5 Yoga Poses for Arthritis Pain Relief

Many of us practice yoga in our day-to-day lives, but very few know how beneficial it is from an arthritis pain relief point of view. It can reduce your joint pain, joint stiffness & swelling, and improve your flexibility. While it might not be the primary solution to joint pain relief, several research studies have indicated that people practicing yoga poses for Arthritis achieve significant relief from pain and improvement in their bone health. Here, we’ve covered 5 key effective poses of yoga for joint pain relief.

1) Mountain pose (Tadasana)

1. Stand straight while the sides of your big toes are touching each other. Make sure that your other toes are parallel to the ground while your heels are slightly apart. Your feet will be in a V-shaped stance.
2. Now, lift only your toes up. Keep your feet on the ground. Place the toes back on the ground. Repeat the same process again.
3. Start rocking back and forth to ensure your weight is balanced perfectly on each foot. Make sure to stand erect.
4. Your arms must be down at all times.
5. Take deep breaths and hold the pose for 1 minute.

2) Bound angle (Baddha Konasana)

1. Sit on the floor and keep your legs right in front of you.
2. Bend your knees and bring your heels closer to your pelvis.
3. Let the knees be on the sides and clench the bottom of your feet together.
4. Maintain your position by keeping your feet on the outer edges.

3) Warrior II (Virabhadrasana II)

1. Stand straight and stretch your feet about 5 feet apart from each other.
2. Lift your 1 arm to the front and the other one to the back side until they’re parallel to the floor with palms facing downward.
3. Keep your right foot straight in a similar direction to your right arm.
4. Keep your left foot 90 degrees to the left at a perpendicular angle.
5. Now, stretch your arms nicely and turn your head in the same direction as the right hand and right feet.
6. Look at the outstretched fingers for almost a minute.
7. Hold this Virabhadrasana II pose for up to 1 minute & then reverse your feet and repeat on the other side.

This is one of the effective arthritis-friendly yogas that you must practice for ease in arthritis joint pain.

4) Staff pose (Dandasana)

1. Sit on the floor with your legs stretched parallel to the floor and in front of you.
2. Ensure that your shoulder alignment is completely accurate.
3. Firm your thighs & lift up your big toes along with the feet up and down as pleased.
4. Make sure you hold the position for at least 1 minute.

5) Seated Forward Bend (Paschimottanasana)

1. Make sure you are sitting erect. Then, bend your knees slightly and lift your hips closer.
2. Now, bend your torso forward near the waist.
3. Lower your hands and touch your toes.
4. Try resting your forehead on your legs.
5. Hold the position for 30 seconds

Step-by-step tips for beginners to get started

Practising gentle yoga for arthritis is necessary to ensure your knees aren’t under any strain. But, as a beginner, it is only human to feel intimidated by these yoga poses for arthritis. So, instead of getting worked up, you can follow these small steps that will help you build the courage and give you the confidence to start practising arthritis relief yoga.

• Breathe in, breathe out. Relax. Calm down your nerves and restore your bandwidth.
• Start with simple and basic exercises for a couple of days. You don’t need to perfect anything from Day 1. Always remember the thumb rule, little progress is better than no progress at all.
• Be gentle with yourself. Yoga is all about aiming for flexibility. Straining yourself will not get you anywhere.
• Eat the right food and be diligent with your yoga poses for arthritis on a daily basis.

Benefits of yoga for arthritis

Here are some key benefits of yoga poses for arthritis and why you should practice them daily.

• Tight muscles will start to loosen up and your joints will become more flexible
• Strong muscle tissues
• Enhanced strength and stamina
• Improved lung capacity
• Increased stamina
• Superior overall physical function - digestion, circulation, and immunity

Practising yoga poses for arthritis will not only allow you to improve your flexibility but also better your joint health. Along with these exercises, you can also take three60+ Pain Relief & Joint Mobility tablets that help reduce joint stiffness, improve flexibility, reduce pain, and enhance joint health. The more you take care of your joints, the better they will take care of you in your old age. So, if you haven’t tried yoga, then start practising these yoga poses for arthritis today and experience the difference firsthand!