Yoga & Mindfulness for Chronic Pain Relief | with Coach Gerri Varas
At Herbal Mana, we know that chronic pain isn’t just about discomfort—it can steal your joy, limit your mobility, and leave you feeling stuck in a cycle of frustration. We've seen it in our community, and we've felt it ourselves. If you’ve tried everything from pain meds to physical therapy without lasting relief, you’re not alone.
The good news? You have more power over your healing than you might think.
Yoga and mindfulness aren’t just trendy wellness buzzwords—they’re proven tools that help manage pain, reduce inflammation, and support overall well-being. They aren’t about forcing your body into impossible poses or sitting cross-legged for hours in silence. Instead, they offer gentle, accessible ways to reconnect with your body, calm your nervous system, and find relief in the present moment.
Ready to explore? Watch the full episode below, or keep reading for highlights!
The Mind-Body Connection: Why Yoga & Mindfulness Work for Pain Relief
Pain isn’t just physical. Anxiety, stress, emotional trauma, and negative thought patterns can all intensify pain signals in the brain, keeping you trapped in discomfort even after the original injury or condition has healed. This is why traditional treatments often fall short—they focus on the body while ignoring the mind.
Yoga and mindfulness bridge this gap. Studies have shown that mindful movement and breathwork can rewire how the brain processes pain, calming the nervous system and reducing inflammation. In other words, by training your mind to be present and your body to move with intention, you gain control over pain rather than letting it control you.
Gentle Yoga Poses for Chronic Pain Relief
You don’t have to be flexible or have years of experience to benefit from yoga. In fact, some of the most effective poses for chronic pain are the simplest.
Here are a few to try:
- Child’s Pose (Balasana) – Stretches the lower back and hips, relieving tension in common pain areas.
- Cat-Cow Stretch – Gently warms up the spine and improves mobility.
- Reclining Pigeon Pose – Opens up the hips, often holding stress and tension.
- Legs-Up-The-Wall Pose – Increases circulation and reduces swelling or discomfort in the legs and lower back.
These poses shouldn’t hurt—they should feel restorative, like a deep breath for your muscles and joints. Move slowly, listen to your body, and modify as needed. Want to discover more about why it can help? Check out our blog here!
Mindfulness Techniques to Reduce Pain
Mindfulness meditation is simply the practice of being present. Instead of worrying about future pain or dwelling on past discomfort, mindfulness encourages you to tune into the present moment, shifting focus away from pain and into a state of calm awareness.
Try these simple techniques:
- Body Scan Meditation – Close your eyes and slowly bring awareness to different areas of your body, noticing sensations without judgment.
- Focused Breathing – Breathe in for four counts, hold for four, and exhale for six. This activates the relaxation response, reducing pain perception.
- Visualization – Imagine warmth and healing energy moving through areas of pain, softening and releasing tension.
These small shifts in awareness train your brain to break the cycle of chronic pain, reduce stress, and promote healing from the inside out.
Creating a Healing Routine That Works for You
Healing isn’t about doing everything perfectly—it’s about consistency and self-compassion. Even five minutes of mindful movement or deep breathing daily can make a difference.
- Start your morning with a few gentle stretches.
- Take short mindfulness breaks throughout the day.
- End your evening with a calming breathwork exercise or meditation.
The key is to listen to your body and make adjustments as needed. Healing isn’t linear, and progress isn’t about eliminating pain overnight—it’s about gaining more control, mobility, and freedom to live fully.
Take the Next Step Toward Relief
We believe in giving your body the support it needs—inside and out. Just as yoga and mindfulness help your body heal naturally, the right topical solutions can enhance your relief and recovery.
If you’re looking for an extra layer of support, our Inner Warrior+ Calming Relief DMSO Cream is designed to penetrate deep into sore muscles and joints, reducing inflammation and delivering fast, natural relief. Infused with nine soothing essential oils, it not only supports pain relief but also provides a calming aromatherapy experience. Pairing this with yoga and mindfulness can help you hurt less and live more—one step at a time.
Your journey to relief starts today. Try a few mindful movements, take a deep breath, and give your body the kindness it deserves. You’re not alone in this—we’re here to help you every step of the way.
