Arthritis Relief Using Yoga
Yoga is very helpful in arthritis relief. Yoga has helped arthritis patients with relaxation, blood circulation, concentration, improving confidence, mood, self-awareness, range of motion, stress and arthritis pain reduction, health of bones, tendons, muscles and joint ligaments.
Most of the health and fitness centers offer yoga classes and instruction. Even check out public library resources. Just pillows and a mat, some type of blanket or carpet piece for padding and comfort are required to begin yoga.
Six Basic Yoga Positions
The following six basic yoga positions offer a wide range of benefits in arthritis relief.
Arthritis Relief Using Yoga - Cat-Cow
This cat-cow pose aids in stress reduction, increasing circulation and range of motion in the spine. With hands and knees shoulder-length apart, squat down on all fours.
Inhale slow, steady and deep while gently arching the back, tilting the pelvis upward, and stretching the neck and head forward. Exhale while tucking the head. Repeat, focusing on movement and breathing coordination.
Arthritis Relief Using Yoga - Mountain Pose
This mountain pose is for developing posture. With feet a comfortable distance apart, legs and knees straight, stand and distribute weight evenly, tightening thigh muscles.
Keep pelvis in a neutral pose, not arching the back, not leaning forward, and enlarge ribcage by opening chest and shoulders. Hold head comfortably straight with arms loosely hanging at your sides, body vertically aligned.
Arthritis Relief Using Yoga - Child Pose
This child pose is for help with stretching the back and neck, and for stomach stress, for improving digestion. Begin by sitting in a chair, draping your torso over your knees.
After strength and stamina build over time, gradually extend this pose by sitting on bent knees with feet and toes straight behind you, and spread knees wide enough to allow the torso to fall forward between your legs.
Gently release tension by inhaling and exhaling slowly, falling forward, using pillows and blankets for padding and support.
Arthritis Relief Using Yoga - Down Dog Variation
This down dog variation pose is for alignment, balance upper and lower body strength and flexibility. In a standing pose, with feet parallel and straight beneath the hips, pointed forward, face a wall.
Point knees straight ahead, bend them slightly and place your hands against the wall, slightly higher than your shoulders, shoulder-distance apart. Gently drop your head forward till the ears are between the elbows, while pressing with your arms and pushing back with your hips.
Arthritis Relief Using Yoga - Reclined Twist
This reclined twist pose stretches and opens the hip joints, massages the sacral area and back, and stretches the spine. In bed or on your mat or blanket, lie on your back with knees bent and feet flat.
Lift hips, shifting them slightly to one side, and place knees one on top of the other, falling in the opposite direction of your hips as you inhale. Exhale, turning the head opposite the knees.
Wait 30 to 60 seconds, then release. Then raise knees back to the center and stretch in the opposite direction, using other side. Beginners may want to extend one leg at a time and bend and twist the other.
Arthritis Relief Using Yoga - Deep Back Rest
This deep back rest pose is to help with relaxation. Usually this is the final pose in yoga classes and performed in bed before sleeping. It helps in relaxation of mind and body.
Flat on your back with feet comfortably apart and facing out, place arms a comfortable distance from the body. Face palms whichever way are most comfortable for your wrists. And dim lighting or place something over your eyes or some soothing music or sound tracks.
And some vary lighting colors, depending upon the season and their mental and physical health. Check your public library and medical clinics for more techniques and information.
Physical Therapy
Check about finding a physical therapist to help with various exercises based upon your diagnosis with your healthcare provider.
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