Here is all new yoga for arthritis. None of us wants to work through the pain, and all of us want to have a healthy life. The arthritic condition can be daunting, and yoga approaches can cure one. If you cannot believe us, see this guide! Having the right and proper yoga for arthritis and choosing the right exercises, one can be greatly relieved of various symptoms of arthritis such as pain, inflammation, and stiffness. Is yoga good for arthritis? Totally! The answer is yes! Arthritis yoga exercise essentially involves gentle and flexible exercises like gentle stretching of various joints, which works towards improving the flexibility while deep breathing works towards calming down the anxiety and frustration caused due to prolonged pain in the joints.
Now get cleared from all such health problems at a go by these easy yoga for arthritis. In case you are wondering if can yoga help arthritis, this article, we will discuss some of the important yoga for arthritis patients, which will definitely have a positive impact on a reversal of the patients’ condition.
What is Arthritis?
Arthritis is a medical condition in which the patient experiences the inflammation of joints. Either one joint or multiple joints can be affected in this condition. There are more than 100 types of arthritis involving different joints and having a different line of treatment. However, the 2 most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA).
Symptoms of Arthritis:
The inflammation of joints is the main condition in arthritis. The following are the various symptoms of arthritis:
- Joint pain
- Stiffness of the joints
- Swelling
- Decrease in the range of motion
- Redness of the skin around the joints
- Loss of appetite
- Fatigue and tiredness
- If left untreated, severe RA may even lead to deformity of the joint altogether
Besides all the above symptoms, it has been observed that the patients’ condition of arthritis is worse in the morning. The joints are stiffer than they usually are during the day, making movement even more difficult.
What Causes Arthritis?
The joints in our body are connected by a firm, yet flexible tissues called cartilage. They play the role of protecting the joints from shocks and absorbing the pressure put on the joints during movement. In arthritis, there is a reduction in the amount of cartilage in the body. Due to normal wear and tear the body experiences, OA is the most common type of arthritis. While another most common form of arthritis, RA, is an autoimmune disorder. In RA, the synovium, the fluid that nourishes the cartilage is affected, leading to a destruction of both bone as well as the cartilage in the joint.
Yoga As a Cure For Arthritis
As a remedy to arthritis, the primary goal is to reduce the amount of pain one is experiencing while also preventing any further damage to the joints. While heating pads and ice packs are soothing and give temporary relief, yoga acts as the best cure which not only provides relief from the pain but additionally aids in the reversal of the arthritic condition of the joints.
Yoga For Arthritis – 9 Effective Poses:
How does yoga help arthritis? The following are the 9 easy yet effective yoga asanas for arthritis that will help in going a long way.
1. Balasana (Child’s Pose):
This is a very simple yet effective yoga for hip arthritis. You can easily and gently stretch the lower back and hip muscles in this asana. A great way of improving the flexibility of the spine and hip flexors. This is how you can do it:
Method:
- Sit on your knees.
- Spread your knees so that you can sit between your knees and on your big toes.
- Bend forward and try to touch your head on the floor
- Stretch your arms out parallel to your ears and stretch them as far as you can.
Benefits:
This is a great asana through which you can improve the flexibility of your hip flexors as well as the back.
2. Cat to Cow Pose (Marjaryasana – Bitilasana):
If someone is troubled with pain in the back, then this is a must-do exercise to relax the back muscles. It is also the best form of yoga for neck arthritis. This is how you can do it.
Method:
- Get down on all your fours with your hands shoulder apart and fingers spread and knees hips apart.
- Now bring your chest forward up and arch your back in a way that the sitting bones are reaching up.
- Now round out your spine pulling your navel in and up.
- Repeat this at least 5 times.
Benefits:
- Improves the flexibility of the spine and the hips
- Helps in improving the posture.
- Pain caused in the neck is due to arthritis can be greatly relieved in this form.
3. Cow Face Pose (Gomukhasana):
This is a great asana for relaxing various joints like knees, wrists, neck, and back. This is the best yoga for knee arthritis.
Method:
- Stack the right knee directly over the left knee, sliding them towards the centerline.
- Raise the left arm towards the ceiling and bend it from the elbow, taking it towards your back.
- Take the right arm to the back from the outer right side bending from the elbow.
- Try to clasp the hands behind your back.
- Breathe normally.
- Release and repeat with opposite hand and leg.
Benefits:
- This is a wholesome exercise that stretches hands, wrists, shoulders, arms, chest, back, and knees.
- This asana plays a great role in correcting your posture, which might have deformed due to arthritis. It is great yoga for arthritis in hands.
- It cures stiff shoulders and often aids in treating sciatica
- This also helps in treating sexual ailments.
[See More: Home Remedies For Arthritis]
4. Bridge Pose (Setu Bandh Asana):
This is great yoga for neck arthritis. In this posture, the neck is pulled forward and backward gently, which aids in relaxing and reducing the pain.
Method:
- Lie down flat on your back with hands alongside your body and palms facing downwards.
- Bend your knees and keep a hip-distance between your feet.
- Now gently lift your body from your back by taking support from your hands and feet.
- Move your shoulders in and try touching your neck to your chest.
Benefits:
- This asana helps in correcting the posture and relieving the muscles and stiffness in the joints.
5. Downward Facing Dog Pose (Adho Mukho Svanasana):
This is a great asana that will help in relieving stiffness in the back and neck caused due to arthritis. It will also correct any postural defects in the body owing to the same. This is also an amazing yoga for knee pain arthritis.
Method:
- Stand on all your fours with a hip-distance in the feet and shoulder distance in the arms
- Now pull up your hips with your knees straight, and arms stretched.
- Pull in your neck so that the ears are in the line of your arms and eyes looking at the knees. The final posture looks like an inverted V.
6. Surya Namaskar or The famous Sun Salutation:
‘Surya’ in Hindi means sun, and ‘namaskar’ means salutation. Surya Namaskar or sun salutation is an excellent way to begin your routine. It involves a total of 12 steps. The first few steps stretch your back muscles while the last few stretch out the muscles of your calves. The combination of exercises that it contains helps warm up your muscles and also gives you the delicious feel of your muscles being used. , but you may want to select the steps that you want to do because a few of them might cause unwanted strain on your wrists and ankles.
[See More: Rheumatoid Arthritis Symptoms And Causes]
7. Vrikshasana or The Tree Pose:
The tree pose involves you folding your hands in a namaskar position above your head and resting the foot of one leg on the thigh of the other. The outcome gives you the appearance of a tree, hence the name. This pose makes use of your ankles and also stretches out the muscles of your thighs and hips. It helps remove fluid that might have collected in your ankles, leading to swelling.
8. Virabhadrasana or The Warrior Pose:
Virabhadrasana or the warrior pose has three main steps. You stand straight, then jump so that your feet are now apart, then raise both your arms such that they become parallel to the ground, and finally you turn your head to one side and bend that side’s knee. Make sure that your body remains straight. Stay in this position for at least 15 minutes. Then do the other side. This asana is an excellent way to stretch out all your muscles. It removes any stiffness that might have been there previously. This is great yoga for seniors with arthritis.
9. Trikonasana or the Triangle Pose:
‘Trikona’ means three-sided or a triangle. This is a simple exercise that is a common part of aerobic routines too. You stand straight with your feet at least 4 meters apart. Then turn your right foot out by ninety degrees and your left foot a little in. Stand comfortably and make sure that your weight is balanced on both heels. Then slowly bend towards your right while keeping your back absolutely straight. Try touching the ground with your right hand, while you move your left hand up keeping it in a straight line with the right one. This exercise stretches your entire body out.
Further, there are a few other asanas like Bridge Posture or SetuBandhasana, Cat Stretch or Marjariasana and Corpse Pose or Shavasanathat you might want to try out., but before you select any yoga routine for yourself, you must consult your doctor about the restrictions that your arthritis might impose on your body. While yoga does help you overcome difficulties that arthritis presents, you do not want to overtax your body and make your situation worse.
[See More: Herbal Treatment for Arthritis]
Yoga and arthritis have a direct correlation. This guide helps us to know more on yoga for arthritis condition and how best to beat and overcome this physical condition by doing yoga regularly. In case you are someone who is suffering from this severe arthritis condition, this is for you. Try this out and do share with us if you experienced relief in your condition after practising the yoga described above.
Frequently Asked Questions & Answers:
Q1. Can arthritis be cured by yoga?
Ans: Yoga is definitely an option for people with arthritis. Not only the exercise benefits the person and improves the movement of his joints, but also relaxes the mind of the person and reduces stress. Arthritis can definitely be cured by yoga.
Q2. Does yoga prevent arthritis?
Ans: Yoga improves the physical and psychological condition of a person. It relaxes the muscles, reduces the stress, and hence practicing yoga regularly can prevent arthritis.
Q3. List 5 Iyengar yoga poses for arthritis.
Ans: Iyengar yoga is an excellent yoga for arthritis pain. Iyengar yoga uses various props, and the beauty of the props is that it can be modified to meet the special needs. The following are the 5 Iyengar Yoga poses for arthritis:
- Supine Asana or Supported Savasana
- Supta Baddhakonasana
- Bharavajasana
- Salamba Sarvangasana
- Viparita Dandasana
Q4. What is Baba Ramdev Yoga for arthritis?
Ans: Baba Ramdev, an ace yoga expert, has suggested some simple and light yoga exercises, practicing which can help you eliminate arthritis from your body. That is also known as Baba Ramdev yoga for arthritis. The following are yoga for arthritis Ramdev suggested us:
- Child Pose
- Knee to Chest Pose
- Bridge Pose
- Pigeon Pose
- KapalBhatiPranayam
Q5. Can yoga worsen arthritis?
Ans: It is a myth that as yoga involves so much twisting and bending that it does more harm than doing any good and can worsen an actually bad condition of joints. In fact, practicing yoga regularly improves the muscle strength, flexibility of joints, and also controls stress and boosts your mood. So, no, yoga cannot worsen arthritis. However, it is advisable to do it under proper guidance as a wrong posture can prove to be dangerous.
