How to Manage Arthritis Pain – yoga for arthritis

yoga arthritis
yoga arthritis

Arthritis is the problem of inflammation in one or more joints. It refers to more than 100 health conditions that affect the joints, the tissues around the joints, and other connective tissues. Symptoms can vary depending on the type of arthritis, but usually, joint pain and stiffness are the main symptoms of arthritis.

Ayurveda expert Dr. Sharad Kulkarni explains that arthritis pain can be severe during winter. Therefore, to avoid this, include hot-natured foods in the diet. Apart from this, take bath with hot water daily. It can prove beneficial for you by heating the oil before bathing and applying it to the affected area. Also, daily 30 minutes of light asanas along with pranayama and meditation can work effectively in reducing arthritis pain.

Let us know which yoga is best for arthritis.

Virabhadrasana (Warrior Pose)

Virabhadrasana (Warrior Pose)
Virabhadrasana (Warrior Pose)
Experts say that doing Virabhadrasana strengthens the arms, legs, and lower back. This posture is also very beneficial for stiffness in the shoulders. In such a situation, if you are suffering from arthritis pain, then these yoga poses can give you relief.practice like this

  1. stand straight with feet wide
  2. Turn the right foot inward 90 degrees and the left foot inward 15 degrees
  3. Raise your arms to shoulder length with palms facing the ceiling/sky
  4. bend your knee and turn your head to the right
  5. While in this position, extend your arms further
  6. Slowly rise, lowering your hands to return to the starting position
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Marjorie Asana (Cat stretch)

Marjorie Asana (Cat stretch)
Marjorie Asana (Cat stretch)
The circulation of blood in the body improves by doing Margari asana. Along with flexibility comes strength in the joints. That’s why experts call Margari Asana beneficial in arthritis pain.practice like this

  1. stand on the floor with both knees bent
  2. Touching the body, keep both hands on the floor
  3. Now while exhaling, take the head like a chest and raise the back like an outside
  4. While inhaling, move your head towards the ceiling/sky. You should feel a stretch in your chest in this pose
  5. In the beginning, do this asana for 2-3 minutes. You can gradually increase the time

Trikonasana (Trikonasana)


Trikonasana works to relieve back pain and strengthen the muscles. Along with this, it is very effective for back pain and sciatica. Stretches and strengthens the spine, arms, and chest.

practice like this

  1. stand straight with feet apart
  2. spread arms parallel to shoulders
  3. While breathing in, keep your right hand close to the ear, and at the same time bend the left leg outward.
  4. exhale, bend from the waist to the left
  5. Try to bring the right-hand parallel to the ground and at the same time try to touch the left ankle with the left hand
  6. Stay in this pose for 10-20 seconds. then go back to normal

Vrikshasana (Tree Pose)

Vrikshasana strengthens the back and legs. Also improves balance. In such a situation, it can prove to be very beneficial for arthritis patients.practice like this

  1. stand up straight with arms by the side
  2. Bend your right knee and place your right foot on your left thigh
  3. As you find your balance, inhale and raise your arms above your head
  4. Bring your palms together and stand in a Namaste pose
  5. Look straight ahead, maintain the posture and ensure that your spine is straight
  6. Exhale and slowly bring your hands down from the sides. bring your leg back to its starting position
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Paschimottanasana (Seated forward bend)

Paschimottanasana stretches the spine and shoulders, which relieves pain in this part. Apart from this, flexibility and strength come into the body.practice like this

  1. Sit on the yoga mat with your back straight and legs extended in front of you
  2. Inhale raise your arms above your head
  3. exhale slowly bend forward
  4. Slowly try to lower your head to the knees
  5. arch your spine forward with your arms
  6. exhale come back to your starting position

These yoga asanas are also beneficial for arthritis patients

Experts say that Setubandhasana, Vajrasana, Bhujangasana, Anjaneyasana, and Kukkutasan are also beneficial for arthritis patients. But avoid doing these asanas if you have pain in the back, waist, or shoulders. Also, before starting any Yogasana, do consult your doctor.

Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.

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