Gentle yoga poses to ease arthritis and enhance joint flexibility
Gentle yoga poses and stretches can help improve joint flexibility, reduce stiffness, and alleviate discomfort associated with arthritis. However, it's essential to approach yoga with caution and consult with a healthcare professional to ensure that the chosen poses align with your specific condition and limitations. Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, suggests some simple yoga poses to manage arthritis symptoms.
Balasana (Child's pose)
Kneel on the floor and sit back on your heels. Bend forward until your thighs and chest are in contact. Rest your hands by the side or extend them ahead. Hold for three to five minutes. This pose gently stretches the hips, thighs, and ankles, providing relief to the lower back. It also stretches your spine muscles and relieves fatigue.
Tadasana (Mountain pose)
Stand with your feet slightly apart. Interlock your fingers and turn your wrists outward. Inhale, raise your arms over your head, lift your heels, and stretch your back. Hold for 10 seconds. Exhale, bring down your heels, release the interlocking fingers, and relax. "This foundational pose encourages proper alignment, strengthens the legs, and improves posture, offering relief to arthritis-related discomfort," says the yoga guru.
Paschimottanasana (Seated forward bend)
Sit on the floor, join and stretch your legs out. Exhale, bend forward and grab your toes with your hands. Keeping the back straight, rest your face on your knees and breathe normally. Do not bend your knees. This seated stretch targets the lower back, hamstrings, and calves, promoting joint mobility. Regular practice improves spine and lower body flexibility, potentially easing arthritis stiffness.
Viparita Karani (Legs up the wall pose)
Sit close to a wall, then lie on your back. Slide your buttocks as close to the wall as possible and then extend your legs straight up the wall. Place your hands beside you, focus on your breathing, and hold this pose for a few minutes. "This gentle inversion can reduce swelling in the legs and alleviate pressure on the joints," clarifies Akshar.
Supta Padangusthasana (Supine hand-to-big-toe pose)
Lie on your back, bend one knee toward the chest, loop a strap around the foot, and extend the leg upward. Hold the strap, and keep the leg straight. Switch sides for balance. Advanced practitioners should hold the raised leg's big toe with the same hand. This pose aids in hip flexibility and can be modified based on your comfort level.
Savasana (Corpse pose)
End your practice by lying on your back, arms relaxed by your sides, eyes closed, and breathing deeply. Savasana aids relaxation, integrating yoga's benefits. "Remember, it's crucial to listen to your body and modify these poses as needed. If any pose causes pain, stop and consult with your healthcare provider," warns Akshar. Incorporating these gentle yoga poses into your routine may improve arthritis management.
