Doing a yoga routine can help increase the connection between mind and body to reduce stress and pain. This practice includes stretches, poses, breathing exercises, and meditation to improve overall well-being. Here are some ways physical therapy yoga helps address pain and stress:
Cat-cow Stretch
When you arch your back and lift your chest in a cat-cow pose, you stretch and lengthen the spine. This movement helps reduce pressure and stiffness in the lower and mid-back muscles. By moving your head and spine, you loosen up your neck and shoulders.
To do the cat-cow pose, you balance arching your back and deep breathing. As you breathe in, arch your back downward and lift your head and tailbone. This stretches your front body and opens up your chest, promoting relaxation. When you breathe out, round your spine and bring your chin toward your chest to release stress in the body. To get the most out of cat-cow in physical therapy yoga, keep your body straight, focusing on moving from your back, not your shoulders or hips.
Child’s Pose
Child’s pose is a simple and effective exercise for relieving lower back pain caused by tightness in the muscles. If you sit for long periods of time or your back muscles are tired due to any physical activity, doing child’s pose may be beneficial. With this pose, you stretch your hips and thighs that may be rigid and sore.
To do child’s pose, kneel down and sit back on your legs with feet flat on the mat. Lean forward until your forehead rests on the mat. You can reach forward with your arms over your head to further stretch your shoulders and spine. You can also stretch your arms behind you with your palms facing upward to lessen the shoulder stretch. When you stay in this position for several seconds, it helps your body relax and lower stress levels. While in this posture, take slow, deep breaths to calm your nerves and ease any tension you might be feeling.
Warrior II
Holding Warrior II helps strengthen leg muscles and core, supporting the knees and hips and minimizing body aches. This pose also helps release hip tension and discomfort that can be felt in the groin. Relaxing your shoulders and reaching your arms in opposite directions alleviates the tension in the chest and shoulder muscles.
When you do Warrior II, plant your feet firmly on the ground to help you stay balanced. Move one leg forward with the toe pointed forward. Stretch your other leg back with the toe pointed perpendicular to your other foot. Hold your arms up at shoulder height. Keep your shoulders relaxed and hold this pose for several seconds.
Pay attention to how your body feels and your breathing. To maintain proper posture if you have knee pain, use a yoga block under your front thigh to get adequate support. This focus reduces stress on your knee pain and keeps your thoughts focused on the present.
Tree Pose
To do tree pose, stand with both feet close together. Put your hands on your hips and lift one leg outward with your foot balanced on your thigh or calf. You can keep your hands on your hips or reach your arms upward to add a challenge to the pose. After holding tree pose for several seconds, put your leg down and repeat the movement with the other leg.
When you hold the tree pose, it makes your legs strong and supports joints, minimizing pain. Standing on one leg in this exercise boosts your balance, making you less likely to stumble or fall. In this position, you should stand tall with a straight back to tighten your stomach muscles. Doing this regularly can help with back or neck pain you might have from sitting in a bad posture. If you lift your arms, your lungs expand and you breathe deeply. While in this yoga posture, relax your shoulders and face to achieve comfort.
Sign up for Physical Therapy Yoga
Whether you want to improve your mood or manage pain in your body, practicing yoga is helpful. With the right poses and an instructor guiding you, yoga brings mental and physical relief. To feel better and become more flexible, sign up for physical therapy yoga.