“Being Calm & Balanced is the Ultimate Goal of Yoga”

People around the globe indulge in Yoga for better health and positive vibes. There are so many asanas serving several health benefits. Yoga makes living easier as a sense of awakening we all seek. Yoga has been here since the dawn of time. It’s an art, it’s science, and it’s everything in between.

If you are willing to embark on your Yoga journey, now is the right time. Your body will require some time to adapt to the asanas and routine. The flexibility and ease will then follow naturally.

People suffering from medium to acute joint and muscle pain should give Yoga a try. Relaxing asanas are a better alternative than bitter medications or ointments. To help you progress with a Yoga-Routine, here are a few joint pain asanas. When performed regularly, these will show positive results.

 

Asanas for Joint & Muscle Pain

Bow Pose (Dhanurasana)

Helps With- Core Muscles and muscles like back, chest, legs, and glutes

Bow pose relaxes the muscles used for sitting. It minimizes the strain developed due to sitting for longer durations throughout the week.

• Lay on your stomach on the mat.
• Bend back, legs towards the roof, and reach out to grab them with your hands. You will form an inverted U shape.
• Make sure your head is facing frontwards, and take deep breaths all along.
• Hold this position for 30 seconds.

 

Cow Face Pose (Gomukhasana)

Helps With- Shoulder, Chest, Arm Pain

This asana is appropriate for all kinds of stretches you require after a long and hectic day.

• Sit with a straight back.
• Lift your left arm in the air, bend your elbow and touch the spinal area with your fingers.
• With the help of our right arm, try to move your elbow. The more it touches the spine, the better stretch session it will be.
• Stay in this position for 30 seconds, and then switch your arms simultaneously.

Supine Pigeon Pose (Supta Kapotasana)

Helps With: Glutes and Lower Back

It’s a hip opener and can ease down the movement in your lower back.

• Place the mat close to the wall.
• Lay down, place your legs on the wall forming a 90-degree angle.
• Bend your knees, feet still touching the wall.
• Bend your right ankle over your left knee.
• Put your right hand on your thigh and press away.
• Take 5-10 breaths and then drift away from the position.

Pranayama

Pranayama is an essential part of every Yoga routine. Begin with pranayam and perform it for about 3 minutes. There are several types of Pranayama, and you can begin with Bhramari.

• Sit folding your legs in a soothing space.
• Shut your eyes and breathe.
• Close your ear flaps using your thumb.
• Put your index fingers over your eyebrows and the middle fingers over your eyes gently.
• Apply subtle pressure on both sides of your nose.
• Concentrate!
• Breathe out with your nose, humming the sound ” OM.“
• You can repeat this five times or a little more depending upon the time you have.

Triangle pose (Trikonasana)

Helps With: Strengthens the legs, knees, chest, and arms.

This asana is perfect for balancing mental & physical equilibrium.

• Stand straight, place your feet wide apart from each other. ( Stretch to the extent you feel comfortable)
• Turn out your right foot in a 90-degree stance.
• Align your right foot (heel) with the arch of your left arm.
• The key here is to maintain a balance and an even body weight distribution over both your feet.
• Breathe deeply, then touch your right with your right hand, stretch out the left arm upwards in the air maintaining the arch.
• Your head should be facing in the upward direction, eyes looking up.
• Hold the position for a few seconds and then switch to the other side.

Bridge pose (Setu Bandhasana)

Helps With: Strengthens the back muscles, stretches out the chest and spine.

Works best for relieving intense back pain and improves the joint pain as well.

• Lie on your back.
• Fold your knees and keep them a little apart.
• Your arms should be alongside your body.
• Slowly lift your lower back, form an arrow bend by using your back and shoulders.
• Support your body weight with your chin and shoulders. Don’t over-strain yourself in the process.
• Breathe and stay in the position for a few seconds.

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Helps With: Strengthens the arms and legs.

A rejuvenating Yoga Asana that works wonders for your abdominal muscles.

• Begin with a basic plank pose.
• Your body is parallel to the ground, shoulders aligned with the wrists.
• Keep your heels directly above your toes. Push your palms against the floor.
• Pull the abdominal muscles while you inhale, and relax them as you exhale.
• Take a few breaths like this and stay in this position.

 

Camel Pose (Ustrasana)

Helps With – Shoulders and Back

It’s a back-bending asana that helps to open our heart chakra as per the science of Yoga.

• Sit on a yoga mat with your hand on your hips.
• Bend backward with the hands touching the sole of your feet.
• The shoulders and sole of the feet should be facing the roof/ceiling.
• This position requires balance, patience, and practice.
• You need to ease your back into this particular movement.
• You will form a C shape with your body and stay in this position for a few seconds.

Tree Pose (Vrksasana)

Helps With- Easy Mobility

It is an easy asana for strengthening core mobility.

• Stand tall and still like a tree. Try imaging your roots going deep down inside the earth.
• Shift your body weight on the right foot, lift your leg foot and place it alongside the right knee forming a V.
• Slowly bring the left lower foot over your right inner thigh.
• Fold your hands, focus, and take steady breaths.

People suffering from Arthritis, muscle, and joint pain can benefit from Yoga, just find your pace and follow a regime.