Yoga for Arthritis Relief!

Do you have painful joints, swelling and restricted movement as a result of arthritis? If yes then yoga can help ease your condition.

Make yoga a part of your daily life to avail its natural benefits in providing relief from symptoms of arthritis.

How Yoga Helps in Relieving Arthritis

Do you wonder how yoga can help in easing symptoms of arthritis?  Here is a quick list of yoga benefits:

-It improves blood circulation that makes movement easier and reduces inflammation of joints.

-It promotes joint movement without wear and tear of weakened joints.

-It strengthens your muscles, removes stiffness and relaxes them.

-It enhances the flexibility of your joints and muscles and improves your mobility quotient.

-It boosts your lung capacity, makes you energetic and stress free.

 

Things to keep in mind while practicing Yoga!

Before you embark on a yoga regimen, it is good to keep a few tips in mind-

  1. Always consult your doctor before you start with any new form of exercise like yoga. Your doctor will advise you to follow a regular fitness routine that is specifically beneficial for your condition.
  1. Learn and practice yoga poses under an expert’s guidance. It will save you the risk of injury.
  1. Listen to your body! Do the poses as much as your body allows naturally. Do not strain your muscles and joints. Gradually, with regular practice, your stamina and flexibility will go up.
  1. Follow the routine regularly. If you have a flare up of arthritis, ask your doctor and continue with light exercises to reduce the inflammation, if he advises.
  1. If you find any posture straining for your arthritic condition, ask your yoga instructor to modify yoga pose with props (like blocks, belts etc.) to make the movement easier for you and to prevent strain on your joints, if any.
  2. Do light stretches or on the spot walking to warm up your body before starting with the yoga poses. Also remember to cool off your body with deep breathing or corpse pose to relax and rejuvenate your mind and body.

 

Yoga Poses That Relieve Arthritis

1.  Veerbhadra Asana (Warrior pose):

This posture tones your shoulders, arms, thighs and legs muscles and joints. It relieves stress and makes you courageous and peaceful from inside as well.

Steps to do Warrior pose:

  1. Stand with three feet distance between your legs on a mat.
  1. Now turn your right foot outward by ninety degrees and slightly turn your left foot inward.
  1. Raise your arms and make them parallel to the ground.
  1. Turn your head to the right side, exhale and bend your right knee.
  1. Hold the pose with a smile and take 5 to 10 deep breaths.
  1. Inhale, slowly bring your arms down and release the posture.
  1. Repeat the same pose with the leg foot turned ninety degrees outward.

Veerbhadra Asana

Pic credit:  media.yogajournal.com

2.  Setbandha Asana (Bridge pose)

This pose helps relieve stress on your spine and is very beneficial in osteoarthritis. It makes your back muscles strong and helps alleviate anxiety by calming your brain.

Steps to do Bridge pose:

  1. Lie on your back on a flat surface on a mat.
  1. Place your arms next to your body with palms facing down.
  1. Bend your knees and keep them two feet apart.
  1. Inhale and slowly lift your back up vertebra by vertebra, till your chin

touches your chest.

  1. You can support your back with your hands.
  1. Feel the pressure off your back and hold this pose for a minute.
  1. Exhale and slowly release the pose.

Setbandha Asana

Pic credit:  capriciousyogi.com

3.  Titli Asana (Butterfly pose)

Butterfly pose relieves pain in your hips. It strengthens and tones your hip and thigh muscles and joints.

Steps to do Butterfly pose:

  1. Sit on the mat on a flat surface and join your feet together.
  1. Keep your back straight, shoulders loose and hold your joined feet with

your hands.

  1. Now flap your knees and thighs up and down like wings of a butterfly.
  1. Keep breathing deeply and continue the movement for 2 to 3 minutes.
  1. You can vary the speed according to your comfort and repeat it thrice.

Titli Asana

Pic credit:  diyhealth.com

4.  Wall Plank Pose

This pose makes your shoulders and elbows strong and relieves stiffness.

Steps to do Wall plank pose:

  1. Stand facing a wall at an arms’ length with a little gap between the feet.
  1. Put your palms on the wall without bending your elbows.
  1. Now lean forward and push your hands against the wall.
  1. Bend your arms and come closer to the wall while pushing the wall with both hands.
  1. When your body touches the wall, start moving back till you stand straight again.
  1. Repeat 4 to 5 times.

Wall Plank Pose

Pic credit:  stylecraze.com

5.  Bhujanga Asana (Cobra Pose)

Cobra posture helps relieve the stress and pain in your back. It tones your back muscles and brings flexibility of movement.

Steps to do Cobra pose:

  1. Lie down on your tummy on the floor on a mat.
  1. Keep your legs together and place your palms facing down under your shoulders.
  1. Breathing in pull your upper body up till your navel area on the strength of your spine.
  1. Keep your elbows close to your body, pull back your shoulders and feel the stretch in your back.
  1. Take 5 to 10 deep breaths in this pose.
  1. Exhale and bring your body down to the ground.
  1. Repeat this pose thrice.

Bhujang Asana 3

Pic credit:  satyaliveyoga.com.au

6.  Trikon Asana (Triangel Pose)

This yoga pose helps strengthen your chest, arms, shoulders, legs, and back muscles. It improves body balance and relieves stress, anxiety and sciatica as well.

Steps to do Triangle pose:

  1. Stand with three feet distance between your legs on a mat.
  1. Now turn your right foot outward by ninety degrees and slightly turn your left foot inward.
  1. Raise your arms and make them parallel to the ground.
  1. Exhaling, take your right arm down from sideways till your hand touches your ankle or foot.
  1. At the same time your left arm goes up from sideways, and both arms are in one line.
  1. Hold the pose, breathe deeply for a minute and while inhaling release the posture.
  1. Repeat the same steps with your left arm going down.

Trikon Asana

Pic credit:  healthslok.com

Do your yoga poses regularly and observe how they help you to de stress and rejuvenate. You can follow them up with deep breathing exercises (pranayama) and meditation. This combination helps your body to heal itself and to flush out the toxins from your system. When are you planning to start with yoga?

 

Additional Reading:

 

http://www.hopkinsarthritis.org/patient-corner/disease-management/yoga-for-arthritis/#studies

http://www.artofliving.org/yoga/health-and-wellness/yoga-for-arthritis

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