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YOGA FOR ARTHRITIS

PART -2 YOGA POSTURES FOR ARTHRITIS

Yoga asanas can improve arthritis conditions by providing motion to the stiffed body part. Various asanas claim that they are effective in decreasing pain and toughness in joints if practiced regularly.

Sukhasana

This asana is relatively easy simple and hence named so. In India we actually perform this asana on a daily basis. The asana is performed by bending the knees to 90 degrees. It improves body postures and open up stiff hips. It also stretches spine and provide calmness to the mind.

This asana is performed by sitting in crossed leg position. The feet should be in a relaxed position and spine should be straight.

Trikonasanas

As the name suggest, it is an asana which has a posture of a triangle. This asana is known to relieve pain in neck and shoulders. It also provides strength to knees, ankle, and legs. Apart from this, it improves digestion and provide psychological calmness. This asana is highly prescribed to arthritis patients as it slowly converts stiffness to easy motion.

This asana is performed by standing up straight and spreading the legs as far as possible. One foot is turned outwards with toes facing sideways. With bending of hip, lower arm touches the toe turned out and the other arm is faced towards the sky. This is accompanied with inhale and exhale of air.

Veerbhadrasana

This asana is also known as warrior pose. This asana aims at increasing the strength to the joints. It also increases the blood supply to shoulder, hips, lumber and cervical region, and ankles. It improves body balance and increases stamina. It extremely beneficial in strengthening arms, legs, lower back and releasing pressure from frozen shoulders.

The initial steps of the asana are like trikonasanas. Stand straight with hand and leg stretched apart.  Head and right foot are turned towards right with slightly bending with the help of right knee. The asana is repeated with the left leg as well with proper inhalation and exhalation of air.

Vrikshasana

Vrikshasana tone up muscles of the ankles, toes, knees, shoulder joints and hands. It focuses on increasing the blood circulation in the affected joint. It also contributes in toning up of abdomen and stomach muscles. It also relaxes the mind and improves concentration power.

It is performed by standing straight with legs together. One leg is stretched and kept above the knee on the inner thigh. Then the hands are gently joined above the head so that fingers point towards the sky.

 

Setubandhasana

This asana is commonly known as bridge pose. This is a difficult asana to perform but with endless benefits. This asana provides assistance in relieving pain, stiffness and also resolving diseases associated with neck arms and shoulder. This is one of the best exercises for spine and hip joint. Apart from this it keeps the blood pressure in control and improves respiratory and digestion-related disorders.

This asana is performed by laying down in supine position on floor. The knees are bend and foot are properly set on the floor. Slowly the body is raised in such a way that the neck and head are on floor while the body (hips) is in air, with the help off hands.

PRECAUTIONS

  • People should not go beyond their capacity. They should remember that their stiffness and pain can’t be reduced at once. They should slowly move out of their comfort zone.
  • Arthritis patients should never perform yoga on its own. They should perform under some supervision or instructor.
  • Patients with severe arthritis should avoid doing asana that can deteriorate their condition.
  • Arthritis patients having blood pressure problem should avoid performing asana like trikornasana.
  • Any severe pain caused due to asana should be reported immediately.
  • The trainer might modify the poses according to the safety and comfort, please abide by that and don’t try the unmodified pose as it may harm you.
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Aayushi Rastogi

M.Sc. Clinical Research

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