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Pain Free
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RELIEF HEALING Restoration
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Namaste!
Welcome to Yoga for Pain Relief! Congratulations on making a
life changing decision that will relieve your chronic pain, reawaken
your zest for life, and inspire you to dive into activities you love once
again. My hope is that this program will serve as a guide for you to
uncover the root of physical, mental, and emotional pain so that you
can reduce your suffering and be free to enjoy every aspect of life.
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Pain Free
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RELIEF HEALING Restoration
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Common Mistakes
Yoga is an incredible tool that can help alleviate myriad health
issues but it must be done appropriately and mindfully or injuries
can occur. The following are some basic guidelines to follow as you
embark on your Yoga for Pain Relief journey.
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alignment and never go farther than you can keep your
breath a steady rhythm.
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knee over the two middle toes.
Modify poses that place stress or strain on the ankle joint. Try
to keep a long line of energy transitioning from the lower leg
through the ankle and out the toes.
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Contraindications for Yoga
Practice
Permanent Contraindications for Yoga
Practice
The unstable mind, mental disorders, and epilepsy
Malignant Tumors
Hematopathy
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During heavy medication or drug use
Severe fatigue
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colds, severe migraines)
Neuro-infection
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Program Contents
Daily Asana: 4-week Programs
Each week includes 4 daily poses with 1 weekly mini-sequence
composed of that weeks daily poses
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Flexibility
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& Flow
Strengthen
& Stabilize
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12-Week Yoga for Pain Relief Program
Each Phase Includes 3 corresponding sequences
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Calendar of How to Procee d
with Yoga for Pain Relief
If you are brand new to yoga, I encourage you to take some time
to learn each posture by starting with the Daily Asana Series. They
are quick and effectively teach you how to perform each pose with
maximum alignment and engagement to keep you safe and pain
free! Even if youve practiced yoga in the past, the Daily Asanas are
a great refresher, introducing you to transformative details you may
have never even known about!
This program has many options for implementation. You can tailor
it to meet your needs and align with your schedule, goals, and
even the rate with which you progress. You may wish to stay on a
particular series longer than the suggested 3-weeks. I encourage you
to listen to your body and proceed as you are ready!
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If youre ready to dive into the 12-week program here are two
examples of how to implement each phase:
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Mindset Guide
Purpose
The purpose of Yoga for Pain Relief is to teach you a new way of yoga
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thinking about the pain and suffering you may struggle with on a
daily basis. Yoga provides an opportunity for you to learn how past
trauma, illness, and stress can alter the way your mind and body
communicate. By developing a new language using breath work,
visualizations, specific yoga postures, and thoughtful sequences you
will be able to change how you relate to pain and chronic suffering.
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From this new understanding you will be able to use Yoga for Pain
Relief as a launch pad to a life free from miserable aches, pains, and
daily suffering. You will have the tools to relieve daily stresses, relax
tired muscles, and restore your emotional vitality. In addition to the
12-week program you will also be guided on a nutritional approach,
Foods for Restoration, designed to decrease inflammation in the
body. Often, inflammation of the digestive system contributes to
and exacerbates chronic pain, anxiety, gastrointestinal issues,
and depression. By consistently choosing anti-inflammatory foods,
avoiding pro-inflammatory foods, and boosting water intake you
can take control of your health from the inside. You will be removing
toxins, supplying your body with vital nutrients for tissue repair, and
restoring the gut to full function. Your energy will skyrocket and youll
feel like participating in life.
The Yoga for Pain Relief program is designed to teach you the basics yoga
of a yoga practice rooted in developing a connection between
physical movement and synchronized breath work. This simple act
of timing breath and movement is a powerful tool that ultimately ENERGY
teaches you to listen to your body, take care of your needs, and
restore your health so that you can participate in the life you desire.
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Breath is so powerful it can be used in any circumstance to create
a sense of safety and relief during moments of acute pain or fear.
Combined with the physical postures and stretches of Yoga for Pain
Relief you will improve your ability to move through daily life with
ease and confidence.
During the Yoga for Pain Relief program you will also learn how
to listen to your body, develop intuition about its needs, and
experience deep relaxation so that you can understand your bodys
physical limitations, understand how to develop peace around the
sensations youre observing and identify situations that contribute to
pain and stress. You will know how to relieve chronic muscle tension, yoga
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pain, sensitivity, and anxiety.
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Understanding Pain & Core Science
Our understanding of chronic pain has evolved over the years
through research rooted in neuroscience, psychology, and medicine.
Initially, there was recognition that pain is a mind-body process
involving not just physical injury or illness, but also thoughts, emotions,
stress, and learning. As research progressed, we learned that chronic
pain is processed differently than an acute pain response. Finally,
advancements in our comprehension of how to access the mind
and bodys natural pain-suppressing systems through breathing,
relaxation, meditation, and movement have become commonly
accepted in the medical field and thus, opened up a whole new
vein of therapeutic protocols.
Pain is vital to our survival. It lets us know when our safety is at risk; it
motivates us to protect ourselves; it helps us learn to avoid things
that could be harmful in the future. Pain is a coordinated mind-body
response that directs attention and energy to the most important task
at hand: protect yourself!
This diagram from Yoga for Pain Relief, by Kelly McGonigal, Ph.D., is a
simple way of understanding this process:
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Injury or Threat of Response:
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Illness Signal sent sensation, Learning
Trigger to Brain thoughts, emotions,
stress, and coping
The cognitive appraisal that occurs when you experience pain not
only allows you to identify whats happening in the body but also
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triggers a part of the brain that keeps track of goals and conflicts.
This will focus your attention on what needs to be done next in
order to solve the problem of pain. At the same time, emotion-
processing areas receive the message triggering a wide range of
possible emotions, from fear to anger, which motivate you to protect
yourself. Combined, your thoughts and emotions about your physical
sensations of pain make up suffering. This is where stress gets tied
into the picture. Stress, in its highest good, motivates you to take
action against a perceived threat. Coping mechanisms are set in
placesome of which are innate responses by the body and some
that are created by you as a way of feeling safe. Even once a threat
is gone the pain response does not end. The mind and body are still
committed to making sure this experience is not repeated so the
nervous system begins the process of learning from this experience.
Unfortunately, this very system can work against you in chronic pain
situations. Understanding the difference between acute pain and
chronic pain will be critical to your ability to reduce and manage
your pain immediately and long term. 1
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ACUTE PAIN vs CHRONIC PAIN
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Acute Pain is an
immediate & temporary
response to some kind of
Chronic Pain is a
misunderstanding by
the brain about what is
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injury, illness, or trauma happening in the body
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The assumption is that chronic pain follows the same response
patterns as acute painthat if you have chronic pain you must have
a chronic threat and if pain gets worse it must mean the threat in
the body has gotten worse. Rarely is this the case. The difference
between acute and chronic pain responses is threefold. First, the
body has become more sensitive to threats, sending signals to the
brain even when the threat in reality is minor or nonexistent (recall
coping mechanisms you create to feel safe). Second, the brain
becomes more likely to interpret situations as more threatening and
sensations as more painful than they really are thus, producing a
pain response out of proportion to any real danger which increase
the feelings of stress. Finally, with these repeated experiences the
boundaries between sensation, suffering, and stress get blurred so
that at any given moment any one of these aspects of the pain
response can trigger a full-blown protective pain response whether
necessary or not.
What this means is chronic pain is a far less reliable signal about what
is actually happening in the body. The pain you feel may reflect a
genuine threat to the body or it may be procured by the fears in
your mind. Just as easily, a traffic jam, spilled coffee, or a fight with
a loved one can bring it on. This habitual, autopilot pain response
reflects an overprotective mind-body reaction that results in chronic
physical or emotional pain. yoga
The good news is that just as these habits are created they can be
undone. Neuroplasticity is the nervous systems ability to learn in ENERGY
response to an experience and is vital to learning of all kinds. Just like
the ability to improve skills like your sense of balance or performance
in a sporting activity through repeated practice so too, does the
body become better at being in pain through repetitive triggers to
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the pain response.
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RELIEF HEALING Restoration
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