COVID 19 RECOVERY A SUGGESTED YOGA PROGRAMME Compiled by Iyengar Yoga (UK) Therapy Committee 2 1 ADHO MUKHA VIRASANA & PAVANMUKTASANA SERIES "Wherever space and stillness is created, prana flows.” BKS IYENGAR COVID 19 RECOVERY YOGA PROGRAMME IYENGAR YOGA (UK) THERAPY COMMITTEE Covid-19 is a highly infectious disease caused by the coronavirus. Most people infected will experience a mild to moderate respiratory illness, whilst others will show no symptoms at all. However for some the effects are severe and longer lasting. Our aim in this yoga programme is to play some role in aiding the process of recovery. By only requiring the use of mostly basic props and furniture, we have tried to make the poses as accessible as possible for everyone. By participating in this programme you agree do so at your own risk, are voluntarily participating in this activity, assume all risk of injury to yourself and agree to release and discharge the Therapy Committee from any or all claims or causes of action known or unknown arising out of this programme. If in doubt please consult with your physician before starting this practice. Iyengar Yoga (UK) Therapy Committee have given their time freely in the making of this publication and will continue to do so going forward. The designer Adrienne Bagnall also offered her time and expertise for free. If you wish to support the making of future ebooks then kindly feel free to support our work by making a donation to IY(UK). Any money donated will be used to help pay the production costs in the making of other Yoga Therapy projects. Please click 'here' to donate. Find a Therapy Teacher in the UK Please visit the IY(UK) website www.iyengaryoga.org.uk and use the teacher search, remember to tick the Therapy Teacher box after inserting your Postcode. 5 CONTENTS 6 INTRODUCTION 7 PRONE 8 SECTION 1 - ADHO MUKHA VIRASANA AND PAVANMUKTASANA SERIES 11 SUPPORTING STANDING ASANAS 12 SECTION 2 - ADHO MUKHA SVANASANA SERIES 13 SECTION 3 - UTTANASANA SERIES 15 SECTION 4 - PRASARITA PADOTTANASANA 16 PHYSIOLOGY OF ASANA 17 SEATED ASANAS 18 SECTION 5 - DANDASANA SERIES 19 SECTION 6 - UPAVISTA KONASANA SERIES 20 SECTION 7 - SWASTIKASANA SERIES 21 SECTION 8 - BADDHA KONASANA SERIES 22 SUPINES ASANAS 23 SECTION 9 - VIRASANA SERIES 25 SECTION 10 - SUPINE CROSS LEGS SERIES 26 INVERTED ASANAS 27 SECTION 11 - SETU BANDHA SARVANGASANA SERIES 29 SECTION 12 - SALAMBA SIRSASANA SERIES 31 SECTION 13 - SALAMBA SARVANGASANA SERIES 34 PRONE SAVASANA 35 SECTION 14 - SAVASANA SERIES 37 FINAL MESSAGE 38 END NOTES 6 INTRODUCTION Many people do not notice their breath until it is disturbed (by emotion, illness, fear, hard work etc), yet the breath is always there and changed by everything one does. Every movement made affects the breath and the choice of the right movements can help the respiratory system to heal once it has been compromised. Guruji (Shri BKS Iyengar) would say that the gateway to health is a healthy circulatory system and healthy respiratory system but if one of these fails then disease will come to the body. The programme begins with quiet, supported postures that bring relief to the lungs and follows through with postures that strengthen the immune system. It ends with a choice of relaxation positions. Everyones' recovery needs are different and not all of the postures will be suitable in the beginning, but as energy returns, more postures from the sequence may be added to provide a practice tailored to your needs. This programme offers a way back to good health. The sequence is not comprehensive or exhaustive. We are continually learning new things, but at this point in time what we offer seems to be very effective for helping those who have had the virus. For students who are seriously ill or have many complicated symptoms then a senior teacher, or where possible a therapy teacher, should be consulted. If you have a fever don’t practice - go to bed and rest. There is no hurry - go slowly to get back to practice; if you go too fast you may have a relapse. Weakness and fatigue appear to be a huge factor in how you feel during the recovery phase of this virus. Be patient and don’t allow the practice to tire you - it should support you. Abhijata Iyengar, when asked a question about what to do when suffering with Covid 19, responded with 3 points: 1 What are the symptoms? Be guided by them. 2 Which are the affected areas? They have to be addressed 3 Go slowly to build the immune response - do not tire yourself; be patient and see what works best. 7 PRONE ASANAS PRONE ASANAS POSITION OF ASANA To be prone means to support the abdomen, chest and head on a surface. It could be face down on a bed, face down on a floor, or on another suitable support eg along a bolster in Adho Muhka Virasana, along a table in Prasarita Padottanasana, along a bench in Ardha Uttanasana. There are many examples in yoga where the front trunk is completely supported. BENEFITS OF BEING PRONE Supporting the front trunk allows the back body to broaden and lengthen and the diaphragm to soften. This makes space for the lungs to work more efficiently. The back of the lungs has a denser network of air sacs (alveoli). Being placed in a prone position leads to an improved uptake of oxygen to the blood. When the front trunk or the back spine are fully supported, the structure broadens, which releases tension in the diaphragm, allowing the vagus nerve to become less restricted, which in turn allows the parasympathetic nervous system to flow with ease. This calms both the emotions and the physical body. The heart and the gut will become calmer, reducing anxiety and fear. COVID 19 RECOVERY YOGA PROGRAMME IYENGAR YOGA (UK) THERAPY COMMITTEE 8 PRONE ASANAS Adho Mukha Virasana SECTION 1 & Pavanmuktasana series ADHO MUKHA VIRASANA anterior body and head supported • Ensuring the back pelvis is the lowest part of the pose, extend forward with the entire trunk and head supported. • Widen and spread the collarbones and sternum. • Allow the brain to rest down towards the forehead. • The weight of a blanket on the upper back makes it easier to work with the imprint of the breath on the back and sides of the ribs. This is restful, supportive and allows the back of the lungs to open and breathe more easily. PARSVA ADHO MUKHA VIRASANA anterior body supported on thigh and bolster • Spread the knees wider and turn the centre of the sternum over the right thigh, ensuring the entire trunk is supported, allowing the lumbar to extend forward. • Extend forward with the arms to spread the side ribs, and breathe in and out of both sides of the back as evenly as possible. • Repeat to the left side. This stimulates the kidneys, liver, spleen and areas where there is a high concentration of lymph nodes. It allows the ribs and side lungs to be lengthened and opened to get the breath into the sides of the body. PARIVRTTA ADHO MUKHA VIRASANA side of the head supported, level with the spine • Remove the bolster, reach the right arm perpendicular to the spine and place the left hand near the left knee. Support the head with the ears parallel and perpendicular to the floor. • Ensure the right side of the back moves down towards the floor. • Repeat to the left side. This increases flexibility of the intercostal muscles. It gives more movement to the lungs, intercostals and diaphragm promoting easier breathing for those who are ready for it. Aim to hold these asanas for a minimum of three minutes but maybe longer depending on how you feel, your level of practice, your ability and the stage of your recovery. Remember to reflect and use your awareness to decide how long to stay. If for any reason kneeling on the floor is not an option for you, maybe due to knee, hip or back problems, or perhaps fatigue from the virus, there is an alternative in Pavanmuktasana. COVID 19 RECOVERY YOGA PROGRAMME IYENGAR YOGA (UK) THERAPY COMMITTEE 9 PRONE ASANAS PAVANMUKTASANA using chairs or a bench • Sit on one chair and go forward to a second chair. • Rest the entire front body on bolsters/pillows and the forehead on a blanket. • Elongate the front body to soften and allow the back body to descend. • Support arms wherever they are comfortable, out to the sides or forwards. • Hold 3-10 minutes. This is especially good for those who are very tired, and for knee, hip, ankle or back problems. PARSVA PAVANMUKTASANA using chairs or a bench • Move the chair to the right side so the body turns. • Going into it, press the bolster/s down and lift the body up to turn and go forwards and down onto the bolster. • Repeat to the left side, moving the chair across. • Hold 3-5 minutes each side. This helps to facilitate opening of the sides of the trunk allowing more ease of breathing. COVID 19 RECOVERY YOGA PROGRAMME IYENGAR YOGA (UK) THERAPY COMMITTEE 10 PRONE ASANAS PARIVRTTA PAVANMUKTASANA using chairs or a bench • From Pavanmuktasana, take the right arm under and left hand back onto the back bar of the chair, or along the body. • Keep the head in line with the spine, rest on the side of the head as the trunk turns. • Repeat turning to the right side with the left arm underneath. • Hold 2-3 minutes each side. This variation gives more movement in the chest and lungs increasing Preparing to come into the pose flexibility of the intercostal muscles and promoting easier breathing.