Yoga for These Times:
August 13th Class Resource
Sources are recommending "yoga in modules" for support during pandemic times. These modules are 10, 20, and 45 minutes in duration (Pandit & Singh, 2020).
For August 13th and 20th, we explore the 20 Minute Yoga Module. Please feel free to print!
Link for August 13th/Session 2:
(Of course, this practice could be longer than 20 minutes if you find it is useful to you. Enjoy!)
Lying in Constructive Rest Posture. Implement "touch, feel, & breath" techniques as inspired.
Use of Gertie Ball for release and breath sensation facilitation
Use folded blanket or bolster support restorative for release and breath sensation facilitation
Lengthen the Exhales (Brown & Gerberg, 2012; Nester, 2020)
5 x 5 Breath (Brown & Gerbarg, 2009; Nestoer, 2020)
Neck & Airway
Asanas (most postures for 1 minute each, lengthen the exhales in the postures):
Mountain / Tadasana
Forward Fold / Utanasana (2 minutes)
Half-Moon / Ardha Chandrasana
(transition of choice to:)
Seated Bond Angle / Baddha Konasana
Seated Twist / Twisted Sage or Twisted Cross-Legged Pose
(transition to belly down:)
Child's pose, knees wide and arms extended beyond the head on the earth / Hare Posture
Low Cobra (Bhujanghasana)
(transition of choice to lying on back body:)
Knees to Chest (Pawana Muktasana)
Come to Seated.
Kapalabhati (2 rounds, 10 exhales each round)
Alternate Nostril Breathing / Nodi Shodhana (5 rounds)
Bhamari (Bee Breath, 3 rounds)
Meditation: Lengthening the Exhalation
Savasana, lie down and do nothing for at least 4-5 minutes.
(Morrissey, 2020; Ayush Guidelines, 2020; Nester, 2020; Brown & Gerbarg, 2009)
Brown, R., & Gerbarg, P. (2012). The healing power of the breath: Simple techniques to reduce stress and anxiety, enhance concentration, and balance your emotions. Shambhala Publications.
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I—neurophysiologic model. Journal of Alternative & Complementary Medicine, 11(1), 189-201.
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711-717.
Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54.
Bushell, W., Castle, R., Williams, M. A., Brouwer, K. C., Tanzi, R. E., Chopra, D., & Mills, P. J. (2020). Meditation and Yoga Practices as Potential Adjunctive Treatment of SARS-CoV-2 Infection and COVID-19: A Brief Overview of Key Subjects. The Journal of Alternative and Complementary Medicine, 26(7), 547-556.
Katzman, M. A., Vermani, M., Gerbarg, P. L., Brown, R. P., Iorio, C., Davis, M., ... & Tsirgielis, D. (2012). A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from generalized anxiety disorder with or without comorbidities. International journal of yoga, 5(1), 57.
Pandit, R. D., & Singh, R. K. (2020). COVID-19 Ayurveda treatment protocol of governments of Nepal and India: a review and perspective. Applied Science and Technology Annals, 1(1), 72-80.
Tillu, G., Chaturvedi, S., Chopra, A., & Patwardhan, B. (2020). Public health approach of Ayurveda and Yoga for COVID-19 prophylaxis. The Journal of Alternative and Complementary Medicine, 26(5), 360-364.