Fitness Magazine

Featured Sequence: Pain Management Practice

By Ninazolotow @Yoga4HealthyAge
by Baxter 

Featured Sequence: Pain Management Practice

Water Lilies by Claude Monet

This sequence combines gentle poses to improve strength, flexibility, and overall movement of the body without triggering pain with poses that allow your body to rest and repair itself. The final five supported and restorative poses reduce stress levels, which can help reduce pain, and move you into the Rest and Digest state, which bolsters both healing and immune system function. 
As you practice, focus on your breath as it comes and goes, returning back to it again and again if you are distracted by other body sensations. For your final Relaxation pose, if you have a recorded guided relaxation that you enjoy, add that in to your practice. If not, practice simple breath awareness, use a mantra, or choose use any other mental focus you prefer. 
For information on breath awareness, see A Balm for the Soul: Practicing Simple Breath Awareness. For information on Gradual Lengthening of Equal Breath, see Breath Practices for Balance. For information on Exhalation Lengthening, see Calming Breath Practices We Recommend. For your mantra, you can use a traditional Sanskrit mantra or any word or phrase in any language that has a positive meaning for you.  
Caution: Always listen to your body, and on days when pain your worse, hold the poses for shorter lengths of time. And if any pose increases your pain, simply stop doing the pose. 
1. Breath awareness, 2 minutes, seated on chair
Featured Sequence: Pain Management Practice
 2. Chair Cat-Cow Pose x6. See Featured Pose: Cat-Cow Pose. 
Featured Sequence: Pain Management Practice
3. Restorative Reclined Twist 1 min. each side. See Featured Pose: Reclined Twist.
Featured Sequence: Pain Management Practice
4.  Classic Cat-Cow Pose x6. See Featured Pose: Cat-Cow Pose.
Featured Sequence: Pain Management Practice
5. Half Downward-Facing Dog Pose, hands on the wall, either with straight legs or bent knees, 30 sec., x2. See Featured Pose: Half Downward-Facing Dog Pose.
Featured Sequence: Pain Management Practice
 6. Dropped Knee Lunge Pose, 30 sec. each side, x2. See Featured Pose: Lunge Pose
Featured Sequence: Pain Management Practice
7. Chair Warrior 2 pose, 30 sec. each side. See Featured Pose: Warrior 2 Pose pose.
Featured Sequence: Pain Management Practice
 8. Chair Extended Side Angle pose, 30 sec. each side. See Featured Pose: Extended Side Angle Pose.
Featured Sequence: Pain Management Practice
9. Cobbler’s pose with support for hips and knees, 1 min. See Featured Pose: Cobbler's Pose.
Featured Sequence: Pain Management Practice
10. Easy Sitting pose with your back against the wall. Gradual Lengthening of Equal Breath, 2 min. See Featured Pose: Easy Sitting Pose.
Featured Sequence: Pain Management Practice
11. Bridge pose with a crosswise bolster under pelvis. Breath awareness, 2-3 min. See Featured Pose: Bridge Pose.
Featured Sequence: Pain Management Practice

12. Easy Inverted Pose, Exhalation Lengthening, 2-4 min. See Featured Pose: Legs Up the Wall Pose.
Featured Sequence: Pain Management Practice

14. Relaxation pose with head support, 5-10 min., with mantra. See Featured Pose: Relaxation Pose.
Featured Sequence: Pain Management Practice
Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Hue Are You? with Kim Hoegger

    You? with Hoegger

    Welcome to HUE ARE YOU? A weekly blog series exploring different creatives' views on color and its use in interiors, art and design. We will dive deep into thei... Read more

    The 20 April 2018 by   Bridgetbeari
    HOME, INTERIOR DESIGN
  • 10 Strategies For Rebounding From Startup Failures

    Strategies Rebounding From Startup Failures

    If you can’t deal with failure, then the entrepreneur lifestyle is not for you. Don’t believe that urban myth that all you need is a good idea, a little fun... Read more

    The 20 April 2018 by   Martin Zwilling
    BUSINESS, CAREER
  • Lance Armstrong Settles $100 Million Lawsuit with Federal Government

    Lance Armstrong Settles $100 Million Lawsuit with Federal Government

    Yesterday, former pro cyclist and Tour de France winner Lance Armstrong put to rest the final lawsuit that has been dogging him since he admitted to doping... Read more

    The 20 April 2018 by   Kungfujedi
    OUTDOORS
  • Actor Matt McGorry Does Some Serious Ally Work

    Actor Matt McGorry Does Some Serious Ally Work

    If you’ve watched How To Get Away With Murder or Orange is the New Black, you’ve seen the work of actor Matt McGorry. If you follow him on Facebook you saw him... Read more

    The 20 April 2018 by   Danceswithfat
    DIET & WEIGHT, FITNESS, HEALTH
  • Trio of Climbers Make First Ascent of Jeannette Peak in Canada

    Trio Climbers Make First Ascent Jeannette Peak Canada

    The news of this story broke a week or so back while I was on the road, and it got lost in my email box until now. Still, it is a good story and I thought it wa... Read more

    The 20 April 2018 by   Kungfujedi
    OUTDOORS
  • Teach Anywhere

    Teach Anywhere

    Teach anywhere one of the best recruitment companies for teachers in the UAE. The Dubai City Company would like to review this company. With this in mind, this... Read more

    The 20 April 2018 by   Dubai City Company
    CAREER
  • Khost - Governance

    Khost Governance

    U.K. duo khost released their third full-length album titled Governance in June of 2017.What Damian Bennett and Andy Swan have created is a nightmarish... Read more

    The 20 April 2018 by   Ripplemusic
    ENTERTAINMENT, MUSIC