Lindell Yoga

Prevent respiratory tract diseases and maintain good health of ears, eyes and throat with Jala Neti. This Hatha Yoga purification practice uses lightly salted water to remove excess mucus and pollution from nasal passages.

Notes

Jala Neti requires a neti pot, pure water and salt.
This technique is not advised for people prone to ear infections or nosebleeds.
Avoid the practice if the nose is completely blocked and after meals.
Practice Jala Neti when necessary, daily or 2 times a week. Prolonged practice is not advisable.

Preparation

Use 1/2 teaspoon of sea salt for 1 cup (250 ml) of lukewarm water. Fill the neti pot with the solution. A painful sensation during the practice indicates too little or too much salt in the water.

Instructions

From a standing or squatting position, lean forward and tilt the head to one side. Breathe through the mouth. Press the nozzle of the neti pot against the upper nostril, tilt the pot, lifting the elbow of the arm that holds the pot. Water should flow out through the lower nostril. When the water has passed, center the head and gently blow the nose.
Tilt the head to the other side and repeat the process.
Keep the mouth open during the practice. If water flows in the mouth or throat, adjust the position of the head.

After completion of the practice, dry the nostrils as follows;
– Stand tall, close one nostril and breathe forcefully out and spontaneously in through the other nostril for 10 times in quick succession. Repeat on the second side and once more through both nostrils.
– Bend forward, torso parallel to floor. Tilt the head to the side, closing the lower nostril and breathe forcefully out and spontaneously in through the other nostril for 10 times in quick succession. Repeat on the second side. Finally center the head and breathe through both nostrils.
– Stand tall, feet apart, close one nostril and exhale forcefully while bending rapidly forward. Inhale while coming upright. Repeat 5 times on each side and 5 times with both nostrils open.

The season of Fall is associated with the element of Metal according to Traditional Chinese Medicine. In this period of the year we are prone to feeling sad and getting respiratory illnesses. Try out these postures to harmonize the Metal energy.

Notes

Practice in a calm and pleasant space.
Wear comfortable, warm clothes. Use a folded blanket or a yoga mat for the practice.
Never strain, especially moving into or out of the postures. Come out of the posture if pain is felt
Breathe through the nose but feel free to sigh though the mouth to help to release tension.
The images are only a visual support and don’t represent an aesthetic goal.
The sequence requires a belt and a (foam) block (or dvd-box), optionally a cushion.

Cowface arms with legs crossed

Sit upright (on a cushion) with legs crossed, right leg in front of the left leg. Stay here or put the right foot on top of the left thigh. Explore with crossing the legs more, so that the right shin sits on top of the left thigh going towards stacked knees. A range of possibilities, not one better or more advanced but hopefully one more suitable for your body.

You may feel a sensation of stretch along the outer right thigh and buttock.

Stretch the left arm to the side and fold it behind the back. Stretch the right arm up above the head and fold it over the right shoulder. Try to clasp the fingers together or use a belt in between the hands.

You’ll feel a gentle stretch along the chest, right armpit, front of left shoulder and along the upper arms.

Stay in this position for 2 up to 4 minutes.

Unclasp the hands, straighten the legs and rest for a few moments.

Repeat with the left leg in front or on top and the left arm over the left shoulder.

Eagle arms with forward fold over one straight leg

Sit with both legs outstretched, bend the left knee with sole of left foot towards right leg. Explore with distance between left heel and groin and between left sole and right leg. Some of you will prefer to take the left heel to the outside of the left buttock. Explore with the distance between heel and buttock and between left knee and right leg.
Wrap the right arm under the left and fold forward. Explore with the distance between elbows and torso. Use a support under the arms or head, if needed.
You might feel a stretch in between and over shoulderblades and along the back of the right leg. If the back is rounded the stretch might be felt along the spine as well.

 

Stay in this position for 3 up to 5 minutes.

Come slowly upright and release the bind.

Take a few moments to notice the effect of the posture before repeating on the second side.

Supported fishpose

Place a yogablock (or dvd-box) horizontally or vertically, according to preference, and lean back over it so that it supports the thoracical part of the spine (under the ribs). Explore with the different heights of the block. Put a cushion or folded blanket under the head if it is tilted back too much. Take the arms sideways or upwards.
You want to feel a gentle stretch along the belly, chest, armpits and throat.
The legs can be outstretched, apart and relaxed. To add a groin and inner thigh stretch, fold the leg in butterfly: the knees bent and open to the sides.

The position may be held for up to 6 minutes.

Roll to the side or press onto the forearms to lift the upperbody and take the block away. Slowly roll the spine back down.

Final relaxation

Lie comfortably on the back with eyes closed and consciously release the tension in the muscles.  Become aware of the breath and allow it to become rhythmic and relaxed.