hamburger icon
A
अ
Read in Hindi
  • Home
  • Fitness
  • Yoga
  • International Yoga Day 2020: Beat Chronic Pain With These Easy Yoga Poses

International Yoga Day 2020: Beat Chronic Pain With These Easy Yoga Poses

Practicing yoga can help you deal with chronic pain by strengthening the body and the mind. This International Yoga Day, learn yourself and also help other people know the benefits of yoga in dealing with chronic pain.

WrittenBy

Written By: Longjam Dineshwori | Published : June 21, 2020 1:20 PM IST

thehealthsite.com top news

Viparita Karani or Legs Up the Wall is a great way to support tired feet and alleviate low back pain.

Practising yoga can benefit both your mental and physical health. Yoga has been shown to help with various types of chronic pain conditions, including arthritis, joint pain, low back pain. According to experts, chronic pain is a mind-body experience and so trying to fix the body with surgeries, pain medications, or physical therapy alone won't give you complete relief. You can find true relief from pain by practicing yoga, which is a mind-body practice that includes breathing exercises and restorative poses. As the International Yoga Day comes closer, yoga enthusiasts are encouraging people around the world to make yoga part of their life for better physical and mental health.

The United Nations on December 11, 2014, declared 21 June as the International Day of Yoga. Since then it has been celebrated around the globe as an annual event. The International Yoga Day 2020 will be celebrated under the theme "Yoga at Home and Yoga with Family." So, grab the yoga mat and get your family members to join you for a family yoga session. Here are some easy yoga poses that can help deal with chronic pain. Caution: Consult your doctor first and adjust poses to suit your physical and mental needs.

Diaphragmatic Breathing

Breathing deeply with your diaphragm help calm the nervous system down, which turn keeps your mind calm, make you better able to deal with the frustration of chronic pain.

Also Read

How to do it

  • Begin with a comfortable seated position and place your hands under the rib cage
  • Now breathe deeply with your diaphragm evenly, matching the inhales and the exhales.
  • Close the eyes and breathe for 3-5 minutes, feel the sensation of the inhale and exhale.

Savasana or Corpse Pose with a Body Scan

Savasana or Corpse Pose often the last posture in the practice of yoga. You just have to lie on your back and breathe. But this simple pose can have profound effects. It can help you relax, release stress, calm your nerves, and refresh your energy. Savasana with a full body scan improves awareness of your body and the pain and sensations in it.

How to do it

  • Lay flat on your back, with your feet at least hip-width apart.
  • Rest your hands slightly away from the body with palms turned up.
  • Close your eyes and relax
  • Now, imagine a white light at the top of your head. Allow this light to scan the whole body, highlighting every area slowly and mindfully.
  • When the light falls on the points of discomfort and pain, and imagine it entering these areas with your breath.
  • Complete the scan 1-5 times.

Standing Side Stretch

This yoga asana can help improve balance and coordination, as well as stretch the arms, core, and psoas muscle.

How to do it

  • Begin in Tadasana (Mountain Pose)
  • Raise the hands upward, and bring palms together
  • Bend with hips pushed towards one side (left) and reach the palm toward the other (right), stretching the entire side body. Hold this pose for five seconds.
  • Exhale and return to the starting position
  • Repeat on the other side.

Viparita Karani or Legs Up the Wall

It is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. Viparita Karani is a great way to support tired feet and alleviate low back pain.

How to do it

  • Lie down flat on your back.
  • Bring your bum closer to the wall as much as possible
  • Rest both your legs on the wall while keeping them straight.
  • Tilt your toes towards your body until you feel the pressure on your hamstrings.
  • Stretch both your hands on either side of your body.
  • Focus on your breath and be aware of the sensations in your body.
  • Hold the position with regular breathing for at least 2-3 minutes.

Baddha Konasana or Butterfly pose

This asana works your thighs, knees, hips, groin, ankles and feet. It is good for conditions like sciatica and lower back pain. In addition, it helps cultivate focus, relives stress and anxiety.

How to do it

  • Sit comfortably and bring the feet close to the pelvis.
  • Your soles should touch each together. Hold them with your hands and bring more towards the pelvis
  • Rest the knees on the floor. You may place blocks or blankets under the knees, thighs and sit bones.
  • Keep your torso and neck in a straight line
  • Close your eyes and hold the pose for a convenient duration of time.
Add The Health Site as a Preferred Source Add The Health Site as a Preferred Source
Longjam Dineshwori

Longjam Dineshwori

A passionate journalist with 10 years of experience in media industry, trying to to improve lives of people by creating inspiring, informative and impactful content. I strongly believe good health is the foundation of happiness and ... Read More