Cure chronic muscle pain with these yoga asanas in your daily exercise routine

Causes of chronic muscle pain: Chronic muscle pain doesn’t just appear overnight. It slowly builds up when muscles are either overused, underused, or kept in the same position for too long (Image: Canva)

There are many reasons why you may have chronic muscle pain. The causes include sitting for too long, slouching at your desk, or you don’t move enough. While you may brush it off initially, gradually the pain starts affecting your daily life, making it hard to move freely or even relax.

Chronic muscle pain doesn’t just appear overnight. It slowly builds up when muscles are either overused, underused, or kept in the same position for too long. When muscles stay tense or inactive, they lose flexibility and strength. This can lead to tightness, soreness, and reduced mobility.

But what many don’t realise is that behind this muscle pain is something called fascia, a connective tissue that wraps around muscles and organs.

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Best yoga poses: Yoga can ease chronic muscle pain by restoring balance, improving blood circulation, and flexibility (Image: Canva)

When fascia becomes dry or stiff due to poor blood flow or lack of movement, the entire muscle system suffers, says Himalayan Siddhaa Akshar, Yoga and Spiritual Leader, and founder of Akshar Yoga Kendraa. “At the heart of every organ’s health, including muscle health, is the health of fascia. Yoga supports the rehydration of fascia and improves circulation, which helps the muscles work more efficiently and pain-free,” he says.

But how can yoga help restore movement and soothe pain? “Yoga helps the body heal naturally. Through mindful movement and controlled breathing, it brings back balance, increases blood flow, and improves flexibility. Also, yoga can ease chronic muscle pain by restoring balance, improving blood circulation, and flexibility,” Akshar says.

Not only does yoga target the physical body, it also calms the nervous system, especially through breathwork or pranayama. “Breathing exercises such as Kapalbhati, Bhramari, and Om Naad Pranayama activate the parasympathetic nervous system. This part of the nervous system helps us relax, allowing the muscles to release stored tension. Pranayama prepares the body for deeper healing by improving blood circulation and calming the nervous system,” he says. Over time, this leads to long-lasting relief and better health.

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You can try these yoga practices, suggested by Akshar, for pain relief:

• Dwi-kand Pranayama: A deep breathing technique that helps relax tight muscles.
• Kapalbhati: A dynamic breathwork practice that boosts circulation and energizes the body.
• Bhramari pranayama: Known for its calming effect, this helps soothe nerves and reduce pain.
• Om naad pranayama: Uses sound vibrations to calm the body and mind.
• Cat-cow pose: Stretches and releases tension from the upper back and spine.
• Child’s pose: A restful pose that gently stretches the back and hips.
• Legs-up-the-wall pose: Helps improve blood flow and relax the lower body.
• Reclined bound angle pose: Opens the hips and encourages deep rest.
• Corpse pose: A final relaxation pose that helps the entire body recover and reset.