- Excellent for speeding up the healing of body tissues
- Alleviates stress and tension, anger, anxiety, asthma, insomnia, and high blood pressure
- Strengthens the voice and relieves thyroid ailments
- Benefits are enhanced when practiced after Nadi Shodhana
- Balance air and ether, especially in the vata Fall season (Ayurvedic)
- Sit comfortably, with lips closed and teeth slightly opened. Make sure the jaw is relaxed.
- Raise the arms to the sides, bend the elbows, and bring the hands to the ears, plugging the ears with the index or middle fingers.
- Bring the awareness to the center of the head (ajna chakra) and keep the body still.
- Inhale through the nose, and while exhaling make a deep, steady humming sound like a bee for the duration of the exhale.
- Then, while inhaling, contract the throat to produce a humming sound on inhalation (if this sound is difficult to make at first, focus only on producing the sound while exhaling).
- Practice 5 rounds, ending with a humming exhale.
Childs Pose Variation
Supported Bridge Pose
Props: bolster or 2- 3 blankets stacked, neck roll
Benefits: gentle backbend, supports immune system, lengthens spine, chest opener to aid in breathing and abdominal support for digestive health, supports good posture
Set up the bolster or stacked blankets horizontally on your mat. Sit on the set-up and begin to carefully recline down onto the floor. Shoulders resting on the floor and arms by your side with palms up. Knees bend and can rest together with feet as wide as the mat if your low back gets uncomfortable.
Elevated Legs up on Blankets
Props: 2 blankets, neck roll
Benefits: increases circulation helping venous and lymphatic flow, relieve inflammation and swelling in the legs and feet taking weight off of the lower part of the body, quiets the mind, releases tightness in the pelvis.
Fold both blankets in a large rectangle then fold into thirds into long strips, fold in half (as seen in photo). Place lower legs on folded blankets with little wedges for the ankles to reside on.