Monday, January 13, 2014

Yoga For Aches & Pains

How was your weekend?
I had a very productive weekend, which to me, is always a success! I feel so accomplished and prepared for the upcoming week when I get a lot done over the weekend. I have been extremely unmotivated the last week in a half, probably partially to the fact that I am back in the work routine and the other half of my laziness I attribute to allergies. Running-wise, I failed at life. We have had some really rainy weather here in Portland (big surprise, I know) that for some reason, completely aggravated my allergies. With a throbbing head and a lack of physical energy, I turned to yoga. I love yoga. It helps me center my body, relax my mind and stretch out many of my runner's aches and pains. I have found that with deep stretches and slow movement, I am able to work out many of my early morning stiffness as well. There are a few poses that I really turn to in the morning and I wanted to share them with you.

Taking SLOW deep breaths in and deep breaths out through the nose. I focus on relaxing every muscle in the body. Start with your head and make a conscious effort to relax each part of your body very slowly until you feel light as a feather. This helps me focus on my mind and body as I relax into yoga poses. (Take about 5 deep breaths) 


Easing into Pigeon pose, I fold one leg in front of my body and straighten the other, behind me. This is an awesome hip and hamstring stretch. I love this stretch. My hips ache often and this stretch helps me lengthen these muscles safely. (Repeat on both sides)
Easing into the pose, I exhale with a rounded back over the leg and inhale with a flat back. This gives you a little more of a stretch in the hip. Concentrate on keeping both hips as square as possible while these taking deep breaths, this will prevent you from injury. But as always, if anything hurts, STOP. Don't continue if you feel pain because you may be doing the exercise incorrectly and could really hurt yourself. 

***Don't mind the dead-looking dog behind me, Cooper decided he wanted to be a helpful assistant. He takes yoga very seriously...he was in his "resting pose". :) 

On all fours, I take deep breath in with a flat back and then release the breath with an open-mouthed exhale and flat back out. This helps my lungs release the air with open ribs. As you round your back, suck your belly button into your spine, tilt your head toward your belly and curl your tail bone underneath you. On the exhale, slowly roll your head to face in front of you and tilt your pelvis out with your tailbone up to the sky and collar bones open. Make sure that your back is straight and that you are not hyperextending, which could lead to injury. This is a great back stretch! (repeat 4-6 times) 


On all fours again, I stretch my arm under my body to the opposite side with fingers open and palms glued to the ground. This is another great back and shoulder stretch. Taking some deep breaths in, I release the breath slowly and lean deeper into the stretch. I slowly pull myself out of the stretch when I no longer feel sore in this area (approximately 4 deep breaths and repeat on both sides). 

Beginning in child's pose (or you could do this sequence backwards depending on your preference) I begin to stretch my back, quads and hamstrings with this  sequence of poses. From child's pose (tailbone to the back wall and quads on top of calves), I lean forward into plank. From plank, I slowly plant my heels to the ground and roll my body back into downward facing dog pose. I like to take a moment here in downward facing dog and really stretch my body back into the pose so I get a good stretch in my spine. Repeating this sequence three to four times slowly will loosen the muscles that are tight in this area. I definitely notice the difference by the 5th time I've done this sequence as I begin to feel limber and relaxed. My muscles no longer feel tight and achy.


Do you enjoy yoga?
Do you have a favorite routine?
Do your animals lay next to you when you do yoga like mine do?
 
(They're always so intrigued by it! Most of the time they actually try to lay on the mat with me...doesn't work so well)
:) 




*Disclaimer: I am NOT a doctor nor a yoga professional. Please consult your physician before attempting any of these yoga moves. This is especially important if you have a pre-existing condition that may cause injury when performing these yoga poses. Thank you!


10 comments:

  1. I am trying to get into yoga! I do the few moves I know in my living room :)

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    1. Hi Sarah! That's great! I use DVDs and online videos to a site I'm subscribed to. It's cheaper than taking a class AND you can do it from the comfort of your own home--in my PJs!! :)

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  2. I love doing yoga - but NEED to do it regularly. p.s. LOVE Cooper participating!

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    1. It feels SO good Kayla. You really should! And yes, no matter how hard I tried to move him, Cooper just kept laying down next to the mat. :)

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  3. I took Yoga one semester. I enjoyed it but haven't done it in a long time. I added it to my "2014 Resolutions", seeing my gym offers a yoga class. I remember, with Yoga, I have pain in my muscles which I could hardly believe :)

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    1. Yes, I have found myself sore in places I didn't know existed before! I'm so glad that you're adding it back into your weekly routine. I hope you enjoy it Tracy!

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  4. I have done yoga off and on for years at my house, and I have always wanted to take classes. This year I am making it a priority (one of my New Year goals) I've started taking classes at the Y and still practicing at home. I love it for so many reasons! I just found your blog and I can relate to your height. I am also 5 foot nothing :) I might be short but I'm spunky! :)

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    1. That's great Jen! And thank you so much for following my blog! I love that you can relate to it. Keep up the hard work in yoga, it makes such a difference in the way you feel afterward. Thank you for the comment!

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  5. I am trying to make yoga my morning routine. I do most of these poses to help open my back & hips because I tend to sleep curled up in a ball. I need to try the one above with your arm tucked under you. That one looks like heaven! My dogs always come over to say hello and give me kisses then go off to practice their own rest poses :0)

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    1. Mary, the shoulder stretch feels so wonderful in your upper back and shoulders! I love the way yoga makes me feel as well. Doing it in the morning has completely helped my posture and any pain from sleeping in awkward positions at night. I hope you begin to add it into your mornings more frequently and that it continues to help you. :)

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