How you can fix your joint pain the yogic way?
Yoga means unity of the mind and the body. What better than a fitness routine to alleviate your joint pain that works on unity and harmony? After all, for your bone joints to be healthy they too, need to be in unity and harmony with your body’s bone structure. Joint pain can be excruciating and often very hard to neglect. Bone joints suffer because of several reasons ranging from poor diet to inherent weak bone structures. However, the positive side of this ailment is that it’s curable. With an adequate diet and fitness regime, you can keep your bones as healthy as that skeleton in every horror movie! Here are a few yoga asanas that will restore your joints to its absolute best:
- Makara Adho Mukha Svanasana (Dolphin Plank Pose): This asana works on some of the most important and overused joints in the body such as wrists, arms, and legs. While stretching the shoulders and the hamstrings the body is relieved of fatigue and backache with this posture. If you need more reasons to practice this asana then its preventive benefits for osteoporosis might be the deal-breaker.
How to do it?
Begin on your fours. Lower your forearms such that your elbows are parallel to your shoulders. Tuck your toes while lifting your knees off the ground and take your feet back so that your legs are stretched long. Stretching the spine reach back through your heels and forward with your crown.
- Setu Bandhasana (Bridge pose): This asana will help you to get rid of the double trouble i.e. knee pain and anxiety. This miraculous yoga pose not only helps with such acute lifestyle problems but also with other intense ailments such as osteoporosis. If you are experiencing joint pain because of acute stress and disturbed sleep then this is your go-to pose.
How to do it?
Lie on the mat with your back on the floor. Now draw your feet inwards closer to your hips keeping your feet parallel to each other. Make sure your knees aren’t pointing outwards. Now lift your core up i.e. your stomach, back, hip and thighs. You can either keep your hands sideways or engage them in supporting your back. Inhale while going up, hold, and exhale while coming down.
- Veerbhadrasana (Warrior Pose): This pose has dual benefits for your knee joints and for your frozen shoulders. It restores the balance in the body by fine-tuning our knees and our shoulders. Want to try the asana? Here is how you can do the Veerbhadrasana.How to do it?
Stand straight with your legs hip-distance apart and arms on your sides. Now, spread your legs wide apart in the standing position. Turn your left foot out and the other foot will turn inward twisting your body to left completely. Go forward on your left knee making a 90 Degree angle while stretching the other leg. Now go into a Namaste position, and take your arms up above your head. Looking up, arch your back a bit and stretch. Hold for 10 secs and then repeat.
- Trikonasana (Triangle pose): Trikonasana works on the lower body by strengthening the knees and ankles. With consistent practice, it will also relieve pain and tension from your hamstrings, groin, and hips. It also acts as a preventive remedy for Sciatica.How to do it?
Stand erect and set your legs wide apart. Now point your left foot out so that it is perpendicular to your right foot. Extend your arms and inhale and raise your right arm parallel to your head. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front.
Doing yoga with joint pain can be a task. Here are a few tips that will ease you into the yoga routine.
- Use yoga blocks, cushions, and support while practicing these poses to balance your body’s weight.
- Respect your body’s limit and do only as much as you comfortably can.
Komal Patil is a business management graduate finding purpose through words, writing stories and poems.