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.
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