Practice

I've used this routine for many years. If ever there's a hint of pain I go straight to it and it always relieves the tension.

Depending on the severity, I usually get back to pain free very quickly. 

It's been fine tuned over the years based on feedback from my friends and students.

Surya Namaska | 5 Rounds

Surya Namaska, aka Salute to the Sun, has long been regarded in India for its many benefits. 

It can be practiced in numerous ways depending on the desired outcome:

• physical, ie, flexibility, muscle tone, weight loss.
• mental, ie. clarity, focus.
• emotional, ie, as a mood enhancer.
• spiritual, ie, as a form of bhakti (devotion) and a precursor to meditation.

In the beginning it's best to follow along with the movements of Surya Namaska without even trying to link them to the breath. It's easier to master this way. 

Later on you can learn how to incorporate the movements of the breath with the movements of the body.