Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain

{"slug":"recovery-yoga-for-lower-back-and-muscle-pain","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"cle5giv2z9zo40bion528kdaa","slug":"yoga-for-tight-hip-flexors","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"11 Yoga Poses for Tight Hip Flexor (Hip-Opening Sequence)","createdAt":"2023-02-15T09:14:43.542527+00:00","coverUrl":"z6igooqam8eoufxqom5r.jpg","content":{"text":"Are you tired of constantly feeling tight and stiff in your hips? It's time to give them some love and attention! Your hip flexors play a crucial role in your overall movement and mobility, and neglecting them can lead to a whole host of issues. That's where yoga comes in! In this article, we'll dive into the benefits of practicing yoga for your hip flexors, and give you a comprehensive guide to the best hip opening yoga poses.\\n\\nWhat is Hip Flexors?\\nYour hip flexors are a group of muscles located in the front of your hips that control the flexing of your hip joint. These muscles, which include the psoas and iliacus, allow you to move your legs up and toward your torso. And trust us, you use these muscles more often than you might think!\\n\\nThe Importance of Stretching Hip Flexors\\nWe all lead busy lives, and it's easy to ignore the tightness and stiffness in our hips. But, neglecting to stretch your hip flexors can lead to a whole host of issues, including lower back pain, tight hamstrings, and even decreased range of motion. Stretching is crucial for maintaining the health and mobility of your hip flexors.\\n\\n11 Yoga Poses for Tight Hip Flexors :\\n1. Lizard Pose\n⁠2. Cow Face Pose\n3. C⁠at-Cow Stretch Pose\n⁠4. Warrior I Pose\n⁠5. High Lunge Pose\n⁠6. Butterfly Pose\n⁠7. Easy Pose\n⁠8. Low Lunge Pose\n⁠9. Child's Pose\n⁠10. Pigeon Pose\n⁠11. Seated Forward Bend Pose \n⁠\\n\n\\nDid you know that your hip flexors and lower back are interconnected? Tight hip flexors can actually pull on your lower back, leading to discomfort and even pain. That's why incorporating yoga into your routine is a fantastic way to not only stretch and strengthen your hip flexors, but also improve the health of your lower back. Here are some amazing yoga poses to get you started:\\n1. Lizard Pose\\n\\nThis pose is a fantastic hip opener that also strengthens your quadriceps and hamstrings. Begin in a downward facing dog position, and then bring your left knee to the outside of your left hand.\\n\\n2. Cow Face Pose\\n\\nThis pose is a great stretch for your hips, inner thighs, and lower back. Start seated with your knees bent and stack your left knee on top of your right. Slowly lower both knees to the ground, using a block or pillow for support if necessary.\\n\\n3. Cat-Cow Stretch Pose\\n\\nThis simple yet effective stretch is a fantastic way to warm up your hips and spine before practicing other hip opening poses. Begin on your hands and knees, and then alternate between arching your back and rounding it.\\n\\n4. Warrior I Pose\\n\\nThis classic yoga pose is a fantastic way to open up your hips and strengthen your legs. Begin in a lunge position with your left foot forward and your back leg extended behind you.\\n\\n5. High Lunge Pose \\n\\nThis pose is similar to Warrior I, but with your back leg bent. This variation is a great way to focus on opening up your hips without putting too much strain on your legs.\\n\\n6. Butterfly Pose\\n\\nThis pose is simple and effective, making it a great option for beginners. Sit with the soles of your feet touching and gently flutter your knees up and down. This is a great stretch for the hips and inner thighs. You can use your hands to press down on your knees to deepen the stretch. Try to stay in this pose for at least 30 seconds to really feel the stretch in your hips.\\n\\n7. Easy Pose \\n\\nThis pose is a great hip opener that is also easy on the lower back. Simply sit with your legs crossed and try to sit up straight. You can also place your hands on your knees for balance. This pose is a great way to stretch out your hips and lower back after a long day of sitting.\\n\\n8. Low Lunge Pose\\n\\nThis pose is another great stretch for tight hip flexors. Start in a lunge position with your back leg extended behind you and your front knee bent. Place your hands on your front knee, then try to extend your back leg behind you. Stay in this pose for at least 30 seconds to really feel the stretch in your hip flexors.\\n\\n9. Child's Pose\\n\\nThis is a classic yoga pose that provides a gentle stretch for the hips, lower back, and spine. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Sit back on your heels, reaching your arms forward and lowering your forehead to the ground. Hold the pose for several breaths, relaxing your hips and lower back.\\n\\n10. Pigeon Pose\\n\\nThis pose is a deep stretch for the hips and psoas muscle. Start on all fours, and then bring one knee forward, placing it behind your hand. Keep your other leg extended behind you, with the top of your foot on the ground. Hold the pose for several breaths, feeling the stretch in the front of your hip.\\n\\n11. Seated Forward Bend Pose \\n\\nThis pose is a gentle stretch for the hamstrings and hips. Start seated on the ground, with your legs extended in front of you. Reach forward, trying to touch your toes. Hold the pose for several breaths, feeling the stretch in the backs of your legs and hips.\\n\nFAQ about yoga for hip flexors\\nHow Can Yoga Loosen My Hip Flexors?\\nYoga can loosen your hip flexors through a combination of gentle stretching, strengthening, and relaxation techniques\\n. By practicing hip opening poses like Lizard Pose, Pigeon Pose, or Butterfly Pose, you can help improve flexibility and reduce tightness in the hips. In addition, holding these poses for several breaths can also increase blood flow to the area and improve circulation, which can help further loosen up the hips.\\n\\nHow Does Yoga Strengthen my Hip Flexors?\\nYoga can strengthen your hip flexors through a variety of poses that target these muscles, such as Warrior I and King Pigeon Pose. These poses require you to engage and activate the hip flexors, which can help build strength and stability over time. Additionally, practicing balance poses like Tree Pose can also challenge and strengthen the hip flexors as you work to maintain balance.\\n\\nWhat is the Best Yoga For Tight Hips?\\nIf you have tight hips, the best yoga poses to focus on are those that open the hips and stretch the hip flexors, such as \\nLizard Pose, Pigeon Pose, and Butterfly Pose.\\n Practicing these poses regularly can help improve flexibility and reduce tightness in the hips. Additionally, incorporating hip opening exercises like \\nCat-Cow Stretch and Child's Pose\\n can also help loosen up tight hips.\\n\\nDoes Pigeon Pose Stretch Hip Flexors?\\nYes, pigeon pose is an excellent yoga pose for stretching the hip flexors.\\n This pose targets the hip flexors by stretching the muscles in the hips and lower back, which can help relieve tightness and improve flexibility.\\n\\nWill Yoga Help Hip Flexor Pain?\\nYoga can be a helpful tool in managing hip flexor pain\\n, as many yoga poses are designed to stretch and strengthen the hip flexors. However, it's important to listen to your body and avoid pushing yourself too far, especially if you're experiencing pain. Instead, focus on gentle, restorative poses like Child's Pose and Easy Pose that can help release tension and provide relief. If your hip flexor pain persists, it's always a good idea to speak with a medical professional for proper evaluation and treatment."}},{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"clbo27j06vjco09itmt445vnt","slug":"hatha-yoga-poses-for-beginners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Elements of Hatha Yoga for Beginners (10 Hatha Yoga Poses)","createdAt":"2022-12-14T19:42:30.385225+00:00","coverUrl":"orzw7rqsoilsu2jszsyg.jpg","content":{"text":"If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! \\n\\nWhat is Hatha Yoga?\\nHatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. \\n\\n4 Benefits of Hatha Yoga Practice \\nImproves flexibility and strength\\n. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.\\nReduces stress and anxiety\\n. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates \"blockages\" we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. \\nCreates mental stability\\n. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. \\nConnects you to your inner sense of self\\n. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha's five elements, You'll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our \\nfree trial!\\n\n⁠\n⁠\\n5 Elements of Hatha Yoga for Beginners\\nEach branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!\\nAsanas (the posture or pose)\\n The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. \\nPranayamas (the breath or life force)\\n There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. \\nKriyas\\n. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. \\nBandhas (to lock or close)\\n This element will lock the energy into the body so you can carry it off your mat.  \\nMudras \\nare the final phase of your practice, a hand gesture to mark or seal a practice.\n⁠\n⁠\\n10 Hatha Yoga Poses for Beginners: \n⁠\\nIf you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!\\n\\n1. Child’s Pose - Root Chakra \\n\\n\\nA calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. \\n\\n2. Cat/Cow Pose - Swadhisthana Chakra\\n\\n\\nBreath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. \n\\n\\n3. Downward Dog Pose - Solar Plexus\\n\\n\\nA stretching asana. This full body stretch will help you leave your practice ready to take on the day. \\n\n\\n4. Mountain Pose - Root Chakra\\n\\n\\nFor power. Mountain pose is meant to help you find the power within yourself.\\n\n\\n5. Standing Forward Fold - Swadhisthana Chakra\\n\\n\\nTo release. This is an effective stretching asana. \\n\n\\n6. Tree Pose - Root Chakra\\n\\nThis pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.\\n\n\\n7. Warrior I - Throat Chakra\\n\\n \\nFor balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. \\n\n\\n8. Warrior II - Sacral Chakra\\n\\nMoving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! \\n\n\\n9. Bridge Pose - Heart Chakra\\n\\nA pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. \\n\n\\n10. Cobra Pose - Throat Chakra\\n\\nThis gentle spinal opener will help you close your practice with a gentle release of the hips and spine. \\n\n\n\\nLive Hatha Yoga Classes to Try\n⁠ \\n\\nBeginner Hatha\\n. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. \\n\\nHatha Vinyasa\\n. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. \\n\\nIntermediate Hatha\\n. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. \\n\n\\nSo if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. \\nReady to get started? Join us online and start your at home practice today! \\n\\n"}}],"relatedPosts":[],"blogContent":{"id":"ckjx66uag0lta0a27bdpmwn9b","slug":"recovery-yoga-for-lower-back-and-muscle-pain","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain","createdAt":"2021-01-14T18:12:07.744284+00:00","updatedAt":"2022-08-01T06:34:35.279904+00:00","coverUrl":"yoga-for-back-pain.jpg","seoDescription":"Thinking about yoga for lower back pain or yoga for muscle pain? Here's what you need to know about recovery yoga and the poses that can help.","content":{"text":"If you suffer with lower back pain or muscle pain, recovery yoga is exactly what you need. Yoga is a mind-body practice that's often recommended to treat both stress and body pain, using specific poses to strengthen and relax the body. When you practice yoga, you become more attuned to what's going on in your body and will be better equipped to notice where your body holds onto stress and tension, or where you're experiencing pain and discomfort. Then, you can use yoga to treat those issues.\\n\\nUsing yoga for lower back pain or yoga for muscle pain is nothing new, but still many believe that yoga is only about \\nflexibility\\n. Specifically, many believe that in order to practice yoga effectively you have to already be flexible and capable of bending yourself into knots.\\n\\nFortunately, we're here to let you know that \\nyoga is for every body\\n (not just the bendy ones) and if you're experiencing lower back pain or muscle pain, yoga may be just what you need for recovery. And, you don't have to just take our word for it—we have the research to back it up.\\n\\nDoes Yoga for Lower Back Pain Really Work?\\nYoga has been practiced for thousands of years as meditation, moving meditation, and, more recently, strictly for exercise. Among the many mental and physical benefits of yoga, certain yoga poses have been found to improve moderate to severe back pain.\\n\\nIn a small study from 2017, published in the Annals of Internal Medicine, researchers looked at the effects of a yoga practice or physical therapy in participants with chronic back pain over the course of a year. Both groups showed improvements in pain and activity and both groups were less likely to continue using paid medications after three months.\\n\\nAnother study from 2017, published in the same journal, found that yoga practitioners showed small to moderate decreases in pain intensity over the short term. Not only that, but those who practiced yoga also enjoyed a slight increase in both short- and long-term function.\\n\\nThe American College of Physicians also released clinical guidelines recommending yoga as a non-drug option to treat chronic low back pain. Other non-drug options included tai chi, multidisciplinary rehabilitation, and other \\nrelaxation and stress-reduction techniques\\n.\\n\\nYet another study published by the Journal of Alternative and Complementary Medicine found that Hatha yoga helped relieve back pain.\\n\\nIn addition to the benefits yoga has for sufferers of low back pain, you can also use yoga for muscle pain recovery.\\n\\nYoga for Muscle Pain\\nMuscle pain can be caused by just about anything: nerves and joints, excessive stretching, certain medicines, and even dehydration can send you crawling for an ice pack. Before freezing those sore muscles, though, we recommend trying yoga.\\n\\nCertain yoga poses help stretch the superficial muscle tissues in your hamstrings and connective tissues. This means that doing yoga can not only help with \\nrecovery\\n but can also get your body ready for your workout (and minimize the likelihood of getting injured from that workout).\\n\\nFor weightlifters, yoga can be one of the best things to add to your regimen. Practicing yoga will help relax the shortening of your muscles that happens naturally during weightlifting, helping you stretch your muscle to its normal state without losing the impact of your weightlifting.\\n\\nRecovery Yoga: Poses to Try for Easing Low Back Pain and Muscle Pain\\nHere are four of our favorite yoga poses to ease low back and muscle pain. Hold the poses for at least 90 seconds each, unless noted. It generally takes about that long for your muscle to relax into a stretch. These four recovery yoga poses will help you find relief from low back and muscle pain.\\n\\n1. Mountain Pose\\n\\nMountain pose (Tadasana) is a great pose to alleviate chronic low back pain, reduce rotator cuff discomfort, and decrease headaches or migraines. Standing or sitting in a hyper-erect posture all day is not only unrealistic, but can also exacerbate existing back and muscle issues. Performing mountain poses a few times over the course of the day, though, can help you slowly and naturally create the muscular structure and mental awareness needed to shift your regular posture to something a bit more upright.\\n\\nTo do mountain pose, stand tall on your yoga mat or the floor with your feet either together or hip-distance apart with your arms at your sides. Keep your legs straight without locking out your knees and distribute your body weight evenly across your feet. Keep your thigh muscles tight and tuck your tailbone in.\\n\\nTake a deep breath in while lifting through your body from the waist, pushing the top of your head toward the ceiling. You'll feel your spine straighten and lengthen and may even get a few gratifying \"pops\" from your back for your efforts.\\n\\nOn the exhale, drop your shoulders downward and reaching your hands towards the floor. On the next inhale, raise your arms out to the side and over your head with your palms facing one another. Hold this position for a few breaths before exhaling your arms down by your sides.\\n\\nReady to kiss back pain goodbye? Sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you’ll get three free one-on-one sessions as well as group classes that focus on yoga for back pain and core strengthening. Plus, access to 30+ other daily yoga classes!\\n\\n2. Bridge Pose\\n\\nBridge pose (Setu Bandha Sarvangasana) is a backbend and inversion that stretches the spine and can relieve both backaches and headaches. This pose can be either restorative or stimulation and works the hamstrings, erector spinae, rectus and transverse abdominis, and gluteus muscles. You'll do three rounds of this pose, holding for at least 30 seconds each time.\\n\\nFrom a supine position with your knees bent and feet flat on the floor and hip-width apart. Place your arms down along your sides, pressing your palms into the mat. On the inhale, lift your hips off the floor and up into the ceiling, tucking your sacrum and relaxing your glutes. Keep your weight distributed evenly across both feet.\\n\\nHold the pose for 30 seconds, finding space in your upper chest before slowly lowering your hips to the floor. On the way down, roll through each vertebra. Repeat twice more.\\n\\n3. Cat-Cow Pose\\n\\nCat-cow pose (Bitilasana Marjaryasana) is a brilliant recovery yoga pose for those of us who sit at a desk much of the day. This pose can lengthen the spine and neck to reduce compression of the vertebrae, alleviate chronic low back problems, headaches, and shoulder tension, improve organ function, and even help with chest congestion. You go through cat-cow for five rounds.\\n\\nStart from a tabletop position with your hands directly under your shoulders and your knees under your hips. On the inhale, drop your stomach and lift your chest, pushing your heart forward and looking up for cow pose. On the exhale, round your spine while pulling your stomach in and stretching across your back, gazing towards your knees for cat pose. Continue for four more rounds, inhaling for cow and exhaling for cat.\\n\\n4. Child's Pose\\n\\nChild's pose (Balasana) is a gentle pose that will help you relax and release any tension you're holding in your neck and back. In this pose, your spine will stretch and lengthen along with your ankles, hips, and thighs. Child's pose works your hamstrings, rotator cuff muscles, gluteus maximus, and spinal extensors.\\n\\nTo go into child's pose, kneel on your mat, sitting on your heels. Spread your knees apart to hip distance while keeping your big toes touching each other. Your arms will rest by your sides. On the inhale, lengthen your spine. On the exhale, bend forward and extend both arms forward, resting your torso on your thighs and resting your palms on the floor.\\n\\nModifications and Poses to Avoid\\nWhen you're dealing with low back pain and muscle pain, listen to your body. If a pose doesn't feel good, modify it or just don't do it at all. Your yoga practice is yours and should make you feel great, not cause you pain or stress.\\n\\nWe recommend skipping poses that combine bending and twisting movements or backward bends if you have back pain. This would be poses like triangle, any spinal twists, camel, and cobra, among others. For corpse pose, try keeping your knees bent and feet on the floor or put a bolster under your knees to avoid causing low back pain (or making it worse).\\n\\nWrapping Up\\nWhile yoga for low back pain and yoga for muscle pain are supported by research, it's important to remember that your body is unique to you. Listen to it. Start easy if you're experiencing pain, just 10 minutes (or even less) per day can make a huge difference.\\n\\nAs always, we at \\nmyYogaTeacher\\n are here for you. We offer one-on-one instruction and \\ngroup classes\\n that you can use to start a powerful \\nyoga practice in the comfort of your own home\\n while still getting important feedback on your form and developing the community relationships that draws many yogis to group yoga classes.\\n\\nAnd don’t forget about our \\nYoga for Back Pain program\\n! Sign up for a two-week free trial and you’ll get three free one-on-one sessions and unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!","html":"<p>If you suffer with lower back pain or muscle pain, recovery yoga is exactly what you need. Yoga is a mind-body practice that&#39;s often recommended to treat both stress and body pain, using specific poses to strengthen and relax the body. When you practice yoga, you become more attuned to what&#39;s going on in your body and will be better equipped to notice where your body holds onto stress and tension, or where you&#39;re experiencing pain and discomfort. Then, you can use yoga to treat those issues.</p><p></p><p>Using yoga for lower back pain or yoga for muscle pain is nothing new, but still many believe that yoga is only about <a title=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\" href=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\">flexibility</a>. Specifically, many believe that in order to practice yoga effectively you have to already be flexible and capable of bending yourself into knots.</p><p></p><p>Fortunately, we&#39;re here to let you know that <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga is for every body</a> (not just the bendy ones) and if you&#39;re experiencing lower back pain or muscle pain, yoga may be just what you need for recovery. And, you don&#39;t have to just take our word for it—we have the research to back it up.</p><p></p><h3>Does Yoga for Lower Back Pain Really Work?</h3><p>Yoga has been practiced for thousands of years as meditation, moving meditation, and, more recently, strictly for exercise. Among the many mental and physical benefits of yoga, certain yoga poses have been found to improve moderate to severe back pain.</p><p></p><p>In a small study from 2017, published in the Annals of Internal Medicine, researchers looked at the effects of a yoga practice or physical therapy in participants with chronic back pain over the course of a year. Both groups showed improvements in pain and activity and both groups were less likely to continue using paid medications after three months.</p><p></p><p>Another study from 2017, published in the same journal, found that yoga practitioners showed small to moderate decreases in pain intensity over the short term. Not only that, but those who practiced yoga also enjoyed a slight increase in both short- and long-term function.</p><p></p><p>The American College of Physicians also released clinical guidelines recommending yoga as a non-drug option to treat chronic low back pain. Other non-drug options included tai chi, multidisciplinary rehabilitation, and other <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">relaxation and stress-reduction techniques</a>.</p><p></p><p>Yet another study published by the Journal of Alternative and Complementary Medicine found that Hatha yoga helped relieve back pain.</p><p></p><p>In addition to the benefits yoga has for sufferers of low back pain, you can also use yoga for muscle pain recovery.</p><p></p><h3>Yoga for Muscle Pain</h3><p>Muscle pain can be caused by just about anything: nerves and joints, excessive stretching, certain medicines, and even dehydration can send you crawling for an ice pack. Before freezing those sore muscles, though, we recommend trying yoga.</p><p></p><p>Certain yoga poses help stretch the superficial muscle tissues in your hamstrings and connective tissues. This means that doing yoga can not only help with <strong>recovery</strong> but can also get your body ready for your workout (and minimize the likelihood of getting injured from that workout).</p><p></p><p>For weightlifters, yoga can be one of the best things to add to your regimen. Practicing yoga will help relax the shortening of your muscles that happens naturally during weightlifting, helping you stretch your muscle to its normal state without losing the impact of your weightlifting.</p><p></p><h3>Recovery Yoga: Poses to Try for Easing Low Back Pain and Muscle Pain</h3><p>Here are four of our favorite yoga poses to ease low back and muscle pain. Hold the poses for at least 90 seconds each, unless noted. It generally takes about that long for your muscle to relax into a stretch. These four recovery yoga poses will help you find relief from low back and muscle pain.</p><p></p><h4>1. Mountain Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:200/resize=width:200,height:300/K9Zyg1fCSlS8fPJOKe0R\" alt=\"Mountain Pose\" title=\"mountain pose.jpg\" width=\"200\" height=\"300\" /><p>Mountain pose (Tadasana) is a great pose to alleviate chronic low back pain, reduce rotator cuff discomfort, and decrease headaches or migraines. Standing or sitting in a hyper-erect posture all day is not only unrealistic, but can also exacerbate existing back and muscle issues. Performing mountain poses a few times over the course of the day, though, can help you slowly and naturally create the muscular structure and mental awareness needed to shift your regular posture to something a bit more upright.</p><p></p><p>To do mountain pose, stand tall on your yoga mat or the floor with your feet either together or hip-distance apart with your arms at your sides. Keep your legs straight without locking out your knees and distribute your body weight evenly across your feet. Keep your thigh muscles tight and tuck your tailbone in.</p><p></p><p>Take a deep breath in while lifting through your body from the waist, pushing the top of your head toward the ceiling. You&#39;ll feel your spine straighten and lengthen and may even get a few gratifying &quot;pops&quot; from your back for your efforts.</p><p></p><p>On the exhale, drop your shoulders downward and reaching your hands towards the floor. On the next inhale, raise your arms out to the side and over your head with your palms facing one another. Hold this position for a few breaths before exhaling your arms down by your sides.</p><p></p><p>Ready to kiss back pain goodbye? Sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you’ll get three free one-on-one sessions as well as group classes that focus on yoga for back pain and core strengthening. Plus, access to 30+ other daily yoga classes!</p><p></p><h4>2. Bridge Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:300/resize=width:300,height:200/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Bridge Pose\" title=\"bridge pose.png\" width=\"300\" height=\"200\" /><p>Bridge pose (Setu Bandha Sarvangasana) is a backbend and inversion that stretches the spine and can relieve both backaches and headaches. This pose can be either restorative or stimulation and works the hamstrings, erector spinae, rectus and transverse abdominis, and gluteus muscles. You&#39;ll do three rounds of this pose, holding for at least 30 seconds each time.</p><p></p><p>From a supine position with your knees bent and feet flat on the floor and hip-width apart. Place your arms down along your sides, pressing your palms into the mat. On the inhale, lift your hips off the floor and up into the ceiling, tucking your sacrum and relaxing your glutes. Keep your weight distributed evenly across both feet.</p><p></p><p>Hold the pose for 30 seconds, finding space in your upper chest before slowly lowering your hips to the floor. On the way down, roll through each vertebra. Repeat twice more.</p><p></p><h4>3. Cat-Cow Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:225/resize=width:225,height:300/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat-Cow Pose\" title=\"cat cow.png\" width=\"225\" height=\"300\" /><p>Cat-cow pose (Bitilasana Marjaryasana) is a brilliant recovery yoga pose for those of us who sit at a desk much of the day. This pose can lengthen the spine and neck to reduce compression of the vertebrae, alleviate chronic low back problems, headaches, and shoulder tension, improve organ function, and even help with chest congestion. You go through cat-cow for five rounds.</p><p></p><p>Start from a tabletop position with your hands directly under your shoulders and your knees under your hips. On the inhale, drop your stomach and lift your chest, pushing your heart forward and looking up for cow pose. On the exhale, round your spine while pulling your stomach in and stretching across your back, gazing towards your knees for cat pose. Continue for four more rounds, inhaling for cow and exhaling for cat.</p><p></p><h4>4. Child&#39;s Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:300/resize=width:300,height:200/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"300\" height=\"200\" /><p>Child&#39;s pose (Balasana) is a gentle pose that will help you relax and release any tension you&#39;re holding in your neck and back. In this pose, your spine will stretch and lengthen along with your ankles, hips, and thighs. Child&#39;s pose works your hamstrings, rotator cuff muscles, gluteus maximus, and spinal extensors.</p><p></p><p>To go into child&#39;s pose, kneel on your mat, sitting on your heels. Spread your knees apart to hip distance while keeping your big toes touching each other. Your arms will rest by your sides. On the inhale, lengthen your spine. On the exhale, bend forward and extend both arms forward, resting your torso on your thighs and resting your palms on the floor.</p><p></p><h3>Modifications and Poses to Avoid</h3><p>When you&#39;re dealing with low back pain and muscle pain, listen to your body. If a pose doesn&#39;t feel good, modify it or just don&#39;t do it at all. Your yoga practice is yours and should make you feel great, not cause you pain or stress.</p><p></p><p>We recommend skipping poses that combine bending and twisting movements or backward bends if you have back pain. This would be poses like triangle, any spinal twists, camel, and cobra, among others. For corpse pose, try keeping your knees bent and feet on the floor or put a bolster under your knees to avoid causing low back pain (or making it worse).</p><p></p><h3>Wrapping Up</h3><p>While yoga for low back pain and yoga for muscle pain are supported by research, it&#39;s important to remember that your body is unique to you. Listen to it. Start easy if you&#39;re experiencing pain, just 10 minutes (or even less) per day can make a huge difference.</p><p></p><p>As always, we at <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a> are here for you. We offer one-on-one instruction and <a title=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\" href=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\">group classes</a> that you can use to start a powerful <a title=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\" href=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\">yoga practice in the comfort of your own home</a> while still getting important feedback on your form and developing the community relationships that draws many yogis to group yoga classes.</p><p></p><p>And don’t forget about our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>! Sign up for a two-week free trial and you’ll get three free one-on-one sessions and unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you suffer with lower back pain or muscle pain, recovery yoga is exactly what you need. Yoga is a mind-body practice that&#39;s often recommended to treat both stress and body pain, using specific poses to strengthen and relax the body. When you practice yoga, you become more attuned to what&#39;s going on in your body and will be better equipped to notice where your body holds onto stress and tension, or where you&#39;re experiencing pain and discomfort. Then, you can use yoga to treat those issues.</p><p></p><p>Using yoga for lower back pain or yoga for muscle pain is nothing new, but still many believe that yoga is only about <a title=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\" href=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\">flexibility</a>. Specifically, many believe that in order to practice yoga effectively you have to already be flexible and capable of bending yourself into knots.</p><p></p><p>Fortunately, we&#39;re here to let you know that <a\n            class=\"inline-cta\"\n            id=ed8d8e6e-ec0f-4b28-9d18-a857857ed742\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckjx66uag0lta0a27bdpmwn9b&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain&entity_slug=recovery-yoga-for-lower-back-and-muscle-pain&page_or_popup=/articles/recovery-yoga-for-lower-back-and-muscle-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"ed8d8e6e-ec0f-4b28-9d18-a857857ed742\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain\"\n            data-slug=\"recovery-yoga-for-lower-back-and-muscle-pain\"\n            <u>yoga is for every body</a></u>        \n            </a> (not just the bendy ones) and if you&#39;re experiencing lower back pain or muscle pain, yoga may be just what you need for recovery. And, you don&#39;t have to just take our word for it—we have the research to back it up.</p><p></p><h3>Does Yoga for Lower Back Pain Really Work?</h3><p>Yoga has been practiced for thousands of years as meditation, moving meditation, and, more recently, strictly for exercise. Among the many mental and physical benefits of yoga, certain yoga poses have been found to improve moderate to severe back pain.</p><p></p><p>In a small study from 2017, published in the Annals of Internal Medicine, researchers looked at the effects of a yoga practice or physical therapy in participants with chronic back pain over the course of a year. Both groups showed improvements in pain and activity and both groups were less likely to continue using paid medications after three months.</p><p></p><p>Another study from 2017, published in the same journal, found that yoga practitioners showed small to moderate decreases in pain intensity over the short term. Not only that, but those who practiced yoga also enjoyed a slight increase in both short- and long-term function.</p><p></p><p>The American College of Physicians also released clinical guidelines recommending yoga as a non-drug option to treat chronic low back pain. Other non-drug options included tai chi, multidisciplinary rehabilitation, and other <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">relaxation and stress-reduction techniques</a>.</p><p></p><p>Yet another study published by the Journal of Alternative and Complementary Medicine found that Hatha yoga helped relieve back pain.</p><p></p><p>In addition to the benefits yoga has for sufferers of low back pain, you can also use yoga for muscle pain recovery.</p><p></p><h3>Yoga for Muscle Pain</h3><p>Muscle pain can be caused by just about anything: nerves and joints, excessive stretching, certain medicines, and even dehydration can send you crawling for an ice pack. Before freezing those sore muscles, though, we recommend trying yoga.</p><p></p><p>Certain yoga poses help stretch the superficial muscle tissues in your hamstrings and connective tissues. This means that doing yoga can not only help with <strong>recovery</strong> but can also get your body ready for your workout (and minimize the likelihood of getting injured from that workout).</p><p></p><p>For weightlifters, yoga can be one of the best things to add to your regimen. Practicing yoga will help relax the shortening of your muscles that happens naturally during weightlifting, helping you stretch your muscle to its normal state without losing the impact of your weightlifting.</p><p></p><h3>Recovery Yoga: Poses to Try for Easing Low Back Pain and Muscle Pain</h3><p>Here are four of our favorite yoga poses to ease low back and muscle pain. Hold the poses for at least 90 seconds each, unless noted. It generally takes about that long for your muscle to relax into a stretch. These four recovery yoga poses will help you find relief from low back and muscle pain.</p><p></p><h4>1. Mountain Pose</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:200/resize=width:200,height:300/K9Zyg1fCSlS8fPJOKe0R\" \n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:200/resize=width:200,height:300/K9Zyg1fCSlS8fPJOKe0R\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:200/resize=width:200,height:300/K9Zyg1fCSlS8fPJOKe0R\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Mountain pose (Tadasana) is a great pose to alleviate chronic low back pain, reduce rotator cuff discomfort, and decrease headaches or migraines. Standing or sitting in a hyper-erect posture all day is not only unrealistic, but can also exacerbate existing back and muscle issues. Performing mountain poses a few times over the course of the day, though, can help you slowly and naturally create the muscular structure and mental awareness needed to shift your regular posture to something a bit more upright.</p><p></p><p>To do mountain pose, stand tall on your yoga mat or the floor with your feet either together or hip-distance apart with your arms at your sides. Keep your legs straight without locking out your knees and distribute your body weight evenly across your feet. Keep your thigh muscles tight and tuck your tailbone in.</p><p></p><p>Take a deep breath in while lifting through your body from the waist, pushing the top of your head toward the ceiling. You&#39;ll feel your spine straighten and lengthen and may even get a few gratifying &quot;pops&quot; from your back for your efforts.</p><p></p><p>On the exhale, drop your shoulders downward and reaching your hands towards the floor. On the next inhale, raise your arms out to the side and over your head with your palms facing one another. Hold this position for a few breaths before exhaling your arms down by your sides.</p><p></p><p>Ready to kiss back pain goodbye? Sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you’ll get three free one-on-one sessions as well as group classes that focus on yoga for back pain and core strengthening. Plus, access to 30+ other daily yoga classes!</p><p></p><h4>2. Bridge Pose</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:300/resize=width:300,height:200/oQFlYhzfRPKpDrtAnrJ1\" \n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:300/resize=width:300,height:200/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:300/resize=width:300,height:200/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bridge pose (Setu Bandha Sarvangasana) is a backbend and inversion that stretches the spine and can relieve both backaches and headaches. This pose can be either restorative or stimulation and works the hamstrings, erector spinae, rectus and transverse abdominis, and gluteus muscles. You&#39;ll do three rounds of this pose, holding for at least 30 seconds each time.</p><p></p><p>From a supine position with your knees bent and feet flat on the floor and hip-width apart. Place your arms down along your sides, pressing your palms into the mat. On the inhale, lift your hips off the floor and up into the ceiling, tucking your sacrum and relaxing your glutes. Keep your weight distributed evenly across both feet.</p><p></p><p>Hold the pose for 30 seconds, finding space in your upper chest before slowly lowering your hips to the floor. On the way down, roll through each vertebra. Repeat twice more.</p><p></p><h4>3. Cat-Cow Pose</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:225/resize=width:225,height:300/R2vvGa6lT7hQjmjvr3wl\" \n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:225/resize=width:225,height:300/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:225/resize=width:225,height:300/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Cat-cow pose (Bitilasana Marjaryasana) is a brilliant recovery yoga pose for those of us who sit at a desk much of the day. This pose can lengthen the spine and neck to reduce compression of the vertebrae, alleviate chronic low back problems, headaches, and shoulder tension, improve organ function, and even help with chest congestion. You go through cat-cow for five rounds.</p><p></p><p>Start from a tabletop position with your hands directly under your shoulders and your knees under your hips. On the inhale, drop your stomach and lift your chest, pushing your heart forward and looking up for cow pose. On the exhale, round your spine while pulling your stomach in and stretching across your back, gazing towards your knees for cat pose. Continue for four more rounds, inhaling for cow and exhaling for cat.</p><p></p><h4>4. Child&#39;s Pose</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:300/resize=width:300,height:200/RVE5aoK4TyAxgXV061EQ\" \n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:300/resize=width:300,height:200/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:300/resize=width:300,height:200/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Child&#39;s pose (Balasana) is a gentle pose that will help you relax and release any tension you&#39;re holding in your neck and back. In this pose, your spine will stretch and lengthen along with your ankles, hips, and thighs. Child&#39;s pose works your hamstrings, rotator cuff muscles, gluteus maximus, and spinal extensors.</p><p></p><p>To go into child&#39;s pose, kneel on your mat, sitting on your heels. Spread your knees apart to hip distance while keeping your big toes touching each other. Your arms will rest by your sides. On the inhale, lengthen your spine. On the exhale, bend forward and extend both arms forward, resting your torso on your thighs and resting your palms on the floor.</p><p></p><h3>Modifications and Poses to Avoid</h3><p>When you&#39;re dealing with low back pain and muscle pain, listen to your body. If a pose doesn&#39;t feel good, modify it or just don&#39;t do it at all. Your yoga practice is yours and should make you feel great, not cause you pain or stress.</p><p></p><p>We recommend skipping poses that combine bending and twisting movements or backward bends if you have back pain. This would be poses like triangle, any spinal twists, camel, and cobra, among others. For corpse pose, try keeping your knees bent and feet on the floor or put a bolster under your knees to avoid causing low back pain (or making it worse).</p><p></p><h3>Wrapping Up</h3><p>While yoga for low back pain and yoga for muscle pain are supported by research, it&#39;s important to remember that your body is unique to you. Listen to it. Start easy if you&#39;re experiencing pain, just 10 minutes (or even less) per day can make a huge difference.</p><p></p><p>As always, we at <a\n            class=\"inline-cta\"\n            id=21c937bc-181d-4d04-b402-46a5511ef001\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckjx66uag0lta0a27bdpmwn9b&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain&entity_slug=recovery-yoga-for-lower-back-and-muscle-pain&page_or_popup=/articles/recovery-yoga-for-lower-back-and-muscle-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"21c937bc-181d-4d04-b402-46a5511ef001\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Recovery Yoga: How to Use Yoga for Lower Back and Muscle Pain\"\n            data-slug=\"recovery-yoga-for-lower-back-and-muscle-pain\"\n            <u>myYogaTeacher</a></u>        \n            </a> are here for you. We offer one-on-one instruction and <a title=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\" href=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\">group classes</a> that you can use to start a powerful <a title=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\" href=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\">yoga practice in the comfort of your own home</a> while still getting important feedback on your form and developing the community relationships that draws many yogis to group yoga classes.</p><p></p><p>And don’t forget about our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>! Sign up for a two-week free trial and you’ll get three free one-on-one sessions and unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"recovery-yoga-for-lower-back-and-muscle-pain","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/recovery-yoga-for-lower-back-and-muscle-pain","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! 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Here's what you need to know about recovery yoga and the poses that can help.","content":{"text":"If you suffer with lower back pain or muscle pain, recovery yoga is exactly what you need. Yoga is a mind-body practice that's often recommended to treat both stress and body pain, using specific poses to strengthen and relax the body. When you practice yoga, you become more attuned to what's going on in your body and will be better equipped to notice where your body holds onto stress and tension, or where you're experiencing pain and discomfort. Then, you can use yoga to treat those issues.\\n\\nUsing yoga for lower back pain or yoga for muscle pain is nothing new, but still many believe that yoga is only about \\nflexibility\\n. Specifically, many believe that in order to practice yoga effectively you have to already be flexible and capable of bending yourself into knots.\\n\\nFortunately, we're here to let you know that \\nyoga is for every body\\n (not just the bendy ones) and if you're experiencing lower back pain or muscle pain, yoga may be just what you need for recovery. And, you don't have to just take our word for it—we have the research to back it up.\\n\\nDoes Yoga for Lower Back Pain Really Work?\\nYoga has been practiced for thousands of years as meditation, moving meditation, and, more recently, strictly for exercise. Among the many mental and physical benefits of yoga, certain yoga poses have been found to improve moderate to severe back pain.\\n\\nIn a small study from 2017, published in the Annals of Internal Medicine, researchers looked at the effects of a yoga practice or physical therapy in participants with chronic back pain over the course of a year. Both groups showed improvements in pain and activity and both groups were less likely to continue using paid medications after three months.\\n\\nAnother study from 2017, published in the same journal, found that yoga practitioners showed small to moderate decreases in pain intensity over the short term. Not only that, but those who practiced yoga also enjoyed a slight increase in both short- and long-term function.\\n\\nThe American College of Physicians also released clinical guidelines recommending yoga as a non-drug option to treat chronic low back pain. Other non-drug options included tai chi, multidisciplinary rehabilitation, and other \\nrelaxation and stress-reduction techniques\\n.\\n\\nYet another study published by the Journal of Alternative and Complementary Medicine found that Hatha yoga helped relieve back pain.\\n\\nIn addition to the benefits yoga has for sufferers of low back pain, you can also use yoga for muscle pain recovery.\\n\\nYoga for Muscle Pain\\nMuscle pain can be caused by just about anything: nerves and joints, excessive stretching, certain medicines, and even dehydration can send you crawling for an ice pack. Before freezing those sore muscles, though, we recommend trying yoga.\\n\\nCertain yoga poses help stretch the superficial muscle tissues in your hamstrings and connective tissues. This means that doing yoga can not only help with \\nrecovery\\n but can also get your body ready for your workout (and minimize the likelihood of getting injured from that workout).\\n\\nFor weightlifters, yoga can be one of the best things to add to your regimen. Practicing yoga will help relax the shortening of your muscles that happens naturally during weightlifting, helping you stretch your muscle to its normal state without losing the impact of your weightlifting.\\n\\nRecovery Yoga: Poses to Try for Easing Low Back Pain and Muscle Pain\\nHere are four of our favorite yoga poses to ease low back and muscle pain. Hold the poses for at least 90 seconds each, unless noted. It generally takes about that long for your muscle to relax into a stretch. These four recovery yoga poses will help you find relief from low back and muscle pain.\\n\\n1. Mountain Pose\\n\\nMountain pose (Tadasana) is a great pose to alleviate chronic low back pain, reduce rotator cuff discomfort, and decrease headaches or migraines. Standing or sitting in a hyper-erect posture all day is not only unrealistic, but can also exacerbate existing back and muscle issues. Performing mountain poses a few times over the course of the day, though, can help you slowly and naturally create the muscular structure and mental awareness needed to shift your regular posture to something a bit more upright.\\n\\nTo do mountain pose, stand tall on your yoga mat or the floor with your feet either together or hip-distance apart with your arms at your sides. Keep your legs straight without locking out your knees and distribute your body weight evenly across your feet. Keep your thigh muscles tight and tuck your tailbone in.\\n\\nTake a deep breath in while lifting through your body from the waist, pushing the top of your head toward the ceiling. You'll feel your spine straighten and lengthen and may even get a few gratifying \"pops\" from your back for your efforts.\\n\\nOn the exhale, drop your shoulders downward and reaching your hands towards the floor. On the next inhale, raise your arms out to the side and over your head with your palms facing one another. Hold this position for a few breaths before exhaling your arms down by your sides.\\n\\nReady to kiss back pain goodbye? Sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you’ll get three free one-on-one sessions as well as group classes that focus on yoga for back pain and core strengthening. Plus, access to 30+ other daily yoga classes!\\n\\n2. Bridge Pose\\n\\nBridge pose (Setu Bandha Sarvangasana) is a backbend and inversion that stretches the spine and can relieve both backaches and headaches. This pose can be either restorative or stimulation and works the hamstrings, erector spinae, rectus and transverse abdominis, and gluteus muscles. You'll do three rounds of this pose, holding for at least 30 seconds each time.\\n\\nFrom a supine position with your knees bent and feet flat on the floor and hip-width apart. Place your arms down along your sides, pressing your palms into the mat. On the inhale, lift your hips off the floor and up into the ceiling, tucking your sacrum and relaxing your glutes. Keep your weight distributed evenly across both feet.\\n\\nHold the pose for 30 seconds, finding space in your upper chest before slowly lowering your hips to the floor. On the way down, roll through each vertebra. Repeat twice more.\\n\\n3. Cat-Cow Pose\\n\\nCat-cow pose (Bitilasana Marjaryasana) is a brilliant recovery yoga pose for those of us who sit at a desk much of the day. This pose can lengthen the spine and neck to reduce compression of the vertebrae, alleviate chronic low back problems, headaches, and shoulder tension, improve organ function, and even help with chest congestion. You go through cat-cow for five rounds.\\n\\nStart from a tabletop position with your hands directly under your shoulders and your knees under your hips. On the inhale, drop your stomach and lift your chest, pushing your heart forward and looking up for cow pose. On the exhale, round your spine while pulling your stomach in and stretching across your back, gazing towards your knees for cat pose. Continue for four more rounds, inhaling for cow and exhaling for cat.\\n\\n4. Child's Pose\\n\\nChild's pose (Balasana) is a gentle pose that will help you relax and release any tension you're holding in your neck and back. In this pose, your spine will stretch and lengthen along with your ankles, hips, and thighs. Child's pose works your hamstrings, rotator cuff muscles, gluteus maximus, and spinal extensors.\\n\\nTo go into child's pose, kneel on your mat, sitting on your heels. Spread your knees apart to hip distance while keeping your big toes touching each other. Your arms will rest by your sides. On the inhale, lengthen your spine. On the exhale, bend forward and extend both arms forward, resting your torso on your thighs and resting your palms on the floor.\\n\\nModifications and Poses to Avoid\\nWhen you're dealing with low back pain and muscle pain, listen to your body. If a pose doesn't feel good, modify it or just don't do it at all. Your yoga practice is yours and should make you feel great, not cause you pain or stress.\\n\\nWe recommend skipping poses that combine bending and twisting movements or backward bends if you have back pain. This would be poses like triangle, any spinal twists, camel, and cobra, among others. For corpse pose, try keeping your knees bent and feet on the floor or put a bolster under your knees to avoid causing low back pain (or making it worse).\\n\\nWrapping Up\\nWhile yoga for low back pain and yoga for muscle pain are supported by research, it's important to remember that your body is unique to you. Listen to it. Start easy if you're experiencing pain, just 10 minutes (or even less) per day can make a huge difference.\\n\\nAs always, we at \\nmyYogaTeacher\\n are here for you. We offer one-on-one instruction and \\ngroup classes\\n that you can use to start a powerful \\nyoga practice in the comfort of your own home\\n while still getting important feedback on your form and developing the community relationships that draws many yogis to group yoga classes.\\n\\nAnd don’t forget about our \\nYoga for Back Pain program\\n! Sign up for a two-week free trial and you’ll get three free one-on-one sessions and unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!","html":"<p>If you suffer with lower back pain or muscle pain, recovery yoga is exactly what you need. Yoga is a mind-body practice that&#39;s often recommended to treat both stress and body pain, using specific poses to strengthen and relax the body. When you practice yoga, you become more attuned to what&#39;s going on in your body and will be better equipped to notice where your body holds onto stress and tension, or where you&#39;re experiencing pain and discomfort. Then, you can use yoga to treat those issues.</p><p></p><p>Using yoga for lower back pain or yoga for muscle pain is nothing new, but still many believe that yoga is only about <a title=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\" href=\"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses\">flexibility</a>. Specifically, many believe that in order to practice yoga effectively you have to already be flexible and capable of bending yourself into knots.</p><p></p><p>Fortunately, we&#39;re here to let you know that <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga is for every body</a> (not just the bendy ones) and if you&#39;re experiencing lower back pain or muscle pain, yoga may be just what you need for recovery. And, you don&#39;t have to just take our word for it—we have the research to back it up.</p><p></p><h3>Does Yoga for Lower Back Pain Really Work?</h3><p>Yoga has been practiced for thousands of years as meditation, moving meditation, and, more recently, strictly for exercise. Among the many mental and physical benefits of yoga, certain yoga poses have been found to improve moderate to severe back pain.</p><p></p><p>In a small study from 2017, published in the Annals of Internal Medicine, researchers looked at the effects of a yoga practice or physical therapy in participants with chronic back pain over the course of a year. Both groups showed improvements in pain and activity and both groups were less likely to continue using paid medications after three months.</p><p></p><p>Another study from 2017, published in the same journal, found that yoga practitioners showed small to moderate decreases in pain intensity over the short term. Not only that, but those who practiced yoga also enjoyed a slight increase in both short- and long-term function.</p><p></p><p>The American College of Physicians also released clinical guidelines recommending yoga as a non-drug option to treat chronic low back pain. Other non-drug options included tai chi, multidisciplinary rehabilitation, and other <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">relaxation and stress-reduction techniques</a>.</p><p></p><p>Yet another study published by the Journal of Alternative and Complementary Medicine found that Hatha yoga helped relieve back pain.</p><p></p><p>In addition to the benefits yoga has for sufferers of low back pain, you can also use yoga for muscle pain recovery.</p><p></p><h3>Yoga for Muscle Pain</h3><p>Muscle pain can be caused by just about anything: nerves and joints, excessive stretching, certain medicines, and even dehydration can send you crawling for an ice pack. Before freezing those sore muscles, though, we recommend trying yoga.</p><p></p><p>Certain yoga poses help stretch the superficial muscle tissues in your hamstrings and connective tissues. This means that doing yoga can not only help with <strong>recovery</strong> but can also get your body ready for your workout (and minimize the likelihood of getting injured from that workout).</p><p></p><p>For weightlifters, yoga can be one of the best things to add to your regimen. Practicing yoga will help relax the shortening of your muscles that happens naturally during weightlifting, helping you stretch your muscle to its normal state without losing the impact of your weightlifting.</p><p></p><h3>Recovery Yoga: Poses to Try for Easing Low Back Pain and Muscle Pain</h3><p>Here are four of our favorite yoga poses to ease low back and muscle pain. Hold the poses for at least 90 seconds each, unless noted. It generally takes about that long for your muscle to relax into a stretch. These four recovery yoga poses will help you find relief from low back and muscle pain.</p><p></p><h4>1. Mountain Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:200/resize=width:200,height:300/K9Zyg1fCSlS8fPJOKe0R\" alt=\"Mountain Pose\" title=\"mountain pose.jpg\" width=\"200\" height=\"300\" /><p>Mountain pose (Tadasana) is a great pose to alleviate chronic low back pain, reduce rotator cuff discomfort, and decrease headaches or migraines. Standing or sitting in a hyper-erect posture all day is not only unrealistic, but can also exacerbate existing back and muscle issues. Performing mountain poses a few times over the course of the day, though, can help you slowly and naturally create the muscular structure and mental awareness needed to shift your regular posture to something a bit more upright.</p><p></p><p>To do mountain pose, stand tall on your yoga mat or the floor with your feet either together or hip-distance apart with your arms at your sides. Keep your legs straight without locking out your knees and distribute your body weight evenly across your feet. Keep your thigh muscles tight and tuck your tailbone in.</p><p></p><p>Take a deep breath in while lifting through your body from the waist, pushing the top of your head toward the ceiling. You&#39;ll feel your spine straighten and lengthen and may even get a few gratifying &quot;pops&quot; from your back for your efforts.</p><p></p><p>On the exhale, drop your shoulders downward and reaching your hands towards the floor. On the next inhale, raise your arms out to the side and over your head with your palms facing one another. Hold this position for a few breaths before exhaling your arms down by your sides.</p><p></p><p>Ready to kiss back pain goodbye? Sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you’ll get three free one-on-one sessions as well as group classes that focus on yoga for back pain and core strengthening. Plus, access to 30+ other daily yoga classes!</p><p></p><h4>2. Bridge Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:300/resize=width:300,height:200/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Bridge Pose\" title=\"bridge pose.png\" width=\"300\" height=\"200\" /><p>Bridge pose (Setu Bandha Sarvangasana) is a backbend and inversion that stretches the spine and can relieve both backaches and headaches. This pose can be either restorative or stimulation and works the hamstrings, erector spinae, rectus and transverse abdominis, and gluteus muscles. You&#39;ll do three rounds of this pose, holding for at least 30 seconds each time.</p><p></p><p>From a supine position with your knees bent and feet flat on the floor and hip-width apart. Place your arms down along your sides, pressing your palms into the mat. On the inhale, lift your hips off the floor and up into the ceiling, tucking your sacrum and relaxing your glutes. Keep your weight distributed evenly across both feet.</p><p></p><p>Hold the pose for 30 seconds, finding space in your upper chest before slowly lowering your hips to the floor. On the way down, roll through each vertebra. Repeat twice more.</p><p></p><h4>3. Cat-Cow Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:225/resize=width:225,height:300/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat-Cow Pose\" title=\"cat cow.png\" width=\"225\" height=\"300\" /><p>Cat-cow pose (Bitilasana Marjaryasana) is a brilliant recovery yoga pose for those of us who sit at a desk much of the day. This pose can lengthen the spine and neck to reduce compression of the vertebrae, alleviate chronic low back problems, headaches, and shoulder tension, improve organ function, and even help with chest congestion. You go through cat-cow for five rounds.</p><p></p><p>Start from a tabletop position with your hands directly under your shoulders and your knees under your hips. On the inhale, drop your stomach and lift your chest, pushing your heart forward and looking up for cow pose. On the exhale, round your spine while pulling your stomach in and stretching across your back, gazing towards your knees for cat pose. Continue for four more rounds, inhaling for cow and exhaling for cat.</p><p></p><h4>4. Child&#39;s Pose</h4><img src=\"https://media.graphcms.com/output=format:png,width:300/resize=width:300,height:200/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"300\" height=\"200\" /><p>Child&#39;s pose (Balasana) is a gentle pose that will help you relax and release any tension you&#39;re holding in your neck and back. In this pose, your spine will stretch and lengthen along with your ankles, hips, and thighs. Child&#39;s pose works your hamstrings, rotator cuff muscles, gluteus maximus, and spinal extensors.</p><p></p><p>To go into child&#39;s pose, kneel on your mat, sitting on your heels. Spread your knees apart to hip distance while keeping your big toes touching each other. Your arms will rest by your sides. On the inhale, lengthen your spine. On the exhale, bend forward and extend both arms forward, resting your torso on your thighs and resting your palms on the floor.</p><p></p><h3>Modifications and Poses to Avoid</h3><p>When you&#39;re dealing with low back pain and muscle pain, listen to your body. If a pose doesn&#39;t feel good, modify it or just don&#39;t do it at all. Your yoga practice is yours and should make you feel great, not cause you pain or stress.</p><p></p><p>We recommend skipping poses that combine bending and twisting movements or backward bends if you have back pain. This would be poses like triangle, any spinal twists, camel, and cobra, among others. For corpse pose, try keeping your knees bent and feet on the floor or put a bolster under your knees to avoid causing low back pain (or making it worse).</p><p></p><h3>Wrapping Up</h3><p>While yoga for low back pain and yoga for muscle pain are supported by research, it&#39;s important to remember that your body is unique to you. Listen to it. Start easy if you&#39;re experiencing pain, just 10 minutes (or even less) per day can make a huge difference.</p><p></p><p>As always, we at <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a> are here for you. We offer one-on-one instruction and <a title=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\" href=\"https://www.myyogateacher.com/articles/benefits-group-yoga-class-online\">group classes</a> that you can use to start a powerful <a title=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\" href=\"https://www.myyogateacher.com/articles/practice-yoga-at-home\">yoga practice in the comfort of your own home</a> while still getting important feedback on your form and developing the community relationships that draws many yogis to group yoga classes.</p><p></p><p>And don’t forget about our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>! Sign up for a two-week free trial and you’ll get three free one-on-one sessions and unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}