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 :

  • Refreshing Flower Vases

    Refreshing Flower Vases

    The sun is bright. Fresh produce is in abundance. Vivid flowers are dancing in wind. I can’t help sharing refreshing flower vases that are exotic and quite... Read more

    11 hours, 6 minutes ago by   Vsudarsan
    HOME, INTERIOR DESIGN
  • Concert Review: They See Perpetual Change

    Concert Review: They Perpetual Change

    Yes celebrate fifty years of music on Staten Island. by Paul J. Pelkonen The men of Yes (Steve Howe, Geoff Downes, John Davison, Jay Schellen, Alan White... Read more

    11 hours, 31 minutes ago by   Superconductor
    CULTURE, THEATRE & OPERA
  • 5 Pieces of Essential Event Advice

    Pieces Essential Event Advice

    Each year, event and meeting professionals gather at conferences where speakers discuss trends, education and ideas for inspired event management. Attendees at ... Read more

    12 hours, 47 minutes ago by   Marketingtango
    BUSINESS, MARKETING & ADVERTISING
  • Paula Abdul – Tour Celebrating 30 Years As A Pop And Dance Icon

    Paula Abdul Tour Celebrating Years Dance Icon

    Grammy Award-winning pop legend and dance superstar Paula Abdul has announced a new North American tour this fall – STRAIGHT UP PAULA! – her first solo outing i... Read more

    12 hours, 51 minutes ago by   A Beauty Feature
    FASHION, HAIR & BEAUTY, LIFESTYLE
  • Food Review: Julie’s Kopitiam, Shawlands, Glasgow

    Food Review: Julie’s Kopitiam, Shawlands, Glasgow

    53 total views, 53 views today Julie’s Kopitiam – finally! Eventually, we (or Mrs Foodie did at least!) make it to Julie’s Kopitiam. Read more

    The 17 July 2018 by   Emma
    DESTINATIONS, DINING OUT, FOOD & DRINK
  • Sedo Weekly Sales Led by BTCexchange.com

    Sedo released their weekly sales and BTCexchange.com led the way at $55,000. okdo.com was the second highest sale at 35,000 GBP ($45,906). 46 .com sales 24 cctl... Read more

    The 17 July 2018 by   Worldwide
    BUSINESS, TECH
  • River Town Saints at the 2018 Calgary Stampede – Nashville North

    River Town Saints 2018 Calgary Stampede Nashville North

    Ottawa, ON's River Town Saints made their way to Calgary to play at Nashville North during the 2018 Stampede, and the five boys from Ontario went all in! One... Read more

    The 17 July 2018 by   Phjoshua
    LIFESTYLE, SELF EXPRESSION