Yoga For Arthritis

Motion is lotion! In every case. Arthritis affects our joints. It causes swelling, stiffness and pain. Moving these joints will definitely help us. Followings are the easy practices. They are known as Sukshma vyam.

Since they are very easy practices everyone can do it at any time.

It’s been said that ‘’yato man tato prana”  ‘’where mind goes prana flows” so it’s essential to be with ourselves and be aware of our body while practicing yoga.

Neck movements- Sit in a cross-legged pose with the hands resting on the knees in jnana or chin mudra. Close the eyes. Slowly move the head forward and try to touch the chin to the chest. Move the head as far back as comfortable. Do not strain. Try to feel the stretch of the muscles in the front and back of the neck, and the loosening of the vertebrae in the neck.

Remain in the same position, keeping the eyes closed. Face directly forward. Relax the shoulders. Slowly move the head to the right side bring your chin parallel to your shoulder and then to left side.

Hand clenching- Sit in the base position or a cross-legged pose. Hold both arms straight in front of the body at shoulder level. Open the hands, palms down, and stretch the fingers as wide apart as possible. Close the fingers to make a tight fist with the thumbs inside. The fingers should be slowly wrapped around the thumbs. Again open the hands and stretch the fingers

Wrist joint rotation- Remain in the base position or a comfortable cross-legged pose, but keep the back straight. Extend the right arm forward at shoulder level. Make a fist with the right hand, with the thumb inside. The left hand may be used as a support if necessary. This is the starting position. Slowly rotate the fist about the wrist, ensuring that the palm faces downward throughout the rotation. The arms and elbows should remain perfectly straight and still. Make as large a circle as possible. Keep the arms straight and at shoulder level.

Shoulder rotation- Remain in the base position or a cross-legged pose. Place the fingers of the right hand on the right shoulder. Keep the left hand on the left shoulder. Make sure that the head, trunk and spine remain straight and still. Fully rotate both elbows at the same time in a large circle. Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arms back in the backward movement and touch the sides of the trunk while coming down.

Toe bending- Sit in the base position with the legs outstretched and the feet slightly apart. Place the hands beside and slightly behind the buttocks. Lean back a little, using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds.

Ankle bending- Remain in the base position. Keep the feet slightly apart. Slowly move both feet backward and forward, bending them from the ankle joints.

Ankle rotation -Slowly rotate the right foot and left foot Clockwise from the ankle then repeat anti-clockwise.

Knee cap tightening- pull your knee cap and tighten quadriceps.

Cat camel breathing-

1. Come on your four points.
2. The legs can be slightly apart and palms should be at shoulder length.
3. Take the position similar to a standing cat. Let your trunk be parallel to the ground, the thighs should be vertical and straight. The lower leg and feet should be on the floor.
4. This is the base position. Relax your body completely. Make sure your shoulder and back muscles are relaxed.
5. Inhale and arch your back, the spine will bend slightly downwards. The head, neck and shoulders should be arched backwards, as if you are looking up.
6. Exhale completely and feel your belly go inwards. At the same time move your head inwards between your shoulders. While doing this your back will be in hump position.

Repeat this process, as many times as you are comfortable. Do it slowly and deep breathing and feel the stretch it gives to your back, neck and shoulders. Feel the stiffness disappear and the sense of greater flexibility in your back muscles and spine