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Relax into Yoga for Chronic Pain: An Eight-Week Mindful Yoga Workbook for Finding Relief and Resilience
Based on the popular Mindful Yoga program developed at Duke University, this book will help you soothe your body and calm your mind—bringing gentle relief to the physical and mental suffering caused by chronic pain. If you live with chronic pain, you need solutions now to help you feel better and get back to living your life. If you’re looking for an alternative to pharmaceutical pain medication, yoga is powerful practice for managing pain and building resilience. Based on the proven-effective Mindful Yoga program developed by the authors at Duke University, this safe and easy-to-use book—accessible for all levels of fitness and mobility—has everything you need to get started today. In this workbook, you’ll find an eight-step, integrative approach drawing on both modern western medicine and the ancient wisdom of the yoga tradition. The gentle poses and practices in this book are informed by a state-of-the-art understanding of physiology, and can be safely used to help alleviate pain associated with several common health problems, such as arthritis, osteoporosis, cancer, and more. This is not a book about getting into pretzel positions or sitting on a yoga mat for hours. This is a book about gentle, easy, and calming yoga that will help you manage your pain and improve your overall well-being.
- GenresHealth
224 pages, Paperback
Published January 2, 2020
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Displaying 1 - 9 of 9 reviews
February 2, 2020
Excellent easy to follow guide to develop mind/body practices to lessen the cycle of chronic pain.
I have experienced chronic pain for 12 years in my neck and low back from a whiplash injury. A friend recommended I get this book and it has really, really helped. It does a great job of explaining the interaction of physical, mental and emotional aspects of chronic pain and how your brain can really make pain feel worse if you don’t understand how the process occurs. I highly recommend getting this book because it works. It also helped me lessen reliance on pain medication as the only option.
This book helped me get off the cycle of chronic pain to a place where I can manage it much better. My level of both physical and mental pain decreases when I practice mindful yoga. I learned not to “tense up” or mentally dwell on the pain when I was having a painful day as that was training my brain to follow that path making the pain more painful. The background information about the components of chronic pain are easy to understand and makes so much sense. Doing the exercises is easy to do as each step was clearly explained. I liked the drawings of “real” people used to illustrate the yoga poses, it made me feel like if they could do the physical poses so could I.
The best part about the book is that it includes free audio and video practices so you can hear and see the techniques that are in the book. There are also pages for journaling about your experience as you learn from the book which helped me process what I was learning. It was fun to go back weeks later and see how my progress evolved.
Give yourself the tools to feel better by changing your relationship with your pain. It really works!
I have experienced chronic pain for 12 years in my neck and low back from a whiplash injury. A friend recommended I get this book and it has really, really helped. It does a great job of explaining the interaction of physical, mental and emotional aspects of chronic pain and how your brain can really make pain feel worse if you don’t understand how the process occurs. I highly recommend getting this book because it works. It also helped me lessen reliance on pain medication as the only option.
This book helped me get off the cycle of chronic pain to a place where I can manage it much better. My level of both physical and mental pain decreases when I practice mindful yoga. I learned not to “tense up” or mentally dwell on the pain when I was having a painful day as that was training my brain to follow that path making the pain more painful. The background information about the components of chronic pain are easy to understand and makes so much sense. Doing the exercises is easy to do as each step was clearly explained. I liked the drawings of “real” people used to illustrate the yoga poses, it made me feel like if they could do the physical poses so could I.
The best part about the book is that it includes free audio and video practices so you can hear and see the techniques that are in the book. There are also pages for journaling about your experience as you learn from the book which helped me process what I was learning. It was fun to go back weeks later and see how my progress evolved.
Give yourself the tools to feel better by changing your relationship with your pain. It really works!
December 14, 2019
As a long term chronic pain patient I was pleased to review this book. Thank you to the publisher and to Net Galley. My review opinion is my own. I highly recommend this book for chronic pain patients.
I found a wealth of information here on natural treatment of chronic pain as well as unique and helpful guides to slow easy yoga poses. I appreciate that the author recognizes that all of us are at different levels with our chronic pain and therefore some of us can approach only a very few poses and stretches. This was very helpful to me in my personal holistic approach to my chronic pain. I highly recommend this book for all. of us suffering who previously thought any Yoga was out of the question. The author shows us that we can start very slowly and achieve easy stretches and poses without feeling pressure for the entire yoga experience. Very well done to the author and she has a accompanying website. As a patient who does not believe in meds that doctors try to force on us I appreciate the holistic outlook here and recommendations by the author for mindfulness and meditation are very good.
I found a wealth of information here on natural treatment of chronic pain as well as unique and helpful guides to slow easy yoga poses. I appreciate that the author recognizes that all of us are at different levels with our chronic pain and therefore some of us can approach only a very few poses and stretches. This was very helpful to me in my personal holistic approach to my chronic pain. I highly recommend this book for all. of us suffering who previously thought any Yoga was out of the question. The author shows us that we can start very slowly and achieve easy stretches and poses without feeling pressure for the entire yoga experience. Very well done to the author and she has a accompanying website. As a patient who does not believe in meds that doctors try to force on us I appreciate the holistic outlook here and recommendations by the author for mindfulness and meditation are very good.
January 29, 2020
I have been looking for a book that I could suggest to social workers/mental health counselors who are not yoga teachers but want to incorporate some yoga practices into their work with people who experience depression and anxiety due to chronic pain from both physical and life experiences. My search for such a book is over for this book is it. It is easy to read, with simple directions, excellent illustrations of the poses, great audio and visual aids and downloadable worksheets. Scientific evidence is offered that backs this safe outstanding eight week program. The authors have always done an exceptionally thorough job at whatever they offer, but this is one of their best. I encourage licensed counselors to use this book with clients and also to connect with a yoga therapist or teacher in their home town so the clients can further their yoga experience if they want, as may the counselors.
August 13, 2020
This is an excellent book about how to use yoga to dial down chronic pain. The poses are gentle and relaxing, and there is an excellent integration between using the breath in an almost meditation manner while doing the poses to facilitate both stretching, energizing, grounding, and relaxation. The poses are basic yoga poses, none of which are complicated, and many contain recommendations for modifications if necessary. Throughout the book, there are links to a website provided by the publisher that one can listen to or watch for guided instruction. While I personally have not yet investigated those links, given the quality and clarity of the illustrations and instructions in the book, I would assume that the online sections are equally good.
One of the things I really liked about this book was the layperson-friendly discussion and inquiry, backed by science, to the complexity of pain and the emotional and other factors that can exacerbate it, as well as the way to rewire the brain so that pain is not so hardwired and embedded neurologically. I also liked the worksheets and journal prompts included for each aspect of the program.
I have not started the program, at least not yet; most, if not all, of the poses are things I already do in my own back pain management practice. However, I am so intrigued by the way the book and program are organized that I think I will give it a go.
I received this book as an ARC from NetGalley. Due to some glitches, I was not able to see the illustrations, and the author and publisher graciously sent me a hard copy of the book, for which I am most grateful.
One of the things I really liked about this book was the layperson-friendly discussion and inquiry, backed by science, to the complexity of pain and the emotional and other factors that can exacerbate it, as well as the way to rewire the brain so that pain is not so hardwired and embedded neurologically. I also liked the worksheets and journal prompts included for each aspect of the program.
I have not started the program, at least not yet; most, if not all, of the poses are things I already do in my own back pain management practice. However, I am so intrigued by the way the book and program are organized that I think I will give it a go.
I received this book as an ARC from NetGalley. Due to some glitches, I was not able to see the illustrations, and the author and publisher graciously sent me a hard copy of the book, for which I am most grateful.
March 16, 2020
This book makes yoga accessible and less intimidating. Even if all you're able to accomplish is the breathing exercises you will still get some benefit. I wish more content was in the book instead of needing to go to a website to see the postures, but if you're looking for an alternative to drugs for help with chronic pain, this book is worth a shot.
December 4, 2019
I love how this book leads one away from taking prescription or non prescription medication. Instead the authors substitute breathing techniques, yoga and meditation that allows one to slowly allow their body to turn from one in chronic pain to being able to mange their pain levels with minor amounts of pain medications or even none at all in some instances.
Patients discovered through observing their thoughts that these thoughts could make the body tense thus increasing the body’s pain level. Redirecting their attention to something they liked doing lessened both the tension and the pain. They also noticed that when they were compassionate with their body and what was being experienced, moving more mindfully, perhaps slower and not straining themselves brought about less discomfort and greater mobility.
There are two types of pain; chronic pain is pain persisting for more than three months while acute pain is usually from an injury and goes away. Persistent pain is not only persistent, it also rewires the brain. This mean the body’s functions are changed or affected like sleep patterns.
The section on pain is very descriptive with not only words but pictures and drawings as well. There is a good one on the brain.
Yoga is a Sanskrit word for yoke or unite. Through yoga one can unify the body and mind into a functioning unit and the authors say through yoga, those with chronic pain can rewire their brain to a more healthy pain response.
Mindful Yoga teaches one to be aware of all around them. One takes note of their breath, sounds that you may hear, sensations within your body and thoughts that flow pass you all while simply “being” in the moment.
Journal your thoughts and feelings. Be truthful about this as it allows you to see patterns that cause you pain. Once you see a pattern you can resolve it, transform it changing how it affects you and how it eases or increases your pain level. Changing all until you are comfortable again. You will begin to notice that everything you say, do and think affects your body in some way. Anything that enhances it make you feel good, anything that works against it cause distress, stress and ultimately pain.
Mindful Yoga has five principles or universal values. These are: Mindful Awareness, Simple Being, Acceptance, Love and Riding the Waves
These principles are explained in detail so one gets a sense of what they mean and how to apply them to themselves.
There are client examples of real people with chronic pain and how they used Mindful Yoga to help themselves. There are also exercises explained and pictures in aid of the exercises to help you. There is a recommended practice schedule that covers 8 weeks of exercises that builds upon the week before. They also offer two yoga posture practices, one is the Up and Down Sequence, the other is the Seated and Standing Sequence. Both of these are traditional as well as beneficial so use the one that is the most comfortable for you.
The authors also categorically state to Please use the the guided audio or video instructions; information available at the following link: http://www.newharbinger.com/43287
I received a complimentary copy of this book from New Harbinger Publishing Inc through NetGalley. All opinions expressed in this review are entirely my own.
Patients discovered through observing their thoughts that these thoughts could make the body tense thus increasing the body’s pain level. Redirecting their attention to something they liked doing lessened both the tension and the pain. They also noticed that when they were compassionate with their body and what was being experienced, moving more mindfully, perhaps slower and not straining themselves brought about less discomfort and greater mobility.
There are two types of pain; chronic pain is pain persisting for more than three months while acute pain is usually from an injury and goes away. Persistent pain is not only persistent, it also rewires the brain. This mean the body’s functions are changed or affected like sleep patterns.
The section on pain is very descriptive with not only words but pictures and drawings as well. There is a good one on the brain.
Yoga is a Sanskrit word for yoke or unite. Through yoga one can unify the body and mind into a functioning unit and the authors say through yoga, those with chronic pain can rewire their brain to a more healthy pain response.
Mindful Yoga teaches one to be aware of all around them. One takes note of their breath, sounds that you may hear, sensations within your body and thoughts that flow pass you all while simply “being” in the moment.
Journal your thoughts and feelings. Be truthful about this as it allows you to see patterns that cause you pain. Once you see a pattern you can resolve it, transform it changing how it affects you and how it eases or increases your pain level. Changing all until you are comfortable again. You will begin to notice that everything you say, do and think affects your body in some way. Anything that enhances it make you feel good, anything that works against it cause distress, stress and ultimately pain.
Mindful Yoga has five principles or universal values. These are: Mindful Awareness, Simple Being, Acceptance, Love and Riding the Waves
These principles are explained in detail so one gets a sense of what they mean and how to apply them to themselves.
There are client examples of real people with chronic pain and how they used Mindful Yoga to help themselves. There are also exercises explained and pictures in aid of the exercises to help you. There is a recommended practice schedule that covers 8 weeks of exercises that builds upon the week before. They also offer two yoga posture practices, one is the Up and Down Sequence, the other is the Seated and Standing Sequence. Both of these are traditional as well as beneficial so use the one that is the most comfortable for you.
The authors also categorically state to Please use the the guided audio or video instructions; information available at the following link: http://www.newharbinger.com/43287
I received a complimentary copy of this book from New Harbinger Publishing Inc through NetGalley. All opinions expressed in this review are entirely my own.
January 13, 2020
This book is yoga based but more importantly uses mindfulness (being aware of breathing, physical and emotional feelings, etc.) is stressed.
This book teaches the reader how to be aware of why we have chronic pain and how to be aware of why we have chronic pain and how to be aware of how our minds and bodies react when practicing ways to deal with chronic pain. The author states
… posture practice is just one of yoga’s many beneficial tools, so equating ‘yoga’ with ‘posture’ is not only inaccurate, it neglects the richness of the man other practices rooted in this ancient tradition.
With regards to Mindful Yoga, they state”
As you refine your relationship to sensations moment by moment during your posture practice, and you focus attention on how sensations interact with your thoughts and emotional responses, you can gradually ‘rewire’ your brain so that uncomfortable sensations are not interpreted as quite so threatening.
This book is comprised of an eight-week program which includes postures for each week. I recommend the actual book as opposed to the eBook. Much of the learning requires writing what you do and learn. The book contains workbook entry area and posture illustrations.
My favorite quote and the main reason I recommend this book is:
Research has also identified specific health benefits of yoga that contribute to improvements in chronic pain and related symptoms, including:
*an increased ability to relax deeply,
*a feeling of enhanced physical and mental invigoration and
*a greater capacity to accept and adapt to our life challenges.
I received an ARC from Newharbinger Publishing through NetGalley. This in no way affects my opinion or rating of this book. I am voluntarily submitting this review and am under no obligation to do so.
This book teaches the reader how to be aware of why we have chronic pain and how to be aware of why we have chronic pain and how to be aware of how our minds and bodies react when practicing ways to deal with chronic pain. The author states
… posture practice is just one of yoga’s many beneficial tools, so equating ‘yoga’ with ‘posture’ is not only inaccurate, it neglects the richness of the man other practices rooted in this ancient tradition.
With regards to Mindful Yoga, they state”
As you refine your relationship to sensations moment by moment during your posture practice, and you focus attention on how sensations interact with your thoughts and emotional responses, you can gradually ‘rewire’ your brain so that uncomfortable sensations are not interpreted as quite so threatening.
This book is comprised of an eight-week program which includes postures for each week. I recommend the actual book as opposed to the eBook. Much of the learning requires writing what you do and learn. The book contains workbook entry area and posture illustrations.
My favorite quote and the main reason I recommend this book is:
Research has also identified specific health benefits of yoga that contribute to improvements in chronic pain and related symptoms, including:
*an increased ability to relax deeply,
*a feeling of enhanced physical and mental invigoration and
*a greater capacity to accept and adapt to our life challenges.
I received an ARC from Newharbinger Publishing through NetGalley. This in no way affects my opinion or rating of this book. I am voluntarily submitting this review and am under no obligation to do so.
December 31, 2019
This is an excellent book with some very useful advice. I have been trying out the breathing techniques and finding them helpful in the control of pain. Obviously it needs a longer time and regular practice to achieve the full potential so I expect even better results over time. I am disappointed with the actual asanas (poses) because there are no illustrations and it isn't always practical to have to keep going online to check these out whilst reading. I also believe the actual physical book would be much easier to work with as it would be easier to turn back and forth to chapters that I find more relevant or need to study more deeply. I think it would be well worth buying the physical book for this reason and may well do so myself. Thank you to the publisher and to Netgalley for a pre-release copy of the book in return for my honest and unbiased opinion.
January 3, 2020
I was considering not offering a review of Relax into Yoga for Chronic Pain on my blog as I think reading the ebook version has limited my overall experience. The book is informative and useful, instructing one on how to breathe and be mindful, both of which help to eliminate stress and focus on losing tension in the body. Tension increases pain, thus the “relax” in the title. The authors emphasize how important it is to be aware of stress and work through it rather than try to deny or eliminate it.
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Displaying 1 - 9 of 9 reviews