YOGA

REMEDIES
FOR EVERYDAY AILMENTS

HEADACHES EYESTRAIN COLDS & FLU

WRIST STRAIN INSOMNIA BACK PAIN
STRESS DEPRESSION
From the editors of

elcome to Yoga Journals Yoga Remedies. In this booklet,

youll learn how to do yoga postures for eight common health
problems. Yoga, which means union, helps join body and mind in
a way that reconnects us with our needs and fosters total wellness.
In addition, numerous studies have shown that yoga measurably
affects the nervous, musculoskeletal, circulatory, and endocrine
systems of the body. Using specific postures, we can take charge of
our well-being, tapping into our bodys wisdom to heal what ails us.
Yoga also builds strength, flexibility, and balance without the risk
of injury common to high-impact sports and fitness activities.
Yogas influence on our health is garnering increased
recognition in mainstream medicine circles. Studies by Herbert
Benson, M.D., at Harvard Medical School, and Jon Kabat-Zinn,
M.D., at the University of Massachusetts Medical Center, have
conclusively shown that yoga and meditation boost immunity and
reduce stress, an underlying factor in many chronic illnesses,
including heart disease and cancer. Prestigious hospitals, such as
Memorial Sloan-Kettering and Columbia Presbyterian in New
York City, and HMOs, such as Kaiser Permanente, now offer yoga
classes to their patientspowerful proof that yoga works.
Whether youre new to yoga or looking for ways to expand
your practice, we hope that these tips give you the tools you need
to stay well. Enjoy them in good health.
Namaste!
The Editors of Yoga Journal

YOGA JOURNAL
PO Box 51151 Boulder, CO 80322-1151
1-800-600-9642
www.yogajournal.com

C A R P A L T U N N E L S Y N D R O M E ............page 2
C O M P U T E R V I S I O N S Y N D R O M E ............page 4

I N S O M N I A ....................................................................page 6
C O M M O N C O L D ....................................................page 8
H E A D A C H E ..................................................................page 10
S T R E S S ..............................................................................page 12
B A C K P A I N ....................................................................page 14
D E P R E S S I O N ................................................................page 16

C a r p a l Tu n n e l S y n d r o m e
BHUJANGASANA
(Cobra Pose)

Lying flat on your belly, bring your hands under your shoulders
with your forehead touching the floor. Hug your elbows back and
into your body. Activate the legs by pointing your toes away from
you and pressing the tops of your feet into the floor. Press your
pubic bone into the floor. On an inhalation, slowly lift your chest
off the floor using the strength of your back rather than the force of
your hands. After a few breaths, release to the floor on an
exhalation.

photo: John Robbins

Pose Instructions:

f you suffer from carpal tunnel syndrome (CTS), the idea of

subjecting your aching wrists to the rigors of yoga might seem out
of the question. But according to a number of yoga experts, the
practice can offer just the healing you need.
A recent study published in the Journal of the American Medical
Association has given credence to the idea that certain asanas can
facilitate wrist rejuvenation. The research tracked 42 people with
CTS who practiced a yoga-based regimen twice weekly for two
months, comprised of 11 postures targeting upper-body joints,
followed by relaxation. Compared to a control group who did not
practice yoga, the yoga group ultimately showed better grip
strength and a reduction in pain.
Sandy Blaine, a yoga instructor who runs CTS preventive yoga
workshops in the San Francisco Bay Area, says that combating mild
to moderate CTS symptoms is primarily a matter of counteracting
the repetitive movements that created them. That means stretching
out the upper back, neck, shoulders, arms, hands, and wrists. She
recommends spending 30 minutes a day stretching out those areas,
ideally in two 15-minute segments.
CTS healing really comes down to two key factors, adds Judith
Lasater, Ph.D., a physical therapist and San Francisco-based
Iyengar Yoga instructorawareness and postural alignment. All
types of yoga are centered on teaching students to be aware of
their posture, breathing, and thoughts. This helps increase
awareness of postural habits, which can contribute to injury. And
learning specifically how to sit, how to lift, and how to stretch
during breaks can also be very useful. For this, yoga is the perfect
teacher.Angela Pirisi
Other Recommended Poses:
Tadasana (Mountain Pose)
Dhanurasana (Bow Pose)
Garudasana (Eagle Pose)

C o m p u t e r Vi s i o n S y n d r o m e
SAVASANA
(Corpse Pose)

photo: David

Lying on your back, close your eyes, and rest your arms
comfortably at your sides, palms facing up. Let your feet naturally
turn out. Feel the weight of your head, shoulders, back, pelvis, and
legs sink into the ground. Take a few deep abdominal breaths to
release tension, then resume normal breathing, relaxing into the
pose. After resting as long as 20 minutes, slowly roll over to your
right side and use your arms to push yourself up.

Roth

Pose Instructions:

lurry vision and stinging, dry eyes are often the price you
pay for using a computerand the longer you stare at the screen,
the worse these symptoms get. In fact, a recent study showed that
nearly 90 percent of employees who work with computers for more
than three hours a day suffer from some form of eye trouble. Vision
complaints associated with computer use have become so
widespread that experts now recognize the problem as computer
vision syndrome, or CVS.
While CVS has not yet been shown to damage vision, there is
no need to put up with its uncomfortable symptoms. San Francisco
yoga instructor Judith Lasater, Ph.D., recommends adjusting the
computer so that the eyes rest at the level just below the tips of the
ears. This will put the head in a more relaxed, comfortable position.
She also advises to pull your shoulder blades down, like tucking in
a shirt, for a straight back and open chest. Taking frequent breaks
from the computer, using eye drops, and dimming your office
lights are other easy solutions that work, advises Kent M. Daum,
O.D., Ph.D., of the University of Alabama, Birmingham.
To release overall tension (which contributes to eye distress),
Lasater suggests a version of Savasana (Corpse Pose) tailored for
the eyes. Lie down in Savasana with a stack of several books lying
on the floor by the top of your head. Place either a five-pound bag
of rice or some sandbags halfway on the books and halfway on
your forehead. Rest for 15 minutes. This will help the muscles in
the head area to loosen and relax.Anna Soref
Other Recommended Exercises:
Palming: Rest with the palms cupping the eyes to
create complete darkness.
Massage: Rub your fingers up the bridge of your
nose, across the eyebrows to the temples.
Then rub your fingers from your nose to
the cheekbones and ears. Finally, rub your
fingers across your forehead.

Insomnia
UTTANASANA
(Standing Forward Bend)

Stand in Tadasana (Mountain Pose) with feet hip-width apart.

Bend forward, keeping your knees straight and legs strong. Place
hands behind the ankles, calves, or knees, according to your level
of comfort and flexibility. If your hamstrings are tight, bend the
knees slightly so as not to strain your back. Hold for one to two
minutes and come back up.

photo: John Robbins

Pose Instructions:

onsider this your wake-up call. Fewer than half of all

Americans sleep long enough or well enough, according to the
National Sleep Foundation. So many of us complain of fitful sleep,
insomnia, and workday drowsiness that William Dement, M.D.,
Ph.D., author of The Promise of Sleep (Delacorte, 1999), warns of a
national emergency. Sleep deprivation depresses the immune
system, increases irritability, and slows down reaction time,
increasing the likelihood of car crashes and other accidents. Even
worse, a recent study confirmed that losing sleep actually
accelerates the aging process.
While we often deprive ourselves of adequate sleep by simply
trying to fit too much in a day, insomnia is another major
contributor to the sleep crisis. If you find falling asleep a problem,
then stress is the likely culprit, and an active yoga routine during
the day might be the answer. Regular asana practice can squeeze
out the tension, advises John Schumacher of Unity Woods Yoga
Center near Washington, D.C. When its time for bed, try winding
down with calming poses such as forward bends, twists, simple
inversions (such as lying with your feet up on the wall), and gentle
breathing.
Carol Dickman of Yoga Enterprises in New York recommends
deep belly breathing. Lying on your back with your eyes closed,
gently place your hands on your belly, she says. Inhaling, feel
your belly expand and rise up to the ceiling. As you exhale, feel it
contract, visualizing your belly button coming closer to the spine.
And remember, the more easygoing the attitude you take to bed,
the more likely you are to sleep well.Sally Eauclaire Osborne
Other Recommended Poses:
Viparita Karani (Legs up the Wall Pose)
Jathara Parivartanasana (Reclining Twist)
Nadi Sodhana Pranayama (Alternate Nostril Breathing)

Common Cold
ADHO MUKHA SVANASANA
(Downward-Facing Dog)

Pose Instructions:

photo: John Robbins

From a position of all fours on the floor, lift the buttocks up

toward the ceiling on an exhalation. Elongate the spine, and
straighten the knees as much as you can without forcing. Lift from
the wrists and from the top front of the thighs closest to the hips.
Move the abdominal muscles in and keep them firm; drop your head
toward the floor and let it hang loosely. Release after three breaths.

ver wonder why some of us fall constant prey to seasonal

colds, while others waltz through winter without a sniffle? While its
tempting to fault the person on the bus who sneezed in your
direction, compelling new research has some scientists arguing that
colds arent just a matter of viral exposure. Rather, an internal
disturbance in your bodys immune system is more likely to blame.
Yoga provides the perfect means of keeping the immune system
strong on a day-to-day basisand it can also help you gain strength
when you fall ill. Asanas work by lowering stress hormones that
compromise the immune system. They also condition the lungs and
respiratory tract, stimulate the lymphatic system to oust toxins from
the body, and bring oxygenated blood to the organs.
William Mitchell, N.D., of Bastyr University points to a number
of gentle poses that can help a practitioner get through a cold. Adho
Mukha Svanasana (Downward-Facing Dog), for instance,
encourages blood flow to the sinuses. Ustrasana (Camel Pose),
Gomukhasana (Cow Face Pose), and Balasana (Childs Pose) with
arms extended in front, moving into Bhujangasana (Cobra Pose), are
good choices if bronchial congestion has you struggling for air.
Rest assured that whatever your current yoga practice entails, it
already strengthens your resistance to viral and bacterial intruders.
But if you want to take extra steps to avoid infection, take this advice
from Richard Rosen, instructor at Piedmont Yoga Studio in Oakland,
California. He explains that modified versions of forward bends,
backbends, and twists can all lend a hand in supporting and
strengthening the immune system. Practice these regularly
throughout the winter, and youll better your chances at staying
healthy.Angela Pirisi
Other Recommended Poses:
Salamba Setu Bandha (Supported Bridge Pose)
Viparita Karani (Legs up the Wall Pose)
Salamba Baddha Konasana (Supported Bound Angle Pose)

Headache
VIPARITA KARANI
(Legs up the Wall Pose)

Pose Instructions:

photo: David Roth

With the back of the pelvis on a bolster placed four to six

inches from the wall, swing the legs up the wall. Drop your
sitting bones into the space between the blanket and the wall and
open your arms out to the sides. If your hamstrings feel tight, try
turning the legs slightly in, or move the bolster closer to the wall.
Relax into the pose, holding for a minimum of five minutes.

10

f youre prone to headaches, you probably know some of the

triggers (stress, lack of sleep, hunger) that cause them. But have you
taken stock of your posture lately? Rounded shoulders, a curved
upper back, and a head pitched slightly forward can all add up to
muscle tension that results in head pain.
According to Tomas Brofeldt, M.D., at the University of
Californias Davis Medical Center in Sacramento, 75 percent of all
headaches arise from muscle tension in the back of the neck,
specifically the semispinalis capitis muscles, due to problems in
posture. Because the muscles of the neck and upper back connect
to the head, tension in these areas can be referred to the forehead
and behind the eyes.
Anything that distorts the spinal curves has the potential to
cause headaches, explains Margaret Holiday, D.C., a chiropractor
in Marin County California. Because headaches arise so often from
muscle tension, there is no substitute for a thorough, daily yoga
program for treatment and prevention. Include poses in your
practice that open the chest, such as Setu Bandha (Bridge Pose),
and ones like Supported Balasana (Childs Pose) that stretch and
relax the upper back and neck. Breathe deeply and slowly during
all the postures, and remember to relax the forehead, eyes, jaw, and
tongue.
When it comes to treatment, youll have best results if you start
stretching and releasing at the first sign of a headache, before the
muscles go into spasm. As for prevention, practicing yoga stretches
every day will help foster a new awareness of your bodys unique
trouble areasand, ultimately, reduce the amount of headaches
you experience. Ellen Serber
Other Recommended Poses:
Supta Baddha Konasana (Bound Angle Pose)
Adho Mukha Svanasana (Downward-Facing Dog)
Supported Ardha Uttanasana (Half Standing Forward Bend)

11

Stress
SUPTA BADDHA KONASANA
(Supported Bound Angle Pose)

Pose Instructions:

photo: John Robbins

Lie back on the floor with the soles of the feet together and the
knees spread apart, supported by folded blankets. Breathe deeply
and slowly. To come out of the pose, put the soles of the feet on
the ground with the knees bent and roll to the side.

12

ention stress and everyone groans. It seems were all

rushing around these days. As technology speeds up the pace of life
and we try to fit more into our busy schedules, anxiety and worry
edge out inner peace and contentment. The result? Instant
mind/body reactions like irritability and fatigueand possibly
more serious health concerns down the road.
When faced with difficult situations, our bodies respond with
a series of physical reactions that mobilize internal forces and ready
us to act. But researchers warn of problems that this response,
called fight-or-flight, can cause when employed in excess.
Explains Dr. Robert Eliot, former director of preventive and
rehabilitative cardiology at St. Lukes Hospital in Phoenix, When
stress was primarily physical, people really did have to fight or flee.
For the most part, modern stress is of a different nature, and we end
up pumping high-energy chemicals for low-energy needs. The
price is high; over the long haul you turn the energy inward and
burn out.
While we cant control all that happens in life, we can work on
our reaction to things that push our buttons. Because yoga helps
reacquaint us with our emotional and physical needs, it provides an
excellent means of stress prevention. Any regular yoga practice will
ease anxiety, although Hawaii yoga instructor Gary Kraftsow,
author of Yoga for Wellness (Penguin, 1999) suggests incorporating
some stimulating postures such as Virabhadrasana (Warrior Pose)
and Bhujangasana (Cobra Pose) to energize the body and build
strength. Restorative poses also offer stress relief. Connecting with
the rhythm of the breath while resting in Savasana (Corpse Pose)
and Salamba Baddha Konasana (Supported Bound Angle Pose) will
help both body and mind to deeply relax.Jennifer Barrett
Other Recommended Poses:
Salamba Setu Bandha (Supported Bridge Pose)
Viparita Karani (Legs up the Wall Pose)
Jathara Parivartanasana (Reclining Twist)

13

Back Pain
PRASARITA PADOTTANASANA
(Widespread Standing Forward Bend)

Stand tall, with the feet parallel, 4 to 4 1/2 feet apart. The
lower back should be neither flattened nor overarched. Rotating
the pelvis over the hip joints, so the alignment of the spine doesnt
change, place the hands on the floor. If your hamstrings are tight,
you may have to place your hands on a chair to avoid hinging in
the lower back.

14

photo: John Robbins

Pose Instructions:

hen it comes to back pain prevention, a consistent plan of

regular stretching is your best bet. Yet as many well-intentioned
people learn the hard way, the wrong kind of exercise can create or
exacerbate pain, particularly if you have tight hamstrings and a
flattened curve in the lower back. Since backaches often result
from a tug-of-war between your abs and hamstrings, you can end
up making matters worse if you target these areas carelessly.
Learning to stretch with good alignment and movement
patterns now will help protect the back from injury in the future.
Indeed, a well-constructed yoga routine can be an important first
step in learning how to stretch safely. Poses like Prasarita
Padottanasana (Widespread Standing Forward Bend) give the spine
an opportunity to lengthen horizontally while the hamstrings and
inner thigh muscles lengthen vertically. Utthita Hasta
Padangusthasana (Extended Hand-to-Toe Pose) is another gentle
option. This posture stretches the hamstrings while promoting a
normal positioning of the lower back and pelvis.
Before beginning any yoga back care program, however, take
the 90-degree test. Lie on your back with one leg stretched out flat
on the floor. Stretch the other leg up to the ceiling with a straight
knee. If you cant bring your leg to vertical (perpendicular to the
floor), your pelvis will be posteriorly tilted in a sitting forward
bend, and its possible that you would strain your back muscles or
injure a disc if you reached for your toes. Its best to avoid sitting
forward bends for now and use other poses (like those mentioned
above) that stretch the same areas more safely.Julie Gudmestad
Other Recommended Poses:
Supta Baddha Konasana (Supine Bound Angle Pose)
Modified Supta Padangusthasana (Supine Hand-to-Toe Pose)
Savasana (Corpse Pose)

15

Depression
PASCHIMOTTANASANA
(Seated Forward Bend)

Sit on your mat with legs outstretched. Stretch the arms

overhead and lengthen the spine. On an exhalation, reach the arms
forward and rest the hands on the feet, calves, or knees, depending
on your level of flexibility. Stay in the pose, inhale deeply, and on
each successive exhalation, let the torso sink towards the legs. After
several breaths, reach the arms forward on an inhale and come up
to sitting.

16

photo: John Robbins

Pose Instructions:

hile the ranks of Americans using Prozac and other antidepressants continues to grow (to the tune of $44 billion in sales) many
others facing depression are finding relief on the mat. As Stephen
Cope, author of Yoga and the Quest for the True Self (Bantam, 1999),
explains, Yoga postures can penetrate what Wilhem Reich, the
founder of the science of bioenergetics, called character armor, our
unconsciously held patterns of physical contractions and defenses.
Inverted postures work particularly well, says Dr. Karen Koffler,
an internist who trained in the Integrative Medicine Program at the
University of Arizona. They alter the blood flow, benefiting
lymphatic drainage and the cranial sacral fluid. And if there is
increased blood flow to the head area, she adds, there will be
increased bioavailability of oxygen and glucosethe two most
important metabolic substrates for the brain.
Patricia Walden, an international yoga teacher-trainer,
recommends supported inversions as well as backbends for people
suffering from a depression characterized by inertia or fatigue. For
those experiencing anxiety, she advises a more active sequence,
modified according to experience and physical energy level. Walden
tells her depressed students to keep their eyes open wide while
practicing, and to move from posture to posture without pausing in
between, to generate life force and focus the mind on the body.
Because there are different types of depression, some poses and
sequences will work better for you than others. Listen to the needs
of your body and mind and make modifications accordingly. You
will inevitably face difficult thoughts or feelings in your practice.
Balance these with positive ones. As you create physical space
within your poses, youll create space within your consciousness as
well.Amy Weintraub
Other Recommended Poses:
Supported Adho Mukha Svanasana (Downward-Facing Dog)
Viparita Dandasana (Inverted Staff Pose)
Urdhva Dhanurasana (Upward Bow Pose or Backbend)

17

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