New Delhi, December 3 – Morning knee pain, finger stiffness, crackling sounds from joints while walking, and constant discomfort throughout the day? Arthritis patients face these troubles daily. These problems can be overcome by including yoga poses in daily routine.
This disease causes inflammation, pain, stiffness and reduced flexibility in joints. With increasing age, cartilage (joint lubrication) wears down, but apart from this, obesity, old injuries, infections, autoimmune diseases (like rheumatoid arthritis) and genetic factors can also cause arthritis.
India Government’s AYUSH Ministry advises arthritis patients to regularly practice five special poses, which include Virabhadrasana, Tadasana, Trikonasana, Setu Bandhasana and Marjari Asana. These poses reduce joint inflammation, strengthen muscles and restore flexibility. They also provide relief from pain.
Experts explain how to practice Virabhadrasana: Stand with feet wide apart. Bend right foot forward at 90 degrees, keep left foot straight. Raise both hands up and join them in namaste position and keep eyes upward. Hold for 25 to 30 seconds then repeat on the other side. This pose strengthens knees, hips and shoulders and improves balance.
For Tadasana, stand straight with both feet together. Take hands above head, interlock fingers and slightly lift heels while stretching the entire body. Stay in this position for 15-20 seconds. This pose straightens the spine, increases blood circulation in joints and activates the entire body.
For Setu Bandhasana, lie on your back. Bend knees and bring feet close to hips. While inhaling, lift hips up, keep hands on the ground. Stay in this pose for about 30 seconds. This pose strengthens joints of back, hips and knees and provides relief from arthritis pain.
For Marjari Asana, come into a four-legged position. While exhaling, arch the back upward and lower the head. Then while inhaling, sink the back down and lift the head up. Repeat this 10 to 15 times. This makes the spine flexible and provides great relief from neck and back pain.
The fifth and final pose is Trikonasana. For this, stand with feet wide apart. Right foot outward, spread hands to the sides. Bend right hand towards right foot and left hand upward. Keep eyes towards the upper hand. This pose opens hips, knees and back and removes side stiffness.
Practicing these poses for 10 to 20 minutes daily provides relief from arthritis pain and stiffness, however, definitely consult a yoga instructor before practice.
My name is Bhupendra Singh Chundawat. I am an experienced content writer with several years of expertise in the field. Currently, I contribute to Daily Kiran, creating engaging and informative content across a variety of categories including technology, health, travel, education, and automobiles. My goal is to deliver accurate, insightful, and captivating information through my words to help readers stay informed and empowered.
