Recent studies have been coming forward suggesting that yoga and mindfulness meditation can help alleviate chronic pain. In some cases, studies have shown that these practices may be more effective than prescription pain killers.
Here are a few poses that may be helpful in alleviating chronic pain. Note: Please follow any advise by a licensed physician when dealing with chronic pain.
Place hands on belly and feel the physical sensation of the breath as it fills your stomach, lungs, and chest. Focus on any physical and emotional sensations that arise.
Sit in a comfortable position. Maintain good posture with your back straight, shoulders rolled back and away from your neck. Begin breathing deeply and intentionally. Maintain focus on the breath. As thoughts or emotions arise, meet them where they are at without judgment. Give them minimal attention, then let them go, returning focus on the breath.
Progressive Muscle Relaxation
Lay on your back. Tense muscle groups throughout your body, starting with the feet. Hold the tension, focusing on that tension and the physical sensations that arise with the tension. Release the tension in that muscle group before proceeding to the next muscle group. Being with the feet and slowing move up the body, ending in the face/head. The last activity is to tense all muscles in the body, holding the tension, then releasing all muscles in the body. (Guided video Progressive Muscle Relaxation Meditation)
Seated Side Bends
Seated Spinal Twists
Downward Facing Dog
Standing Side Stretches
Seated Forward Fold
Supported Bridge Pose
Legs Up the Wall
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*All images from Google Images
When I’m planning a yoga class or private session, one of the biggest and often most overlooked pieces to consider is the music. Do I play music? What kind of music should I play? Should it be soothing, calming? Should it be groovy, danceable? These are all questions that run through my head when I’m planning to teach yoga. It can often be just as important as the sequence being taught. Music can set the tone for a yoga session, creating an upbeat environment or creating a quiet, calm space.
So, what’s the answer?
There are so many factors at play when it comes to planning the type of music, if any, to add to a yoga session. What kind of yoga are you teaching? What’s the make up of the class? What’s your mood or the mood of the student/students?
Ultimately, my plan is always to have a couple options at hand. Usually, I ask the student or group of students if they would be okay with music being played during the class. Then, before playing the music, I do a check in. This helps me determine if more upbeat, active music is appropriate or if calming music is better fit.
No matter what type of music I start with, I always always always end the class with a calming song. I believe its always best to have a calming, soothing song during savasana (corpse pose). This will definitely help with the release, the whole point of the pose.
A great, though pricey, option is to have headphones for the students. You can have a couple different playlists available so the student can choose what they want to listen to. Be sure to connect a microphone to the headphones via Bluetooth so that the students can still hear your instructions.
I’ve been to many different classes with many types of music playing and it all works. Go with your gut when picking out music for your class. You will set the tone for the class and the class will follow your lead.