom Down Dog, walk your feet up until they are in line with your hands and come up to standing. Extend through your inner arms while pressing the tops of your thighbones firmly back and away from your face. See also Escape to Your Mat: Supported Child’s Pose Downward-Facing Dog Pose, supportedįrom Child’s Pose, press your hands into the floor, tuck your toes under, and lift your hips up and back into Down Dog. Place your arms on the floor in front of you, allowing the elbows to bend out to the sides. With your eyes closed, fold your torso forward, letting your forehead rest on the floor or on a support like a bolster, blanket, or block so your head and neck can rest more fully. Child’s Pose, supportedīegin by sitting on your feet, with your knees separated and your big toes touching. ![]() Salute: Practice 3 to 5 rounds of the Sun Salutation of your choice. Visualize the skin around the throat, jaw, and mouth softening. Instead, use this sequence to build up your immunity throughout the winter and keep common colds at bay.īreathe: Take a comfortable seated position, close your eyes, and breathe, focusing on lengthening the duration of both the inhalation and the exhalation over time. Hold each pose for two to five minutes, breathing deeply from your diaphragm the entire time.ĭon’t wait until the first sign of sniffles to attempt this practice-by that point inversions could agitate both body and mind. In each pose, Little recommends resting your head on a support to allow your neck, throat, and tongue to relax fully, thereby encouraging the lymph to flow freely through the nose and throat. When you return to an upright position, gravity drains the lymph, sending it through your lymph nodes for cleansing. The movement of lymph is also affected by gravity, so any time your head is below your heart- for example, in Uttanasana (Standing Forward Bend) and Salamba Sarvangasana (Supported Shoulderstand)-lymph moves into the respiratory organs, where germs often enter the body. Physical exercise, such as yoga, is key for keeping lymph flowing. ![]() ![]() Unlike blood, which moves as a result of the heart pumping, lymph moves by muscular contractions. Tias Little, director of Prajna Yoga, believes a practice that includes supported and inverted poses increases circulation of lymph-a clear, watery fluid that moves through the body picking up bacteria and viruses and filtering them out via the lymph nodes. If you’d just as soon skip winter’s colds and flu this year, you may want to spend more time on your mat. To prime your body for winter health, try this gentle sequence designed to support the lymphatic system. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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