When chronic pain and muscle stiffness begin to interfere with daily activities, going to yoga can be a natural, effective, drug-free way out. With simple poses, yoga not only helps relieve stress on the body but also soothes the mind, an important factor in long-term pain control.
According to yoga expert Siddhaa Akshar, founder of Akshar Yoga Institutions in India, yoga is a comprehensive method that combines body movement, breath control and mindfulness: " regular yoga practice helps improve flexibility, increase strength and create a deep relaxation state, which is extremely important for those who are living with chronic pain".
Here are 7 basic yoga poses, easy to do at home, suitable for beginners and especially effective in reducing pain and stiffness:
Balasana (Baby pose)
Helping stretch your lower back, hips and thighs. This pose creates a feeling of safety, relaxation, and calms the nervous system - very suitable when you start exercising.
Marjaryasana-Bitilasana (Cats vs. Cats)
A series of gentle movements helps increase spinal flexibility, reduce shoulder and back stiffness, very useful for people who often sit for long periods of time, work in an office.
Adho Mukha Svanasana (Dog Facing)
This pose stretches the entire body from the shoulders, spine to calves, while increasing blood circulation and improving posture.
Ustrasana (C camel pose)
This is a deep back bend that helps open the chest, abdomen, and hips, areas that are often cramped in people who are sessiony or in poor posture.
Bhujangasana (Since the Sphinx)
Gentle back bends help strengthen the spine, improve posture and reduce hunchback pain due to chronic pain.
Supta Matsyendrasana (Stream of Lie Spine torsion)
Gentle spinal twists, helping to relax the muscles in the hips, shoulders and back, an ideal recovery exercise after stressful working hours.
Shavasana (Body situation)
Finishing the workout with this pose helps your body absorb all the benefits of previous movements. Shavasana allows you to truly rest and regain inner balance, Akshar says.
A study published in PubMed Central also shows that yoga can reduce pain levels and improve quality of life in people with chronic conditions such as arthritis, lower back pain and fibromyalgia.
Yoga is not just a movement, it is an art of connecting the body with the mind. For people with chronic pain, yoga is a bridge to autonomy and recovery," Siddhaa Akshar shared.
