Understanding the Practice of Yoga
The practice of yoga incorporates exercise, a mind-body connection, meditation, breath control, and movements that help with balance, stability, and strength. The mental aspect of yoga is as, or maybe more important than the physical fitness aspect. It is a great resource for addressing stress and anxiety. It can also promote relaxation. All of these components make yoga a helpful tool for those suffering from chronic pain.
Yoga is a practice that is thousands of years old. The most common type of yoga practiced within the United States is known as hatha yoga, of which there are many varieties.
Yoga for Chronic Pain
There are several chronic pain conditions for which yoga can be helpful, including low back pain, arthritis, migraines, and fibromyalgia. Yoga seems to be particularly useful for those suffering from chronic low back pain. The Annals of Internal Medicine published a study consisting of slightly more than 300 participants who endured chronic low back pain. The study found that a weekly yoga class did more to increase their mobility than traditional medical care. A similar study found yoga to be comparable to traditional exercise therapy for the relief of chronic low back pain.
Practicing yoga has also repeatedly been found to improve mood and psychological well-being.
How Much Yoga is Enough?
While in-studio yoga classes generally last 45 – 90 minutes, it can be beneficial to participate in a home yoga practice for as few as 10 to 20 minutes a couple times per week. There are many good (and free) resources available on the internet to guide you in a home practice. We offer some options below.
What to Expect When Beginning a Yoga Practice
A yoga session will usually begin with breathing exercises designed to relax the body and assist with clearing the mind from distractions and worries. Deep breathing through the nose is an important part of yoga. After the breathing focus, a yoga session will move into a series of poses or postures – depending on the pose they are done standing, seated, or prone. These postures are called asanas and are held for a period of time; some for a few seconds, others for a few minutes. Concentrating on the body’s form and position while holding the pose while at the same time focusing on breathing are key. As with any exercise program, one should not push the body farther than it wants to go and should stop there is pain. A yoga session will usually end with more breathing and meditation exercises.
Modifications for Yoga Poses
Another great thing about yoga is its inclusivity. Nearly all yoga poses can be modified as necessary to accommodate differences in strength, balance, and experience, along with any health conditions.
Home Yoga Resources
Here are a couple of at-home yoga programs available for free on your phone, tablet, or computer.
Downdog App
This app is available through Google Play or the Apple App Store. It is the most popular yoga app, and completely free. This app will provide practice instruction based on the level of expertise that you enter. It also has a great variation of practice length, and music. The app makes it simple to develop a progressive yoga learning journey. It has classes such as “Intro to Yoga” and goes up to advanced practice. There are paid “pro” options available as well but the free version is sufficient for most users.
Yoga with Adriene
This popular YouTube Channel has over 7.5 million subscribers. Adriene takes the intimidation out of yoga and makes it accessible for all. Below is her video “Yoga for Chronic Pain”, much of which can be done seated or on the edge of a couch.
Elk Grove Personal Injury Lawyer
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