Teacher Wellness Series, Part 4: What Yoga Teachers Do When They're Sick

Well it finally happened. After 8 years of teaching kindergarten and two years of a daily yoga practice, I have a rock solid immune system and I'm seldom sick. But after a non-stop Christmas season, airport/airplane travel germs, and a 60 degree temperature change returning home from Cuba, the inevitable occurred. Sore throat, runny nose, and just generally feeling yucky. So what do I do when I'm sick to make myself feel better and hopefully recover as quickly as possible?

*Please note that these are my personal wellness practices only and not intended as medical advice. Please do not attempt these yoga poses and practices unless you are already familiar with them and have a regular yoga practice. At all times, listen to your body and do what feels best for you.*

Gentle Yoga Practice
Although I'm not exactly eager to get on my mat, I do know that I'll feel SO much better if I do. It's not the time for a vigorous vinyasa flow practice, but gentle poses held for a minimum of ten breaths make a world of difference to my ability to breathe and think clearly while boosting my energy.

Immune-Boosting and Cold-Fighting Yoga Sequence

Mantra: I've read that chanting in Sanskrit and "OM"ing produce vibrations that loosen mucus in your nose, throat, and lungs to keep everything moving. I begin my practice with the mantra I learned at my first yoga training that invokes bliss, divine consciousness, and truth. Or, calling the sound "OM" several times in a row is equally effective.

Breathing: kapalabhati (skull-shining) breath is a warming breath that cleans out the lungs, sinuses, and respiratory system. Follow this link for complete instructions. I usually do four cycles of 25 breaths each.

Joint Mobility Series: in my hatha yoga teacher training, we began every asana practice with a series of movements to warm up all the joints in the body. I usually repeat each movement about ten times in a comfortable seated position on my mat.
1) Raise to chin to ceiling, inhaling up, exhaling down
2) Look over each shoulder (inhaling across, exhaling as you look over your shoulder, torso remains stable)
3) Chin to chest, inhale up to the shoulder, exhale back down to centre. Inhale up to the other shoulder, exhale back to centre. Full neck circles are an option if you have that mobility.
4) Extend arms at shoulder height, palms face the ceiling. Inhale, touch fingertips to tops of shoulders, exhale to extend arms again.
5) Arms circles: can extend arms fully and circle forward, then backward, letting breath flow. Or, you can touch fingertips to the tops of shoulders and point elbows to the front. Draw circles with your elbows, exhaling down and inhaling as you circle back around. Change directions.
6) Gently shake out hands and wrists. Extend arms in front, inhale to make fists. Exhale as you shoot fingers out.
7) Wrist circles, letting breath flow. Change directions.
8) Extend legs long on mat. Contract toes on your inhale breath, extend on your exhale breath.
9) Inhale to point toes to the ceiling. Exhale to point them away from you.
10) Ankles circles, letting breath flow. Change directions.
11) Draw knee into chest on the inhale breath. Kick your leg out on the exhale, completely releasing your leg as you kick. If you have knee problems, support your leg under the knee as you do this. Ten times, each leg.
12) Take legs wide, feet are flexed and toes point to the ceiling. Ground down firmly through sit bones. Inhale to lengthen through the spine, on the exhale circle chest low over your legs and the floor. Change directions.
13) Bring legs into butterfly pose and flutter knees to reduce any tension in the groin.

Helpful Yoga Poses: hold for a minimum of ten breaths
-uttanasana (forward fold). Usually I do half sun salutations, beginning in tadasana, then flowing through upward salute, forward fold, half lift, repeating several times. If you are feeling up to it, work through a few full sun salutations.
-step back to plank, lowering to your belly
-crocodile, sphinx, and cobra, moving from a gentle to more intense backbend.
-bow pose: stretches your neck, chest, stomach, and back. Opening your neck and chest will lead to better breathing. -camel pose: will open up your back and chest even further while clearing out your passageways.-balasana (child's pose)-stretch onto your belly, then roll over onto your back -bridge pose: a mild yet effective way to open your chest, in addition to sending fresh blood to your head. I usually repeat this pose three times with variations, sometimes interlacing my fingers beneath my lower back to enhance chest opening.-wheel pose (if I'm feeling up to it)-apanasana (hug knees to chest)-headstand (salamba sirsasana): one of the most difficult yoga postures, yet it is incredibly energizing and detoxing to let stagnant blood rush from your toes, filter through your heart, and drain into your head.

-balasana (child's pose)
-savasana 
-meditate for a few minutes

 

-and don't forget to conclude your yoga practice with a few OMs...inhaling fully through your nose, and releasing your breath as you call the sound "OM" through your mouth

Essential Oils 
I am having a passionate love affair at the moment with all things Saje. I love many of their products (their oil blend Yoga is constantly on the go in my house) and I turn to their cold and flu remedies when I'm down and out. I diffuse their Immunity oil while I sleep to clear my nose, and I also use their Immunity oil roller under my nose, on my temples, across my sinuses, and on the glands in my neck. The smell is soothing and helps to clear my congestion. No one has any issues with fragrance in my classroom, so I diffuse Immunity throughout the day there as well. The kids love my diffuser! Learn more about Saje's cold and flu products here.

Use a Neti Pot

This is an ancient yogic practice that has entered the modern world. Neti pots are available in most pharmacies (such as Shoppers Drug Mart in Canada) and come with packages of salt to which you add distilled lukewarm (or previously boiled) water. Bending over a basin or sink, you pour half the pot through one nostril and let it run through and out the other one. After you've irrigated one nostril, you blow your nose and do ten little puffs of air through each nostril individually and then through both nostrils. Then repeat on the other nostril.

Why use a neti pot?
-it thins out and flushes mucus from the nose
-helpful in treating sinus infections, allergy symptoms, and colds
-it leaves you feeling refreshed and breathing easier

-learn more here

Staying Hydrated
I try my best to push fluids constantly. Lots of lemon water (cold and warm) as well as tea. I'm a big fan of David's Tea all the time, and when I'm sick I turn to their Cold 911 and Throat Rescue teas.

Rest
It goes without saying, but lots of rest is key to a speedy recovery. Take care of yourself and consider spending a day at home in bed. And remember, teacher friends--self care is a priority and a necessity--not a luxury--in the work that we do.

Reindeer Rescue Wrap Up

Well Christmas might be over, but we still had a few loose ends to tie up in my classroom. On the last day of junior kindergarten before Christmas holidays, we held our Reindeer Rescue Art and Craft Sale. Check out this earlier post to learn all about the project's inception, and take a look at what we accomplished since then!

We used shared writing to draft letters to our school families to let them know about our upcoming art and craft sale. In our letter, we shared why we were doing this project and how and when they could support it. 

Great scissor skill development, as well as a mini-lesson on the concept of half. We cut all the notes in half! 

We visited every classroom in our school. The first time, we asked how many kids were in the classroom. Then we returned to our classroom and counted that many notes, bundling them and printing the grade and number of kids on each bundle. Then we delivered the notes. Such good practice in being brave and knocking on doors, asking questions, the number sequence, 1-1 correspondence, and printing numbers. 

We were each responsible for doing some advertising. All of us called three people to tell them about the sale!

And finally the big day of the sale arrived. In the morning we set up our classroom and decided who would work at each station. We practiced what we would say to people when they came to our classroom. We made signs for each table so people would know how much everything cost. We did our best to copy the letters and numbers--great visual-motor coordination! 

This was difficult but we did it! Our signs looked terrific, and our teacher was so proud of us for doing it independently. 

Ready to sell some crafts!

These handprint reindeer were very popular items! 

We asked our families to donate cookies and sweet treats. This was a very popular table and all the JK kiddos wanted to work here! We decided to take turns. 

Ready for our shoppers to arrive--we are so excited!

Our sale was busy from the beginning and we sold nearly everything in no time at all!

We went home with our parents after the sale, and our teacher locked up the money so we could count it after Christmas holidays!

When we counted the money, we discovered that we raised $181.25. Mrs. Caldwell decided to donate a little bit extra for an even $200. 

We visited the WWF website to find out how many reindeer we could help through the symbolic adoption program. We found out that we could adopt FIVE reindeer. We were so excited! We decided to use Skype Audio to call WWF in person and talk to them about our Reindeer Rescue project. We talked to a really nice woman and she congratulated us on our hard work. She said that it was so inspiring to see little kids making such a big difference in the world. Mrs. Caldwell got a bit tearful when she said this! 

And then last week our adoption kits came in the mail! We received five plush reindeer, adoption certificates, information about reindeer, and some nice posters. It was like Christmas all over again!

We are very eager to do some special activities with our reindeer. We might use them as reading buddies or take turns taking them home and photographing their adventures. Stay tuned for our next project--we're learning about other polar animals now and we have some big plans in the works!