A Healing Home Practice to Foster Confidence & Resilience Against Chronic Pain

Practice this sequence, designed to relieve chronic pain and increase flexibility.

When I found yoga 11 years ago, I had decades of cycling and soccer playing behind me. My body was tense, perpetually sore, and in some places, wrecked: A bad cycling accident had left me with a broken femur, where it connects with the hip socket. The physical pain, even in recovery, was excruciating. And mentally, I felt way off my game. I turned to yoga to help repair and rebalance my body and mind. The practice delivered: I gained new flexibility that helped correct the asymmetry caused by my injury, and I was able to relieve my nagging chronic pain.

The following sequence is designed to foster greater resiliency and confidence in your ability to walk, run, cycle, or enjoy asana for years to come.

Practice Tips

1. Use your breath to build heat and focus. Inhale, visualizing your breath filling your pelvis, low back, and ribs; exhale, visualizing your breath leaving your ribs, low back, and pelvis. Breathe through your nose, eventually adding Ujjayi Pranayama (Victorious Breath).

2. Warm up with three rounds of Surya Namaskar (Sun Salutation) A or B—to heat your body and focus your mind. 

About Our Pro
Teacher and model Papo Caballero is a teacher at YogaWorks and Equinox in Los Angeles. His challenging vinyasa flow classes and meditation sessions are currently inspired by the teachings of YogaWorks teacher trainer Patti Quintero. You can learn more at papoyoga.com.