Suitable for Complete Beginners


Japan is home to the most active and international yoga scene in East Asia. Ashtanga yoga is commonly practised in Japan for its weight-loss and relaxation benefits.

Hana-san has been practising yoga in Japan for more than 10 years now. Today, she will be showing you a series of Ashtanga yoga moves that can help you to relieve arthritis, fibromyalgia, migraine, low back pain, and many other types of chronic pain conditions.

Stretching Exercise 1

Target: Neck & Shoulder Pain

Causes:  If your neck is chronically tense and tight, and if the muscles in your upper back and shoulders often feel as hard as a rock, you're not alone. Daily activities that involve repetitive forward movement patterns, poor posture, or holding your head in one position can often result in neck and shoulder pain.

Benefits:  Practicing yoga is an excellent way to get rid of neck pain. Yoga helps to stretch tight muscles and strengthen weak ones. It promotes proper alignment, and train you to sit and stand with good posture, easing strain on your neck and shoulders.

Difficulty level: 1/5

Stretching Exercise 2

Target: Back Pain

Causes: The lower back is a sensitive spot for many people. While there can be a ton of causes of lower back pain, a weak core and poor posture from sitting all day are two really common contributing factors to lower back aches and discomfort.

Benefits: Yoga is great for working on flexibility and core stability, correcting posture, and breathing—all of which are necessary for a healthy back. Practicing yoga for even a few minutes a day can help you gain more awareness of your body, bringing yourself into balance and alignment.

Difficulty level: 1/5

Stretching Exercise 3

Target: Boost energy and promote relaxation

Causes: Sometimes unusual mental or physical exertion, stress, and lack of sleep can make people tired. On top of that, high stress level can lead to anxiety and depression in the long term.

Benefits: Yoga is a mind-body workout that includes strengthening and stretching poses with deep breathing and meditation and relaxation. As your body relaxes, your energy and endurance level increase, you will feel relaxed and rejuvenated.

Difficulty level: 3/5

Things to take note:

1. While practising yoga brings many benefits for both physical and mental health, it takes time to see drastic positive changes in your mind and body. Keep practising it everyday to realise long-lasting benefits.

2. Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.



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