Yoga Therapy for Physical Discomfort

yoga Therapy for Physical Discomfort

When experiencing symptoms such as chills, constipation, stiffness, pain, dry, and rough skin, practicing the following yoga poses can effectively alleviate the discomfort.

Garudasana (Eagle Pose)

This sequence of movements can improve shoulder stiffness, lower back pain, and rough skin caused by physical chills. The pose is relatively challenging, and those with flexible bodies can achieve a position with the abdomen close to the ground, while those with stiffness should avoid forcing it. When spreading the legs as wide as possible, it stretches the ligaments inside the thighs, so it's essential to be mindful of your body's capacity to avoid strain.

1. Seated posture with the left leg bent

● Sit on a Yoga Mat with a straight back, looking straight ahead. Bend the left leg and pull the left foot closer to the pelvis, touching the base of the thigh. Open the right leg to the right side, at about a 45-degree angle.

2. Spread the right leg, lean the upper body forward

● Open both legs as wide as possible, place both hands on a cushion behind you, and keep your back straight. Tighten the toes, then return to the starting position. Repeat 5-10 times.

3. Spread both legs to the maximum and place hands behind

● Keep both legs straight, place both hands on a cushion in front of your body, and extend forward. Slowly lean the upper body forward to the maximum limit. Stay in this position for 20 seconds. Finally, bend the legs together, hold them with both hands, and relax.

4. Lower the upper body as much as possible, close to the ground

● Place both hands on a cushion in front of your body, extend forward, and lean the upper body forward to the maximum limit. Stay in this position for 20 seconds, then sit up straight.

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)

Regularly wearing high-heeled shoes can put a significant strain on the calf and foot muscles. With the following poses, you can relieve tension in the feet and ankles.

1. Stand with arms raised and heels lifted

● Stand straight, head up, chest out, lift the heels, contract the abdomen, and extend both hands over the head.

2. Slightly raise one foot and write in the air

● Hands on hips, raise the left foot, and write the English letters "A" to "Z" in the air with the toes. Repeat the same action with the other foot.

3. Sit on a chair, place an object between the legs

● Sit on a chair, head up, chest out, legs together, and use force to squeeze a magazine between the shins. Place hands on the thighs.

Salabhasana (Locust Pose)

This sequence of movements can effectively improve insomnia. It enhances the flexibility of muscles and ligaments around the scapulae and helps tone the entire back.

1. Prepare in Vajrasana

● Start in Vajrasana, separate the heels, touch the toes, and sit on the heels. Keep the back straight, look straight ahead, and place both hands on the thighs.

2. Clasp the elbows and lean forward

● Clasp the elbows in front of the body, lean forward, and place the forearms on a cushion in front of you, without lifting the hips off the heels.

3. Slightly lift the hips and touch the chin to the ground

● Lift the hips, lift the head, place the chin on the cushion, and keep the thighs perpendicular to the ground, with the hips facing upward. Stay in this position for 30 seconds.

Setu Bandha Sarvangasana (Bridge Pose)

Constipation can lead to problems such as dry skin and abdominal discomfort. This sequence of movements can massage the colon meridian, thus improving constipation.

1. Lie flat, legs extended and together

● Lie flat on a yoga mat with both hands placed on the sides of the body.

2. Slightly bend and spread the legs

● Bend the knees slightly, with the legs and feet slightly apart.

3. Support the hips with hands, lift off the ground

● Use force to lift the waist and hips off the yoga mat, keep the feet and shoulders on the ground, support the waist with both hands. Gradually move the feet forward, so the entire body forms a bridge-like shape.

Uttanasana (Standing Forward Bend)

When experiencing overall body soreness due to excessive stress, these simple exercises can stretch the whole body and relieve physical discomfort.

1. Stand with feet slightly apart

● Stand with feet apart at shoulder width, hands placed on the hips.

2. Bend the upper body forward, gaze forward

● Bend the waist until the upper body is parallel to the ground, look straight ahead.

3. Touch the head to the ground, hold feet with hands

● Continue bending forward until the head touches the ground, and hold the heels with both hands.

Incorporate these yoga poses into your daily routine, and you'll likely experience relief from various physical discomforts. Remember to practice with mindfulness and respect your body's limitations to avoid any injuries. Always consult a qualified yoga instructor or healthcare professional if you have any specific health concerns before starting a new exercise regimen. Enjoy your yoga journey to a healthier body and mind!