Pain Relief

This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.

We move through some gentle poses to stretch the spine, hips, calves, hamstrings and lower back and finish with a soothing Body Scan Meditation. It’s pure feel-good indulgence.

LEVEL
  • Beginner
OBJECTIVES
  • Open up the hips.
  • Increase spinal mobility.
  • Stretch the calves and hamstrings.
  • Relieve pain in the back, neck and shoulders.
KEY POSES
EQUIPMENT
TIMING
  • Rest day.
TIPS
  • Unfortunately, the tighter you are, the more you might benefit from a few simple props. If you can’t sit back on your heels in Child’s pose, put a pillow or two under your butt and a cushion under your feet, use a block if you have one for Supported Bridge and a strap or belt in Head-to-Knee pose so you don’t jam your lower back.
  • If you have a lower back disc injury, the Forward Bends in this sequence—RagdollHead-To-Knee and Folded Butterfly—may not be suitable for you.