6 YOGA STEPS TO EASE JOINT PAINS

6 yoga steps to ease joint pains.

Joint pain affects most of us. Our joints ache excruciatingly either due to inflammation or as a result of constant wear and tear.
Other causes include spicy or fried food, a sedentary lifestyle (which makes the supporting muscles flaccid and thus overburdens the joints), wrong exercise, obesity (which places uneven and undue burden on our joints), bad posture and repetitive action.

Those most vulnerable to this malady include assembly line workers and those required to be on their feet constantly like nurses, doctors, policemen and surgeons. Others like cooks and gardeners suffer pain of the wrists and hands. Attempting exercises without proper warm-up or with ill-fitting shoes can also cause joint pain.

In yoga, joint pains are symptomatic of an uneven or poor flow of energy throughout the body. The first line of defence in yoga is to open up these blocked parts, which are usually at our joints.
Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Centre, Kerala (headquartered in Canada) recommends six poses to help tackle this painful condition. The advantage of these poses is that they provide a full body workout by undoing the knots that block the transport of blood, nutrients and energy throughout the body. These poses strengthen the support systems around a joint, like the muscles, tendons and improve bone density.

Points to note: You may not be able to reach the full extent of these poses initially. You could try them with props or some kind of support and gradually work towards perfecting the pose.






Supta Padangushtasana (Leg raise)

Lie on your back and inhale. Raise right hand. Simultaneously raise right leg up in the air. The raised leg must be at right angles to the body. Reach right hand to right foot, grasping the big toe. Hold for as long as you can, breathing normally. Initially, if you have stiff joints, you may not be able to hold the leg up straight. In which case, bend it slightly at the knee. If your hand cannot reach the foot, just place your hand wherever you can on the raised leg. Relax after a while. Repeat five times. Rest. Repeat entire sequence for the other leg.

Benefits: Tones the legs. It is the most important therapeutic exercise for knee pain. It also realigns the spine, improving posture. Also tones hands and trims a sagging abdomen.



Dwipada Supta Pawanmuktasana (Lying leg hug)

Lie on your back. Inhale. Fold both legs at the knee. Exhale. Hug the knees as tightly as you can to the abdomen. Ensure hips do not rise off the floor. Hold this pose for as long as you can, breathing normally. Release legs back to starting position. Repeat five times.


Benefits: This pose, like the previous one is therapeutic. Pawanmuktasana also means wind or energy release. Apart from removing acidity from the body, this pose also allows it to resume normal flow of energy by undoing joint stiffness. All joints are powered in this simple but most effective pose. It also relieves most spinal problems and hikes metabolism, aiding in digestion and weight loss.




Supta Udarakarshanasana (Lying abdominal twist)

Lie on your back. Interlock fingers, placing them under your head. Keep elbows straight out. Inhale. Fold legs at the knees, placing the feet close to the hips. Exhale. Turn knees towards the right side, dropping them on the floor, creating a twist at the abdomen. Simultaneously turn head to the left, focusing eyes on left elbow. Hold for a few minutes, breathing normally. Release. Return to centre and repeat pose thrice. Relax. Repeat entire sequence for opposite side.

Benefits: Same as the previous exercise but more intense.

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Ardha Salabbhasana (Half locust, advanced)

Lie on your stomach. Interlock hands, place them under your chin. Inhale. Lift right leg up in the air. You can prop it up with your left sole as shown in the photograph or place right foot on a stool behind. Hold for a few seconds, exhaling return to starting position. Repeat three to five times. Rest. Repeat for the other side.


Benefits: Tones the limbs. Is a powerful therapeutic pose for knee pain and spinal problems. Strengthens the pelvis, spikes metabolism and boosts digestion.


Parvatasana (Mountain pose)

Get down on all fours like an animal. Inhale. Exhaling, lift off hips. Keeping the palms flat on the ground, push down both heels to stretch the legs completely. Push down at the shoulders so the head drops further down. While making all these adjustments, continue breathing normally. Hold for a few seconds. Relax back on all fours. Repeat thrice.


Benefits: Parvatasana is part of the sun salutation series and the most powerful healing pose in yoga. It impacts the knees by strengthening the legs. By toning the abdomen, it helps take the weight off the hips. It is an entire body workout, releasing energy flow superbly.


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Trikonasana (Triangle)

Stand up straight with feet about a metre apart. Inhale, stretching out arms at shoulder-level. Adjust feet, so the right foot is aligned with the right arm and flared out fully. The left foot should be slightly flared out. Exhaling, twist at the abdomen, turning towards the right. Reach left arm to the floor, touching right foot. The right arm should remain up in the air. Focus eyes upwards, on the right hand. Hold for a few seconds, breathing normally. Inhale, returning to centre. Repeat thrice. Rest. Repeat entire sequence for the other side.



Benefits: Powers the joints at the knees and hips. Tones arms and legs, works out the spine and improves posture and balance. Boosts digestion.