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Keep working on this one and you will be amazed at the difference it can make to your flexibility, relieving pain and stiffness.

From Mountain, fold over into Standing Forward Bend.

From Standing Forward Bend, step your feet back to Downward dog.

From there, step your feet back further until you are at the up position of a push up. This is Plank pose.

Lower yourself further to the ground into a low push up. This is Chaturanga.

Move down to Cobra pose.

From Cobra, move back to Locust Pose.

From Locust, move back to Cobra.

From Cobra, sit back on your heels, arm stretched in front, forehead resting on the mat, Child pose. Breathe in deeply and feel the tension ease in your neck and lower back. Stretch your arms out, wiggle, whatever you need to feel more at ease.

Corpse Pose

Corpse Pose

Corpse pose
The ideal pose to relax in as you do your meditations. Just make sure you are mindful enough to not fall asleep!

Yoga Nidra Meditation

Yoga Nidra translates as the sleep of the yogis and is a way of improving your ability to meditate, and to gain inner wisdom. It is easy to do, but very powerful for relieving a range of physical issues and mood disorders. It should help you manage any chronic pain you might be suffering from.

Lie back into Corpse pose and get yourself comfortable. Some people like a small neck pillow under them and a light blanket over them depending on how long they will be meditating. Cold muscles also lead to pain and tension, so if you are not going to use a blanket, put on a sweatshirt and sweatpants or similar to make yourself more cozy.

1-Close your eyes. Notice your environment, sounds, smells, and taste. Release the tension from your body into the floor.

2-Set your intention. What do you want to accomplish in this session? Lose weight, relieve stress and so on.

3-Visualize yourself achieving that goal. Picture what your life will be like if you reach your goal or attain your desire.

4-Connect with your inner self.
Take a few moments to relax and calm both your body and mind. As you feel the calm wash over you, note how it feels. Then remind yourself that if you are ever stressed or feeling intense pain, you can summon up this feeling of inner calm no matter where you are.

5-Scan your body.
How does it feel? Note any pain, tension or stiffness. Start at the top and work your way down to your feet and right and left as you work your way down. Feel the energy level in your body overall. On a scale of 0 to 10, with 0 being a flat battery and 10 fully charged and ready to go, which do you feel?

6-Start to take notice of your breath.
Don’t do anything to control it, but feel the sensation of it curling in and out past your nostrils. Feel the rise and fall of your chest and notice if you are holding your breath, or if it feels uneven, such as your right nostril being stuffed up, and so on.

7-Observe your thoughts
Are you worried, stressed, angry? Notice the thoughts, but don’t follow them. They are just like waves in an ocean, rising and falling back. They are not a huge storm to worry about, and the little waves can never destroy the ocean.

8-Feel happy
We may think we have a hard life, but if we cultivate an Ôattitude of gratitude’ we can feel how fortunate we really are. Breathe in all the pain and suffering of others and breathe out pure joy and light for the benefit of all living beings. With every exhale, feel proud of yourself for taking the time to think of others as you also do this practice to care for yourself.

9-Become an observer in your own mind.
Some people strongly identify with their emotions, even though they are just like the fleeting waves we discussed. How do you feel in this instant? If you are thinking, ÒI’m hungry,Ó or ÒI’m angry,Ó switch the perspective to, ÒI am experiencing hunger,Ó or anger, and so on. This will make you more conscious of your feelings but with no need to act out because of them.