Which Type Of Yoga Is Best For A Beginner To Improve Strength For Arthritis
If you’re experiencing aches and pains in your wrists, knees and other joints you are most probably a victim of arthritis. This is an ailment which usually results in swelling or inflammation of one or more joints in the body. One of the most common diseases in today’s world, Arthritis affects around 40% of Americans between the ages of 45 and 64 and 60% of people of 65 and above. While it was long held that arthritis is an illness of the aged, it has been found that children, teenagers, and young grown-ups can also be afflicted. While age definitely increases a person’s vulnerability and risk of falling prey to arthritis, the incidence of arthritis among the young is not very rare and is usually called Juvenile Arthritis.
Common Types Of Arthritis
- Osteoarthritis (the most common)
- Rheumatoid Arthritis
- Gout and
- Fibromyalgia
In actual fact, Arthritis is the common term for a range of over a 100 diseases, all of which have a common factor; inflammation of the joints. It is the result of deterioration of soft tissues covering and protecting the joints of the body. Subsequently, there is contact and friction between the bones causing a lot of pain. While the medical fraternity is still trying to find out what are the real causes of arthritis, while working, simultaneously on effective solutions, it has been found that Yoga can help alleviate and, over time, even heal the condition.
Yoga for Arthritis
Here’s how Yoga can help you deal with arthritis. Given below is the basic program of Yoga that will definitely help anyone deal with Arthritis:
- Asanas (poses)
- Warming Up
- Hand Clenching
- Wrist Bending
- Ankle Bending
- Ankle Rotation
- Shoulder Stretches
- Standing Poses
- Vrikshasana (Tree Pose)
- Trikonasana
- Ekpada Hastasana (Toe to hand pose)
Seated Poses
- Sukhasana (Easy Pose)
- Pawanmuktasana (Wind Relieving Pose)
- Virasana (Warrior Pose I & II)
Supine Poses
- Single & Double Leg Raises
- Viparita Karani (Legs to wall pose)
Prone Poses
- Bhujangasana (Cobra Pose)
- Dhanurasana (Bow Pose)
- Shalabhasana (Locust Pose)
Final Relaxation
- Shavasana (Corpse Pose)
Pranayama (Breathing Exercises)
- Kapalabhatti (Skull Cleansing)
- Anuloma-Viloma (Alternate Nostril Breathing)
- Ujjayi (Ocean Breath)
Yoga Diet
Let your diet be Sattvic (fresh, pure and light), predominantly vegetarian and eat your food while still warm. By all means avoid having stale and cold food as well as tamarind and vinegar.
Preferred foods for your condition include:
- Khichdi (rice cooked with green gram)
- Boiled vegetables
- Wheat bread / brown bread
- Green leafy vegetables
- Garlic
- Spinach
- Dates
- Fenugreek
Avoid overeating and, as far as possible, also avoid bananas, mangos, grapes as well as a confectionary products, a high protein diet, non-vegetarian foods, deep fried, hot & spicy stuff, tamarind and vinegar in your food.
Massages and heat treatment can also help cope with the condition. There are also several home remedies that are beneficial as a supplement to conventional medication, but always make it a point to consult your doctor before trying any alternative treatments.
