Yin Yoga to Balance Liver, Bladder & Gallbladder Meridians - Yoga for Headaches

Millions of people suffer from headaches EVERY single day - some are tension headaches and many are caused by imbalances in the body.  In Chinese Meridian Theory, headaches can occur due to imbalances in the Liver, Gallbladder OR Bladder meridians.  In this practice we focus on these meridian lines to bring balance and hopefully prevent and relieve headaches as well as stretching the neck, shoulders and upper back to release tension!  You can practice with me by clicking the link below the descriptions (http://bit.ly/Yin4Headaches) or take this on your own - taking your time and resting longer in poses where you feel you need it.

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Deer Pose
Hold:  1-3 mins/side
​Sit up with sitting bones stable on the floor or a folded blanket.  Bring both feet together, knees wide to sides.  Take your right leg and turn it out to the side, keeping the foot flexed.  Take it back behind you as far you feel comfortable, knee bent (remember the 2/3 of your max idea).  Take one hand to the inside of your legs and the other to the outside of your left leg.  Sit up tall and breathe into the legs.  This pose seems so simple but pay attention to releasing muscle engagement in the thighs and hips.  Try to keep your abdomen in the middle and not leaning over and both hips on the floor (use blanket if necessary).  To come out, bring feet back together and flutter knees up and down for 5-10 breaths.  Continue to second side.

Shoelace Pose with Eagle Arms (Gomukhasana)
Hold:  2-5 minutes
Cross right leg over the left above the knee or take left leg out long and stack right knee over left.  Prop hips where needed with block or blanket.  If your hips come between your feet comfortably, rest your bum on the floor but don't push too hard to get here.  Take right arm and cross under left bringing backs of hand or palms together OR simply cross at elbows.  Stay here or gently fold over and place elbows on blocks or the floor.  Allow gravity to weigh your hips down and open the upper back.  To come out, lift up, unwind and windshield wiper legs for 5 breaths.  Try second side always remembering that each side is unique!

Dragonfly (Upavistha Konasana)
Hold: 2-6 minutes
Take heels wide on the mat, relaxing the knees and feet.  If this is too much on your hamstrings, gently bend your knees and support with blocks if needed.  Slowly bend forward, walking fingertips forward.  If you are close to the floor, use a block or bolster to support your head.  Breathe deeply into the entire back side of the body and drop your chin to your chest - lengthening the neck.  Focus on exhaling 2-4 seconds longer than your inhale.  Sense the muscles when they try to engage and send some breath to release them.  To come out, return to upright, lift the INSIDE of the knee up and windshield wiper the legs for 5 breaths.

Sphynx Pose
Hold:  2-5 minutes
Come onto your belly allowing the feet to spread out to the corners of the mat.  Bring your elbows under your shoulders or slightly in front, palms together with outside edge pressing into the floor.  Feel your chest pulling forward and towards the floor.  You can sink your chest between your shoulders OR keep lightly engaged to lighten the load on the back.  If you want more, bend your knees to 90 degrees and/or drop your chin to your chest.  Sense the area of your lower back and breath into it.  

Seal Pose
Hold: 1-3 minutes
You can either stay in Sphynx Pose for a little while longer or you can begin to turn your hands out, walking them a little wider to the edges of your mat.  Turn your thumbs forward and fingers out and straighten your arms.  If you need to come down, take your hands out further in front of you or bring them in closer.  Focus on releasing the glutes and legs and allowing your chest to come forward.  Keep shoulders soft and let them slide down your back.  To come out, turn the elbows out and VERY SLOWLY lower down.  Rest your head on the backs of your hands and rock the hips gently for 5-10 breaths.
​

Caterpillar Pose (Paschimottanasana)
Hold:  2-6 minutes
Come to a seat with a blanket or towel under your hips to help your pelvis tilt forward (if needed).  Take your legs out in front of you either with some space between the heels or together.  Relax the feet and legs.  You can allow any amount of bend in the knees.  Softly slide your hands alongside your legs and fold - letting your upper back round and your chin slide to your chest.  You can use props if you are closer to the floor to support your arms or head or even place a rolled blanket under the knees for support.  To come out, slowly roll up and take 5-10 cat/cows to soften the spine.  

​Twisted Roots
Hold: 2-6 mins
​Take arms wide - level with shoulders or bent elbows (more chest opening) and cross the right leg over the left - winding once or double wrap. Press through the foot and gently shift hips over to the right. Drop knees over to the left and turn head to the right. Allow gravity to take the knees over and if you feel you can, walk the left toes back behind you more for more twist. To come out, engage your core and bring legs back to center. Drop feet wide on the mat and let knees come together. Breathe here for 8 breaths and try second side.

Savasana  Hold:  5-15 mins - Bring your feet wide with knees bent, or use the blanket under your knees, heels to the corners of the mat and settle into Savasana.  Tuck your shoulder blades underneath and if you have an eye pillow or cover, this would be a great place to use it (sometimes putting a gently pressure with eye pillow on the eyes and forehead can relieve headache pain).  Breathe, release, and scan your body from head to toes to release all remaining tension.  Stay here as long as you have and enjoy!