Yoga’s age-old asanas and healing nature may relieve pain and its proven. Yoga for osteoarthritis presents potential advantages for those with a degenerative joint disease driven by pain and stiffness. Studies demonstrate that consistent yoga practice can lessen joint pain, enhance flexibility and function, and ease the tension and anxiety that come with osteoarthritis.
Urvashi Tyagi, Yoga Instructor in Fortis Healthcare (United We Care app) says, “Yoga for osteoarthritis promotes flexibility, strength, and joint mobility without placing excessive stress on the joints. Its gentle movements can help reduce pain, improve posture, and enhance overall well-being, making it an effective complementary therapy for managing osteoarthritis symptoms.”
Janu Sirsasana (Head-to-Knee Forward Bend)
This may help control blood sugar levels and body mass while simultaneously enhancing strength and flexibility. Urvashi says, “The deep stretch that comes with Janu Sirsasana targets the muscles in the groin, shoulders, hamstrings, neck, and abdomen.” Follow these steps to do this asana.
- Extend your legs to sit.
- Bend your right knee.
- Fold forward from the hips.
- Maintain your spine long and your chest open.
Uttan Pada Asana (Leg Raise Pose)
Extending the legs straight above the floor at a ninety-degree angle is known as Uttanpadasana or the Leg Raise Pose. Urvashi says, “Uttan Pada Asana strengthens the muscles around the knees and hips, providing stability and support for the joints.” This type of posture can also help with conditions like nervous weariness, diabetes, constipation, and indigestion. Follow these steps to do this asana.
- Maintain a straight back.
- Keep your arms at your sides.
- Raise your legs to a 45- or 90-degree angle while lying on your back.
Utkatasana (Chair Pose)
The Chair Pose, or Utkatasana, improves hip, knee, and ankle mobility by strengthening the hamstrings, quadriceps, glutes, and calves. Urvashi says, “Utkatasana strengthens the muscles of the legs, hips, and back, improving stability and reducing the risk of falls.” Follow these steps to perform this asana.
- Place your feet together.
- Lift your arms straight up.
- Bend your knees like you’re sitting in a chair.
- Maintain a straight back and a pushed-down tailbone.
Chakki Chalanasana (Churning the Mill Pose)
Chakki Chalanasana, also known as Churning the Mill Pose, has advantages that include opening up the chest and groin, decreasing belly fat, and toning the back, abs, and arm muscles. Urvashi says, “Chakki Chalanasana mobilizes the hip joints and stretches the muscles of the lower back and hips, promoting flexibility and relieving tension.” Follow these steps to perform this asana.
- Stretch your legs apart.
- Sit with your hands clasped.
- Breathe deeply as you glide your hands in a circular pattern over your legs.
Virabhadrasana I (Warrior Pose I)
Warrior Pose, or Virabhadrasana, improves flexibility, balance, and strength. “Virabhadrasana I strengthens the legs, improves balance, and opens the chest and shoulders, promoting overall stability and mobility”, says Urvashi. Follow these steps to perform this asana.
- Stand with your legs wide apart.
- Bend your front knee.
- Maintaining your back leg straight.
- Raise your arms overhead with your hands facing upwards.
- Remain in that position, then switch to the other side.
Including yoga for osteoarthritis in your daily practice can help people tremendously by lowering pain, increasing mobility, and boosting general well-being. Every position has a special benefit for controlling the symptoms of osteoarthritis, whether it’s the strong posture of Virabhadrasana I or the soothing stretches of Janu Sirsasana. Osteoarthritis can be effectively managed with regular yoga practice and instruction from a trained instructor, allowing practitioners to lead more active and healthier lifestyles.
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