By: Jen Champion
As the earth awakens from the winter slumber, we see the vibrant colors and scents of Spring; however, the joy of new life in the air is often tempered by sneezing, congestion, itchy eyes, and fatigue. While it feels like nature can be disturbing, it also has natural remedies that calm and cleanse the body. Yoga is a natural path to relief.
Yoga can help decrease seasonal allergy nuisances by providing relaxation and stress relief. Specific yoga practices can boost your immune system, clear your sinuses, and enhance your respiratory health. You can combine Yoga with mindful breathing to ease spring allergies.
One practical breathing exercise to calm allergy symptoms is Brahmari, also known as Bee Breath. This technique involves making a humming sound while you exhale. Not only does this create a calming, resonant vibration, but it also helps clear nasal passages and ease sinus congestion.
To practice Brahmari:
Sit comfortably, feet on the floor.
Close your eyes and gently press your ears with your thumbs, spread the rest of your fingers, and rest them on your face.
Take a smooth, deep breath through your nose, and as you exhale, hum like a bee, allowing the sound to resonate through your head and chest.
At the end of the humming exhale, take a smooth, deep breath and repeat. Do not hold your breath, force, or strain.
Repeat for 5–10 breaths.
Another benefit of Brahmari is that it increases nitric oxide production. Nitric oxide is vital in relaxing blood vessels, improving circulation, and promoting cardiovascular health, all of which help enhance the body’s immune system.
Yoga and breathing exercises also improve cognitive function and concentration. During allergy season, when brain fog and fatigue set in, focused breathing and mindful movement help calm roaming tendencies in the mind and sharpen focus.
Yoga supports the lymphatic system by improving circulation and stimulating the lymph nodes. The lymphatic system is vital in filtering toxins, germs, and waste from the body. As part of the immune system, it’s imperative to keep this system functioning well during allergy season.
Certain yoga poses are especially beneficial for activating the lymphatic system, including shoulder circles, side bends, and head and neck stretches. These poses help open up the body’s energy channels, promote lymphatic drainage, and may help clear blockages in the sinuses. Start your poses standing or sitting tall with your weight evenly distributed on both feet. Breathe through your nose. Do not force or strain; practice with stability and comfort.
Shoulder Circles with Arms Lifted: Bring your fingertips to your shoulders. Move your elbows in and out and up and down. Once you feel your shoulder mobility, try rotating your shoulders in circles to release tension and encourage circulation. You can also make small head and neck circles while moving your arms. These motions stimulate the lymphatic nodes in the shoulders and neck area.
Side Bends: Reach your right arm overhead and bend to the left side, feeling the stretch along your side. Switch sides and repeat 5-10 times on each side. Side bends create space in the rib cage and activate the lymphatic system in the torso. If you can’t lift your arm overhead, place your fingers on your shoulder or your hands on your hips.
Forward Folds: Press into your feet and engage your legs and abdominal muscles to help activate your core.
As you inhale, extend your arms overhead, creating length in your torso. Reach up through your fingers to lengthen your spine and create space between your vertebrae. As you exhale, hinge from your hips, not your waist, keeping a long spine as you bend forward. Place your hands on your thighs if you cannot reach the floor. You can also place your hands on a chair or blocks. Keep your knees bent to avoid strain and ease your way into it.
Yoga, a natural path to wellness, offers relief by calming the body and clearing the mind. With each breath and movement,
Yoga fosters balance and vitality—not just in Spring but in every season of life.
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