
### Page 1 - YOGA FOR ALLERGIES (p. 26)
Currently, about 30-40% of the Earth's population suffers from allergies. Every decade the incidence of allergic diseases increases, and in all countries it is leveling out. Over the past few years, the most optimistic predictions of doctors have not been justified in terms of improving the situation in this direction. In such a situation, prevention is very important. Yoga suggests doing special asanas at home, which comprehensively affect the body and alleviate the condition in case of allergy.
**JATHARA PARIVARTANASANA**
**(Internal abdominal massage)**
**Technique:**
Lie on your back on the floor.
Extend your arms out to the sides at shoulder line so that the body resembles a cross.
Exhale, raise both legs together to a vertical position. The legs should be held perpendicular to the floor. Do not bend the legs at the knees, keep them straight as rods.
In this position, take several inhales and exhales.
Exhale, hold your breath and move both legs together to the left and down to the floor until the toes of the left foot touch the fingertips of the left hand. Try not to touch the right shoulder to the floor. The left shoulder should not lift off the floor. If it is difficult to perform, you can hold onto the floor with your right hand behind any support.
Make sure both legs are lowered together, knees should be tense. The lumbar part of the spine should be straight during the exercise, do not turn the pelvis on the floor — up if possible.
All movements are very slow, the slower the movement, the stronger its effect on the abdominal cavity. If only the legs are trained in the abdominal cavity, then stay in this pose for about 20 seconds.
Stay in this position for a while, keeping your legs tense, then return them to the vertical position.
Stay in this pose for some time, take several breaths in and out, and then repeat the movement, lowering the legs to the right. Stay in this pose for the same amount of time, then return the legs to the vertical position and, finally, lower them to the floor. Relax.
**PRASARITA PADOTTANASANA**
**Technique:**
Stand straight, with your feet together so that the heels and big toes touch each other. Tighten your knees, pull up the kneecaps, tighten the upper thighs and lift the abdominal muscles. Pull your stomach in, chest forward, spine pulled up, neck straight. Body weight should be distributed between the heels and toes.
Inhale, place the hands on the waist (fingers should be pointing forward) and spread the legs as wide as possible (130-150 cm) and bend back.
Tighten the legs, pulling up the kneecaps.
Exhale and place your palms on the floor in line with the shoulders and shoulder-width apart.
Inhale and lift your head up, arching your back. Stay in this position for 10-15 seconds, breathing normally.
Exhale, bend your arms at the elbows and touch the crown of your head to the floor, while trying not to bend your legs at the knees. Body weight should not be transferred to the head. Support should be on both feet, both palms and the head. Stay in this position...
[Top right fragment, continuation of next pose:]
...touch the crown of your head to the floor, you can move your palms slightly forward. But the head must be kept on the same line with the feet.
### Page 2 - Continuation
Inhale, raise your head off the floor and straighten your arms at the elbows. Keep your head high, arch your back, this is the beginning of the exercise.
Inhale and lift your torso to a vertical position.
Exhale and with a jump return to the starting position.
**UDARA AKARSHANASANA**
**(Abdominal contraction pose)**
**Technique:**
Stand straight, placing your feet about 30 cm apart (feet should be parallel to each other).
Squat down, place your palms on your knees.
Exhale. Touch the left knee to the floor in front of the right foot, turning the torso and head to the right as much as possible. Press the right knee to the stomach, pressing the right thigh against the stomach. Turn the head back to the left - as if trying to look behind you, to increase the twisting of the torso and pressure on the stomach.
Hold the pose for a few seconds while the pause lasts after exhaling. Inhale and return to the starting position.
Repeat the exercise to the other side, changing the position of the legs. Press the right knee to the floor, and the left knee - to the stomach, turning the head to the left.
Repeat the exercise on both sides 4 times.
Pay special attention to starting with turning the torso to the left, as it is this variant that promotes the correct movement of the contents of the large intestine.
To get the maximum positive result, yoga exercises should be done not only during the period of allergy exacerbation, but all year round.**TIPS FOR YOGA PRACTICE**
1. Practice at your own pace. If you are tired and need to take a break, stop and rest.
2. If in a certain pose you cannot reach, for example, your toes, do not torment yourself. You can harm yourself if you do not stop trying to do what your ligaments are not capable of. Get to the place you can reach, or ask the trainer for a simpler replacement exercise.
3. Train in comfortable yoga clothes. It should hug your body, but not to attract excessive attention, but so that the trainer can see what form you are in and how you perform the exercises.
4. Throw any doubts out of your head and just try yoga. Be open to new experiences, especially since yoga does not require special preparation or physical fitness from you.
5. Do not strain during asanas that require good stretching, just relax, let go of your ligaments and try to get pleasure from it.
**HOW TO BREATHE CORRECTLY DURING PHYSICAL EXERCISES**
Breathing plays a very important role in yoga classes. Everything is tied to it. There are several options for relaxing with the help of breathing.
1. **Sama Vritti**, or "equal breathing". This is breathing in which the inhalation is equal in duration to the exhalation. This breathing style calms the nervous system, lowers blood pressure and relieves stress.
2. **Ujjayi** (victorious spirit). During this breathing you will make a slightly hissing sound (almost like Darth Vader). During this breathing you do inhalation and exhalation through the nose, slightly squeezing the glottis.
**What not to do?** When it comes to poses in which it is difficult to maintain balance or stand for a long time, we usually start to hold our breath. This should not be done in any case. Just take it as a sign of your fatigue and take a short break.
In yoga there are a huge number of different breathing practices, and if you have chosen a good instructor, he will definitely tell you how to do it correctly. Just remember that holding your breath while doing exercises, if the trainer does not say so, is not allowed.
### Page 3 - ACUPRESSURE MASSAGE FOR ALLERGIES (p. 24)
For allergies, the following group of points is acted upon (picture 1).
**Point 1.** Asymmetrical, located on the posterior midline between the spinous processes of the VII cervical and I thoracic vertebrae. The patient sits, tilting the head forward. The point is massaged with the middle finger. Duration of exposure to the point — up to 10 minutes.
**Point 2.** Symmetrical, located 1.5 cun to the side from the posterior midline, at the level of the gap between the spinous processes of the III and IV thoracic vertebrae. The patient lies on the stomach or sits, tilting forward. The point is massaged simultaneously on both sides.
**Point 3.** Symmetrical, located 1.5 cun to the side from the posterior midline at the level of the gap between the spinous processes of the VII and VIII thoracic vertebrae. Massaged as point 2.
**Point 4.** Symmetrical, located on the posterior surface of the back 1.5 cun to the side from the posterior midline. The patient lies on the stomach, a pillow is placed under the stomach. The point is massaged simultaneously on both sides.
**Point 5.** Symmetrical, located slightly below point 4, 1.5 cun to the side from the posterior midline at the level of the gap between the spinous processes of the IV and V lumbar vertebrae. Massaged as point 4.
**Point 6.** Asymmetrical, located on the anterior midline...
**Point 7.** Symmetrical, located on the back of the hand... The patient sits.
**Point 8.** Asymmetrical, located on the abdomen, 2 cun below the navel. Massaged as point 7.
**Point 9.** Symmetrical, located on the back of the hand above the upper edge of the wrist by 2 cun. The patient's hand is placed on the table with the palm inward and massaged alternately on the right and left.
**Notes:**
1. Massage of points 2-6, 9 is performed with a soothing method: with light pressure and stroking. Duration of exposure to each point — 3-5 minutes.
2. Massage of points 1, 7, 8 is performed with a toning method. Exposure to point 1 occurs with the use of pressure and vibration stroking. Points 7 and 8 are massaged with the use of a combination of deep pressure and stroking, gradually slowing its tempo.
Massage of the following points is used when allergy is accompanied by swelling (picture 2).
**Point 1.** Symmetrical, located on the back of the hand between the thumb and index fingers. The patient sits, placing the palm down. The point is massaged alternately on the right and left.
**Point 2.** Symmetrical, located on the inner surface of the forearm above the wrist. Massaged as point 1.
**Point 3.** Symmetrical, located on the little finger 2 cun above the nail bed in the direction of the finger. The patient sits, placing the hand on the table. The point is massaged alternately on the right and left.
**Point 4.** Symmetrical, located on the inner surface of the shin above the ankle. The point is massaged simultaneously on both sides.
**Point 5.** Symmetrical, located on the foot in the depression behind the Achilles tendon. The patient sits. The point is massaged simultaneously on both sides.
**Notes:**
1. Massage is performed with a toning method using deep pressure and vibration stroking. Duration of exposure to each point — 0.5-1 min.
2. Massage is performed 1-2 times a day until the swelling disappears.
### Page 4 - Continuation of Acupressure
If allergy is accompanied by itching, then the following group of points is acted upon (picture 3).
**Point 1.** Asymmetrical, located on the spine between the spinous processes of the VII cervical and I thoracic vertebrae. The patient sits, tilting the head forward.
**Point 2.** Asymmetrical, located 6 cun above the anterior hairline. The patient sits, slightly tilting the head forward.
**Point 3.** Symmetrical, located on the outer surface of the thigh above the kneecap. The patient sits. The point is massaged simultaneously on both sides.
**Point 4.** Symmetrical, located on the shin 3 cun above the ankle. Massaged as point 3.
**Point 5.** Asymmetrical, located on the spine between the spinous processes of the VII and VIII thoracic vertebrae. The patient lies on the stomach, a pillow is placed under the stomach.
**Point 6.** Asymmetrical, located on the abdomen 1.5 cun below the navel. The patient lies on the back.
**Point 7.** Symmetrical, located on the inner surface of the shin below the knee. The patient sits, bending the legs. The point is massaged simultaneously on both sides.
**Point 8.** Symmetrical, located on the back of the foot in the middle of the popliteal fossa. The patient sits, extending the leg. The point is massaged simultaneously on both sides.
**Point 9.** Symmetrical, located on the outer side of the hand at the beginning of the crease formed when bending the elbow. The patient sits, placing the hand on the table with the elbow bent. The point is massaged simultaneously on both sides.
**Point 10.** Symmetrical, located on the inner surface of the leg in the area of the popliteal crease. The patient sits, slightly bending the leg. The point is massaged simultaneously on both sides.
**Point 11.** Symmetrical, located on the middle of the lateral surface of the foot on the side of the big toe. The patient sits. The point is massaged simultaneously on both sides.
**Point 12.** Symmetrical, located on the foot in the area of the ankle. The patient sits. The point is massaged simultaneously on both sides.
**Point 13.** Symmetrical, located in the middle of the inner side of the shin. The patient sits. The point is massaged simultaneously on both sides.
**Point 14.** Symmetrical, located 3 mm from the edge of the nail bed of the little toe towards the 4th toe. The patient sits. The point is massaged simultaneously on both sides.
**Point 15.** Symmetrical, located on the shin 5 cun above the ankle on the outer side of the leg. The patient sits, with the outer side of the lower leg resting on the knees. The point is massaged simultaneously on both sides.
**Point 16.** Symmetrical, located on the border of the outer and inner surfaces of the hand at the level of the wrist on the side of the little finger. The patient sits, bending the fingers into a fist. The point is massaged simultaneously on both sides.
**Point 17.** Symmetrical, located on the border of the plantar and dorsal surfaces of the foot at the level of the heel. The patient sits. The point is massaged simultaneously on both sides.
**Notes:**
1. Massage is performed with a toning method using deep pressure and stroking with vibration and rotation. Duration of exposure to each point — 0.5-1 min.
2. Massage of points 10-13 eliminates itching on the inner surfaces of the limbs and the front surface of the trunk.
3. Massage of points 14-17 eliminates itching on the outer surfaces of the limbs and the back surface of the trunk.