These beginner yoga poses to relieve chronic pain and body stiffness, promote flexibility, strength and relaxation.
The practice of yoga can be an excellent solution to relieve chronic stiffness of the body, a common problem for many people, often resulting from a sedentary lifestyle, from prolonged hours to an office or a bad posture. This stiffness can cause discomfort, fatigue and reduced mobility. However, yoga for chronic pain offers a holistic remedy to release muscle tension and promote flexibility and relaxation throughout the body, which makes it particularly beneficial for people looking for yoga as a means of managing chronic pain. Discover seven yoga poses adapted to beginners for chronic pain and stiffness.
How does chronic pain yoga help?
Yoga for chronic pain incorporates a combination of physical postures, breathing and mindfulness techniques, creating an environment that feeds both physical and mental health. According to a study cited by Pubmed Central, The following points underline how yoga can be beneficial in this regard:
- Increases flexibility: Regular yoga practice helps stretch tight muscles, effectively relieving stiffness areas. Increased flexibility can make daily movements smaller and reduce the risk of injury.
- Strengthens muscles: Many yoga poses target key muscle groups, improving strength and stability, which is vital to protect the body and prevent injuries linked to muscle weakness.
- Calm the mind: In addition to its physical advantages, yoga for chronic pain promotes mindfulness and relaxation, which can help reduce stress levels. Since stress often worsens physical discomfort, yoga practice can help create a more balanced mental state, contributing to overall physical well-being.
Yoga poses to relieve chronic pain and stiffness
Let’s explore seven effective yoga poses for chronic pain that can help reduce the stiffness and discomfort of the body, as suggested by the Expert in Yoga Himalayan Siddhaa Akshar.
1. Balasana (childhood pose)
- Benefits: Balasana is a installation at rest that helps relax the lower back, hips and legs, making it a beneficial practice for those who treat chronic pain. This yoga for chronic pain can be particularly effective, because it is perfect for calming the nervous system and can be a great way to start your practice.
- Activated muscles: Stretch the lower back, hips and thighs.
How to play:
- Age at agency on the floor, by bringing together your big toes and sitting on your heels.
- With your separate knees, let’s put your hips and lower your chest between your thighs.
- Spread your arms forward or relax them by your side.
- Hold for several breaths, focusing on the deepening of your breathing and the release of tension.
2. Marjaryasana-Bitilasana (Cat-Cow Pose)
- Benefits: This dynamic installation sequence improves vertebral mobility and promotes fluidity throughout the body by alternating between vertebral extension and flexion, which makes it particularly beneficial for people practicing yoga for chronic pain.
- Activated muscles: Stretch the spine, neck, shoulders and abdominal muscles.
How to play:
- Start on your hands and knees in table position, with wrists directly under the shoulders and knees under the hips.
- Inspire, stop your back (pose of cow) by raising your head and coccyx to the ceiling.
- Exhale, around your spine (cat installation) by sliding your chin on your chest and drawing your belly to your spine.
- Continue this flow for 5 to 10 laps, synchronize your breathing with each movement.
3. Adho Mukha Svanasana (dog oriented down)
- Benefits: This basic yoga posture is beneficial for yoga practitioners suffering from chronic pain, because it stretches the whole body, in particular the hamstrings, calves and shoulders. Yoga for chronic pain also helps lengthen the spine and relieve stiffness in the legs and lower back.
- Activated muscles: Stretch the hamstrings, calves, shoulders and spine.
How to play:
- Start in a table position and slide your toes below when you lift your hips up and back, straightening your legs.
- Keep your hands on the shoulders and press your heels to the ground.
- Your body must form an inverted “V” shape.
- Hold for several breaths, allowing your head to hang freely between your arms.
4. Ustrasana (camel installation)
- Benefits: Backbend deeply, Utrasana opens the chest, the abdomen and the hip flexors. It is beneficial to relieve the stiffness caused by an prolonged session, which makes it an excellent option for yoga for chronic pain.
- Activated muscles: Stretch the whole body before, including the chest, abdomen, thighs and hip flexors.
How to play:
- Age at agency on the ground with your knees at the width of the hip.
- Place your hands on the lower back, your fingers pointing down and press your hips forward while slowly using your back.
- Optionally, reach your heels with your hands for a deeper stretch.
- Keep your neck relaxed and look slightly upwards. Hold for a few breaths, then slowly return to a kneeling position.
5. Bhujangasana (Cobra Pose)
- Benefits: This sweet canton opens the shoulders and chest while strengthening the spine, which contributes to improving posture and relieving flexions, which makes it particularly beneficial for people practicing yoga for chronic pain management.
- Activated muscles: Stretch the chest, shoulders and abdomen while strengthening the back muscles.
How to play:
- Lie on the ground on the ground, your legs straight and the feet of the hip width.
- Place your hands under your shoulders and press the floor while lifting your chest.
- Keep your elbows slightly folded and remove them, opening your shoulders.
- Look slightly up and keep a few breaths, feeling stretching along your spine.
6. Putta Matsyendana (vertebral torsion in coupe)
- Benefits: This gentle touch extends the shoulders, hips and spine, promoting relaxation and increasing the flexibility of the spine, making it excellent pose for those who practice yoga for chronic pain management.
- Activated muscles: Stretch the spine, hips and chest.
How to play:
- Lie on your back with your arms extended to the sides.
- Draw a knee towards your chest, then guide it through your body to the ground on the opposite side while keeping your shoulders to the earth.
- Hold for several breaths, then change aside.
7. Shavasana (Pose of corpse)
- Benefits: Generally carried out at the end of a yoga session, Shavasana allows the body to relax and deeply absorb the advantages of practice, especially in yoga for chronic pain, promoting a deep feeling of relaxation. Yoga for chronic pain improves this experience by allowing individuals to fully live the relief and restoration that comes from a dedicated practice.
- Activated muscles: Although this installation does not actively engage the muscles, it promotes relaxation throughout the body.
How to play:
- Lie flat on your back, slightly separate legs and arms relaxed by your sides, palms turned upwards.
- Close your eyes and focus on your breathing, allowing your body to feel heavy on the ground.
- Stay in this installation for at least 5 to 10 minutes, dropping any remaining tension.
Non-liability clause: At Health Sots, we are committed to providing precise, reliable and authentic information to support your health and well-being. However, the content of this website is intended only for information purposes and should not be considered as a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health care provider for personalized advice regarding your medical condition or your specific concerns.
#Yoga #chronic #pain #poses #relieve #body #stiffness
