Yoga Articles Yoga Exercises

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When the soft tissues that cover and protect our joints deteriorate either due to age, lifestyle or other chronic conditions, the resultant condition is usually arthritis. Without the protective tissue, bones rub against each other causing inflammation, which can be mildly painful to excruciating. Yoga can help strengthen these joints preventing the onset of arthritis.

Here are some basic poses that can be included in any routine of yoga for arthritis sufferers to help increase circulation in the joints and limb and reduce stiffness:

• Pavanmuktasana /Wind Relieving Pose helps loosen the joints of the knee and the hip. Lie on your back with arms by your side. Inhale, raise a knee and bend it towards your chest interlocking your fingers to support the knee. Exhale and return to position. You can repeat this action with one knee and later with both knees
• Veerasana /Warrior Pose affects the joints of the legs, waist, spinal column and neck. From a standing position, lunge forward with one leg. Raise your arms over your head and slowly bend your head backwards. The opposing backward bending motion regulates blood circulation to the joints and the spinal cord becomes supple
• Trikonasana/Triangle Pose stretches the waist joints and the spinal column. The body forms a triangle as you space your feet apart with your right foot pointed to the front and the left toe facing sideways. Holding the knee at a 90-degree angle bend sideways. Stretch your right hand over your head to form a single line diagonally- toe to fingertip. Repeat with the other leg
• Sitkari Pranayam/Hissing Breath involves inhaling through your mouth with your tongue touching your upper palate. There is a distinct hissing sound as you inhale. Exhale through your nostrils. This is recommended for arthritis patients suffering from a painful bout

What to avoid

Before you start yoga for arthritis, talk to your doctor and find out about any limitations or restrictions that your doctor wants you to observe. If there are specific recommendations, mention them to your Yoga instructor. This will help your instructor to modify the poses so that they are better suited to your condition.

It is not advisable to maintain Yoga poses for long. Ensure that your movements are slow and steady and that you have control and balance. Lastly, the general rule in yoga and specific to people suffering from arthritis is-if it hurts, stop. Be gentle with your practice and do not ignore any pain.

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