If you have rheumatoid arthritis, you know that exercise is good for you. Yoga can be particularly beneficial as it is a low-impact exercise that can ease joint pain and stiffness, reduce inflammation and strengthen the muscles surrounding the joints. Here are a few yoga poses recommended by celebrity yoga expertAbhishek Sharma for easing rheumatoid arthritis.
The seated forward bend provides a good stretch to the spine and increases lubrication in the joints. It relaxes the arms and improves blood flow to the joints.
Steps to do the pose:
Sit straight with your legs together and stretched out on the floor.
Inhale and stretch both arms upwards. Now as you exhale, bend forward towards your toes by keeping the spine erect. Hold the big toe with the index finger and thumb. Breathe normally while you do this.
Now, exhale and gradually bend forward to touch your forehand to the knees, ensuring that your elbows should touch the floor.
Stay in this position for at least 10 20 seconds. Now, slowly get back to the sitting position as you inhale.
Repeat this asana for 5 or 6 times for best results.
This pose strengthens the muscles of the upper back, hands and triceps. It is great for your elbows, fingers, shoulders, spine, neck and hip joint.
Steps to do the pose:
Lie flat on the floor on your stomach. Place your forehead on the floor and your feet flat on the ground.
Place your hands, with your palms facing downwards, right next to your shoulders with your elbows as close to your body as possible.
Now, exhale and lift your upper body one part at a time first your head, chest, then your back and pelvis. At this point make sure your hands are straight and elbows are locked.
Now breathe in and out slowly and try to calm your mind.
To come out of the pose, breathe out and gently come back down to the lying position.
The tree pose can be a gentle and easy way to stretch your arms. This pose helps in increasing circulation around the joints (knees, ankle and elbows) which helps to strengthen the joints and make them more flexible.
Steps to do the pose:
Stand with your legs together. Now put most of your weight on one leg and a little weight on the other leg.
Raise the leg with less weight such that your foot is facing inwards, towards your opposite knee. You can hold your ankle to help you pull up the leg.
Place the heel of your foot on your inner thigh of the other leg, as close to the pelvis as possible.
Now gently raise your hands above your head making sure your fingers are pointing towards the ceiling.
Hold the position for a few consecutive breaths, and slowly bring your legs down.
The gentle twisting in trikonasana can be very beneficial to relieve pain. The posture also strengthens the knees, ankles and legs.
Steps to do the pose:
Stand straight and spread your legs apart. Turn one foot outwards such that your toes are facing sideways and turn your other foot slightly inwards.
Now, stretch your arms sideways. Bend at your hips and lower one arm towards the outward turned leg while allowing the other arm to rise towards the sky.
Now, exhale when you bend down. Place your arm either on your ankle or knee. Make sure your hips are straight and you are not bending backwards or forwards.
Hold this pose for five breath counts. Now, exhale and come up to the standing position. Repeat this on the other side.
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