Unfreeze Your Shoulders with Yoga
In this modern age and times, our physical bodies tend to take a lot of strain and stress from a daily urban lifestyle. One of the areas that get affected the most from stress and tension is our shoulders. The human body was designed to be a mobile instrument– to be active during the day, walking around, gathering food and in a state of activity during most of the time. Yet this is no longer the case! We merely drive to work, sit in front of a computer the whole day, perhaps eat lunch at our desks and then come home to sit again in front of the television set. Consequently during of this time, our shoulders crunch forward and eventually yet inevitably they come frozen. Particularly the right shoulder tends to suffer significantly.
In addition to sitting at a desk and lack of activity, much of the tightness and blockages in our shoulder area comes from storage of anxiety and negative emotions in this region.
So what kind of activity can help in “defrosting” these tight shoulders? Can yoga help?
Yes, no doubt yoga asana (poses) can be beneficial to open and release tension– in not only our shoulder area but also the chest, upper back and create lengthening to our spine for an overall better posture.
Which are some of the best yoga poses for frozen shoulders? Once we wake up in the morning, we can slowly warm up the body with some light jogging, or shaking, or jumping jacks– or better yet with sun salutations! After the body is warm and ready, we can focus of shoulder openings like shoulder rolling (back, down and under), neck rolls, and more onto twisting postures and eventually some advanced poses like back bending and heart opening. It is best to start off with a yoga teacher who can guide one effectively.
Most people start real stiff and with time and regular practice, the body begins to open up and the blockages and tightens slowly start to melt.
Try out these simple yoga poses to begin with:
- Stretches the shoulders and upper back.
- Loosens the shoulders and releases any tension in them.
- Stretches the shoulder joints and pectoral muscles.
- Stretches the upper back.
- Stretches and strengthens the front of the body.
- Relieves the body of lower backache.
- Opens the chest, neck and shoulders.
- Good stress buster and fatigue buster.
A few critical things to remember in all poses:
- Move into poses slowly and with awareness.
- Attention should be on the breath, enabling it to be continuous and smooth.
- Start the practice with a certified teacher and once you’re comfortable with the poses, continue at home as instructed by your teacher.
The best would be to find a Art of Living Yoga class or instructors in your area and ask them for upcoming Art of Living Yoga seasons.
Yoga for Back Pain
Does your back pain due to sitting or standing for long hours? Do this simple yoga exercise anytime, anywhere and be free from back pain in just five minutes with All Direction Back Stretch!
How To Do The All Direction Back Stretch?
You can comfortably practice this yoga exercise for back pain anywhere as a part of office yoga on your chair at the work desk, airplane yoga, in front of your television during a break or on the yoga mat.
Sit comfortably in Sukhasana (cross-legged pose). Keep your back straight and shoulders relaxed. Most importantly, smile. If you prefer to practise these yoga postures while standing, keep your feet parallel.
Lengthening The Spine
- Breathing in, slowly lift your arms up from the sides.
- Interlace your fingers so that the thumbs touch each other gently.
- Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears.
- Hold this posture for 2-3 long deep breaths.
Tip to deepen the back stretch: Gently pull the navel (inwards) towards the spine.
Twisting The Spine To Right and Left
Your fingers continue to remain interlaced above your head.
- Breathing out, gently twist to the right side. Hold this position for 2-3 long breaths.
- Inhale, come back to the center.
- Exhale, turn to your left side and again hold this position for 2-3 long breaths.
- Inhale and return to the center.
Bending The Spine Right and Left
Your fingers continue to remain interlaced above your head.
- Exhale and slightly bend to the right side. Hold and keep breathing.
- Breathe in and come back to the center.
- Exhale and bend a little to the left side. Ensure that you are not bending to the front or back, and that one hand is not stretched more than the other.
- Breathing in, come back to the center.
Tip to deepen the back stretch: Engage your abdominal muscles during the stretch.
Bending The Spine Forward and Backward
- Breathing out, stretch your hands out to the front.
- Breathe in and as you now breathe out, stretch forward from your lower back.
- Breathe in and as you exhale, turn to your right side. Ensure that both the hands are parallel to each other and stretched equally, else gently correct the posture.
Breathing in, return to the center.
- Exhale and repeat the stretch, turning to the left.
- Return to the center as you breathe in, and slowly bring your arms up.
- Unlock the fingers and stretch back.
- Inhale and come back to the center. As you exhale, slowly bring your arms down from the sides.
How this back stretch helps? Gives a nice massage to the lower back.
Twisting The Spine From Side-to-Side
- Keep your left palm on your right knee.
Take a deep breath in and as you exhale, slowly twist to your right side. You may keep the right hand on the floor beside your right hip.
- Stretch upward by pressing the right palm on the floor. Do not lean back or forward.
- Inhale and return to the center.
- Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall.
- Breathing in, return to the center.
- Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right and repeat the stretch as explained above to the right and left sides.
Tip to deepen this stretch: Engage the abdominal muscles in addition to the hip muscles to twist further.
Benefits of All Direction Back Stretch
- Helps improve the body posture
- Strengthens the back and abdominal muscles
- Completely relaxes the tired back
- Good way to warm up the body before practicing other yoga postures
- Helps open up the lungs so that they can be used to their full capacity
Note: We strongly advise those suffering from slip disc to practice yoga postures to relieve backache only after consulting their doctor. Practice yoga postures at home after learning it under the guidance of a Art of Living Yoga teacher.
Inputs by Dr. Sejal Shah, a Art of Living Yoga teacher, the All Direction Back Stretch yoga exercise strengthens and stretches your back muscles in all possible directions, offering a complete workout for a healthy spine. Additionally, this yoga exercise also works out the abdominal muscles.
Feeling held back due to a physical ailment? Are emotions taking a toll on your personal and work life? Fill in the form below to learn more about how yoga can aide you in overcoming issues naturally with minimum lifestyle changes.
Healing the Lower Back with Yoga
The lower region of the spine supports the whole body and any malfunction in it due to either an injury or long hours spent working on computers can affect the working of the whole system. It is also said that approximately 80 out of 100 people suffer back pain or injuries once in their lifetime. To counter this, we can take help of yoga and strengthen the lower back – the natural way.
Let’s have a look at how routine lower back yoga exercises can make us stronger and healthier the easy and natural way.
The pose strengthens the lower back and abdominal muscles, keeping the whole back flexible.
The pose stretches and tones lower back along with hips and abdominal muscles, making the spine flexible.
The pose strengthens the lower back and provides relief from backache.
The pose eases tension in the lower back, while enhancing blood circulation in the hip joints.
The pose strengthens the back along with abdominal muscles.
The pose stretches lower and upper back, and gives flexibility to the entire spinal cord.
Another major contributor to lower back pain is poor posture. Sitting with a hunched back and drooping shoulders can render the muscles in the lower back weak. Bad posture does not limit to just sitting. The way you stand, walk and even sleep can aggravate pain in the back. To avoid this, a conscious effort to improve the posture is required. Avoid sitting slumped down or walking with your back bent.
At work, use a chair that supports your back and lets you sit firmly with feet touching the ground. Also, get up once every hour or two and take a walk. This will help release tension in the back, stretch the muscles in the legs and relax your eyes. Doing office yoga will also help alleviate pain and let you work comfortably.
For better results, meditating for 20-minute after you end your yoga practice is highly recommended. This will help calm your mind, stay focused and enhance your productivity.
Other physical activities like swimming and regular walking also help in relieving the back of pain. Swimming strengthens your entire back, especially when you do backstroke and crawl strokes. So, 30-minutes of swimming daily can keep you away from back problems. Walking is also considered as one of the best exercises to strengthen your lower back. For those who always have a fight for time, 5-10 minutes of walk after each meal is a good option. Remember to focus on walking with a straight posture the next time you head out for a walk.
Obesity increases the pressure on the lower back and thus exposes you to a higher risk of lower back injury. Thus, adopting a healthy eating habit is also important. In addition, adopting an ayurvedic lifestyle along with regular practice of yoga can help accelerate the process of alleviating lower back pain.
While these yoga postures are highly beneficial, people suffering from any back injury or slip disc, are advised to consult their physician before practicing any of these yoga poses or other physical exercises.
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained IndeedCare Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an IndeedCare Yoga teacher.
Yoga to Relieve Body Cramps
Cramps – Those awfully painful and throbbing contractions in the body, which often make life difficult to live – interfering with our daily schedules and often making us bed-ridden! These sharp pains can occur in any part of the body and can often be very severe as well.
So what’s the remedy for these agonizing pains? Should we simply pop some pain relief pills or apply pain-relief balms to check these disturbing sensations? The answer is NO! Sharp pains in the body are an indication of certain underlying problems in the body which need to be redressed fast.
Types of Body Cramps
For many women, dysmenorrhea (menstrual cramps) are the biggest fear factor. Apart from the ugly pain that it spreads through the lower back and buttock region, these are an indication of serious underlying problems such as fibroids, blocked fallopian tubes, infection or emotional stress. The concern is that these cramps often come with nausea, vomiting, back aches and leg discomfort and can make the person incapable of any activity for a couple of days.
- Lower Back Aches
Lower back aches and spasms are associated with a series of sensitive nerve endings, roots, soft tissues, muscles and joints in the area, and any discomfort in this region requires urgent attention and care.
- Leg Cramps
Cramps in the leg are sudden and can be very painful because the muscle contracts and tightens the entire area. While such cramps can be brought on because of over exercising or injury, in a number of cases, these cramps occur due to ailments like poor blood flow or problems related to thyroid, heart and kidneys.
Yoga to Ease Cramps
That’s right! If cramps in any form are bothering you, its time you took to yoga. The techniques and postures of yoga will not only strengthen your muscles and improve blood circulation, but will also address all underlying diseases whose symptoms show up as cramps. So, let’s find out which yoga postures can get rid of cramps:
- Ustrasana (Camel pose) – This back stretching posture with the head tilted back and the abdomen raised forward is an ideal ‘asana’ for massaging the abdomen and lower back. The stretch provides improved strength to the hips, thighs and uterus region for women.
- Supta Padangusthasana (Reclining Big-Toe pose) – This posture effectively relaxes the calf and thigh muscles and brings more freedom to the pelvis and spine region. This pose also strengthens the knees and relieves back pain.
- Janu Shirasana (One-Legged Forward bend) – This forward bend, with a gentle press of the foot, is an ideal asana for menstrual discomforts such as headaches, nausea, fatigue, anxiety etc.
- Dhanurasana (Bow pose) – This is a very good posture for relieving pain in the neck, lumbar and back regions. It also strengthens muscles in the hip, thigh and waist region.
- Utthita Trikonasana (Extended Triangle pose) – This pose is ideal for stretching and strengthening the back, thighs and knees.
- Marjariasana (Cat stretch) – This posture is excellent in relieving back problems such as stiffness and muscle spasms.
- Ardha Shalabhasana (Locust pose) – An excellent blood circulation booster, this posture also strengthens the leg muscles.
It is very important to rethink your diet plan. Include more green leafy vegetables to ensure that the body receives its daily dose of essential nutrients. An ayurvedic lifestyle is also highly recommended to help you live a healthier life. Yoga works even better when the body is attuned to an ayurvedic diet.
Practice yoga on a regular basis to improve blood circulation in the body and keep all the muscles cramp-free. Instead of turning to medicines every time, adopt yoga to relieve your body of muscle cramps once and for all.
Treating Arthritis with Yoga
Recent research on arthritis confirmed that two-thirds of people affected with this debilitating disease are under the age of 65. While over 300,000 children in the US are already affected, over 180 million people in India have been diagnosed with this disease whose prevalence is higher than well-known ailments such as AIDS, cancer or diabetes.
So, is there any remedy for a disease that gradually weakens our joints and other body parts? – Yes! Apart from the suggested modern medicines, the ancient Indian practice of yoga has shown great results on the body’s ability to ward off arthritis. How? Let’s find out!
Derived from the root word ‘arth’ meaning joint, and ‘itis’ meaning inflammation; arthritis is a name given to a group of over 100 auto immune diseases that affect the joints and tissues surrounding it. Typically characterized by pain and stiffness, the disease can also affect internal organs leading to serious deformities.
For those suffering from this painful disease, lack of activity or exercise can further harm their joints, which is why yoga and other forms of exercise are always recommended to alleviate and manage all symptoms of the disease.
Is it Time to Meet the Doctor?
The symptoms of the disease are varied, and often misunderstood as normal stiffness or pain in the body. If you are facing any of the following signs mentioned below, it would be advisable to meet the doctor immediately.
- Severe joint pain that degenerates with movement and temporarily improves with rest.
- Joints feel warm.
- Rigidity and stiffness especially if the body is not into any activity.
- Winter and monsoon months bring along more stiffness.
- Joints have a crackling sound with movement.
- Unnatural bony knobs around the joints which are the first signs of deformity.
Yoga to the Rescue of Arthritis!
Since movement lubricates the joints and keeps them active, yoga or exercise is most essential for those affected with arthritis. When practiced regularly, the joints work in their natural motion, increasing flexibility in the body and helping the synovial fluid circulate into all the chinks and crevices inside your joints.
Here are some must-do yoga asanas to relieve joint pains:
This posture strengthens the arms legs and lower back and is extremely beneficial for frozen shoulders. You can use some support at the knee to hold this posture.
Trikonasana is very beneficial for back pain and sciatica, this posture stretches and strengthens the spine, arms, and chest and improves physical equilibrium. If your back pain is severe, avoid practicing this posture.
This pose is ideal to strengthen your legs and back and to improve balance. However this posture is not recommended for those with high blood pressure or migraine.
This asana will help you strengthen your back muscles and stretch the neck, chest and spine. This posture is an instant reliever of back pain and is very good for treating symptoms of osteoporosis.
The Marjariasana is a complete posture because it brings flexibility and strength to the entire body including the spine, wrists, shoulders and also improves blood circulation. If you have a problem with the neck or shoulder region, consult your doctor before practicing this posture.
This pose brings complete relaxation to the body while repairing tissues and cells, and releasing stress. Shavasana is an ideal way to get rid of vata (air element) that aggravates joint pain and also creates imbalance in the body.
Ayurveda – An Indispensible Companion
Ayuveda is an ancient Indian branch of healing that says that excess vata prakriti in the body is one of the main causes of joint pains. Adopting an ayurveda-aided lifestyle helps restore prakriti balance, improves functioning of all organs and revitalizes the body. When regularly practiced with yoga, ayurveda can help speed up the process of rejuvenation and restoring health.
Like any other physical practice, yoga takes time to manifest its results. It is a time-tested natural method whose effects are long-lasting and free of side-effects. However, you are strongly advised to seek your doctor’s advice before taking up yoga.
7 Simple Yoga Poses to Wave off Neck Pain
Gone are the days when ‘small is good’ was the motto. Today we want everything to be better than the rest. Better house, better salary, better grades; even a better world. The strive for perfection is driving us all crazy. You may say, ‘It is all about evolution’! But the pace at which we are evolving is taking a toll on our health: mental, physical and emotional.
Our desires have taken shape of needs and the fulfilment of these needs requires commitment towards work.In due course we overstrain ourselves, converting the body to a factory. Wear and tear follows next. A very common ailment that affects most of us then is neck pain.
Cervicalgia, as neck pain is better known as in medical terms, arises mostly from long, continuous hours of sitting in the same posture or a rough night of sleep and reduced workout. When the causes of neck pain are simple, why not the cure?
That’s the point! To do away with the ‘pain in the neck’, we bring to you Seven Simple Steps (asanas or yoga postures) that are easy-to-do and won’t eat into your daily busy schedule. The best part of yoga is that it has been into existence for more than five thousand years and it’s still going strong.
- Balasana or Child pose: Kneel on the floor/Place your shin on the floor with toes touching each other. Sit on your heels. With hands by your side, exhale and lay your torso down between your thighs/bend from the waist laying your torso between your thighs. Slowly allow your head to touch the ground. Do as much as possible and don’t strain yourself. Your hands should be resting by the sides of your torso with palms facing upward.Stay in this pose for as far as possible and slowly while inhaling lift yourself back to the same position.Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God. This pose not only neck pain relief and back pain but also calms your brain. It stretches the hips, thighs and ankles and makes you feel fresh like a child!
- Natrajasana or Reclining Twist: Lie on the floor with your back straight. Slowly lift your right leg and bring it over your left leg. While the left leg remains straight, make sure that the right leg makes a right angle on the floor. Stretch your hands either ways and face rightwards. Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg. While making your muscles more flexible, it takes you to that state of contentment and bliss. Interestingly, this is the dancing pose of Shiva. Feel that Shiva tattva everywhere!
- Bitiliasana or Cow Pose: Start with your shin placed on the floor and the rest of the body postured in a table-top position (that is with your thighs, torso and hands). Make sure to have your knees directly below your hips and your wrists, elbows and shoulders must be in line, perpendicular to the floor and so should be your thighs. Your torso must be parallel to the floor.Being in this posture, inhale and pull your tummy inwards towards the floor and lift your head upwards. Remain in this posture for a while and follow with the Cat posture (given below).
- Marjariasana or Cat Pose: Sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. Continue these two poses (cow and cat pose) in sequence while you inhale and exhale. Doing this would provide a gentle massage to your spine and belly organs absolutely free of cost, while also relieving you of neck pain!
Just for fun, you may imitate the voice of a cow and a cat while doing the Cow and Cat Pose: the feel-good factor!
- Viparita Karani asana or Legs-up-the-wall pose: This one’s simple. Just lay on your back with your legs straight against the wall. Feet must face the ceiling and your legs should be touching the wall. Rest with your arms out to the sides and palms facing upward. Take deep long breaths and breathe out at least fifteen times before you switch to the next pose. This yoga pose gently stretches the back of the neck, relieves mild backache and eases fatigue, helps in avoiding cramps and feet.
- Utthita Trikonasana or Extended Triangle Pose: Initially you stand straight. Now separate your legs as much as you can. With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards. Look at your left hand while you are positioned in this posture. Remain in this posture as long as you can. Remember, not to stretch yourself beyond your limits. The purpose of Yoga is to relieve you from pain, not to give additional pain.
Let us see what follows next!
- Savasana or Corpse Pose: Whoa! This one is the simplest of all. This to-do step requires that you do just nothing! It requires the body to be placed in a neutral position. Lie on the floor, straight. Keep your neck and back straight and feet slightly separated. Hands must be by the sides, facing upwards. This is supposed to be the last in the sequence of asanas or yoga postures. Body must be in this position for at least five minutes for deep relaxation to muscles and self.
We hope that you bid your neck pain a goodbye by following these simple yoga poses and live a relaxed, stress free life. Till then happy posing in these yoga poses.
Healing Cervical Spondylosis with Yoga
Cervical Spondylosis or Cervical Osteoarthritis is a physical condition caused by the wear and tear of bones and cartilage in the neck (cervical vertebra) region. This degeneration of the bones and cartilage causes chronic neck pain and can disrupt simple day to day activities. Since this wear and tear happens with age, Cervical Spondylosis is seen almost only in people above 50-60 years of age. According to the American Academy of Orthopedic Surgeons, almost 85% of people above the age of 60 are affected by Cervical Spondylosis.
- Avoid doing activities that put pressure on the neck.
- Avoid lifting heavy weights.
- Take short breaks in-between work or other activities to give rest to the neck.
- Daily calcium intake should be met.
- Stay hydrated.
- Eat fruits and green leafy vegetables.
- Exercise regularly but with caution and care.
Apart from the ageing factor, Cervical Spondylosis can be caused by other factors too. Sitting in an uncomfortable posture for long periods, stress on the neck due to the nature of work, neck or spinal injuries, slip-disk and obesity are a few of them. There are chances of falling victim to Cervical Spondylosis if there has been a history of the same in the family.
Cervical Spondylosis Symptoms
Chronic neck pain is the most obvious symptom of this condition. Other than this, pain in the shoulder blades, stiffness of the neck and headache at the back of the head are some other symptoms.
Remedy through Yoga
Yoga is a natural and side-effect free remedy for Cervical Spondylosis. A regular practice of this ancient science leads to a flexible body, calm mind and a positive attitude towards life. Under the expert guidance of a Art of Living Yoga teacher, you can learn how yoga can help enhance your life. To begin on your journey to a pain-free life, start with these yoga poses:
This pose expands the chest and strengthens the spine. It also helps soothe sciatica.
This pose stretches the neck and shoulder, and also energizes the spine.
The Bow pose stretches and stimulates the neck.
The Cat pose stretches the neck and alleviates back ache.
The Bridge pose improves flow of blood to the head, thus relieving it of headache. It also stretches the neck and spine.
The Fish pose strengthens back of the neck. It also stretches and stimulates the throat and neck.
Towards a Pain-Free Path
Many Cervical Spondylosis cases can usually be treated without undergoing a surgery. Proper medical attention, good care and regular exercising can often do the trick. Some other forms of treatment that are commonly recommended by doctors include physiotherapy, painkillers, antidepressants, etc. Apart from this, consciously improving your posture can also help reduce the strain on the neck and thus reduce the pain. Always consult your doctor before making any changes to your prescribed medication.
How Yoga Can Keep You From Joint Pain
Do your knee joint or wrists or shoulders ache when doing trivial things? Is the pain in your joints limiting you from enjoying life the way you wish to? Are you tired of popping painkillers multiple times a day?
If you said yes for either of these questions, you’ve obviously have had enough and are willing to end your relationship with the pain. As one ages, the chances of joint pains increases. A weak bone structure, lack of adequate physical exercises and lack of essential nutrients in the diet can contribute to and aggravate the situation further. While medication helps alleviate the pain, alternative time-tested methods like yoga can accelerate the process of eliminating the pain altogether. Yoga is an ancient Indian technique that effectively uproots the pain, tones the body and calms the mind.
Basic Yoga Postures Like The Following Ones Will Heal Your Joints And Strengthen Them:
Veerbhadrasana (Warrior pose)
The Warrior pose is a knee strengthening yoga pose that also helps people suffering from frozen shoulders. It also releases stress from the shoulders and brings balance in the body.
Dhanurasana (Bow pose)
The Bow pose opens the shoulders and relieves them of ache. This yoga pose also adds flexibility to the back and relieves the body of stress and fatigue.
Setu Bandhasana (Bridge pose)
The Bridge pose helps strengthen muscles in the knee joint and is also helpful for those suffering from osteoporosis. It also calms the brain and reduces anxiety and stress in the body.
Trikonasana (Triangle pose)
The Triangle pose strengthens the legs, knees and ankles. It also stretches and opens the hamstrings, groin and hips. This yoga pose also relieves the body of sciatica and back pain.
Ustrasana (Camel pose)
An effective back pain exercise and shoulder strengthening yoga pose, Ustrasana also improves flexibility of the spine, improves posture and relieves the body of lower back ache.
Makara Adho Mukha Svanasana (Dolphin Plank pose)
The Dolphin Plank pose helps stretches the shoulders and hamstrings. It also strengthen the wrists, arms and legs while relieving the body of fatigue and back ache. This yoga posture also helps prevent osteoporosis.
A Word Of Caution:
Make use of yoga blocks, cushions and support while practicing these poses to avoid aggravation of pain. Respect your body’s limit and do only as much as you comfortably can. In case the pain aggravates, discontinue the practice and seek medical consultation before resuming.
Pain-Free Tips For Being Pain-Free:
- Get up from your desk and stretch once every hour.
- Maintain a good posture while sitting and standing
- Don’t over-stress your joints
- Eat healthy food
- Gain more muscle
Joints are technically junctions where bones meet and enable functions such as rotation, bending, rolling and gliding. Keeping these junctions healthy and functional is not as daunting a task as it may seem. The first step to healthier joints starts from making right food choices. Experts suggest reducing intake of inflammatory foods such as sugar and gluten rich eatables. Intake of anti-inflammatory foods such as green-leafy vegetables and fruits is encouraged. Incorporating Ayurveda in your current lifestyle will also help alleviate the pain.
Yoga is a natural and side-effect free approach to living a healthy life. Adopting yoga as a regular practice makes the body physically and mentally fit. It restores vigour and enhances the quality of life. The effects of yoga take time to manifest so don’t give up and be regular with your practice. Stretch on the yoga mat a little and relieve your body of pain, permanently!