Join me for this 25 min practice that you can do on a mat or seated in a chair! Chronic pain can play a large role in the mind-body relationship. Regular at-home yoga is a great tool to help with the daily functions of those suffering from chronic pain.
This gentle yoga practice helps you to explore these tools of yoga and how they can support you on your journey toward healing and feeling better. Cultivate more harmony with the breath & body. Find What Feels Good.
Optional Props:
Blanket
Chair
For more practices like this, try the Yoga for Healing the Body Playlist:
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Music by Shakey Graves:
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
i clicked this so fast. i’ve been struggling with chronic pain for about a year and can’t wait to try this. thank you adriene for all you do 💗
OMG THIS IS AMAZING! I didn’t request this but I definitely need it as I have fibromyalgia. I love your videos!
Sending love out there to anyone who may be struggling with chronic pain. 🙏🏻
However this message finds you today, I hope you can take a loving inhale in…
And follow your breath out,
As you remember, It’s a process.
Give thanks and praise for all that you are and all that you have.
What are you thankful for today?
Story time: this is the first time I have cried during yoga. Currently I am dealing with an undiagnosed reproductive disorder (as in, the doctors are inconclusive on my exact diagnosis at this time). And the past few days have been some of the worst pain days I’ve ever had in my life, almost fainting at work and spending most of my night with a heating pad just to feel okay enough to be awake. Today has not been much better and I’ve been consistent with Yoga with Adriene’s yoga calendar almost everyday for a month and a half…except for yesterday. This made me feel very weak, as I had become so much stronger in my daily practice and to feel like I couldn’t do basic movements made me very scared. Seeing this video in my subscription box…I was wary. I sat on my mat to begin and got through most things pretty well until we started stretching our sides while standing and then…the tears just flooded. Not because of pain, but because I realized that I didn’t need to go full force to be able to do the practice. I wasn’t able to stay in the downward dog for long, but I focused on breathing through the moments. It became working with my body to see how I can improve my day IN THIS MOMENT. Not everyday is an advanced posture day, some days you just need to breathe and I think today I was finally able to see that.
Paul C hi paul, thank you so much. i’ve dabbled a bit in sarno’s work and it’s so fascinating. looking forward to listening to the audiobook 😊. sending love and healing to all dealing with this crazy illness as well 💛
@Vivian K You are so strong! Please feel free to connect with me. You are not alone! <3
More of these would be great! An all over joint pain/rheumatoid arthritis video would be amazing 🙂
Being 20 (21 next month) and living with chronic pain is… not easy. It can be hard to acknowledge what I’m going through and take time for myself when I spend my days trying to keep up with my friends and peers who are running around, healthy. Ignoring it doesn’t make it go away but addressing it makes me feel weak. Your yoga practices give me time to sit down with myself and tell myself it’s okay to be the way I am, and that it’s important to slow down and look after myself. And the great thing is that when I do that, I get relief from my pain and my life gets easier. Your videos are a reminder for me that taking time for myself will improve my health and my quality of life. Even if doesn’t cure the pain completely, it makes it better. Thank you for all you do, reminding us that we’re all important, and no one is alone. You are a light in the lives of so many.
@XO PaulineJo I don’t have health insurance right now but I think I might have that not sure but bad body aches like heavy feeling water retention all over 😔.. Has this yoga helped you. ❤️From California
Hey thanks bro! ♡
@Avery Lovell Of course! Stay strong, man!
So grateful. I cried so many times during this. “Let something go”, “you’re doing great” and the mention that other people don’t understand was so healing and gentle. It was so kind and made me feel like I wasn’t a failure, as I have done many times trying to practise. Thank you 💖
Thank you!
Sending love, whether it’s physical or emotional pain
Me too 😭
I cant wait to do this! After a back injury and 1 month of rest, I finally did a yoga practice (Dec 2020, day1) a few mins ago. I still need to observe if I can do this tomorrow.
Honor, day 2. Still wasn’t sure if I should or wanted to do yoga, but gave it a try anyways. I fortunately don’t suffer from physical chronic pain but mentally, there is a lot of stuff tzat needs to be healed. Thank you for this practice and a great day to everyone! You all are amazing, keep going 😊
This sequence has to be the slowest, gentlest practice ever, suited to many abilities especially suffering painful conditions. It is one to return to for some comfort, you’re always there for us Adriene 🙏☺️🧘🏼♀️🧘🏻♀️💕
Adriene, from the bottom of my heart, thank you for helping me turn my life around.
For back pain and injury I really recommend Dr Melissa West Restorative Yoga for Lower Back here on YT, she is very knowledgeable and gentle with pain and injury, really helped my chronic back pain. Hope you heal soon Tina!
I have scoliosis and have struggled with chronic pain since my teens. I’m 28 now. And knowing that I will probably be in pain for the rest of my life is overwhelming/maddening/infuriating. I am in pain every day, every minute of that day. Even if the level is just a 2 or 3, it’s still ever present. It feels hopeless and exhausting most of the time. I say all this to let anyone reading know it’s okay to not be okay. To rage against your body. To feel betrayed by it. To just want give up. You’re not weak. You’re not whiny. Chronic pain is rough as hell. You deserve wonderful things. Keep trying. Yoga has lessened my pain some but mostly it has helped me reconnect to this body and be a bit more forgiving with its failings. I’m glad you exist, random wonderful human reading this comment. You are more then your body and the pain it brings. Best of luck♥️
Really liked the split screen instructions, helpful in checking posture 2 dimensionally. I know in this video it was more to show sitting variation, but is useful for all yoga sessions. Thanks
Same. I’ve requested this for Fibro/cfs. So thankful.
Like Adriene says often: a little bit goes a long way! Your few words really meant a lot. Acknowledgement is everything. And love to you too if you’re enduring the chronic pain struggle, but also generally.
Agreed on melissa west. Her restorative yoga helps me sooooo much. I never knew it was what ive been missing all these years!
Honestly teared up with every validating statement, as someone with chronic pain, this is way more than a yoga routine.
Back to practicing in the morning after meditation. Feels really nice to start off the day. I have allowed some mornings to get away from me, by needing to sleep longer or by doing other things instead. Then I would have had to either get a daily sequence in quickly before afternoon work or in the evening after I returned. Much more fulfulling to start off the day with practice and still have the option of additional time in the evening.
Nourish day 9. 401 days in a row.
What a treat. Legs up the wall on a Tuesday morning! Good luck to everyone in chronic pain. I’ve been there but no longer I’m pleased to say. Yoga has helped me so much. 🙏
Nourish Day 9: I’m here today following the YWA calendar. I don’t feel chronic pain today, but a few weeks ago I was experiencing severe lower back pain, and at that time I took a break from the YWA calendar to instead follow the YWA yoga for back pain videos. I did not know about this video, but now I do! Hopefully I won’t NEED this video any time soon, but it’s good to know it’s there, just in case. I like the way Adriene recommends use of a chair as a modification. That suggestion would have been helpful for me when my back was hurting. Grateful my back feels back to normal. I wish all of you who are following this video a full and speedy recovery.
Thank you for sharing this. I’m currently dealing with some severe lower back pain myself that came out of nowhere. I’m taking it easy but looking forward to the pain being gone. One day at a time! Namaste Joanne 🙏
11/09/2021 – Thank you for today’s practice Adriene. It has been about 2-3 months that I’ve been off of my yoga mat, but I’m glad that I’m coming back to it.
hi! thank you for this adaptable yoga, i have severe chronic knee pain (in my left knee) and also cannot stand up for long due to muscle spasms in both legs and do this yoga every night
Likewise, Joanne…I did her Yoga for Lower Back Pain video, too, this week when I was having a twingey back, and it was very relieving. So nice to find a kind way to help the body feel better. Hope you are doing better, too.
It sure is. I use this routine on days when I have a Fibromyalgia flare-up and it always lessens the symptoms. Every.Single.Time. The mental relief I get knowing that there is a tool out there I can tap into is, well, priceless.
I hope you’re healing well!
Hi Ashleigh
I am Ria I live in Holland
I too have RA
Do you know more video s for people with RA?
To whomever liked this comment a couple hours ago, I appreciate it. The Move calendar is over, and I finally got to sleep earlier last night. I had been thinking since waking that it would be nice to return to morning practice. So thanks! 💜🙏 It was like a message of encouragement!
@Olivia Rose IKR. I have endometriosis. Had a hysto at 26 and still suffering with flare ups of pain from time to time. Definitely do not regret the operation but the condition is for life. Have fibromyalgia and sciatica as well. Love to all of us women toughing it out each day
Please
This would be a good idea I mint have arthritis but it scared me because I have really bad joint pain daily I have to cry myself to sleep before I’m not strong enough to squeeze a 🍋
THAT’S what you cried for?…
Thank you Britney for sharing your comment. It’s given me the desire to start this yoga video for myself tomorrow. ❤
🙏🏻🌹🙏🏽
I would also be very interested in a program for people with RA! An online program would be amazing!
Pls do pregnancy yoga for pregnant women
I’m thankful for being able to walk, and everything else will follow! progress on the body! patience to heal! and loving myself 😊 😍
@CheekySqueaky Senpai my God I’m so so so sorry you had to hear something like that. I think you’re amazing. You endured so much pain throughout your life. There must have been so many times where you might have just wanted to end it all yet you held on. *And you’ve come so far.* You endured for 13 years and now you are a mother now. I just want you to know that you’re amazing. And personally I know you may not like what I say right now but I do not think you should pay any mind to what your parents said to you about that since *they* don’t know, haven’t felt the pain that you did. This is something I like to say to myself during trying time that *I am enough * so I’d just like you to know that* you are enough as a mother*
Couldn’t agree more
I can’t imagine how the life is, I have scoliosis too, and I had a lot of pain every time, I wouldn’t site or stand for a long time but I start to do yoga and is very helpful, I don’t lie sometimes I have pain but is not the same pain, is very very helpful I hope you have a great life now and I’m blessing so have internet and see you.
Thanks for share!!
@jexmin nn It’s such a relief to finally get a diagnosis! Even if it’s one that sucks, because at least you know what you’re dealing with now lol
Same here! I’ve actually had to teach myself to pay attention to what my body was telling me and to take care of my mental health because I never really did before. Unfortunate, but at least I am now
Right? It sucks! Like, I just want to braid my hair, let alone be able to go skydiving or something, but hey, nowadays, sometimes I CAN braid my hair, so you know what? I’ll freaking sky dive too. I’m not going to let this stop me
Damn, I’m so sorry you’re so young already dealing with this. People say that about me, and I’ve been struggling since I was about 23
You got this! I know it’s odd/seems bad to say, but I totally get it. It’s nice to know people like you are out there who can understand. You are not alone!
Sorry if this was rambley/lame/didn’t make sense. I’m very tired haha
This would be amazing!!
Wow! I have fibromyalgia… I haven’t done it before but this gives me the motivation to do it. I can’t tolerate any exercises so I just gave up! Thank you for this comment. I shall try and see