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Seated Forward Bend

Seated Forward Bend

Seated Forward Bend
Fold forward from the pelvis. Try to grip your angles or toes.

Standing Forward Bend

Standing Forward Bend

Standing Forward Bend
Remember, always fold forward from the pelvis, not the small of your back, and reach for your toes.

Upward Dog

Upward Dog

Upward Dog – this is similar to Cobra, except your arms are straight at the elbows and you are engaging the tops of the feet against the mat in order to raise your legs up off the ground. Start in Cobra and push up carefully until your arms are straight, elbows soft, not completely locked.

Standing Wide Legged Forward Bend

Standing Wide Legged Forward Bend

Standing Wide-Legged Forward Bend-in Mountain pose, step out to the side like you were doing a jumping jack. Bend forward to bring your hands to the mat and the top of your head too. Hold and breathe for 10 seconds. Then bring one foot toward the other and do either Downward dog or Dolphin.

Try a couple of these poses and journal about how you felt after each one. Track your energy level with 0 being totally fatigued and 10 feeling good, and chart what a difference these poses can make to your energy level.

Chronic Pain
Yoga is great exercise with many health benefits, but there is more to yoga practice, as we will discover in relation to dealing with chronic pain. There are several poses that can help, but chronic pain can often be effectively relieved through yoga meditation. Let’s start with the poses and move on to the meditations. This is a flow series you can use every day to see how much it improves your well-being.

Mountain Pose

Mountain Pose

Mountain Pose
Ground yourself by planting your feet solidly and breathing in deeply for a few moments.

Eagle Pose

Eagle Pose

Eagle Pose
Yes, this is one of the stranger poses you will ever try, but it offers stretching to ease stiffness and tension and forces you to focus and concentrate. This mental concentration can lead to pain relief because you are thinking intently about something other than the pain.

This is a complicated pose, so let’s break Eagle down into the steps you need to do it correctly and safely. You may wish to try it near a wall if you are worried about losing your balance.

  1. Stand up straight in Mountain pose.
  2. Bend your legs at the knee.
  3. Lift your right foot off the ground.
  4. Balance your body on your left foot.
  5. Point the toes of your right foot towards the ground.
  6. Wrap your right foot around the calf of the left leg.
  7. Press the left foot on the ground to stabilize yourself.
  8. Stretch your arms in front of you now so they are and parallel to the ground as if you are a zombie.
  9. Cross your arms at the elbows, the left arm over the right.
  10. Bend your elbows and bring the arms parallel to your body so that the fingers are pointing towards the ceiling.
  11. Press the backs of the hands against each other.
  12. Twist your forearms further and try to bring both the palms to face each other.
  13. Place the fingers of the right hand in the palm of your left hand at the root of the thumb.
  14. Press the palms together as much as possible.
  15. Lift your elbows until they are level with your shoulders.
  16. Hold the pose and breathe normally for about 15-30 seconds.
  17. Repeat the same with your legs and hands in reverse positions.