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Yoga practitioners, after some bit of regular Yoga practice and understanding of its technology and philosophy, usually also acquire a knack for devising easy solutions
Take a look at some Yoga hacks to ease your life (PTI)
At first glance, Aman* seems like any other normal person when he’s conversing with people. But go closer and you’ll hear a slow hum emanate. Those who interact with him regularly know that he’s practising Bhramari pranayama (Bee breath) as advised by his Yoga guru.
Aman is a high-strung individual, prone to irritability, and also has minor neurological issues. This simple technique suggested by his Yoga therapy teacher helps him overcome his hypersensitivity when interacting with people. Aman has been practising it for three years now and has also learnt to extend it in other potentially stressful situations. “In my high-stress environment, this is my survival kit. It both calms me and creates a healthily detached space during conversations,” he says.
This tweaking of the Bhramari pranayama to suit Aman’s requirement is an instance of how experienced Yoga teachers find simple solutions for their patients.
Yes, Yoga therapy is a range of practices—a systematic approach for curing the whole person—and should be practised in its entirety. Yet, Yoga gurus, as masters of body systems, the mind, and energy channelling, have a repository of practices up their sleeve that can provide immediate relief. In fact, most Yoga practitioners, after some bit of regular Yoga practice and understanding of its technology and philosophy, also acquire a knack for devising similar solutions for themselves and for their issues.
Like the above example where Bhramari pranayama was used, here are some Yoga hacks that work.
1. Anulom-Vilom to stabilise an excited state
Activates the parasympathetic nervous system, lowers heart rate and induces a state of calmness, which is why you feel relief almost immediately. It also clears blockages in energy channels and instantly relieves symptoms of anxiety and brain fog.
2. Sitali Pranayama to relieve thirst
This involves inhaling air through a rolled tongue. As the breath passes over the moist tongue, it gets ‘hydrated’ and cooled. This air cools the mouth and throat, but also the sensation of moisture relieves dryness and creates a perception of thirst being quenched.
3. Seated Parvatasana (Seated Mountain pose) for immediate grounding
The practitioner sits cross-legged, which connects the body to the ground giving a sense of stability. The arms stretch upward above the head, creating a balance to counter the downward anchoring. In exactly the spirit of the mountain—rooted at one end and reaching high above on the other—this pose provides physical grounding and a sense of being composed. The symmetrical stretch in which all muscles and nerves participate enables feeling centred.
4. Setubandhasana (Bridge pose) to ease a tired back instantly
This gentle backbend works like a balm for a tired back. We usually sit for prolonged periods or slouch during the day, which leads to fatigue getting stored in the back muscles and compression of the abdomen. In Setubandhasana, the spine arches in the opposite direction, which releases tension in the middle and lower back, and the lifting of the upper body gives a sense of release. The feet pressing down on the ground gives a sense of rootedness; the weight on the shoulders gives a sense of support. All this results in deep relaxation.
5. Yoga Mudra on a chair for an asthma attack
Yoga Guru Dr Hansaji Yogendra modifies Yogamudrasana in case of an asthma attack: “Sit on a chair, bend forward and rest the head on a pillow placed on a table. Perform Anuloma-Viloma pranayama as follows: inhale through one nostril, hold, and exhale from the mouth. Repeat with the other nostril. The attack will usually go away.”
6. Vamana Dhouti for relief from burning, acidity, nausea
This yogic ‘kriya’ induces vomiting using lukewarm salt water on an empty stomach. Vamana Dhouti gives immediate relief because it removes the basic cause of discomfort from the stomach — the acid, bile, mucus and undigested food. Salt water is used because it creates a vomiting reflex.
7. Ekapadasana (One-legged pose) for steadying the mind
Standing on one leg ensures focus, where the mind has no option but to remain in the ‘now’. The namaskar (Anjali) mudra helps in centering and calming the mind. Breathing slowly in this position adds to the composure.
8. Candle-gazing Trataka for deeply silencing the mind
The single-point focus of the eyes on the flame eliminates mental disturbances and creates mindfulness. The focussing and then the defocussing while still looking in the direction of the flame slowly creates withdrawal. Later, the eyes are closed and the flame is visualised within. The final experience is one of deep internal silence.
9. Dradhasana (Firm pose in lying-down position) to counter heaviness after meals
In this pose, you lie on your left side so the body is in a straight line, right leg totally aligned on the left, one arm tucked under the head and the other resting on the thigh. The reclining position aids both resting and digestion because the stomach is on the left. The alignment of the limbs leads to a sense of stability and relaxation. It is a good alternative to sleeping after lunch, which is not advised for healthy, normal people.
10. Mritsanjeevani Mudra to support the heart in emergencies
In this mudra, the tips of the ring finger and little finger touch the tip of the thumb. The index finger is folded to touch the base of the thumb. The middle finger remains straight. Also known as the heart mudra, it is used as a first-aid measure in yogic traditions during fainting, breathlessness, or heart pain until medical help arrives. It is said to revive prana or life force.
*Name changed to protect privacy
Please note: This article is meant for information purposes only and is not a substitute for medical intervention. Always consult your Physician for health issues and before starting Yoga practice. Learn Yoga from an experienced teacher or therapist only.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
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