Most people
decide to unleash their inner yogi because they want that perfectly sculpted
yoga body; however, the benefits of yoga extend far beyond washboard abs and
tight glues. Several research
studies have found that yoga is an effective (and natural) way to treat chronic conditions
such as, back pain, fibromyalgia, osteoporosis and carpal tunnel syndrome. If
you’re experiencing an achy body, the thought of twisting and contorting it
into a series of poses and stretches may be fear inducing, but when performed
correctly, the fluidity of yoga movements can increase mobility and strength
without the wear and tear on your already painful joints, says yoga instructor Cynthia
Maltenfort. “Yoga is a safe alternative to weight-bearing exercises that
could worsen weak joints because it strengths the muscles around them, which
reduces tension and increases mobility,” explains Maltenfort.
So, whether you’re
suffering from moderate to severe pain, relief may be a yoga pose away. Here
a few of my favourite yoga positions to ease body aches and help you get back
to enjoying life to the fullest.
Cobra
Helps to relieve: Back pain
Find a comfortable
spot on the floor and lie facedown with your legs extended, but close together.
Press the tops of your feet firmly into the floor and place your hands on
either side of your body. As you inhale, keep your arms straight and begin to lift
your chest off of the floor. Tilt your head back slightly and look up. Take 5
to 10 deep breaths while holding the pose and then gently release to starting
position.
Dolphin
Helps to relieve: Fibromyalgia
Begin in a
cat-like position with your hands and knees pressed into the floor. Tuck your toes
under, then exhale and draw your pelvis up towards the ceiling while keeping
your back straight. Make sure to straighten your keens as much as possible and
when you’ve reached the point where you are unable to straighten them anymore,
hold the position for 5 to 25 breaths. Release by exhaling as you gently bend
your knees and return to the floor.
Butterfly
Helps to relieve: Hip pain
While seated
on the floor, bring the soles of your feet together so that the knees are wide and
legs form a diamond. Clasp the your feet to maintain the position. Keep your entire
back straight and shoulders relaxed as you breathe gently. Drop the weight of your
legs and slowly bring outer knees down to the floor. You can also place yoga
blocks or pillows beneath your knees for support and gentler pain relief. Hold
the position for 15 to 30 seconds before returning to starting position.
Cow Face
Helps to relieve: Carpal tunnel syndrome
Start in a
seated position with both knees bent and feet flat on the floor. Position your
right foot underneath your left knee and next to your left hip. Drag your left
leg on top of your right left and put the left foot by your right hip so that your
legs mirror each other. The point is to have your knees stacked over each
other. Reach your left arm straight up, and drop your right arm down. Next,
bend both elbows, swinging the right hand up the spine until you can clasp your
hands behind your back. You can use a yoga strap if you’re unable to reach your
other hand. Hold this position for 5 to 10 breaths and then repeat on the other
side.
Yoga pose guide credits: Prevention
/ Kathyrn Budig for Women’s Health
Photo credits: Patrick
Hendry, courtesy of Unsplash
/ Graham Mitchell, courtesy of Prevention
/ David Martinez, courtesy of Yoga Journal / Courtesy
of Bubble
Span / Katrine Naled, courtesy of Yoga Journal
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