Dr. Hansaji Jayadeva Yogendra – Director, The Yoga Institute says that yoga comes in a lot of forms; it is more than just Asanas. It includes a combination of breathing practices, meditation, and other Yogic Techniques. Regular practice of Yoga can help you to reduce the aches and pains in the body, increases flexibility, and also keeps the stiffness away. The first and foremost way to beat joint pains is by using and moving the body. When a person doesn’t use the body and has a sedentary lifestyle, then the muscles, ligaments, and tendons become weak and are unable to support the joints. A regular movement is required in the body to keep the synovial fluid in circulation, that repairs and nourishes the cartilages around the joints.

Here are a few Yoga practices suggested by Dr. Hansaji Jayadeva Yogendra that you must do daily to maintain the good health of your body, and keep the joint pains away:

Sahaj Bhavasanas

These are the basic loosening or warm-up exercises that can be done by absolutely anybody. A few of them are:

  • Sahaj Kantha Bhavasanas for loosening the head and neck muscles. You can do them in the standing or sitting position. Some of the exercises are moving the head sideways, clockwise, anti-clockwise, up and down. They must be performed in coordination with the breath.
  • Sahaj Bajubandha Bhavasanas are for the arms, shoulders, hands, and fingers. For this, do arm rotations, shoulder rotations, taking the arms sideways, doing the namaste position behind the back, etc.

You must slowly loosen up the entire body and each and every joint in a similar manner.

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This is one of the easiest yet beneficial asanas. You can do this even right after you wake up, in your bed as well. Simply take the arms above the body and stretch. Let there be an opposite pull, in your legs and arms. This simple asana stretches all the muscles in the body, eases the pain of joints, improves the blood circulation, and helps to de-stress the body and mind.


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Yoga believes that joint points occur because the air goes and sits in the empty spaces between the joints. The simplest way to remove this trapped air is by practicing Pawanmukhtasana. Lie down on your back, and gently bring the knees close to the chest. Grab the knees with the hands, almost as if you are hugging yourself. Stay in this position for a few normal breaths, and relax. This easy pose has proven to be beneficial to keep the joint pains away.

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Some more tips to improve the health of the joints:

  • Always listen to your body, if there is a lot of joint pain then take rest for 2-3 days for it to recover.
  • Sit under the morning sun for 15-20 minutes daily.
  • Walking is the mildest way to keep the joints active.
  • Add an additional cover on the affected joint while sleeping, to give it warmth and speed up the healing.

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A gentle practice of all the Yoga poses can help to slowly eliminate all types of joint pains. For a healthy body, all you need is consistency and dedication to your practice!