Yoga for arthritis! Yes, you heard it right. Yoga for knee pain arthritis involves a series of breathing techniques, exercises and meditation that works to improve physical arthritis symptoms. Yoga poses for arthritis pain are safe for the joints and muscles. Recent studies conducted among various osteoarthritis patients show that regular practice of yoga can help reduce joint pain, improve joint flexibility, stretch the bones, and promote better sleep. If you are one among those who suffer from pain and stiffness in the joints, then this article is for you.
Best Yoga Poses for Arthritis:
Here are the 10 best yoga asanas for arthritis:
1. Trikonasana (Triangle Pose):
Trikonasana or the Triangle pose has been given this name from the shape it possesses (shape of a triangle). This yoga pose is considered to be a good yoga for rheumatoid arthritis. It will strengthen the muscles, including the skull, back of the neck, top of the breastbone and inner collarbones behind the ears. In the initial days, you may find it slightly difficult to practice, but then daily practice will strengthen your muscles and make you feel comfortable.
2. Gomukhasana (Cow Face Pose):
Gomukhasana is one of the best yoga for arthritis pain. It is perfect if the Gomukhasana is performed the first thing in the morning. Cow Face pose stretches the shoulders, thighs, triceps, muscles and ankles, thereby improving joint pain. The significance of this yoga asana is that it stretches and focuses on your hips and shoulders, which are the most vulnerable regions for pain and distress. This is a useful yoga for seniors with arthritis. It also helps in treating spinal pain, sciatica and back pain.
[ Read: Types of Yoga Asanas and Its Benefits ]
3. Siddhasana (Accomplished Pose):
Siddhasana is a type of seated yoga pose which is mostly used for meditation. This siddhasana is derived from Sanskrit words Siddha meaning psychic power and Asana meaning posture. Siddhasana or the Accomplished pose is an ideal pose of yoga for osteoarthritis. It purifies the energy channels in the body from the psychic centres upward through the spine. Siddhasana stretches the hips, knees and ankles, thereby reducing discomfort associated with knee pain arthritis.
4. Natarajasana (Lord of the Dance Pose):
It is derived from 2 Sanskrit words – ‘Nata’ meaning Dancer, ‘Raja’ meaning ‘King’ and ‘Asana’ which means Pose. It has variations, ranging from intermediate to advanced pose. Natarajasana or the Lord of the Dance Pose strengthens your ankles, legs, thighs, abdomen, hips and thorax. Performing this yoga asana acts as a great stress buster, promoting inner peace and well-being. It also improves your digestive system. Natarajasana is an ideal yoga for hip arthritis treatment.
5. Virasana (Hero Pose):
Virasana is a conventional meditation pose that is very easy to perform by all age groups. This virasana or the hero Pose is one among the simplest yoga poses in Hatha Yoga. This virasana yoga for osteoarthritis helps to stretch your hip, ankles, back, spine, muscles and knees. This yoga asana is ideal to be performed in the early morning when your stomach and bowel is empty. But it is okay to do in the evening as well. Make sure this is done, when your bowel and stomach is empty. If you have already had meals, then wait for 4 – 6 hours to start Virasana.
[ Read: Best Yoga Poses for Cough and Cold ]
6. Vriksasana (Tree Pose):
Vrikasana is an effective arthritis yoga exercise. Vrkasana, the name is derived from 2 Sanskrit words, ‘Vrka’ meaning Tree and ‘Asana’ meaning Posture. Benefits of Vrkasana include strengthening of the ankles, calves and perfect toning of the abdominal muscles. This ensures great relief from hip arthritis as well as knee pain.
7. Setu Bandhasana (Bridge Pose):
Setu Bandhasana has got this name from the bridge shape it resembles. This setu bandhasana yoga for osteoarthritis of the knee is proven effective for joint pain patients. This yoga asana stretches your neck, chest and back. Another benefit of performing Bridge pose on a daily basis is that it calms the brain, thereby reducing anxiety, depression and stress. Bridge pose is also an effective yoga asana for women in relieving menopause symptoms like menstrual pain.
Yoga for arthritis by Baba Ramdev:
Here is the list of easy yoga asanas for arthritis by baba ramdev,
8. Kapalbhati Pranayama:
Kapalbhati Pranayama is a rheumatoid arthritis ayurvedic treatment by Baba Ramdev. Daily practice of Kapalbhati Pranayama improves the functioning of liver and kidneys. Daily practice of Kapalbhati Pranayama improves blood circulation. Studies have also shown that Kapalbhati Pranayama eases your mind and provides a sense of rejuvenation.
9. Makarasana (Crocodile Pose):
Makarasana is derived from 2 Sanskrit words – ‘Makar’ means Crocodile and ‘Asana’ means Posture. It’s a perfect yoga pose for relieving back and shoulder pain. Makarasana or the crocodile pose is a proven yoga asana for people with arthritis. Regular practice of Makarasana stretches your ankle, hip, thighs, neck and spine thereby relieving the pain from rheumatoid arthritis.
10. Apanasan (Knees to Chest Pose):
Apanasana by Baba Ramdev is a classic yoga pose for arthritis patients, which is quite easy to perform. This yoga posture has many health benefits, of which arthritis treatment is very popular. Practising Apanasana or the Knees to Chest Pose helps to restore proper blood circulation thereby reducing join stiffness. It reduces hip fat and thereby eliminates bloating.
[ Read: Best Yoga Asanas for Diabetes ]
Arthritis is a natural health condition that occurs due to stiffness in the joints and muscles. Yoga and other exercises can heal arthritis with consistent and regular practice. Certain yoga poses might make you feel uneasy in the initial days. Perform them under the supervision of a yoga instructor.