6 Yoga Poses To Help You Treat Muscle Pain

We are all familiar with muscle pain and sore tissues. Rather than being the result of a single action, this discomfort stems from modern lifestyles and habits. Long work hours and stressful schedules create tension in the muscles, leading to pain in the back, legs, neck, and other areas.

Many of us tend to ignore muscle pain and carry on with our daily routines. However, neglecting muscle strain and discomfort can lead to long-term issues like stiffness and restricted movement.

One of the most effective and calming ways to relieve muscle pain is through yoga. Yes, yoga is the ultimate solution to ease the persistent aches that trouble you daily. By incorporating stretching and relaxation techniques, yoga helps release muscle tension. Proper stretching stabilizes the core and muscles, providing relief from back, leg, and neck pain.

Practicing yoga not only alleviates soreness and inflammation but also enhances blood circulation to the brain, promoting mental peace. Read on to discover powerful and effective yoga poses that can help you combat muscle pain.

# Tadasana (Palm Tree Pose)

Tadasana is a great yoga pose that stretches the muscles from your toes to your fingertips, helping to relax your nerves. This standing pose, which can also be performed in a supine position, is both the starting and ending asana in Surya Namaskar. By stimulating and activating the body's nerves, Tadasana helps alleviate back pain and strengthens the knees, thighs, abdomen, ankles, and buttocks. It is also beneficial for those suffering from sciatica.

How to Perform:

- Stand upright with a small gap between your feet.
- Inhale deeply as you raise both arms overhead.
- Interlock your fingers and stretch your arms upward.
- Lift your heels and balance on your toes.
- Hold the pose for about 10 seconds without straining yourself.
- Maintain slow, deep breathing.
- Exhale as you return to the starting position.

Caution: Avoid overstretching. Those with headaches, insomnia, or blood pressure issues should seek guidance from a yoga instructor before practicing this asana.

# Parsvakonasana (Lateral Angle Pose)

Parsvakonasana is excellent for stretching and relieving lower back pain. This pose effectively stretches the back, legs, and thigh muscles and is also believed to help with osteoporosis. By creating traction in the muscles, it nourishes the spinal discs. Additionally, it helps relieve menstrual discomfort by loosening the abdominal muscles.

How to Perform:

- Start in Tadasana.
- Expand your chest, relax your shoulders, and keep your neck straight.
- Inhale and step your right foot about four inches away from the left, keeping both feet parallel.
- Turn your right foot 90 degrees outward while keeping your body still.
- Bend your right knee so your thigh is parallel to the floor.
- Exhale as you lower your right hand to touch your right foot.
- Extend your left hand upward so your biceps touch your left ear.
- Keep your arms straight and hold the pose for 20-30 seconds while breathing normally.
- Return to the starting position by first bringing your left hand down to touch your left thigh, then straightening your body.
- Exhale and bring your feet together.

Caution: Avoid this pose if you have insomnia or blood pressure issues. If you have cervical or neck problems, keep your head straight instead of turning it.

# Baddha Konasana (Cobbler Pose)

Baddha Konasana is beneficial for maintaining a healthy lower back and promoting muscle relaxation. It enhances muscle flexibility, alleviates stiffness, and helps relieve muscle spasms. This pose effectively stretches the inner thighs, knees, and groin.

How to Perform:

- Sit on the floor with your spine straight.
- Bend your knees and bring your feet close together.
- Press the soles of your feet together.
- Inhale deeply, then exhale as you gently press your thighs and knees toward the floor using your elbows.
- Maintain a steady breathing pattern while slowly moving your thighs up and down in a gentle flapping motion.
- Hold the pose for 1-5 minutes.
- Straighten your legs to return to the original position.

Caution: Avoid this pose if you have a knee or groin injury.

# Makarasana (Crocodile Pose)

Makarasana is a beginner-friendly pose that helps relax body muscles and relieve pain or discomfort. It is particularly beneficial for those with cervical spine issues or spondylitis. This asana aids in relieving back and knee pain while promoting spinal health. It is also highly effective in soothing post-workout muscle soreness.

How to Perform:

- Lie flat on your stomach on a yoga mat.
- Lift your head and shoulders slightly.
- Fold your arms in front of you, placing your elbows on the ground.
- Rest your chin in your palms, keeping your elbows close together to distribute pressure evenly.
- Close your eyes and breathe deeply, inhaling and exhaling steadily.
- Hold the position for 10-15 minutes.
- Return to the starting position by bringing your feet together and lowering your chin from your palms.

Caution: Avoid this pose if you have a serious back or knee injury.

# Yastikasana (Stick Pose)

Yastikasana is highly effective in relieving frozen shoulders and muscle stiffness. It helps strengthen the body by reducing muscular tension and joint pain. This asana stretches the upper and lower limbs, as well as the spine, providing deep relaxation, especially to the pelvic and abdominal muscles.

How to Perform:

- Lie flat on a yoga mat.
- Inhale deeply as you extend your arms above your head and stretch your legs simultaneously.
- Maintain a minimal gap between your arms and legs.
- Hold the position for 20-25 seconds while maintaining steady breathing.
- Exhale deeply as you return to the original position, bringing your arms back to your sides.
- Repeat the exercise 3-5 times.

Caution: Avoid this pose if you have high blood pressure, kyphosis, chronic back pain, or heart disease.

# Matsyasana (Fish Pose)

Matsyasana is particularly helpful in relieving tension in the neck and shoulders, where stress and anxiety often accumulate. It also helps alleviate lower back pain, making it an effective posture for full-body relaxation.

How to Perform:

- Lie flat on your back, facing the ceiling.
- Bend your right leg and place your right foot on your left thigh.
- Similarly, bend your left leg and place it on your right thigh.
- Use your elbows to lift and arch your back.
- Rest the crown of your head on the floor and hold your toes with your hands.
- Maintain normal breathing and hold the position for 5-6 minutes.
- Exhale as you lift your head first, then slowly lower your back onto the floor.
- Untangle your legs and relax.

Caution: Avoid this pose if you suffer from high or low blood pressure, insomnia, migraines, or severe back injuries.