Living with arthritis pain is not something that anyone would like to happen to them. Many people suffer the aches and pains of damaged or inflamed joints. Some are just uncomfortable, and some become crippled as a result of a disease that has been recognized since prehistoric times but understood only in the past few decades.
Arthritis’ Affects On Joints
Arthritis affects the joints, specifically where the areas in the body where two or more bones meet. There are several different parts of the joint that may be affected by arthritis, such as cartilage, synovium, tendons, and muscles. The neighboring ends of bones that form the joints are covered by a soft, protective material called cartilage that cushions the bones and keeps them from rubbing together. The joint is also enclosed in a capsule and lined with a tissue called synovium.
The term arthritis covers a group of more than 100 diseases that involve inflammation of joints and discomfort in connective tissues throughout the body. In many parts of the world, the disease is called rheumatism. Arthritis is a frequent conversational topic because it affects so many people. It is estimated that about one out of every seven people in America have arthritis in some form and the need to find arthritis pain relief is on top of most sufferers’ minds. It could mean taking a pill, performing gentle exercises, stretching or trying some other means to obtain relief such as yoga.
Restorative Yoga Practice To Relieve Chronic Arthritis Pain
Yoga is an ancient practice using a system of postures and breath controls, which aim to achieve the perfect union of body, mind, and spirit. Yoga can be customized to help with a wide range of specific conditions including chronic pain conditions such migraines, fibromyalgia, chronic pain and arthritis.
Yoga for arthritis pain relief does not necessarily mean bending and contorting the body into impossible positions just to get comfort from the pain. It is enough that a person suffering from arthritis may practice breathing and self-awareness, the core of yoga practices. While stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of asanas or poses, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the tradition in which the teacher has trained.
Can You Improvise Or Tailor Yoga Poses For Different Joints?
Yoga poses can be tailored for different joints. A common arthritic problem is swelling of the fingers and knuckle joints. In this case, if the condition is not too severe and the person suffers mild to moderate pain, a series of poses can be worked on that lengthen and spread the fingers. Hand stretches also create energy flow to the area that eventually moves to the fingers. Experts say that the heat is really good to the joints. As a therapeutic practice, yoga helps to create heat through deliberate breathing and movement. If you suffer from arthritis, find a teacher who asks the right questions about limitations and works closely with you as an individual. Start with some gentle yoga classes. Practice acceptance of where you are and what your body can do on any given day.
Restorative Yoga Poses That You Can Try
Padmasana
How to do it
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Vajrasana
How to do it
- Stand on the knees with the lower legs together and stretched backwards, the two big toes crossing each other.
- Lower your body and sit on your heels.
- Your buttocks will be resting on the heels and the thighs on the calf muscles.
- Keep your hands on your knees and keep the head straight.
- You should concentrate on the breath and observe the process of inhalation and exhalation (You can close your eyes to have a better concentration).
- Remain in this position for at least 5 – 10 minutes.
- Once you feel a slight pain in the legs when you sit in this position, undo the asana and stretch your legs.
- Massage the ankles, knees and calf muscles with your hand.
Paschimottanasana
How to do it
- Sit up with your legs stretched out straight and keep your spine erect and toes flexed toward you.
- Upon breathing in, raise both your arms above your head and stretch up and as you breath out, bend forward from the hip joints, chin moving toward the toes.
- Keep the spine erect and move your body forward towards the toes, rather than down towards the knees.
- Place your hands on your legs, wherever they reach.
- You can also take hold of your toes and pull on them to help you go forward.
- Breathing in, lift your head slightly and lengthen your spine. And as you breath out, gently move the navel towards the knees.
- Repeat this movement two or three times.
- Drop your head down and breathe deeply for 20-60 seconds.
- Stretch the arms out in front of you.
- Breathing in, with the strength of your arms, come back up to the sitting position.
- Breathe out and lower the arms.
Pavanamuktasana
How to do it
- Lay flat on the floor and as you take a deep breath bend both the legs till the knees touch the stomach.
- As you maintain the bending posture, keep the knees and toes together.
- Allow the stomach to get pressed by the folded legs and thighs on top of it.
- Now bind the folded knees with both your arms.
- Bend your neck and raise the head while fixing the chin between the knees.
- Make sure that your knees and thighs press together against the chest and stomach, and calves are also pressed against the thighs.
- Maintain this position for at least one minute.
- Straighten out your neck and slowly bring your head on the floor.
- Unclasp your arms and lay them beside you.
- As you inhale straighten out the legs and while you exhale slowly bring the legs down lay them gently on the floor.
