Yoga can be used as a physical therapy for your body.
When you have the following pain, you can do the corresponding yoga poses.
Pain: Inflammation ▼ “Repaired yoga postures, such as deep relaxation postures, do not mean stretching postures.” These postures can calm the nervous system, let your body rest, and then start the repair process.
Pose 1: Lie down in supine pose with knees bent and feet close together.
Place the lower end of the ribs on the bolster and the head on the folded blanket.
Knees should be naturally opened to both sides, and bricks (or pillows) should be placed under the thighs for support.
Relax your hands on both sides, palms facing up.
Close your eyes and relax completely.
Hold for 3-5 minutes.
Pose 2: The baby’s hips sit on the heels, the knees are about the same width as the model, or slightly wider than the hips and hips, and the big toes touch.
Place the pillows (or stacked pillows and folded blankets) in front of your thighs, stable enough to support your body.
Lie forward, turn your head to one side, and relax your arms to both sides.
Close your eyes and relax completely.
Hold for 2-5 minutes.
Pain: Knee ▼ “If your knee hurts, those postures that stretch the muscles outside your thigh can relieve the knee pain.
It is also important to strengthen the muscles around your knee.” Pose 1: Twist the needle and lie down, bend your knees and step on the ground.
Place your right ankle above your left knee, then turn your legs to the left.
Step on the ground with your right foot and your knee toward the ceiling, away from your head.
If this is too difficult, keep your legs away from your head.
“The key point of this pose is to keep your pelvis on the ground, relax your lower back, and gently stretch your outer thighs and hips.” Try to relax these positions.
Hold for 1 minute, then repeat on the other side.
Pose 2: The two legs of the Warrior’s Two Poses are about one leg long, with the right foot facing forward, the left foot parallel to the edge of the back cushion, and slightly buckled inward.
Bend your right knee over your ankle, open your arms to both sides, and look at the fingertips of your right hand.
Hold for 30 seconds and slowly increase to 60 seconds.
Repeat the other side.
Pain: Back ▼ “Back pain is usually caused by too tight hips.” These poses relax the lower back.
Pose 1: Lie down in half Happy Baby Pose, face up, and pull the right knee with the right hand close to the chest.
Grasp the outside of the right knee with your right hand and pull it to the right.
Relax your lower back.
In order to stretch more strongly, the right hand grasps the palm of the right foot and pulls the foot down, making the right knee closer to the ground and the right side.
Keep your right ankle directly above your right knee.
Hold for 1 minute.
Repeat on the other side.
Pose 2: Lie on your back and twist.
Pull your knees close to your chest, then bring your legs to the left, and press your legs to the ground.
If the knee cannot touch the ground, put a pillow or assistive device under the left knee.
Hold for 1-2 minutes.
Switch to the other side.
Pain: Sciatica ▼ “Sciatica can be relieved by stretching the deep hip rotator muscle.” Pose 1: Lie down with your face facing up, bend your knees, and step on the ground with your feet.
Place your right ankle on your left knee and pull your leg close to your chest.
Grasp the left thigh or calf, close to the chest.
Relax your head on the ground and try to keep your head and hips on the ground.
Relax for 1-2 minutes, then switch sides.
Pose 2: Lie down in cow’s face, face up, bend knees, and step on the ground.
Cross your legs off the ground and grab your calves or knees.
If the outside of the right thigh has been stretched, keep it here; Otherwise, you can hook your ankles, grab your feet, and pull them close to your hips or shoulders.
Hold for 1 minute, then slowly switch legs and repeat.
Pain: Shoulder ▼ needs to repair the posture of shoulder sleeve muscle group to relieve pain.
Pose: Take a yoga band or towel with the right hand above the head and the left hand behind the yoga band or towel.
Keep your left hand up until you feel a slight stretch.
Relax your neck and shoulders with your head back.
Hold for 1 minute on each side.
Pain: Neck and headache ▼ “Most of us spend a lot of time in front of the computer, or carry heavy bags, which will cause cervical pain.” Headache is also a common problem.
Need to relieve tension and stress in the muscles that cause headaches.
Pose 1: Roll a yoga mat or blanket, about 10-15 cm high, to repair the chest.
Lie down, close your eyes and relax.
Keep it for 2-5 minutes, relax your chest and neck.
“When the chest muscles are tense, you start to pull your head and shoulders forward.
The neck muscles will have more pressure, overexert, and become extremely tense.” This pose supports the back and relaxes the chest, which in turn relaxes the cervical spine.
Pose 2: The right arm of the Eagle Pose is crossed over the left arm, with the palms close together.
Raise your arms and breathe deeply into your upper back.
Close your eyes and relax for 1 minute.
Then repeat with the other arm above.
“This pose relaxes the source of tension in the shoulders and neck, and then relieves headache.” Pose 3: The reverse arrow pillow is close to the wall, the hips are placed on the pillow, lie down, and the legs are placed on the wall.
Close your eyes and extend your hands to both sides in a comfortable position.
Relax for 5 minutes.
Yoga relieves body pain and makes health a normal state.
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