A long-standing custom, yoga has been practised for thousands of years. It entails a series of asanas, or poses, that enhance balance, flexibility, strength, and overall health. People with joint issues are frequently advised to practise yoga because of its well-known therapeutic benefits.
People of all ages are susceptible to prevalent issue of joint discomfort. It may be brought on by a number of things, including arthritis, an accident, or overuse of joints. Joint discomfort can have a substantial impact on a person's quality of life and make simple activities like walking and climbing stairs challenging. Regular yoga practise, however, can help reduce joint pain and enhance joint health.
The following yoga poses are advised by the experts in orthopaedic surgery in Gurugram for your joints:
Mountain Pose, or Tadasana
Mountain Pose, sometimes referred to as Tadasana, is a simple standing position that enhances balance and posture. Additionally, it aids in bolstering the knees, hips, ankles, and foot joints. Stand with your feet hip-width apart and your arms by your sides to perform Tadasana. Put your toes back on the ground after spreading them out. Lift your kneecaps, engage your thigh muscles, engage your abdominal muscles, and lift your chest. For 5–10 breaths, maintain the position.
Pose of the Downward-Facing Dog, or Adho Mukha Svanasana.
Downward-Facing Dog position, also known as Adho Mukha Svanasana, is a position that works the hamstrings, calves, and Achilles tendons. Additionally, it aids in strengthening the spine, shoulders, and wrists. Start on your hands in this stance to practise it with your feet hip distance apart and your hands shoulder width apart. Keeping your hands and feet stationary, raise your hips up towards the ceiling. An upside-down V should be formed by your body. For 5–10 breaths, maintain the position.
Standing Forward Bend Pose, or Uttanasana
The hamstrings, calves, and spine are stretched in a pose known as uttanasana, also called the standing forward bend pose. Additionally, it lessens stress and enhances digestion. Stand with your feet hip-width apart and your arms at your sides to perform this stance. Take a breath out and bend forward from the hips while maintaining a straight leg. Hold onto your ankles or place your hands on the ground next to your feet. For 5–10 breaths, maintain the position.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Besides Marjaryasana and Bitilasana, A posture that stretches and strengthens the spine is the Cat-Cow Pose. Additionally, it aids in digestion improvement and massages the internal organs. Starting on your hands and knees with your knees hip-width apart and your hands shoulder-width apart, perform this pose. Bitilasana involves taking a deep breath and arching your back while elevating your head and tailbone upward. (Marjaryasana) As you exhale, circle your back and lower your head and tailbone to the ground. For 5–10 breaths, repeat the motion.
Warriors' Pose I, or Virabhadrasana I
Warrior I Pose, also known as Virabhadrasana I, is a pose that strengthens the back, hips, and legs. Balance and concentration are also enhanced by it. Start in Tadasana (Mountain Pose) to perform this posture, then step your 3–4 feet back with the left foot. Turn your right foot in at a 90-degree angle with your left foot facing out at 45 degrees. Taking a deep breath, raise your arms overhead while maintaining a relaxed posture. While maintaining a straight left leg, exhale as you bend your right knee. Repeat on the opposite side after holding the position for 5–10 breaths.
Cobra Pose, or Bhujangasana
Bhujangasana, sometimes referred to as Cobra practise, is a yoga practise that stretches the chest, shoulders, and belly while strengthening the back. Additionally, it aids in stress relief and posture improvement. Lay face-down on the ground and place your hands under your shoulders to perform this pose. Keep your elbows close to your body while exhaling and raising your chest off the floor. Your shoulder blades in place down and forward while looking. For 5–10 breaths, maintain the position.
Sukasana, or the Easy Pose
Sukhasana, commonly referred to as Easy Pose, is a seated position that helps to relax and improve posture. Stretching the ankles and knees is also beneficial. Sit on the ground cross-legged with your hands resting on your knees to perform this pose. Maintain a straight spine and relaxed shoulders. Focus on your breathing while closing your eyes. Keep the posture for five to ten minutes.
Finally, regular practise of these yoga poses can help to reduce joint pain and enhance joint health. It's crucial to pay attention to your body's signals and refrain from going beyond your comfort zone. Stop the position and get advice from a physician if you feel any discomfort or pain. A yoga instructor or best orthopaedic doctor in India can help explaining the right way to perform these poses along with looking out for any discomfort you indicate. Yoga can be an effective method for fostering joint health and general well-being with regular practise and the right instruction.
Dr. Rohit Lamba, Head of the Department & Senior Consultant
Bone, Joint Replacement And OrthopaedicsBook an Appointment