private mini-session for pain

this is a little mini-yoga routine that i have been using and adapting for relatively healthy folks who have back and/or neck pain. this particular session was with a woman who gets major migraines/neck pain and also has low back pain. (30 minute routine)

cat/cow-6 rounds

side cat/cow-3 rounds

"funky cat" freestyle for 2 minutes

childs--arms extended

childs-reach arms left and right 6 breaths each

lunge stretch left

lunge stretch right

**she was able to do low lunge, but often people with tight hips do better in high lunge)

pigeon left drop to forearms, transition to extended left leg/heel cord stretch from all 4s

pigeon right (same)

seated head to knee left

mini-twist to left

open knee--revolved head to knee left

REPEAT SEQUENCE TO RIGHT

abdominal engagement to roll to back to supine

knees to chest, rock

left knee to chest, right leg extended

left knee toward right shoulder

right knee to chest, left leg extended

right knee to left shoulder

knees to chest, rock

easy supine twist each way

supine baddha konasana with bolster and blankets-- 3 minutes

primary cues were for relaxing neck and shoulders, breathing, increasing ease and gentleness with the postures.