Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Gate Pose Yoga Sequence: Yoga Sequence for Allergies and Cold, Improving the Lung function
Fundamentally stretching the sides of the torso plays a great role in opening the muscles around the lungs, thus improving breathing which, in turn, helps with allergies and cold.
Parighasana (Gate Pose) is considered as an easy pose for the opening of the hamstrings, yet can be tricky for a few. The balancing of the body on one knee while stretching requires an understanding of balance and breathing to go hand in hand. The body position in this posture looks like the lock on the iron gate.
The yoga sequence is for beginners using simple yoga poses to open the shoulders, arms, core, hamstrings, and the knees while feeling the deep stretch at the sides of the back.
Gate Pose Yoga Sequence: Yoga Sequence For Allergies and Cold Improving the Lung function: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Lie down on the mat in supine to stretch the hips and side lower back.
B. This pose Udarakarshanasana or Belly Section Pose, helps to stretch the hips and the lower back, mainly the sides. And this is easy as the body is in supine, so one can increase the range of flexibility.
C. Stay here for about 6 breaths on each side. With each exhalation, take the knees upwards towards the level of the abdomen. While breathing generally the hips lose their control and slide down, hence awareness of the body is important.
D. Make sure both sides of the hips and the lower back get the same intensity of stretch.
E. The arms can be placed below the head or on the floor as one feels comfortable, as in this pose we are only focusing on the lower body stretch.
A. From Easy Pose, sit stretching the spine and raise your arms above your head. Extending the arms above take a few breaths. Exhale and interlock the fingers stretching the chest and the arms upwards.
B. Inhale raising the arms up, exhale take them towards your left side in a side wards tilt. Stretch while exhaling in Easy Pose Side Bend.
C. While doing this the hips flex, taking the torso towards the left side. Hold the balance and bring the awareness towards the movement of the body. With every exhalation go towards the side deeper.
D. Stay for 3 breaths on each side. A great pose to stretch the sides of the back and also the opening of the shoulders.
A. Another variation of the Easy Pose is the side stretch while taking support with one hand on the floor.
B. Exhale and stretch while placing the left hand on the floor besides your hips and while stretching the other arm over your head.
C. Easy Pose Variation Side, helps to open each side of the back, emphasizing awareness as each side is not the same. The flexibility varies with the sides. Hence this pose will help to open the sides equally.
D. Stay for about 3 breaths on each side and with every exhalation stretch deeper, bending the elbows slightly.
A. Releasing from the practice of Easy Pose variations, come to sit in Dandasana, stretching the legs out in front of you completely. Take a few breaths here.
B. Bend the right leg and pick it up while placing it in your arms like lifting a baby. Interlock the hands at the wrists and hold the right leg in your arms.
C. Here in Cradle Pose Straight Leg, the deep stretch of the hamstrings of the raised leg is to be felt. Be slow with the stretch and use the breathing to bring the leg towards your chest.
D. Stay for about 4 breaths, ensuring the spine is straight and the other leg is stretched out in front of you. The other variation, if this is difficult, is to fold the other leg while placing the thighs of the floor.
Hamstrings need to be opened for the practice of Gate Pose and this pose will ensure that in the most easiest way.
A. Stretching the legs out in Dandasana, after the practice of Revolved Butterfly Pose Hand Variation taking few breaths to relax.
B. Then inhale and stretch the spine and as you exhale take the torso forward, placing the hands on the soles of the feet. Now for beginners this may be difficult, so the choice is - bend the knees, place the hands on the soles of the feet, exhale and stretch the legs as much as you can, even IF the knees are bent.
C. The idea of placing the hands on the soles, gives a deeper stretch to the hamstrings. Stay in this variation of Paschimottanasana A or Seated Forward Bend Pose A for about 6 breaths.
D. Inhale and loosen the body, exhale stretch the torso well enough. Watch for the stretches. Inhale and look up releasing from the pose and come to sit in Dandasana to relax.
A. Releasing from variation of Gate Pose, exhale and bring the right leg out towards your right side, placing the feet firm on the floor.
B. Exhale and bring the arms out at shoulder level stretched and begin to balance, breathing slow and deep.
C. Supporting the knee with a CUSHION is a good option for improving the balance.
D. Stay here in Parighasana Prep Pose, for about 2 breaths on each side. Using the wall as a support too can be considered. The idea is to feel the stretch at the hamstring while also learning to balance.
A. From Half Circle Pose, come to the centre and take a few breaths.
B. Inhale and go slowly taking the toros towards the right and bring the hand to be placed on the right shin. Stay here for some time understanding the body flow and movement along with the breath.
C. Then slowly exhaling go further down and extend the other arm over your head and stay.
D. Again exhale and gaze upwards, slowly taking the body in your control.
ALIGNMENT: The chest should be perpendicular to the floor and this comes with practice.
E. The focus initially would be towards the stretch of the hamstrings, as this is what one would feel when practicing this pose. Stay there on and off bending the toros forward and then taking it backwards and sidewards.
Flow- FORWARD-BACKWARD-SIDEWARDS will help you understand the body better making the pose far easier and smooth.
F. Stay for about 3 breaths or more, based on the comfort of the body and the breathing. RELEASING from the pose, it is best to sit down and then release the leg. For beginners while they are in the pose, place the hands on the floor while bending the torso forward and then sit bringing the leg in front of you.