Top 7 Yoga Poses To Support Joint Health and Arthritis Relief

Top 7 Yoga Poses For Joint Health and Arthritis Relief

Below are some of the best yoga asanas specifically recommended for joint health and for easing arthritis:

1.Tadasana (Mountain Pose)

Tadasana might seem simple, but it is the base for all standing poses. It can help correct poor posture, cultivate strong thighs, knees, and ankles, and increase body awareness.

TadasanaBenefits

Regular practice of tadasana offers stability and lightness in the joints and muscles of the body, by putting the body in the proper alignment.

How to do

Stand with feet hip-distance apart, thighs engaged, spine lengthened, and then raise arms overhead, taking full deep breaths.

2.Vrikshasana (Tree Pose)

This balancing posturehelps stabilise the knees and hips, enhances the stability of the leg joints and muscles, and increases muscular coordination. It’s a good way to practice focus while warming and gently opening the hips.

Tip:

If balancing is challenging, hold the wall or a chair for support.

3. Bitilasana-Marjaryasana

This is also known as the Cat-Cow and described as an “emotional workout” by Kiersten Mooney of Western Yoga: The cow, which has dome-like appearance, brings strength the spine and promotes a sense of power and dominance. This powerful little combo will increase your flexibility, relax your tight muscles and realign your body.

How to do

On hands and knees, arch and round the back syncing with the breath.

4.Setu Bandhasana (Bridge Pose)

Bridge pose works and tones the glutes, lower back, and knees. “This helps to release pressure from the hips and to open the chest. This position is perfect for beginners with a slight back or hip pain! (Do:Receive a block or pillow under your low back for a little support.)

5. Supta Matsyendrasana (Lying on the back Spinal Twist)

This mild twist lengthens and relaxes the spine, hips and shoulders, releasing tension in the joints and helping digestion and circulation.

Modification:

Option to keep both knees bent if straightening one hurts.

6.Balasana (Child’s Pose)

Balasana or child's pose is one of the most relaxing asanas and it makes the whole body calm down to spread as well as stretch hips, thighs and ankles softly. It’s a calming shape, promoting joint release and mental ease.

Pro tip:

Place a bolster under your torso to make it more comfortable.

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7.Baddha Konasana (Bound Angle Pose)

Sit up tall with the soles of your feet together and knees out wide, then slowly fold forward. Good for hip and knee joints, this seated posture softly spreads the groins and inner thighs, helps to alleviate stiffness and improves mobility.

How to do

Sit with the soles of your feet together and let your knees fall open and press gently towards the floor.

A Journey, Not a Race

Yoga is a way of patience. If you have arthritis or joint issues, consistency counts more than intensity. Always listen to your body. Use props such as cushions, yoga blocks or belts to assist your practice. Even five minutes of stretching with focus and awareness can add up over time.

This article is authored byHimalayan Siddhaa Akshar,Author, Yoga and spiritual leader, Columnist, andFounder ofAkshar Yoga Kendraa.

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