As you age, you can develop nagging soreness and pain in certain parts of your body. Sometimes this can prevent you from staying active and can make it harder to function in your day-to-day routine. Yoga Central doesn’t want you to be in pain, they why we provided this guide for people who want to use yoga as a way to work out the pain and kinks in their body. Use these poses to relieve your pain points.
Do you Suffer from Headaches?
An effective pose to get rid of those annoying headaches is the Bridge Pose (Setu Bandha Sarvangasana).
How to get into Bridge Pose
1) Start with lying on your back
2) make sure your feet are hip width apart
3) bend both knees
4) bring your arms directly beside your body, palms facing down on the mat
5) bring your fingertips in line with the heels
6) lift up your hips up to roll your spine off of the mat
7) ensure you engage your knees and legs
8) put your weight into your arms and shoulders and lift the chest up.
Do You Have a Pain in Your Neck?
Useful poses to reduce neck pain are Cow Pose (Bitilasana) and Cat Pose (Marjariasana). Alternating between the two will reap the most benefits for alleviating your discomfort.
How to Alternate between Cow Pose and Cat Pose
1) Begin on your hands and knees in the tabletop position
2) make sure your hands are aligned below your shoulders and your knees below your hips
3) distribute your weight in the palms of your hands and tops of your feet evenly
4) look up and forward so that your head is slightly tilted while arching your back
5) round your back and curl in your tailbone
6) at the same time bring your chin to your chest.
Do You Experience a lot of Tension in Your Upper Back?
Half Lord of the Fishes Pose (Adhra Matsyendrasana) is a great pose to relieve the pain of rigid muscles in your shoulders and upper back.
How to get into Half Lord of the Fishes Pose
1) Start in Easy Pose (legs crossed and hands on your knees)
2) stretch your right leg straight out in front of you
3) cross your left leg over your extended right leg ensuring your left foot is placed flat on the mat
4) bring your right arm around the left knee at the same time pulling the knee into your chest
5) reach your left arm around your back placing it palm down on the floor, press your arm firmly against your back
6) make sure you keep your spine straight
7) repeat on the other side of your body.
Does Your Lower Back Hurt?
Downward Facing Dog Pose (Adho Mukha Svanasana), or Dolphin Pose (Makarasana) will stretch out your lower back and alleviate stiffness and pain in that area.
How to get into Downward Facing Dog Pose
1) Start in tabletop position, on your hands and knees
2) tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling
3) your hands should be facing straight forward, shoulder width apart with your fingers should be widely spaced
4) straighten (but do not lock) your arms and straighten your legs to bring your hips back and up so that your body forms a triangle shape
5) keep your tailbone straight and ensure your feet are placed hip width apart
6) make sure your ears are in line with your upper arms
7) relax the head, while not letting it dangle
8) bring your gaze between your legs, directed at your belly button.
How to get into Dolphin Pose
1) Begin in tabletop position with your feet hip width apart and hands shoulder width apart
2) bring you forearms flat to the mat
3) tuck your toes under and begin to raise your hips up towards the ceiling
4) make sure your hands are facing forward, shoulder width apart, with fingers widely spread
5) focus your weight through the forearms and palms while pressing your hips back and upwards
6) push until your legs are straight , but not locked, they can have a slight bend if you can’t do the full pose, keep your feel flat on the mat
7) you can let your head dangle or place your forehead gently on the mat.
Do You Have Achy Knees?
Painful knees can make walking and physical activity intensely uncomfortable. Warrior Pose (Virahadrasana) or Triangle Pose (Trikonasana) can aid in healing and strengthening your knees.
How to get into Warrior Pose
1) Start in mountain pose, standing straight at the top of your mat with your feet together
2) bring your left foot back 3/4 or close to the full length of your mat depending on your height
3) turn your left foot 45 degrees ensuring your foot is placed flat on the mat and your left heel is aligned with the right heel
4) bend your right knee so it is over the ankle
5) square your shoulders and hips towards the front of the mat
6) bring your arms straight up so they align with your ears, palms shoulder width apart and facing toward each other
7) you can repeat this pose on the other side of your body.
How to get into Triangle Pose
1) From the Warrior Pose bring your arms straight, parallel to the floor and straighten your right leg 2) stretch your right arm forward and bend to drop your hand down to your shin, ankle, or the mat 3) your shoulders should be stacked when you reach your left hand to the sky
4) look up and bring your gaze to your left hand
5) slightly bend the right knee
6) repeat on the other side of your body
Yoga can be an effective way to manage those troublesome painful spots in your body. Talk to your doctor about your fitness level and if adding yoga classes to your routine would be beneficial for you to reduce pain and tension in your body. Call us at (780) 439-0014 or send us an online message for more information about our class offerings, scheduling and prices.