There’s a moment we all know so well—an ache in your hips, a pull in your shoulders, or that nagging back pain. It’s not just physical discomfort but the weight of long days and stress that’s built up in your body.
But yoga can truly be the answer, it’s just not the picture-perfect poses, but a discipline that meets you where you are and helps release tension, rebuild strength, and restore ease.
It’s not about forcing your body into uncomfortable shapes but rather about connecting with the deeper layers of your muscles and joints—finding freedom, breath, and movement that feels good, not painful.
Why Are We Feeling Pain?
Trust me on this, Pain doesn’t just appear overnight. It’s the result of how we’re living—how we sit, stand, move, or don’t move at all. Over time, the constant pressure on certain body parts “Shoulders, Back, Thigh, etc…” leaves us in discomfort.
We spend most of our days hunched over screens or stuck in repetitive movement patterns (I do too), and before we know it, our bodies are out of balance.
Our Muscles get tight, joints become stiff, and alignment gets thrown off. It’s the body’s way of signaling that something needs to change, and it does.
What makes it worse is the emotional toll of modern life—stress, work demands, even anxiety—adds to the tension in our bodies, making the pain even more persistent.
Don’t worry, there’s always a bright side: pain isn’t a permanent sentence. Moving thoughtfully can reset, realign, and relieve those aches. The answer isn’t just “working through” the pain but finding ways to release it in a way that heals from within.
The Blueprint for Pain Relief
We Crafted the LYT Yoga sequence as a step-by-step approach to comfort and pain relief, guiding your body through intentional movement and careful alignment.
- The Reset – This initial phase focuses on releasing tension from the shoulders, hips, wrists, and core. It prepares the body for deeper stretching and the more dynamic movements that follow.
- Sun Salutations – Incorporating traditional postures with a modern twist, Sun Salutations increase circulation and gently warm the body. These movements target areas like the hamstrings and lower back, helping release tightness and improve flexibility.
- Sequences – This section of the practice focuses on controlled, targeted movements that address specific points of discomfort in the body. Movements are organized to promote re-alignment, releasing tension and restoring mobility.
- Stream – Connecting the sequences into a continuous flow, this phase of the practice challenges the body and mind, thus helping to re-establish muscle memory and further release tension.
- Savasana – Concluding the practice, Savasana allows the body to fully integrate the benefits of the movement, bringing deep relaxation and rest to the body and mind.
Many of our students have reported reduced pain and improved mobility in areas like the hips and back after consistently following this sequence. With regular practice, the LYT Yoga method supports re-establishing balance and comfort throughout the body.
My Go-To LYT Yoga Poses to Ease Pain
In the LYT Yoga Method®, certain poses are crafted with the sole purpose of targeting pain relief by focusing on proper alignment and muscle engagement. These are some of my top go-to poses for pain relief:
Twisted Crescent:
This pose is incredible for releasing tension in the hips and spine. The gentle twist opens up the body, relieving tightness, particularly in the lower back and shoulders.
As you twist, the spine lengthens while the core is engaged, helping you build strength and stability. This combination of movement and alignment eases discomfort while improving mobility.
Low Lizard Lunge
A fantastic pose for improving hip flexibility, this deep stretch works on the hips, groin, and thighs. If tight hips or lower back pain is a concern, this pose is a game-changer.
It targets the deep muscles, releasing built-up tension and increasing flexibility, which over time can significantly reduce discomfort in these areas.
Supported Child’s Pose
For a restorative approach to pain relief, Supported Child’s Pose is perfect. It gently stretches the hips and lower back, especially after a long day of sitting or standing.
The key here is the support—a bolster or stack of pillows placed under the belly—that allows the body to relax deeply and release tension in a safe, comfortable way.
This pose calms the nervous system, helping to reduce pain while promoting relaxation.
These poses are more than just simple stretches. They actively work to restore balance in the body, improve mobility, and reduce pain. By consistently practicing these moves, you’ll not only relieve discomfort but also build strength and resilience over time.
Poses We Avoid to Keep You Safe
Why We Skip Pigeon and What We Do Instead:
Traditional poses like Pigeon Pose are often touted for their ability to stretch the hips, but they come with risks. In many cases, pushing into Pigeon can overstretch the hips and lead to discomfort or even injury, particularly for people dealing with existing hip pain.
Instead, we focus on safer alternatives that help open the hips without compromising alignment or safety. Figure 4 Pose is a great option. It’s a gentler, more controlled stretch that targets the same muscle groups without the risk of overstretching. When done with proper alignment, Figure 4 engages the hips in a way that promotes flexibility and strength without the danger of injury.
By prioritizing proper engagement and alignment, we keep the body safe while still getting the benefits of deep stretches. With thoughtful modifications like this, the body can release tension effectively and safely.
The Role of Sequencing: Why It Matters
Choreographing Flow: Sequencing for Strength and Safety
LYT Yoga is not just about moving through poses—it’s about moving with intention. The sequence of each class is carefully made to make sure the body flows seamlessly from one pose to the next, with transitions that make physiological sense.
Good sequencing guarantees that the body is gradually prepared for deeper stretches and movements, avoiding any sudden strain.
For example, transitioning into hip openers after warming up the legs and spine prepares the body to release tension safely.
These transitions do not just benefit your physic—they support mental focus also. With a carefully constructed flow, the mind stays engaged, reducing the likelihood of injury while enhancing the therapeutic benefits of the practice.
Common Yoga Pitfalls: What Do We Avoid At LYT Yoga
In traditional yoga, quick or random transitions can lead to overstretching, misalignment, and even injury.
We avoid these pitfalls by prioritizing thoughtful transitions and proper alignment, this helps us make sure that we are safe in every movement.
Key Yoga Pitfalls We Avoid:
- Random Transitions: These can strain joints and muscles, causing discomfort or injury.
- Overstretching: Pushing too hard in poses can lead to muscle tears or joint misalignment.
- Misalignment: Not aligning the body properly can increase the risk of strain, especially in the hips and lower back.
Example:
One of my students had consistent hip pain due to poor alignment in her previous yoga practice. After switching to our method, focusing on careful sequencing and proper alignment, she noticed a significant reduction in pain and an increase in strength.
Quick Notes Before We Wrap Up This Article:
Leaving Class Grounded and Strong: What LYT Gives You
LYT Yoga helps you align your body, mind, and spirit. After a session, you’ll feel more grounded, with better posture, improved core strength, and a calmer mindset.
The beauty of our practice is in our lovely community. It’s a place of care, love, and understanding, where everyone moves together toward healing and growth. The practice isn’t just something you do—it’s a way to carry balance and awareness into your everyday life.LYT Yoga gives you the tools to move better, feel better, and be better.
Finally, I truly hope this article resonated with you. While words can guide you, they can never fully capture the depth of groundedness, freedom, and love you’ll feel when you experience it for yourself. Give the LYT Method a 7-day try today, and let your body feel the transformation – it’s time to embrace the magic of true movement.
