Yoga for Beginners - Targeted Pain and Stress Relief

This exercise focuses on the fingers and the palms while still addressing issues of the wrists and forearm flexors. It is a yogic take on a traditional wrist stretch, and provides immediate relief to the wrists and while simultaneously calming the mind.  As always with any yoga pose or physical therapy exercise, be gentle if it feels too intense.   Find the happy medium between breath and stretch. 

This exercise targets this wrist joint holistically, addressing both the flexors and extensors of the forearm.  It also provides relief to the backside of the hand and the outer edge of the thumb.

Slightly more intense wrist stretch for forearm flexors.  Start slow and take your time.

Applying methodical breath to this widely popular neck stretch only increases its efficacy.  The true power of yoga is found when you connect your inhales and exhales to the sensations accompanying the physical stretch.  Take your time to feel the muscles between your ear and shoulder release here, especially during your exhales.

This three-part stretch facilitates the release of the upper back through scapular protraction and provides rotator cuff relief.  Avoid part two if you have a shoulder that dislocates easily.

Retraction of the shoulder blades and lengthening of the scalenes (neck muscles) make this an everyday must for upper back, shoulder, and neck relief.  One of my favorites!

This exercise is excellent for not only the scapula and shoulders but also the elbows and wrists. It helps decompress the larger joints of the upper body and arms, improves blood flow and helps to improve alignment of the cervical spine.

Half Archer improves shoulder mobility and releases tight muscles of the lateral torso and underarm area. 

Archer works like half archer but now includes both arms and shoulders.  It requires a bit more flexibility than half archer but you can use a strap, washcloth, or your shirt to assist you if your hands don't meet (yet!) behind your back.

This very simple exercise is immediately effective.  We all carry a certain amount of tension in and around our necks and shoulders.  Similar to Side Neck Release above, this "Feels So Good Y'all" is just that, a basic move you can do with your breath to feel instant relief in the area between your ears and shoulders.

ADOU builds on the previous exercise, "Feels So Good Y'all."  Here you apply the same basic movement with your breath but now with two new angles in your shoulders.  It is a more comprehensive method for addressing not only neck issues but for decompressing the shoulder joints, alleviating tension and improving mobility. 

It has a funny name but the benefits of this exercise are immediate.  The shoulder joint is naturally rotated inward.  Repetitive activities put extra stress on this internal rotation and over time can develop into shoulder tightness, pinching, or injury.  In this exercise, you practice externally rotating your shoulders to unravel days, weeks, or years of built-up shoulder tension and discomfort. 

Here you practice some basic back extensions with coordinated breathing.  The result is more support for your spine, strengthening of the back muscles, and a brief stimulation of your autonomic nervous system, which helps wake you up and improves your focus.

This is a great exercise to lengthen tight back or side muscles often neglected.  Afterwards, you'll feel more open, flexible, and free.

Twists are a great way to loosen tight hips and low back muscles especially.  They are easily accessible to all body types and any level of yoga experience.  Use this twist any time for a little refresher.

Seated Pigeon is one of the most powerful stretches for immediate relief to a tight back, chronic back pain, sciatica, and other issues around the hips. 

This calming exercise is designed to slowly release tension along the entire backside of your body including your legs.  Feel for a long, full-body stretch both above and below your hips on this one.

This is an excellent, fundamental exercise for establishing a strong stable core as well as alleviating low back pain or pressure.  It also helps to tone abdominal and gluteal muscles.

Cat and Cow is a super accessible combination of postures designed to light you up quickly!  Here you provide basic flexion and extension to the spine, improving blood flow throughout your core and stimulation to your nervous system.  It works quickly to wake you up and get you back on track.

Crescent Moon is the older sibling to Seated Side Bend.  Here you provide an even deeper stretch to the lateral (side) body.  It's excellent for the hips and low back and also helps to open up tight shoulders.

Yoga for the eyes! Who knew? :) 

A yoga practice is designed to restore balance to the body and the mind.  This includes the eyes!  Your eyes are constantly working and also require a good bit of brainpower to function. It's important to give them attention, the same way you would a stiff back or any other part of your body. 

While the previous exercise focused more on the mechanics of the eyes, this exercise focuses on your actual ability to focus.  Here you practice focusing near and far with your breath.  It's not only good for your vision but a great way to reset your head space during the day.

This is a brief meditation on your heart.  Here you physically, mentally, and emotionally can connect with your heart.  Some of the benefits include feeling more at peace, reconnecting to deep or emotional elements of your life, or simply just getting out of your headspace for a bit.

This breathing exercise is a short meditation designed to get out of your head and reconnect to your entire body.  By using your breath and focusing on specific parts of your body you become more present and in tune with how you're literally feeling - physically.  This helps to ground the mind in something real and present, something that is someone, you.

This is a great way to physically feel the mechanics and power of your breath.  In doing so, you improve your ability to connect to the feeling of your breath in general, improving meditation quality and ease of access, improving focus in general, and getting more from yoga postures.

Here you use your hands to help you breathe more deeply and evenly.  At the same time, this is a great exercise for relieving tension in the hands and wrists.