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!