Yoga For Arthritis, Practice Them Even If You Are Not Arthritic

If you think that you are too young to be targeted by arthritis, I would suggest you do some rethinking. Arthritis affects the young and the old. There are more than 100 types of arthritis out of which osteoarthritis and rheumatoid arthritis are the most common types. 

The signs that indicate onset of arthritis are joint stiffness and pain in the knees and wrists. Arthritis leaves you no longer flexible the way you need to be. This badly affects the quality of your life. While the condition can cause a severe impact on you psychologically as well, your mental strength to stretch a bit more will help to improve your flexibility level and help you to be active and mobile forever.

What Causes Arthritis

The cause of arthritis depends on its type. Some of the most common causes for arthritis include genetic makeup, aging, viral and bacterial infections, overuse of joints and autoimmune disease.

Yoga addresses arthritic conditions. Here are some of the most effective poses for arthritis. It is best suggested to do these poses under guidance if you are a beginner.  

1. Sukhasana / Easy Pose

• Sit on the mat with legs crossed so that your feet are below your knees.
• Keep your spine and head erect.
• Now, place your palms on your knees. Let your hands be relaxed.
• Relax your body but ensure that your spine is erect.
• After being in the pose for a while, repeat the pose by crossing your legs alternately.

Duration 

Remain in the pose as long as you are comfortable.

Benefits

• Easy pose keeps your spine erect.
• It strengthens the knees and ankles.
• It tones your back.
• The pose keeps your brain relaxed and relieves you from fatigue.

2. Parsvotanasana / Intense Side Stretch 

 

• Stand straight. Let the feet be close to each other.
• Bring your arms behind your back and bend them to keep your palms together. This resembles the Salutation Pose. 
• Place your right leg 4 feet away from your left leg and turn the right foot towards your right side.
• Exhale and bend your body towards your right and place your forehead on your knee. Your knees should be straight. 
• Repeat the same on the left side. 

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3. Virabhadrasana 1 / Warrior Pose 1

• Stand with legs spaced out maintaining four feet distance. Keep your spine straight.
• Turn your left foot towards your left side and bend your left knee so the knee is straight above your foot. 
• Turn your right foot towards your left and place it at an angle of 45 degrees.
• Slowly turn the upper part of your body towards your left.
• Lift your arms sideways and over your head. Place your palms together.
• Lift your chin upwards so your neck is stretched and you gaze at your palms. 
• Return to position and repeat the same with the other leg. 

Duration of Warrior Pose 1

You can remain in the pose for 30 seconds to a minute.

Benefits of Warrior Pose 1

• Virabhadrasana strengthens the legs. It tones the entire legs from thighs to ankles and the hands from shoulders to wrists.
• It relieves back pain and neck pain.
• The pose is good for sciatic conditions.
• It stimulates lung function.
• Practicing the pose on a regular basis, will help to improve your balance.

Note

While in the pose, stretch your hands as much as possible so that the shoulders and waist are pulled. If you are experience neck issues, keep your head straight instead of bending your head back. 

People with high blood pressure and heart ailments should avoid this pose.

4. Utkatasana / Chair Pose

• Stand straight with your feet together.
• Lift your arms sideways and over your head. Place the palms together. Alternately, you can also stretch your hands forward at shoulder level.
• While lifting the arms, assume a sitting pose on an imaginary chair. 
• Remain in the pose for 30 seconds to one minute. 

Duration of Chair Pose

Remain in the pose for 30 to 50 seconds. Do it twice.

To Learn About the Benefits of Chair Pose, Click here. 

Note

Those who have low blood pressure and insomnia should avoid practice of this pose. Utkatasana should not be practiced when one has a headache.

5. Bharadvajasana / Bharadvaja's Twist

• Sit on the floor and stretch your legs forward.
• Bend your left knee and place your left foot outside your left thigh on the floor.
• Place your right foot on your left thigh close to your hip.
• Turn the upper part of your body to your right, draw your right hand behind your back and hold your right toes. Turn your head to your right side and look over your right shoulder.
• Place your left hand on your right knee.
• Repeat the same on the other side.

Duration of Bharadvaja's Twist

Remain in the pose for 30 seconds.

Benefits of Bharadvaja's Twist

• Bharadvajasana helps to keep your joints flexible as it works on the shoulders, hips, knees and ankles. 
• It relieves pain in the upper and lower back.
• The pose is good for sciatic conditions.
• As the abdomen is toned, the abdominal organs are stimulated and this helps to improve digestion.

Note

Do not practice the pose while having a headache. It is also suggested to avoid practising the pose if you have hypertension.

6. Supta Vajrasana / Reclining Thunderbolt Pose

• Sit down on your heels. Place your knees together.
• Lift your body slightly to move your heels away. Sit on the space between your heels on the floor. 
• Hole your right foot with your right hand and left foot with your left hand. 
• Lean backwards and place your forearms on the floor.
• Lean further back and place your back on the floor.
• Now bring your arms over your shoulders and place your right palm on your left shoulder and your left palm on your right shoulder. Your forearms should be placed on the ground.
• Remain in the pose for mentioned duration and release the pose by stretching your legs and bringing your hands down. 

Duration of Reclining Thunderbolt Pose

Retain the pose for one minute.

Benefits of Reclining Thunderbolt Pose

• Reclining Thunderbolt Pose strengthens your legs as it works on your thighs, knees, calf muscles and ankles.
• The pose offers comfort for those suffering from varicose veins and rheumatism.
• It tones the abdominal organs, helps to address constipation, colitis, improves digestion and stimulates liver and kidneys.
• It helps to improve flow of blood to joints, back and thighs.

Note

Do not apply force while going back. Those with knee and hip injuries should avoid practicing this pose.

7. Ardha Matsyendrasana / Half-Spinal Twist 

• Sit down with your legs stretched forward.
• Place your left foot on the floor beside the right knee.
• Bring the right heel closer to the left buttock by folding the right leg and ensure that the right leg is on the ground.
• Bring your right hand over the left leg and hold the big toe of the left foot.
• As you do so, twist your spine to the left and look over the left shoulder.
• Fold your left hand behind your back to bring it around the waist. Try to hold the left heel.
• Return to position and repeat the procedure with alternate leg and hand.

Duration of Half Spinal Twist

Do the asana twice on each side and remain in the pose for 30 seconds.

Benefits of Half Spinal Twist

• Cures knee arthritis.
• Relieves problems related to slip disc.
• The spine is twisted and hence flexibility of spine improves.
• Tones the back muscles.
• Stimulates abdominal organs
• Stimulates Kundalini Power.
• Cures menstrual disorders.
• Strengthens the nerves 
• Improves blood circulation.

Note

People suffering from hernia and hyperthyroidism should exercise caution while practicing this pose.

Those who have severe shoulder injuries can stretch only so far as their physical condition allows.

8. Bhadrasana / Butterfly Pose

 

• Sit on the floor with legs stretched forward and your spine erect.
• Bring your feet closer to your body by bending the legs. Let the soles touch each other.
• The legs should remain on the ground and your heels should be closer to the body on the ground.
• Holding your feet, bend forward to touch the floor with your forehead.
• Alternately, you may stretch your hands above your head on the floor and place your palms together.

Duration of Butterfly Pose

Remain in the pose for 3 minutes. 

Benefits of Butterfly Pose

• Tones thighs and knees.
• Relieves sciatic pain and varicose veins.
• This is an excellent pose for women as it cures problems related to menstrual disorders and if practiced during pregnancy, Butterfly Pose helps in childbirth.
• Stimulates the root chakra.
• Improves focus and relaxes the mind.
• Women suffering from incontinence can practice this pose to be relieved from the problem.

Note

People suffering from knee injuries should be very careful while performing this pose. With severe knee ailments, it is suggested not to strain in this pose. They can remain seated without bending forward.

9. Pavana Mukthasana / Wind Relieving Pose

• Lie down with your hands by your sides.
• Lift your legs and fold them to bring your knees closer to your chin by clasping your palms around the legs.
• You may also hold your right elbow with your left hand and left elbow with your right over your legs.
• Clasping your elbows or the palms will help to bring the thighs closer to your body and the knees toward your chin.
• Raise your head and touch your knees with your chin. Do not hold breath while in the position.
• While returning to position, let your head rest on the floor first, then unlock your legs and stretch them.

Click Here to know more about Wind Relieving Pose.

It is suggested to go slow on the practice and perform yoga poses for arthritis and joint pain under able guidance.