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.

A brief video tutorial on traditional surya namaska:

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 this follow along tutorial I teach the movements of Traditional Surya Namaska without linking them to the breath.