Yoga: Ancient Practice for Pain Relief

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Yoga, an ancient practice, has been widely recognized for its ability to alleviate aches and pains. Research suggests that it can manage chronic conditions, such as fibromyalgia, and may even surpass the effectiveness of pain medication. Studies have also explored its impact on the brain, revealing differences in the brains of yoga practitioners compared to those with chronic pain.

Yoga Poses for Targeted Pain Relief

Numerous yoga poses are designed to address specific areas of pain.

Cobra (Bhujangasana)

Cobra pose helps alleviate shoulder pain caused by prolonged sitting and slouching. It opens the chest and strengthens the upper back muscles.

Fish Pose (Matsyasana)

Fish pose relieves period cramps (primary dysmenorrhea) and alleviates symptoms associated with polycystic ovary syndrome. It stretches the throat, chest, shoulders, and abdomen.

Neck Rotations

Neck rotations improve cervical range of motion and reduce pain and stiffness in the neck, back, and shoulders.

Cat/Cow (Marjaryasana)

Cat/cow pose promotes postural awareness and spine alignment. It stretches the spine and strengthens the back.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog counteracts the effects of hunching by reversing the outward curve of the upper back (kyphosis) and strengthening the abdominal muscles.

Legs Up the Wall

Legs up the wall pose reduces sciatica pain by stimulating circulation and activating the parasympathetic nervous system.

Seated Forward Bend (Paschimottanasana)

Seated forward bend relieves menstrual cramps and promotes relaxation. It stretches the spine, hamstrings, and calves.

Butterfly Pose (Baddha Konasana)

Butterfly pose opens the hip flexors and inner thighs, providing relief for stiff hips and groin pain.

Warrior I (Virabhadrasana I)

Warrior I pose strengthens the hips, groin, legs, ankles, and feet. It targets buttocks pain by engaging the gluteus maximus muscle.

Cycling Pose Yoga (Pada Sanchalanasana)

Cycling pose addresses headaches while strengthening the knees, hips, core, and back. It improves digestion by engaging the abdominal muscles.

Pigeon Pose (Kapotasana)

Pigeon pose stretches the hip flexors and lower back muscles, easing tension caused by prolonged sitting. It also aids digestion by stimulating the parasympathetic nervous system.

Crescent Lunge (Anjaneyasana)

Crescent lunge stretches the hips, groins, quadriceps, and back muscles. It is a counter-stretch for lower body workouts and helps prevent injuries.

Child’s Pose (Bal Asana)

Child’s pose calms the spine and soothes the nervous system. It relieves lower back pain and opens the hips.

Happy Baby (Ananda Balasana)

Happy baby pose opens the hips and massages the back. It releases emotions, reduces stress, and improves mood.


Yoga offers a comprehensive approach to pain management. Through specific poses, it targets various areas of the body, providing relief from aches and pains. Regular practice can promote physical and emotional well-being, making yoga a valuable addition to any pain management plan.

Credit and rights belong to OMG I Yoga
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