A Beginner’s Guide for Arthritis: 15 Yoga Poses
Tips to remember
Before you begin with, there are a few things that you need to keep in mind. As a beginner, we do often compare yoga with some hard core exercises. We doubt ourselves with questions like, how can I do yoga when my hands can’t even reach my toes?’ Well we are here to tell you that yoga is not about reaching out for your toes and stretching yourself beyond belief. It is the simplest process of fusing your body, mind and spirit as one. And do not bring in thoughts like ‘I have crossed my 40s, so I cannot be venturing into yoga. You have yourself to watch over here so don’t fret. The path to bliss and enrichment is yoga alone.
Master this simple yoga for arthritis session
Kneel and sit back on your heels. Extend your arms at shoulder height in front of you. Turn your wrist down so that your palms face you. Inhale and lift your arms as you turn your palms away from you. Exhale and flex your palms as you lower your arms. Inhale and lift your arms, exhale and lower your arms towards your thighs. Inhale and lift your arms as you turn your palms. Repeat again.
All four/Cow/Cat (Bitilasana Marjaryasan)
Now get on your hands and knees. Inhale and arch your back. Look up. Exhale and round your back. Repeat.
Down dog (Adho Mukha Svanasana)
Tug your toes and lift your hips into down dog. Bend your knees to your elbows if you like. Shake your head from up and down side to side. Sway a bit side to side. Walk your hands towards your feet. Hold your opposite elbow in each hand.
Standing forward Bend (Uttanasana)
Sway from side to side. If this strains your back, bend your knees slightly. Slowly roll up to standing. Inhale and reach your arms over your head. Exhale and bend forward. Inhale, exhale, and slowly rise up to standing. Inhale and reach your arms over your head.
Standing Arms up (Urdhva Hastasana)
Exhale and bend forward. Inhale. Sway from side to side as you slowly rise up to standing. Inhale and reach your arms over your head.
Standing forward bend, halfway up (Ardha Uttanasana)
Exhale and bend forward. Now inhale and come halfway up. Flatten your back, exhale and place your hands on the floor. Lift your hips up for down dog, inhale and lift your right leg, then your right knee.
Down dog split, open hip bent knee ( Ek Pada Adha Mukha Svanasana B)
Step your right foot in between your hands. Turn your back heel down.
Down dog knee to nose
Rise up and lift your arms over your head. Bringyour arms down to shoulder height and look over your right hand.
Warrior Two (Virabhadrasana II)
Inhale and straighten your legs, reach your arms over your head. Exhale and bend your right knee and bring your arms down to shoulder height. Repeat twice. Inhale. Extend your legs, exhale and come back to Warrior II. Inhale and extend your legs, reach out your arms up and lower your arms to shoulder height and bend your right knee.
Peaceful warrior (Shanti Virabhadrasana)
Inhale and arch your back, exhale and place your hands on the floor. Step up your right foot back.
Down dog (Adho Mukha Svanasana)
Lift your hips into down dog. Inhale and lift your left leg and bend your left knee. Step your left feet in between your hands. Rotate your heel back down. Swing your arms up your shoulders keep your shoulders away from your ears. Stretch your legs and lift your arms over your head and exhale and bent your left knee Walk your feet towards your hands; grab your opposite elbow with each hand.Bend your knees slightly, sway a bit from side to side, slowly roll up to standing.
Prayer Mudra (Anjali Mudra)
Inhale and lift your arms over your head, press your palms together. Exhale and lower your hands to your chest.
Shift your weight to your right foot, place your left foot inside your right thigh or shin. Do not place it on your knee. Press your palms at the center of your chest. Breathe deeply. Repeat the same with the other foot.
Place your foot down. Extend your arms at the side, inhale and reach your arms over your head, press your palms together. Exhale and lower your hands to your chest. Close your eyes. Inhale through your nose and exhale out from your mouth. Repeat. Yoga is the answer for many people who struggle with taxing forms of exercise. Unlike other forms, yoga is not boring. It is the gentlest form of exercise for people with arthritis.
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