Winter can be excruciatingly painful for some. Cold temperatures can cause knee and joint pain. All of these factors, from lack of exercise to muscle stiffness from cold winds, contribute to muscle strain and tightness in your joints. In fact, if you have arthritis, the cold can make your joints ache even more. If you’re thinking of ways to relieve joint pain, yoga can certainly help.
How can yoga help relieve joint pain?
Yoga is a type of traditional exercise that combines breathing exercises, meditation, poses or asanas. All that aside, a few gentle yoga poses can help keep joints flexible and reduce pain.
Health Shots reached out to Himalayan Siddha Akshar, founder of the Akshar Yoga Institute, the Himalayan Yoga Ashram, and the World Yoga Organization, to discuss the benefits of doing yoga for joint pain and which poses are best practiced. We talked about what
“Among the many benefits of yoga, such as improved immunity, improved skin and hair health, increased flexibility, and mindfulness, it can improve flexibility, strength, and balance, and can help alleviate joint pain. is also optimal,” says Akshar.
Here are 5 yoga poses to relieve joint and knee pain.
1. Balasana (Child’s Pose)
Child Pose is the most basic and relaxing yoga pose. Although best known for relieving back pain, the benefits of doing this yoga pose for joint pain are overwhelming.
Here’s how to perform this pose:
- Please kneel.
- Begin by leaning forward and sitting on your heels with your body flat on the ground and your forehead on the floor.
- Place your arms overhead with your palms on the floor.
- Take a slow, deep breath and press your belly into your thighs.
- Do the stretch along your entire spine for 1 minute.
- Get into a sitting position and relax your palms under your shoulders.
2. Makara Adho Mukha Svanasana (Dolphin Plank Pose)
This yoga pose prevents osteoporosis and reduces the risk of severe joint pain in cold weather. It also helps strengthen your arms, core muscles, abdomen, chest, hips and legs.
Here’s how to perform this pose:
- Get into a downward facing dog position and transfer your weight to your arms.
- Slowly lower your arms until your elbows touch the floor. Place your hands on the ground.
- Keep your eyes on the floor and your back and knees straight to maintain balance.
- Hold the pose and keep your core engaged as you inhale and exhale.
3. Setu Bandhasana (Bridge Pose)
The bridge pose strengthens the knee joints and may be beneficial for people suffering from osteoporosis.It also energizes the back, glutes and quads.
Here’s how to perform this pose:
- To perform Bridge Pose, lie on your back with your knees bent.
- Keep your legs and feet parallel and your hips apart.
- Bring your feet closer to your buttocks and gradually raise your buttocks.
- Clasp your hands together behind your back. Grasp your heels and lift the back of your thighs and the bottom of your buttocks high.
- Hold the pose for 30-60 seconds.
- Exhale and lower your body to the ground.
4. Badakonasana (Butterfly Pose)
This is one of the most effective yoga poses for knee pain relief.It works by stretching the inner thigh and knee muscles.
Here’s how to perform this pose:
- Place your feet on the mat. Start by stretching your back and legs.
- Bend both knees into a winged butterfly shape. Next, bring your hands as close to your pelvis as possible and put your hands together and put your feet together.
- Exhale slowly as you press your thighs and knees into the mat. With this cue, start swinging his legs up and down like butterfly wings.
- To return to the beginning, keep your spine straight and your legs spread apart while performing the pose.
5. Vrikshasana (Tree Pose)
This pose stretches the inner thigh and groin muscles while strengthening the legs and core. Additionally, it can promote mental and physical relaxation.
Here’s how to perform this pose:
- Stand straight with both feet.
- Then, balance on your left foot and fold your right foot so the sole of your foot rests on the inner thigh of your left foot. Make sure your toes are pointing down.
- Fix your gaze and slowly raise your arms in a namaskar position. Maintain a straight spine and take long, deep breaths.
- As you slowly exhale, slowly lower your hands and release your right foot.
- Stand straight and repeat this pose while maintaining a straight posture. Now lift your left leg up to your right thigh.
