Persistent pain can make life less enjoyable and increases the risk of depression and anxiety. Many different techniques exist for how yoga might assist people in overcoming chronic pain.
Chronic pain is growing more widespread than ever before due to a sedentary lifestyle and the growth in diseases like arthritis, fibromyalgia and cancer. Everybody gets aches and pains from time to time, but chronic pain is different since it lasts for three months or longer and significantly impacts the quality of life. A person who experiences chronic pain may not be able to appreciate things the same way they did in the past.
It might also have an impact on mental health and increase the risk of anxiety and sadness. Chronic pain is more common in the lower back, neck, shoulders, hips, pelvis, knees, foot, head, joints, and abdomen, among other places.
Yoga Poses for Chronic Pain
Many different techniques exist for how yoga might assist people in overcoming chronic pain. Many yoga asanas can aid in the management of chronic pain, from relaxing the body to enhancing muscle flexibility, sleep quality, and pain threshold. For symptom alleviation, a lot of people with migraine, fibromyalgia, and arthritis turn to yoga.
“People of all ages commonly express physical pain in their knees, backs, and other areas. To maintain the strength and health of your joints, it is advisable to start taking care of them at a young age. Just two of the many aches and pains that come with becoming older are a weak knee and a stiff back. You can find ways to strengthen your knees, back, and other joints to elevate your mood.
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Yoga has several asanas or poses, that can provide relief from aches and pains. Your complete body will be strengthened, joint mobility will be improved, and your everyday activities will be pain-free as a result “Founder of Akshar Yoga Institutes, Himalayan Siddhaa Akshar, said in an interview.
“Yoga offers many benefits for uncomfortable people. The science behind these yoga positions supports them in their proper alignment, which will strengthen and stabilise the body. Use these in your regimen three to four times a week. At least five breaths should be held in each stance, and you should slow down if you feel any pulling or pain “he added.
Also, the yoga instructor offers asanas and advice for coping with chronic pain.
Sukshma Vyayam
As you stand, place your feet together and interlace your fingers. Stand on your toes and extend your arms upward. Gently raise and lower your heels ten to fifteen times to gradually warm up your knees.
Yoga Asanas
These asanas can be practised by even a beginner because they are easy to perform and take little effort. Beginners should gradually increase the amount of time they hold the pose before gradually extending it. Speak to your doctor or physical therapist for suggestions on the best workouts for you.
Repeat each pose while holding it for 10 counts for up to 5 sets.
Bhujangasana (Cobra Pose)
When on your stomach, place your palms beneath your shoulders. Keep your feet apart and your toes on the ground. Inhale deeply and then raise your head, shoulders, and body at a 30-degree angle. Maintain your shoulders broad, your navel low, and your head slightly lifted upward. Slowly exhale while lowering your torso.
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Sarpasana (Snake Pose)
Place your palms behind you in a prone position. While you inhale, lift your torso as high as you can. Keep your feet firmly planted. To come out of the position, exhale.
Twisted Cobra Pose (Triyaka Bhujangasana)
When on your stomach, place your palms beneath your shoulders. Keep your legs 2 feet apart and plant your outside toes on the ground. Inhaling and holding your breath, you lift your chest and pivot to look over your right shoulder at your left heel. Inhale, turn to the front, and then lower your torso. Take a deep breath and hold it while you raise your torso and turn to look over your left shoulder.
The Child’s Pose, or Balasana
Sit on your heels and knead on the mat with your knees apart at a comfortable distance. After breathing in, raise the arms above the head. As you exhale, bend your upper body forward and place your palms on the floor. The pelvis should be supported by the heels. Verify that your back is not arched. You are free to prop yourself up by placing a blanket under your knees or buttocks.
Naukasana
This can be done three times with a 30-second hold between each repetition. Raise your upper and lower body to a sitting position starting on your back. Maintain your arms parallel to the floor, your knees bent, and your back straight. Align your eyes and toes. Set your back straight and tense your abdominals.
“Yoga stretches the muscles that support and surround the joints, easing any stiffness. Think about your breathing while you do these poses. When you sync your breath with movement, you can practise more carefully and avoid overstretching or overdoing any of the positions “Akshar says.
“You are recommended not to engage in any strenuous physical activity as this will only exacerbate your joint ache. Yoga offers mild stretching while preventing harm to the joints and promoting joint health and flexibility thanks to its calm, controlled motions,” he concludes.
FAQs
How can Naukasana be done?
Raise your upper and lower body to a sitting position starting on your back. Maintain your arms parallel to the floor, your knees bent, and your back straight. Align your eyes and toes. Set your back straight and tense your abdominals.
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