Leg strengthening and sitting asanas are great for people with knee issues.
Yoga, a traditional form of exercise that combines breathing techniques and meditation, is known to balance and harmonise the mind and body, increase agility, and improve overall health. But most people don't realise that it can be a great way to alleviate joint pains — which is on the rise because of lifestyle and Covid issues. Experts say it is possible with correct guidance.
ETPanache Digital got in touch with yoga experts to help you understand more about yoga asanas and pain relief. We hope this information would make you fitter and wiser to take on today’s challenges.
Is It Safe? A large section of people suffering from chronic pain are reluctant to give yoga a try. Busting the myth, experts say that practising yoga regularly can not only reduce the discomfort, but also strengthen the muscles and joints.
Dr Pramod Bhor, HOD-Orthopedic Surgery at Fortis Hiranandani Hospital, Vashi, says it is safe for people suffering from muscle strain or even chronic joint pain due to arthritis and osteoarthritis to do yoga. The discipline is an effective tool to improve joint flexibility and lower stress levels. "All people can perform yoga, but it is essential to modify these exercises according to one's physical condition and age," he adds.
Bhujangasana (cobra pose) For people suffering from arthritis, Deepak Jha, a yoga expert at Medanta Hospital, Gurgaon, recommends asanas that will increase blood circulation to the joints. "When performing yoga, your blood circulation increases, and muscles, veins and glands stretch and contract. The lactic acid layer around the muscles and glands is then forced to move and not stay gathered in one place. Hence, yoga can allow mobility in the joints and there is improved blood circulation in the muscles," he explains.
People experiencing back issues can perform yoga asanas lying on the stomach as it can help relax the back and alleviate pain. Salabhasana (locust pose), sarpasana (snake pose) and bhujangasana (cobra pose) are some of the poses they can try.
Leg strengthening and sitting asanas are great for people with knee issues. Dr Bhor says people with knee problems mustn't perform activities that require squatting. SARVA Founder Sarvesh Shashi recommends starting with chair yoga. "Slowly, graduate to other forms of yoga," he adds.
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For shoulder problems, asanas such as tadasana (mountain pose), katichakrasana (standing spinal twist), tiryak tadasana (swaying palm tree pose) and gomukhasana (cow face pose) could give relief depending on the cause of the problem.
Jha also says surya namaskars (sun salutation) — a sequence of 12 poses — can alleviate joint pain. Sarvesh Shashi of SarvaAll said and done, yoga's ability to reverse chronic pain may be stretching it a bit far. Shashi says it is possible only in some situations. "In some cases of joint pain caused due to being overweight or obese, yoga along with a balanced diet can help reduce weight, which can reverse many joint problems. Similarly, an underweight individual with poor nutrient assimilation and weak joints can also turn his/her situation around with yoga," he adds.
Heena Bhimani, a yoga specialist at health and fitness platform GOQii, recommends gentle asanas for conditioning, stretching and strengthening the muscles and joints.
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For The Back
Setubandhasana (hip bridge pose)
Ardha bhujangasana (half cobra pose)
Salabhasana (locust pose)
Supt Vakrasana (supine back twist pose)
For The Knee
Standing straight leg raises (Utthita Eka Padasana)
Titliasana (butterfly pose)
Trikonasana (triangle pose)
Adhomukhosvanasana (downward-facing dog)
Knee press on a towel
Heena Bhimani of GOQii For The Shoulder:
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Gomukhasana (cow pose)
Manjrasana (cat-cow stretch)
Uttanasana (standing forward bend)
Sukhasana Parivrtti (easy seated twist)
A Word Of Caution Every workout requires a calm mind. An individual must immediately stop the asana if they experience extreme pain or discomfort while doing it. It is essential to listen to your body. Experts suggest avoiding advanced poses like chakrasana (deep back-bending pose), headstand and handstand, or any poses that aggravate the pain or cause discomfort.
"Poses that require extreme stretching, back bending, extreme balance on feet or arms should be avoided in the first stages of yoga for people with joint pain,” says Shashi.
Dr Bhor points out that it's important to give the body adequate rest, especially when one experiences some discomfort. Dr Pramod Bhor of Fortis Hiranandani Hospital Jha advises people suffering from conditions like slipped disc or spondylitis to not take up yoga unless it is under the supervision of a certified yoga instructor and orthopaedic doctor. "Only approved exercises and stretches should be done under supervision. Else, patients can aggravate the injury," he says.
People who have recently had surgery or delivered a baby via C-section or have heart conditions should not engage in yoga until given clearance by their doctor. The best option for such people is breathing exercises.
Furthermore, all yoga gurus suggest performing the asanas under the supervision and guidance of an expert so that no harm is caused to the body.
Healthy Life, Happy You! Your healthy habits can make all the difference when combined with yoga.
Begin your day with a glass of warm water and do the Malasana (deep squat or garland pose) before brushing your teeth. This pose helps relieve stress from the pelvic area, stretching your hips, groin, ankles and back. This activity will keep your gut clean, says Bhimani.
Moving every hour will be beneficial to the body, especially if your job makes you sit in one place throughout the day. Staying active gets blood circulation going and it’s important for joint health. Deepak Jha of Medanta Hospital Good nutrition and adequate sleep are essential pillars for building a good lifestyle. Your diet must contain calcium, Omega 3 fatty acids, Vitamin D and Vitamin C, among other nutrients.
Taking care of these aspects will ensure a healthy life. Disclaimer: Consult your doctor and a certified yoga guru before starting to practise any asanas.
World Yoga Day 2022: Best Poses To Improve Your Skin's Texture & Health
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Yoga is known to de-stress your body, reduce tension and bring flexibility. But did you know that there are many poses that also take care of your skin and give you a natural glow and texture? Ahead of World Yoga Day, which is celebrated each year on June 21, we bring you best Yoga poses that you can add to your skin care for a healthy looking skin.
Yoga is known to de-stress your body, reduce tension and bring flexibility. But did you know that there are many poses that also take care of your skin and give you a natural glow and texture? Ahead ..
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This particular pose works well in bringing a natural glow to your skin. This pose puts a pressure on the abdominal region and helps in detoxifying the body. It also increases blood circulation in the face and pelvic region.
The Dhanuasana or simply called the 'Bow Pose' releases tension from the abdomen and strengthens it. If you practice this yoga pose daily, it will bring out a healthy glow and improve your skin appearance.
This particular pose works well in bringing a natural glow to your skin. This pose puts a pressure on the abdominal region and helps in detoxifying the body. It also increases blood circulation in th..
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This yoga pose nicely stretches the spine, shoulders and hamstrings and releases tension from the lower back, which in return improves digestion. Poor digestion leads to skin issues such as acne breakouts or recurring pimples.
If you practice Paschimottanasana, it will reduce stress, purify the blood and improve your skin complexion. You will also feel your dark spots and wrinkles reducing.
This yoga pose nicely stretches the spine, shoulders and hamstrings and releases tension from the lower back, which in return improves digestion. Poor digestion leads to skin issues such as acne brea..
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If you find your skin rough and often feel stiff, then Bhujangasana or simply known as the Cobra Pose is for you. This yoga pose helps reduce the stiffness in the back and shoulders.
Practicing this pose every day will also help you stay relaxed and elevate your mood, leading to smoother skin.
If you find your skin rough and often feel stiff, then Bhujangasana or simply known as the Cobra Pose is for you. This yoga pose helps reduce the stiffness in the back and shoulders.Practicing this p..
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Want to unwind your whole body? Then try Adho Mukha Svanasana, which helps strengthen the arms and shoulders. It also lengthens the spine, calves and hamstrings.
Pracitising this yoga pose will help you feel energetic as blood flows to your brain and face. This yoga pose improves the blood circulation and gives you healthy flushed cheeks, making your skin shine.
Want to unwind your whole body? Then try Adho Mukha Svanasana, which helps strengthen the arms and shoulders. It also lengthens the spine, calves and hamstrings.Pracitising this yoga pose will help y..
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This yoga pose increases the flow of blood to your head and face and helps oxygen supply reach the better quality of the skin.
The Trikonasana, also called Triangle Pose, is a foundational standing pose that strengthens and lengthens the hamstrings and groin while also opening the shoulders and stretching the hips.
This yoga pose increases the flow of blood to your head and face and helps oxygen supply reach the better quality of the skin.The Trikonasana, also called Triangle Pose, is a foundational standing po..
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This yoga pose helps release any tension in the chest and also provides better sleep. It helps alleviate the stress you feel on your shoulders and hands and by the end of it, you feel relieved and light, leading to better sleep, which in result will give your glowing, healthy skin.
This yoga pose helps release any tension in the chest and also provides better sleep. It helps alleviate the stress you feel on your shoulders and hands and by the end of it, you feel relieved and li..
