Yoga is a time tested (5000 year old) therapy, to heal the body, mind and soul. Relaxation, reduced stress and a tension free life are the precious gifts that yoga generously bestows upon a sincere practitioner.

What is arthritis?

In the literal sense, arthritis is “Joint Inflammation’’. Inflammation is indicated by stiffness, swelling, redness or warmth in the joints. Any part of the body can become painful due to arthritis. Typically, when one suffers from arthritis,these symptoms are exhibited

1. Apparent loss of flexibility in a joint
   
   
2. Extreme fatigue
   
   
3. Lack of energy
   
   

The usual tendency of a patient with arthritic joint pain is, to avoid physical activity and simply rest. Patients need to understand that without exercise, the joints tend to become stiff and lose flexibility and range of motion. People suffering from arthritis resort to expensive drugs to relieve the pain. Sometimes, they go in search of novel diets and therapy to help them feel stronger. Affliction of the disease renders them helpless in times of excruciating pain.

Yoga – A balm for arthritis

Arthritic patients can find relief with the practice of yoga. Yoga assists in arresting the advancement of the disease.

Yogic postures help in toning the muscles and loosening the joints, thus enhancing their mobility. In order to ease the pain caused by inflammation, yogic exercises must become part of the daily routine. The gentle stretching and strengthening movements of the asanas improve the flow of blood to the joints and strengthen the muscles, tendons and ligaments that support the joints.

Yogic breathing techniques improve respiration, relieve emotional tension (caused by intense pain) and flood the body and brain with a fresh supply of oxygen. This practice induces relaxation, improves the sleep pattern and energy flow, resulting in less suffering for the patient.

Deep relaxation and meditation techniques help in stilling restless thoughts and memories in the mind and subsequently give the physical body time to relax and heal itself. Deep meditation promotes clarity of mind and increases confidence level.

Asanas for Arthritis

Pavan mukta asana

This asana helps to loosen the joints of the knee and the hip. It also helps to cure acidity and constipation.

Steps:

1. Lie down on the floor with arms at your sides.
   
   
2. Hold the heels together.
   
   
3. Slowly raise the knee, inhale and bend it to touch your chest with inter locked fingers.
   
   
4. Exhale and bring the knee to the floor.
   
   
5. Repeat the asana with the other knee.
   
   

Kukurasana

This asana improves muscle strength and rejuvenates the joints of the neck and shoulders. It improves the flexibility of the spine.

Steps:

1. Adopt a kneeling position with palms and knees touching the floor.
   
   
2. The back must be parallel to the floor.
   
   
3. Inhale while tilting your head upwards with the spine arched.
   
   
4. Exhale and lower the head to look down with spine arched.
   
   
5. Repeat the asana by keeping the arms straight.
   
   

Chakrasana

This asana helps eliminate pain in the joints and strengthens the whole body.

Steps:

1. Lie on you back.
   
   
2. With hands and feet firmly pressed on the floor, lift the middle part of the body upwards.
   
   
3. With the head positioned between the arms, the body assumes a semi-circle shape, supported by the legs and hands.
   
   
4. Maintain this position for a few breaths and then relax.
   
   

Pranayama

Yoga sutras of Patanjali define pranayama as “ The regulation of breath or the control of prana, which in essence is, the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat.”

Regulating the breath controls thoughts of the mind. The texts say that prana is the energy in the body. Thus with the regulation of breath, the inner vital force or prana is controlled. This helps to control the mind. Pranayama helps the mind to clear itself of all negative thought patterns and renders it capable of attaining peace.

Sitkari pranayama or hissing breath

Practicing this breathing exercise relieves a bout of pain caused by arthritis.

Steps:

1. Sit in a comfortable position.
   
   
2. In this exercise, a hissing sound is produced when the breath is drawn in, through the mouth, with the tongue touching the upper palate. When the breath is drawn in, a hissing sound similar to ‘si, si, si’, is produced. Hold the breath until you can and then throw out the breath through both the nostrils.
   
   

This pranayama yields its own benefits. It makes the practitioner strong and invincible.

Meditation

The practice of meditation brings down stress levels and the mind becomes calm. It triggers the healing process in the body and mind, thereby reducing pain in the body.

Steps:

1. Sit in a cross legged position on a mat.
   
   
2. Rest the hands on the knees and keep the spine erect.
   
   
3. Relax all the muscles in the body and close your eyes.
   
   
4. Watch your breath and feel the flow of breath. Observe the breath flowing deeply and smoothly in and out through the nostrils.
   
   
5. Slowly become aware of the breath and the body.
   
   
6. Keep a tab on the mind and the restless thoughts. Try to focus on a chant like ‘Om’ for a few minutes.
   
   
7. Practice meditation for a few minutes and relax.
   
   

References:

Authored by: Mrs. Uma B.A
Edited by: Mrs. Savitha

www.arthritis.about.com
www.hopkins.som
www.arthritis.org
www.abc-of-yoga
www.yoga.org.nz/
www.yogapoint.com
www.allaboutarthritis.com
www.holisticonline.com
www.naturalways.com
www.yogabasics.com
www.lifepositive.com

Kukurasana

This asana improves muscle strength and rejuvenates the joints of the neck and shoulders. It improves the flexibility of the spine.

Steps:

1. Adopt a kneeling position with palms and knees touching the floor.
   
   
2. The back must be parallel to the floor.
   
   
3. Inhale while tilting your head upwards with the spine arched.
   
   
4. Exhale and lower the head to look down with spine arched.
   
   
5. Repeat the asana by keeping the arms straight.