As a result of the fast-paced lifestyle and the use of modern devices that reduce normal movement with daily pressures and stress, the muscles get pain, tension and stress, and their work efficiency decreases, causing pain in the back, leg and neck.
Most people tend to ignore muscle pain and go about our daily business. But this neglect can cause major problems, and the most effective way to relieve these pains is to practice yoga, and it is considered the magic wand to get rid of annoying muscle pain.
Not only that, but yoga also helps improve blood flow to your brain and create peace of mind, and one of the most important yoga exercises that reduces muscle pain is..
1. This exercise stretches the muscles, especially those from your toes to your toes. This yoga pose helps relax the nerves. your whole body and reduce back pain. Regular exercise can strengthen the knees, thighs, abdomen, ankles and buttocks, and gives relief in sciatica. Stand straight on the ground, with a small gap between your feet. Raise both of your arms, while taking a deep breath. Keep your arms up and overlapping your fingers. Now, lift your heels and stay on your toes. Try to hold the position for 10 minutes, while maintaining slow, deep breathing.
2. This pose helps you stretch your muscles, and it is very beneficial for people who suffer from lower back pain. It is also used to treat osteoporosis. By creating traction in the muscles, it relieves menstrual pain by relieving abdominal muscle pain: The exercise pose begins by expanding the chest, dropping the shoulders and keeping the neck straight. Inhale, and take your right feet from the left so that both feet are parallel to each other. Turn your right foot toward the right side at ninety degrees, without turning your body. Bend the right knee, with the thigh parallel to the floor. Bend your right and touch your right feet. Take your left hand up, so that the biceps are touching your left ear. Keep your arms straight and left hand up. Maintain this position for 20-30 seconds, with normal breathing.
3. This pose helps relieve muscle pain by improving the flexibility of your muscles. It treats muscle spasms. Sit on the floor with an erect knee. Bend your knees and bring your feet closer. Put your feet together,. Take a deep breath, and as you exhale, press your knees and your knees on the floor. Do this by applying pressure to your elbows or to your knees. Maintain normal breathing. Stay in this position for 1-5 minutes. Return to the original position by extending your legs. Warning: Individuals with a hip injury should avoid this.
4- The crocodile position is viewed as a beginner’s position, and this helps to relax the muscles of the body to get rid of any pain or discomfort. Performing makarasana can help relax your cervical spine and is good for individuals suffering from spondylitis. By relaxing your muscles, makarasana helps with back and knee pain and especially any spinal disorders.
5-Makarasana is extremely beneficial for post-workout muscle pain. How to do it: Lie on your stomach on the mat. Raise your head and shoulders. Fold your arms and place them in front, with your elbows pointed. Hold your chin in the palm of the hand, keeping the elbows close so that the pressure is distributed evenly. Close your eyes and maintain steady breathing, inhale and exhale. Do this for 10-15 minutes. Return to the original position by bringing your feet together and lifting the chin from the palms. Caution: Avoid this asana if you have any serious back or knee injury.
6. Yastikasana or stick pose This asana helps to get rid of frozen shoulders or tight muscles in your body. Yastikasana strengthens your body by removing any muscle strain or tension. Relieves joint pain, as it stretches your upper and lower extremities as well as the spine. By practicing asana, you can provide relaxation to the muscles of the body, especially the pelvis and abdomen. You can lie on the mat. Move your hands above your head while inhaling deeply and extending them with your legs. Keep the gap to a minimum between your legs and arms. Continue this exercise for 20-25 minutes, maintaining constant breathing.
Yoga has been known for its many benefits and ability to relieve aches and pains, but a new study stated that it may sometimes lead to certain injuries.
A study conducted by the University of Sydney found that yoga causes musculoskeletal pain, often in the arms area, in more than 10% of the study participants, and that yoga exacerbates 21% of existing injuries.
Lead researcher, Evangelos Papas, said the risk of pain from yoga is greater than previously thought.
He added, “Our study found that the incidence of pain caused by yoga constitutes more than 10% of the pain annually among the participants in the study, which is equivalent to the rate of all sports injuries, when practicing sports of all kinds.”
More than 350 people who attended yoga classes and were asked (mostly women with an average age of 45) were asked to fill out a questionnaire at a specific time and another one year later.
The study found that most of the “new” pain (13.3%) was either in the shoulder, elbow and wrist area, or the whole hand. This makes sense, says Pappas, a yoga instructor, because the upper extremities are not designed to carry a lot of weight.
“There are a lot of movements and inversions in yoga, which put a lot of weight on the upper extremities,” he added.
But the good news in the study is that about two-thirds, or 74 percent of the participants, reported that yoga relieves lower back and neck pain. The study was published in the journal Bodywork and Movement Therapies.
Pappas explained that these results can be useful for clinicians and individuals, to compare the risks of yoga with other sports, to make the right decisions to determine the best activities.
Experts advise that participants inform coaches and physiotherapists about pre-existing pain, especially in the upper extremities, to determine the movements to follow.