Are you facing persistent discomfort while moving around or carrying out the simplest of tasks? Is there any stiffness or swelling in or near your joints? Is there any inflammation near some of your joints or do they feel like squeaking during any movement? Then you, my friend, are suffering from a common joint disorder, known as Osteoarthritis!
Also Read: World Arthritis Day 2020: Soothe Joint Pains With These 5 Restorative Yoga Postures
What Is Osteoarthritis?
Osteoarthritis is a degenerative joint disorder characterised by the gradual breakdown of the cartilage that covers the ends of bones in the joints. Cartilage serves as a cushion and facilitates smooth joint movement. As osteoarthritis progresses, the cartilage becomes worn down, leading to pain, swelling, and reduced flexibility in the affected joints.
Osteoarthritis commonly affects weight-bearing joints like the knees, hips, and spine, but it can also impact other joints such as the hands and fingers. Age, genetics, joint injuries, and obesity are among the factors that can contribute to the development of osteoarthritis.
While medical interventions play a crucial role, incorporating the ancient art of yoga into your routine may offer a unique avenue for relief. This gentle yet powerful practice encompasses specific yogasanas designed to enhance joint flexibility, reduce stiffness, and alleviate the aching pain associated with osteoarthritis.
Without further ado, let's explore five healing yogasanas tailored to alleviate the aching pain of osteoarthritis.
Yoga Poses To Relieve Osteoarthritis
Tadasana (Mountain Pose):
Stand on the yoga mat with your feet hip-width apart, and your arms by your sides. Lift your arms overhead, interlocking fingers with palms facing upward. Inhale and stretch upward, lengthening your spine.
Benefits:
Tadasana helps improve posture and strengthens the lower body.
Vrikshasana (Tree Pose):
Stand on one leg, bringing the sole of the opposite foot to the inner thigh or calf. Keep hands in prayer positions or extend them overhead. Hold the pose, focusing on your breath and maintaining balance.
Benefits:
The Tree pose enhances balance, stability, and focus while gently stretching the hip joint.
Setu Bandhasana (Bridge Pose):
Lie on your back on the ground with your knees bent and your feet hip-width apart. Inhale, lifting your hips toward the ceiling, while keeping your shoulders and feet grounded. Hold the pose, engaging your core and breathing deeply.
Benefits:
This pose strengthens the lower back, thighs, and buttocks, improving flexibility in the spine.
Marjarasana (Cat-Cow Pose):
Begin the pose with your hands and knees in a tabletop position on the ground. Breathe in, arch your back and raise your head to get into the Cow Pose. Breathe out, rounding your spine, and tucking your chin to the chest to get into the Cat Pose. Repeat the entire posture, flowing between the two poses.
Benefits:
The Cat-Cow pose enhances spine flexibility, alleviating stiffness in the back and neck.
Bhujangasana (Cobra Pose):
Lie on your stomach with your palms beneath your shoulders. Inhale, lifting your chest off the mat, keeping your elbows slightly bent. Press the tops of your feet into the mat, engaging your back muscles.
Benefits:
This pose strengthens the spine, opens the chest, and promotes flexibility in the lower back.
Precautions and Tips:
- Consult with a healthcare professional before starting any new exercise, especially if you have osteoarthritis.
- Practice under the guidance of a certified yoga instructor for personalised adjustments.
- Listen to your body, avoid overexertion, and modify poses as needed.
Conclusion:
While yoga can relieve osteoarthritis, it's essential to approach it mindfully and as part of a comprehensive treatment plan. Consistency and gradual progression in your practice will enhance joint mobility and reduce pain over time. Always prioritize your well-being, and embark on this healing journey with patience and self-care.
References:
- Effect of Yoga-Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial - By Singh Deepeshwar,* Monika Tanwar, Vijaya Kavuri, and Rana B. Budhi
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952125/
- Yoga for Osteoarthritis: a Systematic Review and Meta-analysis - By Romy Lauche 1 2, David J Hunter 3, Jon Adams 4, Holger Cramer 4 5
https://pubmed.ncbi.nlm.nih.gov/31338685/
