Joint pain and joint problems is a common ailment. The reason our joints ache is due to wear and tear or some kind of inflammation. Most often it is the joints at our wrists, hip, ankle, knee, back and shoulders that are at risk.

Reasons for Joint Pain

One cause of joint pain is the type of food we eat. Spicy or fried food leads to joint pain. A sedentary lifestyle, wrong exercise and obesity, bad posture and repetitive action also lead to joint pain. Lack of exercise makes the muscles flaccid and the joints get overburdened. Being overweight places a huge burden on the joints.

Those who need to be on their feet all the time like nurses, doctors and policemen are the most vulnerable. Cooks and gardeners will often complain of pain in their wrists and hands. Exercise should never be attempted without a good warm-up. Ill-fitting shoes are also a cause of joint pain.

Yoga believes that joint pains occur when the flow of energy through the body is not good. So the first step in the cure of joint pain would be to open up all the blocked parts of our bodies, which are usually at the joints.

The yoga poses undo all the knots that block the transport of blood, nutrients and energy throughout the body. There is a full body workout that strengthens all the muscles and tendons and ligaments around a joint. Yoga for joint pain also improves bone density.

Yoga for Joint Pain:

These yoga poses might not be that simple and It may not be possible to reach the full extent of these poses initially without using props or some kind of support to help. Gradually, you can work towards improving the pose.

1. Supta Padangushtasana (Leg raise): Lie down on your back. Inhale. Lift your right hand and right leg up at the same time. The leg must be raised at right angles to the body. Reach for the big toe of the right foot with your right hand. Hold the pose for as long as you can and keep breathing normally. Repeat five times. Do the same with the left leg and left hand. Initially, it may not be possible to reach the pose, especially if your joints are stiff. Reach your foot as far as possible. Bend your leg at the knee if you wish.

The Supta Padangushtasana Yoga Pose will tone your legs, cure all knee pain, improves posture by realigning the spine. Hands get toned and a sagging abdomen will also get trim.

2. Dwipada Supta Pawanmuktasana (Lying leg hug): Lie on your back and inhale. The legs need to be folded at the knee. Exhale. Hug your knees close to your abdomen. Hips should remain on the floor. Hold this pose and keep breathing normally. Release your legs slowly to starting position. Repeat five times.

This Dwipada Supta Pawanmuktasana yoga pose will get rid of acidity from the body. Joint stiffness will be removed. All the joints will be cured of stiffness in this pose. It improves metabolism and helps in weight loss. Digestion will also improve.

3. Supta Udarakarshanasana (Lying abdominal twist): Lie on your back and interlock your fingers. Place them under your head. Keep your elbows straight out. Inhale. Fold legs at the knees. Place feet close to the hips. Exhale. Turn your knees towards the right, creating a twist at the abdomen. At the same time, turn your eyes to the left and look at the left elbow. Hold the pose and breathe normally. Release. Return to the centre. Repeat thrice. Relax. Do the same thing with the other side.

The benefits of this pose are the same as the previous exercise but are more intense.

4. Ardha Salabbhasana (Half locust, advanced): Lie on your stomach and interlock hands. Place them under your chin. Inhale. Lift your right leg up. Hold the pose for a few seconds. Exhale. Return to starting position. Repeat three to five times. Rest. Do the same for the other side.This pose will tone the limbs. Knee pain will disappear. Spinal problems will improve.

It makes the pelvis strong, improves metabolism and helps to improve digestion.

5. Parvatasana (Mountain pose): Get down on all fours. Inhale. Lift off your hips while exhaling. Keep your palms flat on the ground. Push both heels down so that the legs are completely stretched. Push the shoulders down. Breathe normally as you make these adjustments. Hold for a few seconds. Relax. Repeat this pose of yoga for joint pain thrice. This pose is a part of the sun salutation series. It is the most powerful healing pose in yoga. It strengthens the legs and makes the knees stronger.

It tones the abdomen and takes the weight off the hips. Besides being great as yoga to release joint pain, it also makes the energy flow good and gives the entire body a workout.

6. Trikonasana (Triangle Yoga Pose): Stand straight with your feet about one meter apart. Inhale. Stretch arms out to shoulder level. Stretch your right foot so that it is aligned with the right arm. Exhale. Twist your abdomen, turning towards the right. Bend to touch your right foot with your left arm. Keep the right arm up in the air. Focus on the right hand. Breathe normally. Hold this pose for a few seconds. Inhale. Return to centre. Rest. Repeat thrice. Do the same for the other side.

This yoga to release joint pain is very good. It brings power to the knees and hips. It tones the arms and legs. It improves the posture and balance. It helps to improve digestion.

Heat and Massage for Joint Pain

Massage and heat treatment is also very good as part of the yoga to release joint pain. Massage the joint with oil to reduce inflammation and provide smoother movement. Heat improves blood circulation. This helps in better circulation of blood. Thus, oxygen and nutrients flow properly through the body.

Recommended Diet to get rid of Joint Pain:

Joint pains can also be reduced with proper diet. Joint pain is related to excess toxins in the body. So, if you keep away from spicy and oily foods, and also go slow on non-vegetarian foods, bakery products, alcoholic beverages and fast foods, you can do away with joint pains.

Yoga experts say that besides yoga for joint pain, eat well. Consume a lot of fresh fruit and vegetables, rice and grains and all other fresh and light food products.

Yoga experts advice certain diet patterns which must be followed to reduce joint pains. Since joint pan is also related to excess toxins in the body, they advise you to keep away from spicy and oily foods, non-vegetarian foods, bakery products, alcoholic beverages and fast foods.

They recommend food which is fresh and light, such as vegetables and fruits, rice and grains. It would also benefit you to fast at least once a week.

Adho Mukha Svanasana is also known as Down Dog yoga pose or Downward Dog posture. Adho Mukha Svanasana is a term derived from some Sanskrit words wherein Adho meand downward, Mukha means your Face, Svana means Dog and Asana ofcourse means Pose or Posture.

Adho Mukha Svanasana Yoga pose is one of the first yoga poses that people do when they start learning yoga. Adho Mukha Svanasana Yoga pose is also termed as an inversion yoga pose because your head is lower than the pelvis when doing Adho Mukha Svanasana. The best benefits about Adho Mukha Svanasana Yoga pose is that it makes you flexible, powerful and alert.

Adho Mukha Svanasana:

While performing Adho Mukha Svanasana Yoga pose, your body forms a triangular or pyramid shape which looks like a Dog that is streching. Some call Adho Mukha Svanasana as a warm up yoga pose because in a way by doing Adho Mukha Svanasana you prepare yourself for doing standing poses. Adho Mukha Svanasana yoga pose is performed While doing different styles of yoga as this yoga pose works as a transition between poses

Adho Mukha Svanasana Yoga Pose Steps:

Relax and take a dog like position wherein you place your hands down and your knees touch the floor. Your feet should be hip-width apart. Now, the aim is to slowly move your knees up and your hips up so that you form a triangle or pyriamid typs posture. While doing this your arms and legs would be streched and you have to keep your back straight. You may also allow the back to form a curve as you straighten your arms and then let the buttocks raised.

It is essential that you put equal pressure or weight on both your legs and arms. As you rotate your “sit-bones” in the upward position, bring the spine forward between your shoulder blades. Your heels should move towards the floor when you elevate your sit-bones. While doing this movement stretching from the middle of your back legs will be stretched & will move in the upward position and also downward position.

The purpose of Adho Mukha Svanasana yoga pose is to strnghten your body and for that you stretch your spine while keeping your legs straight and your feet flat on the ground. The most important thing while doing Adho Mukha Svanasana is to stretch the spine. Don’t let your shoulders crawl up by your ears, try to keep them down. There should be equal distribution of weight between hands and feet. Remain in the same pose for a few breaths. Repeat it several times along with inhaling and exhaling of breath. Make sure that on a deep exhale your hips are pushed upward and the body should form an inverted V-shape. Legs & arms must be straight.

Benefits of Adho Mukha Svanasana Yoga Pose:

• Adho Mukha Svanasana stretches the shoulders, legs, and spine.
• It acts as a great warm up exercise.
• It kills fatigue and brings freshness.
• It increases blood flow.
• It improves the immunity.
• It calms down your mind.
• It also improves digestion.
• It helps back to be less stiff.
• It lessens stiffness in heels and legs.
• It stretches the back of the body, especially hips and hamstrings.
• Adho Mukha Svanasana is recommended for people suffering from high blood pressure, asthma, flat feet, sciatica, sinusitis, etc.

Cautions For Adho Mukha Svanasana

• In case of sensitive or injured wrist, Adho Mukha Svanasana should not be tried or if tried it should be modified accordingly.
• It should not be done for extended periods during menstruation.
• Adho Mukha Svanasana should not be done in the late Pregnancy.
• If you are suffering from high blood pressure or headache, it is recommended to support your head on a block.
• Adho Mukha Svanasana should be avoided if you are suffering from Carpal tunnel syndrome.

Headstand pose is also known as Sirshasana. How to do head stand pose or Sirshasana-

1. Sit in a kneeling position.
2. Now place the forearms on the floor in the front while keeping the elbows on the floor about shoulder distance. Your palm should be facing to the floor and your fingers should be interlock of both the hands.
3. Now keep the head on the floor with the back of the head pressed against the inside of the interlocked fingers.
4. Now raise your hips and knees and your toes should touch the floor.
5. Now lift your both legs from the floor and bring your both the feet up at the same time. Your legs should be straight. If you are a beginner or feeling uncomfortable you can use wall for support.
6. Stay in the posture until you feel comfortable.
7. Now bring your legs down and your toes should touch the ground.
8. Now lie on the floor and relax.

Benefits of head stand pose or Sirshaasana:

1. Headstand pose or Sirshaasana is good for hair loss.
2. Headstand pose or Sirshaasana helps in neck.
3. Headstand pose or Sirshaasana helps in spine.
4. Headstand pose or Sirshaasana is good for brain.
5. Headstand pose or Sirshaasana helps in releasing stress and tension.

Shoulder stand pose is also known as Sarvanga asana which means whole body posture. “Sarv” means All and “Anga” means organs/body parts which is how the name of this yoga pose has been derived. Shoulder stand yoga pose therefore caters to each and every part of the body.

How to do Shoulder Stand Yoga pose or Sarvanga Asana-

1. Lie straight on your back.
2. Lift your legs, buttock and back so that you come up on your shoulders. Remember to you’re your legs straight. Support your back with your hands and your elbows should press down to the floor.
3. Your weight should be supported on your shoulder and upper arms, and not on your head and neck.
4. Remain in the posture for 30 to 60 seconds.
5. Now to come out of the posture, lower the knees and bring your hands to the floor, palms facing to the floor and slowly bring your spine down touching to the floor.
6. Lie straight on your back.
7. Now relax for 60 seconds.
8. Try to repeat the posture for 2 to 3 times.

Benefits of Shoulder stand pose or Sarvanga asana-

1. Shoulder stand pose or Sarvanga yoga asana helps in stimulating the thyroid and parathyroid gland.
2. Shoulder stand pose or Sarvanga yoga asana helps in relieving lower back pain.
3. Shoulder stand pose or Sarvanga yoga asana strengthens the back.
4. Shoulder stand pose or Sarvanga yoga asana strengthens the arms and shoulders.
5. Shoulder stand pose or Sarvanga yoga asana increased blood flow to the head and upper body.
6. Shoulder stand pose or Sarvanga yoga asana helps in headaches, sinus and sore throats.
7. Shoulder stand pose or Sarvanga yoga asana helps in nervous system.
8. Shoulder stand pose or Sarvanga yoga asana is good for heart.
9. Shoulder stand pose or Sarvanga yoga asana is good for constipation, indigestion and helps in releasing gas.

Camel pose is also known as ushtra asana because in Sanskrit a Camel means ushtra. Camel yoga pose is one of the very effective yoga poses for back. How to do Camel pose or ushtra asana-

1. The first step of Camel yoga pose is to sit up on your knees.
2. Slowly bend backwards and try to rest your left hand on your left ankle and right hand on right ankle while pointing your finger down.
3. Inhale and try to maintain this yoga pose for 30 sec to 1 min. You can also breathe normally while remaining in the camel posture; the idea is to be comfortable.
4. Slowly exhale and return to the knee position.
5. Repeat this exercise for three times.

Benefits of Camel pose or Ushtra asana:

1. Camel pose or Ushtra asana is good for stretching of the spine.
2. Camel pose or Ushtra asana is good for back muscles.
3. Camel pose or Ushtra asana is good for shoulders.
4. Camel pose or Ushtra asana is good for arms.

Sinuses are air-filled spaces in the skull which is behind the forehead, nasal bones, cheeks, and eyes. Sinusitis causes a lot of problem in breathing, leading to cold and headache. In colloquial words, many people say that sinus is an allergy that happens due to exposure to dust and cold water.

A lot of people are not aware that Yoga can be a great cure for getting rid of sinus conditions. If you are suffering for regular migraines or blocked nose, there are some simple yoga poses that will get your great relief:

1. Surya Namaskar
2. Anulom vilom pranayama
3. Kapal bhati pranayama
4. Bhastrika pranayama
5. Suryabhedi pranayama
6. Standing forward bend pose
7. Shoulder stand pose

Since sinus is a disease related to nose and the above yoga poses and pranayama have a lot to do with controlled breathing therefore doing the above Yoga poses and pranayama would help you in getting relief in sinusitis.

Studies reveal that 50% of all men and about 40% of women undergo massive hair loss sometime in their life. Most of the hair loss cases are related to genetics where an ancestor who had hair loss experience in their lifetime.

If you were wondering till now that can you follow yoga for hair loss, reduce hair fall and improve hair growth, let me tell you Yoga does wonders to curb hair loss (read baldness) and improve hair growth.

Good hair makes you look wonderful, isn’t it so everyone aspires to have healthy and good hair. But in the modern world, people are finding it difficult to maintain their hair as stress, bad eating habits, pollution etc are taking a toll on their hair.

 Common Reasons for hair loss:

• Stress
• Hormonal disorders
• Thyroid disease
• Auto-immune disorders
• Poor health
• Poor nutrition
• Diseases
• Medical treatments
• Hair treatments

According to me the most common reason for hair loss today is the stress and bad eating habits. I know its easy to say that one should stop taking stress but you gotta find out ways to reduce stress and secondly on should increase the intake of nutritious food which contains vitamins and protein. One of the best ways to reduce stress for me has been regular yoga and pranayama.

And, when your stress levels are low, your overall health will be good and so would be your hair. The many types of pranayama that are helpful for your hair are Anulomvilom, Bhastrika, Bahya, Kapalbhati and Udgeeth pranayama.

Here are a few Yoga poses to counter hair loss and increase hair growth:

1. Downward facing dog pose

2. Standing forward bend pose

3. Shoulder stand pose

4. Headstand pose

5. Camel pose

Nail rubbing for Hair Growth:

Nail rubbing is an effective way to increase hair growth and cure hair fall. Nail rubbing for hair growth came into popularity when Baba Ramdev talked about its benefits and also shown the fantastic results.

Nail rubbing for hair regrowth is very simple, just fold your fingers of both the hands and place the finger nails against each other. Simply rub the nails against each other. It is advised to do nail rubbing for five to seven minutes twice a day. Nail rubbing can be done while standing or sitting as well. Baba Ramdev recommends doing nail rubbing just before sleeping and also do it in a way that sounds come from nail rubbing.

All in all if you are regular at pranayama and the above mentioned yoga poses, I am sure you would see some improvement in your hair growth.

Hastapadasana is also known as standing forward bend posture. Standing forward bend posture is very easy yoga pose and also one of the most effective yoga pose:

How to do standing forward bend yoga posture or hastapadasana:

1. Stand straight.

2. Bring your arms overhead while inhaling.

3. Now while exhaling bend forward and down towards the feet.

4. Try to touch your feet or on the floor or on the legs by your fingers.

5. Keep the position for 20-30 seconds.

6. Now while inhaling slowly come in the standing position with your arms overhead.

7. Now while exhaling bring your hands down.

Benefits of standing forward bend pose or hastapadasasna:

1. Standing forward bend pose or hastapadasasna gives strength to the muscles of your back.

2. Standing forward bend pose or hastapadasasna is good for nervous system.

3. Standing forward bend pose or hastapadasasna is good for hair loss.

4. Standing forward bend pose or hastapadasasna helps in weight loss and to get slim waist.

Triangle pose or triangle posture is also known as utthita trikona asana.

How to do triangle pose Trikona asana:

• Stand straight.
• Raise your hands upto the shoulder in such a way that your hands are parallel to the floor. Your palm should be facing to the floor.
• Now separate the feet as long as you can do.
• Now while exhaling try to touch your left ankle with your left hand figure and your right hand should raise upward. Remember to keep your hands straight.
• Try to keep the position for 30 sec. to 1 min.
• Now while inhaling try to stand straight.
• Now repeat same procedure for the right side.

Benefits of triangle pose or trikona asana:

• Triangle pose or trikona asana stretches your body.
• Triangle pose or trikona asana strengthens your legs.
• Triangle pose or trikona asana reduce your waist size.
• Triangle pose or trikona asana opens your hips.
• Triangle pose or trikona asana helps in backpain.

Body pain, neck pain, headache, leg pain, shoulder pain, eye problem, tension etc are very common for the office going people or who sit for long time on the office chair or for the people who work for the long time on computer.

Here are a few yoga tips and yoga poses that you can do at office while sitting on chair or while working on computer which will help you in releasing tension, increases muscle strength, flexibility and increasing the ability to work and most important from all types of body pain like neck pain, leg pain, shoulder pain, eye problem etc.

The best way to come out form all these problems is to sit properly and to take a break for 5 to 10 minutes after every two hours.Your shoulders, neck, eyes are the organs that are affected the most because of the incorrect postures and long working hours. Here are some yoga techniques which should be followed at workplace:

Yoga for Shoulder: This exercise can be done while sitting on chair or even while standing.

• Keep your back straight
• Start to rotate your shoulder for 5 times clock wise and 5 times anti clock wise.

Yoga for Neck: Most of the people struggle with neck pain and the primary reason is that they bend their neck in awkward position throughout the day. To relax your neck, you can do the following pose:

• Close your eyes and take a deep breath.
• Slightly tilt your chin so that it points to your chest.
• You have to rotate your neck slowly from left to right and vice versa. Slowly you’re your neck towards your left ear towards your left shoulder and then rotate it towards the right ear and shoulder.
• Remember keeping your shoulders relaxed and loose. This process should be done at least 5 times in each direction
• My personal experience tells me that it stretches your muscles and then loosens them and you feel relaxed.

Yoga for your back: Bending forward while seating: This yoga exercise can be done while sitting on your office chair. Just move your chair a little far from your table.

• Keep sitting on your chair; keep your feet flat on the floor.
• Now slowly, take your hands and place them around your lower back and then interlace your fingers.
• Stretch your arms a little.
• Now bend forward, move your interlaced hands over your back.
• Try and bend as much as you can. Now rest your chest at your legs (thighs) and relax your neck.