Whether you’re new to yoga or have been practicing for years, it’s important to build a routine that works for you. If your body is constantly hurting, it’s time to explore the power of yoga as a form of movement therapy.
The best part? It doesn’t take much time, and there are tons of options out there! Just follow these simple steps:
| Takeaways |
|---|
| Using yoga as a form of movement therapy can be a powerful way to improve both physical and mental health. |
| Incorporating yoga and movement therapy into your routine can help reduce stress and anxiety, manage chronic pain, and improve overall wellness. |
| Yoga therapy is a personalized approach that can be tailored to your individual needs to address specific health concerns. |
| Qualified yoga therapists can provide guidance and support to help you practice yoga safely and effectively. |
| There are many resources available to help you learn more about incorporating yoga as a form of movement therapy, including articles, books, and workshops. |
Work Up To A Regular Routine
It’s best to work up to a regular routine. If you’re just learning about yoga, the first thing to do is choose a class that fits your schedule and study the movements of each pose carefully before attempting them yourself.
Once you’ve practiced for several weeks and feel comfortable with the basic poses, try adding in some more strenuous ones (such as Downward Facing Dog) every other day or so.
As time goes on, add additional poses until your practice has become as long as possible without causing pain or stress in any area of your body.
Follow these guidelines:
- No pain, no gain isn’t an acceptable motto when it comes to yoga—try not to push yourself too hard; instead, focus on finding what works best for you!
- Always stretch after exercising and never stretch before exercising; this could cause injury or discomfort during exercise sessions if done incorrectly
Yoga and movement therapy can be an effective way to heal both the body and the mind. Learn more about this powerful combination on our page about Yoga and Movement Therapy.
Lower Back Pain
Lower back pain is a common ailment for many people, especially in the US. The good news is that yoga can help relieve this pain and get you back to enjoying your life again.
One of the most important aspects of relieving lower back pain through yoga is helping yourself relax and get rid of stress.
When you’re relaxed, stress levels decrease, which helps your body heal faster. Yoga also helps improve your body image so you feel better about yourself when practicing it regularly.
If you suffer from lower back pain or any other chronic condition with symptoms like these, talk to your doctor before starting a yoga routine (or any other form of physical activity).
It’s very important that he/she knows what you plan on doing so they can make sure it’s safe for you! Try not sitting down too much during the day; instead try walking around if possible!
| Type of Yoga Pose | Benefits |
|---|---|
| Child’s Pose | Stretches the lower back muscles and spine, while promoting relaxation. |
| Downward-Facing Dog | Strengthens the core and back muscles, while stretching the legs and spine. |
| Triangle Pose | Stretches the hamstrings and hips while providing a gentle twist to the lower back. |
| Cobra Pose | Strengthens the lower back muscles, while opening up the chest and improving posture. |
| Cat-Cow Pose | Provides gentle stretches to the spine and lower back muscles, while promoting mobility and flexibility. |
Note: These poses are based on research and studies conducted by various experts in yoga and physical therapy. The benefits listed are general and can vary for each individual. It is important to consult with a qualified physical therapist or yoga teacher before beginning any new yoga practice or treatment.
Hip Pain
You know that hip pain is a common complaint, but what you might not realize is that it can be caused by an array of different issues.
Many people who experience hip pain are unaware of the underlying cause and may only be treating the symptoms without looking further. Fortunately, yoga can help you address and understand your hips in a more holistic way.
Yoga will help you better understand your body and its limitations. This understanding may lead to better decisions about how to engage with activities like sports or other forms of exercise.
Additionally, it will also help build strength in different areas so that when you do use your hip muscles they are stronger than before which will decrease the risk for injury as well as increase comfort during physical activity!
Looking for a way to reduce stress and anxiety? Try practicing yoga and movement therapy! Check out our guide on saying goodbye to stress and anxiety to learn more about how these practices can help you achieve a sense of calm.
Specific Yoga Poses For Hip Pain
- Adho Mukha Svanasana (Downward Facing Dog)
This is a great pose for hip pain because it stretches the hips and helps to open up the legs. It also strengthens your arms and core, making it a good overall body strengthener.
- Supta Baddha Konasana (Reclining Bound Angle Pose)
This is another good option for hip pain, as it stretches out your thighs, ankles, calves and shoulders while also strengthening your abs, back and hamstrings. It’s helped me through many days where my hips were feeling sore!
Chronic Knee Pain
If you have chronic knee pain, try using a chair. If you’re more advanced and are able to hold a forward bend without discomfort, try placing your hands on the seat of the chair and using it as leverage to deepen your pose.
Another option is to place a block under each hand so that they’re at hip height or slightly higher. If this doesn’t feel comfortable for you or if it causes any additional pain, don’t do it! You should always listen to what your body is telling you.
If these modifications don’t work for you, another option would be to use a strap (or towel) around the back of your thighs and pull them in towards each other as much as possible but only as much pressure as feels good! The same applies here: listen carefully to what your body tells you and adjust accordingly.
Chronic pain can take a toll on both the body and mind. But did you know that yoga and movement therapy can provide relief? Head over to our page on finding relief from chronic pain to learn more about how you can manage your pain through these practices.
Shoulder Pain
Shoulder pain is one of the most common complaints that people experience. It can be caused by many things, including stress, poor posture, and numerous injuries. Luckily, stretching your shoulders can help alleviate some of the tension that is causing you pain.
Here are some stretches to try:
Shoulder Roll – With a strap or towel in hand, stand tall with feet together and arms by your sides (think “the Superman pose”).
Using one arm at a time and keeping it straight out from your body (like an airplane), raise up on tip toes while rotating that arm across your body as far as possible to stretch out all sides of your shoulder muscle groups.
This should be done with both arms simultaneously for 30 seconds each side before switching back over again until you complete ten reps per side.
| Type of Yoga Pose | Benefits |
|---|---|
| Cow Face Pose | Stretches the shoulders and releases tension in the upper back and neck. |
| Eagle Pose | Deeply stretches the arms, shoulders, and upper back while improving balance. |
| Puppy Pose | Stretches the shoulders, spine, and hips while releasing tension in the upper body. |
| Thread the Needle Pose | Helps to open up the shoulders while stretching the back and neck. |
| Shoulderstand Pose | Strengthens the shoulders while improving overall core stability, posture, and balance. |
Note: These poses are based on research and studies conducted by various experts in yoga and physical therapy. The benefits listed are general and can vary for each individual. It is important to consult with a qualified physical therapist or yoga teacher before beginning any new yoga practice or treatment.
Neck And Upper Back Pain
If you suffer from persistent neck or upper back pain, the following exercise will help.
Inhale and lift your chin, then exhale and lower it. Repeat this exercise 10 times.
To do this exercise correctly:
- Keep your shoulders relaxed and down; don’t shrug them up towards your ears.
- Don’t arch or stretch your neck too much; stay in a comfortable range of motion while focusing on releasing some tension in the area around the base of your skull and the upper vertebrae (C7-T1).
How often should I do this? Do it whenever you can remember to do so throughout the day (it only takes about two minutes), or incorporate it into a longer routine if you’re feeling particularly stiff at any given time during the day or week.
Looking to transform your body and mind at the same time? Yoga and movement therapy may be just what you need! Learn more about this powerful combination on our page about transforming your body and mind with yoga and movement therapy.
Locked Knees
Locked knees is a common issue, especially in children. It happens when the knee cap is unable to move upwards because its groove has become tight or it has become misaligned.
This causes stress on both sides of your knee joint, which can lead to inflammation and pain. Here’s how you can fix it:
- Stretch out your quads and hamstrings by lying with your back flat against the floor, lifting one leg up at a time and holding it for 30 seconds. Repeat with other leg
- Do some light foam rolling on your IT band (the thick tendon that runs along each side of your thigh)
- Massage cupping points on either side of the knee joint for about 15 minutes per day (you might want to ask someone else for help getting those knots out)
Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition that affects the median nerve, which runs through your wrist and into your hand. This can cause pain, tingling or numbness in your fingers and wrist.
What causes carpal tunnel syndrome?
The causes of carpal tunnel syndrome are not fully understood but it’s thought that repetitive movements of the wrists (especially with forceful exertion) cause swelling within the narrow space where the median nerve passes through on its way from wrist to forearm.
| Type of Yoga Pose | Benefits |
|---|---|
| Downward-Facing Dog | Relieves pressure on the wrists and hands while stretching the back, legs, and arms. |
| Plank Pose | Strengthens the arms and wrist while engaging the core and improving posture. |
| Cow Face Pose | Stretches the shoulders and releases tension in the upper back and neck. |
| Eagle Pose | Deeply stretches the arms, shoulders, and upper back while improving balance. |
| Reverse Prayer Pose | Opens up the chest and shoulders, while providing a gentle stretch to the wrists. |
Note: These poses are based on research and studies conducted by various experts in yoga and hand therapy. The benefits listed are general and can vary for each individual. It is important to consult with a qualified hand therapist or yoga teacher before beginning any new yoga practice or treatment.
Piriformis Syndrome (Sciatica)
Your piriformis muscle can also cause sciatica when it becomes tight. The piriformis muscle runs deep in the buttock behind your gluteal muscles and attaches to the sacrum (the triangular bone at the back of your pelvis), as well as to hip bone.
When this muscle becomes tight, it pulls on its attachments, which can result in pain or numbness from your lower back down through one or both legs.
The most effective way to stretch this area is by lying on your back with one leg bent and resting over a bench or chair seat, while keeping the other straight out in front of you with a wall behind it for support (or using an exercise ball).
Bend at your waist so that you’re looking up toward where your feet would be if they were flat on the floor; then slowly roll forward until there is tension in the back of that thigh. Hold this position for 30 seconds before switching sides and repeating three times per side with each stretch session
Yoga isn’t just for the physically able. In fact, those with mobility issues may reap the benefits of this practice the most. To learn more about the surprising benefits of yoga for those with mobility issues, take a look at our page on the benefits of yoga for those with mobility issues.
Migraines And Headaches
Migraines and headaches are a common problem. A migraine is characterized by one or more of the following:
- Head pain that lasts from four to 72 hours
- Not being able to concentrate or think clearly
- Visual disturbances, such as seeing spots or flashing lights
- Nausea and vomiting
A tension headache is often described as dull, tightness on both sides of the head around your temples. It may also be accompanied by tenderness in your neck muscles and shoulders, which can cause you to feel weak or fatigued throughout the day.
They’re usually caused by stress and tension in your muscles, but they can be triggered by other factors like hormonal changes (like those related to menstruation), eyestrain, poor posture while sitting at a computer desk all day long without taking breaks (which causes tightness in certain muscle groups) etcetera…
Depression And Anxiety
Yoga can help you feel more in control, manage stress and sleep better. It can also make you happier and positive.
Depression and anxiety are two of the most common mental health issues that affect people of all ages, races, socioeconomic statuses and educational backgrounds.
While yoga is not a replacement for professional medical care, it can be an effective addition to therapy or treatment plans for those who suffer from depression or anxiety.
In fact, regular practice of yoga has been shown to help increase focus and concentration while reducing stress levels in adults all which may contribute to fewer symptoms of depression over time!
| Type of Yoga Practice | Benefits |
|---|---|
| Hatha Yoga | Helps to reduce symptoms of anxiety and depression through physical postures and controlled breathing. |
| Kundalini Yoga | Stimulates the nervous and immune systems, which can help to reduce stress and anxiety. |
| Vinyasa Yoga | Provides a strong cardiovascular workout that can boost mood and alleviate anxiety. |
| Yin Yoga | Calming practice that emphasizes deep, meditative stretches to help reduce stress and improve overall well-being. |
| Restorative Yoga | Slow and gentle practice that can help to calm the mind and promote relaxation. |
Note: These practices are based on research and studies conducted by various experts in mental health and yoga. The benefits listed are general and can vary for each individual. It is important to consult with a qualified yoga teacher or mental health professional before beginning any new yoga practice or treatment.
Conclusion
At the end of the day, if you’re suffering from any form of pain or discomfort, yoga is a great way to help alleviate it.
It can also be used as an alternative to more conventional treatments like medication or surgery when those options aren’t available or appropriate.
The key is finding what works best for you whether that means trying different poses or sticking with one or two favorites until your symptoms clear up completely!
Further Reading:
Here are some additional resources to help you learn more about using yoga as a form of movement therapy:
5 Ways to Implement Yoga in Psychotherapy: This article provides practical tips for incorporating yoga into psychotherapy sessions to help promote healing and support for clients.
Yoga Therapy: This page from the Cleveland Clinic provides information on how yoga can be utilized as a form of therapy to help improve physical and mental health.
Yoga: Harvard provides a comprehensive overview of the benefits of yoga, including how it can help with stress reduction, physical fitness, and overall wellness.
FAQs
What is yoga therapy?
Yoga therapy is a type of therapy that utilizes yoga practices and principles to improve physical, mental, and emotional health. It involves working with a trained yoga therapist to develop a personalized practice that addresses specific health concerns.
How does yoga therapy differ from traditional yoga practice?
While traditional yoga practice tends to focus on physical fitness and flexibility, yoga therapy is geared towards addressing specific health concerns, such as chronic pain, depression, and anxiety. Additionally, yoga therapy sessions are typically one-on-one, and are tailored to the individual’s needs.
Can anyone practice yoga therapy?
Yes, the practice of yoga therapy is open to anyone, regardless of age or physical ability. A qualified yoga therapist can work with individuals of all ages and with a variety of health concerns.
What are the benefits of using yoga as a form of movement therapy?
Yoga can help to improve both physical and mental health by promoting relaxation, reducing stress, and improving flexibility, balance, and strength. Additionally, yoga has been shown to be an effective form of therapy for a variety of health concerns, including chronic pain, anxiety, and depression.
How do I find a qualified yoga therapist?
To find a qualified yoga therapist, you can search for certified therapists through organizations like the International Association of Yoga Therapists. Additionally, many yoga studios offer classes and workshops on yoga therapy, which can be a good way to learn more and find reputable practitioners.
Hello, my name is Hellen James! I am a yoga teacher and writer who loves to share information about how you can achieve a more fulfilling life. I have been practicing mindfulness, yoga, and meditation for over 10 years. My passion for these practices has led me to teach them to others.