Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (11 page)

you’re giving your body a chance to communicate with you about where you are misaligned by telling you if

what you are doing is helping or creating more pain. With yoga, if something is painful, always back out of it
slowly and come to a neutral position so you can recover fully. Allow any uncomfortable sensations to leave
your body before you move on. The age-old advice “take it easy” applies when working with our aches and

pains.

Try this routine whenever you are experiencing mild aches and pains. Approach it with care and ease.

Again, make sure to back off from anything that causes more pain. A good sign that pain is building in your
system is face scrunching and shortness of breath. If you feel either, dial it back. Allow yourself the time and
space for the body to heal and the mind to settle.

Cow Face

Start kneeling with your hands on the ground for support. Bring your right leg in front of your left leg so that your knees are directly in a line. Move your feet out to the sides. Gently sit your hips back until they reach the floor. Your knees will now be stacked on top of each other. If there is tension in the knees or hips, place a pillow or a block file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

under your hips to allow more room for the hips and knees to open without stress. Lift your chest so that the muscles feel open and your shoulders are back, and sit up tall. Stay here for ten long, deep breaths.

Cow Face with Shoulder Opener

If you have a greater range of motion, inhale and raise your left arm straight up. Bend your elbow and let your hand relax on your back. Bend your right elbow and reaching behind your back, stretch your right hand up toward your left hand. If the hands meet link them. If not, don’t worry about it. You’re getting a nice opening in the shoulders either way. Spread your fingers wide and open your elbows a little further. Stay here for ten long, deep breaths.

Make sure to do the other side too.

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Supported Bridge with 2 Blocks

Grab two yoga blocks. Place one flat on the ground vertically, so if you were to lie down it would be along your spine. Sit a few inches in front of the block. Recline on the block so that it is supporting your middle and upper back.

Take your other block and place it under your head. It should be very comfortable, so shift yourself around as much as needed until this position feels really good.

Once you are settled take a few long inhales through the nose and exhales through the mouth. Continue with

natural, long, deep breaths and stay here for as long as it feels comfortable. To come out of it, roll off the blocks and onto your right side. Take a few breaths here to recover.

Reclining Eagle Twist

Lie down on your back. Take a big inhale in through your nose, and a long exhale out through your mouth. Relax and breathe naturally for a few moments to allow your body to settle and your mind to calm.

When you are ready, bend your knees and plant your feet on the ground next to your hips. Lift your hips, move

them toward your right side and lower them down. Cross your right leg over your left leg. Hug your knees into your chest and relax them over toward your left side. Extend your right arm out to your right side and look toward your hand. Rest your left hand on your left knee to encourage the knees to relax toward the ground. Stay here for twenty long, deep breaths. When you are ready, bring your legs back to the center and try the other side, too.

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Squat with Neck Release

Stand up tall. Scoot your feet open until they are about shoulder distance apart. Turn your feet slightly outward and your heels in. Bend your knees and lower your hips toward the ground. Your heels should be firmly on the ground. If your heels don’t meet the ground easily, you can place a blanket under them to bring the floor to you and create more stability in the pose. Stay here for five long, deep breaths.

Interlace your hands gently at the base of your neck. Relax your head and neck forward and allow your back to

round. Don’t pull your head down, but hold firmly and steadily at the neck to encourage your neck to release. Stay here for five long, deep breaths. To come out of the pose, place your fingertips on the ground behind your tailbone, and sit down easily.

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Reclined Butterfly Spine Opener (with blanket)

Roll up a blanket lengthwise. For extra height, roll two blankets together. Sit up and place the blanket behind you next to your tailbone. Gently roll down so your spine rests along the blanket. Bring the bottoms of your feet together.

Relax your arms out to your sides. Close your eyes and rest here for twenty long, deep breaths.

Acne