A variety of ailments and conditions can affect the throat, including pharyngitis, or a sore throat; strained throat; allergies; and acid reflux, according to MayoClinic.com. Yoga includes poses that work to stretch, stimulate, soothe or strengthen all areas of the body, including the throat. Fish pose, or matsyasana, is one of the most commonly practiced poses for the throat. Camel pose is also popular as a strengthening and stretching pose for this area. Keep in mind that you might need to avoid fish and camel poses if you have uncontrolled high blood pressure or serious neck injuries, as indicated by "Yoga Journal."
Camel Pose
Step 1
Warm up your body with a five-minute walk, dance or other cardiovascular-based movement.
Step 2
Stand on your knees on top of either a blanket or yoga mat. Your knees should either be parallel to each other or close together, almost touching.
Step 3
Put your palms on each side of your lower back. You can also make gentle fists, instead.
Step 4
Pull your shoulder blades together and your elbows toward each other. "Yoga Journal" reminds yogis to start lifting their hearts upward at this point.
Step 5
Contract your front thighs and point your tailbone slightly down and forward, without pushing the center of your body in front of your knees. Picture your spine lengthening upward, then slightly back.
Step 6
Tilt your head back to whatever position it is comfortable holding. Some yoga students let their head move all the way back toward their shoulders, but you should avoid cramping your neck. You should feel a gentle stretch across your throat.
Step 7
Hold the pose for 7 to 10 breaths. Release camel pose by moving one elbow forward at a time, then bringing your hands to your sides.
Fish Pose
Step 1
Lie on your back. Keep your legs and feet together and your arms by your sides.
Step 2
Slide your hands underneath your hips or buttocks, keeping your palms facing the floor. Maintain the straightness of your arms.
Step 3
Push into your forearms, palms and elbows, so you can arch your chest toward the ceiling. Begin to tilt your head back.
Step 4
Bring the crown of your head to the floor, so you are looking to the wall behind you, or directly opposite from your feet. Your upper body is in a backbend. In the process of moving into fish pose, your arms likely lost some of their straightness. This is normal.
Step 5
Press your heart upward, so your throat can relax and enjoy extra circulation and stretching. Hold the pose for 7 to 10 breaths. Tuck your chin toward your chest and slide your arms out from under your hips to release the pose. Master yogi B.K.S. Iyengar highlights fish pose as being beneficial for the thyroid in his book, "Light on Yoga."
Tips and Warnings
- Reach your hands back to grab your heels if you want to intensify camel pose. If you have a strong lower back, you can raise your feet a few inches off of the floor during fish pose.
- According to MayoClinic.com, you should see a doctor if you have a fever over 103 degrees Fahrenheit, blood in your saliva, tender lymph nodes in your throat, trouble breathing or swallowing, or throat problems that last more than a week.
Things You'll Need
- Yoga mat (optional)
- Blanket (optional)
References
- MayoClinic.com: Sore Throat
- Yoga Journal: Fish Pose
- Yoga Journal: Camel Pose
- "Light on Yoga"; B.K.S. Iyengar; 1966
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