5 Yoga Asanas to Ease Arthritis And Manage Its Symptoms

Suffering from arthritis? Try these easy yoga asanas that will help you ease the pain and manage its symptoms.

Written by: India.com Lifestyle Staff Edited by: Anjali Thakur

Published: July 2, 2021, 10:47 AM IST

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Shilpa Shetty Performs Virabhadrasana

We often ignore the initial signs of arthritis by calling it a regular knee pain or joints ache. But you must look for symptoms including swollen joints or if you have your usual flexibility. Arthritis has impacted over 180 million Indians. As per Art of Living, Arthritis comes from ‘arth’ which means joints, and ‘Ritis’ meaning inflammation, an umbrella term used for over a hundred diseases that are related to inflammation of the joints.

What causes Arthritis?

Arthritis is a joint disease that can happen due to a reduction in the normal amount of cartilage tissue.

How Can Yoga Ease Arthritis Pain?

In India, yoga is celebrated as an ancient tradition, which has grown into a global phenomenon. As per studies, yoga can be used as an adjunct therapy in the management of severe arthritis. Dr. Rima Dada, Prof Lab for Molecular Reproduction and Genetics, Department of Anatomy at AIIMS, said, yoga improves clinical outcomes in Rheumatoid arthritis (RA), and decreases systemic inflammation by its beneficial effects on the psycho-neuro-immune axis and normalization of dysregulated transcripts.

These yoga asanas will ease arthritis pain and manage its symptoms:

Virabhadrasana or Warrior pose

Shilpa Shetty Performs Virabhadrasana

Helps in strengthening the arms, legs, and lower back. Beneficial for frozen shoulders

How to perform Virabhadrasana/Warrior pose:

• Stand up with legs 4 to 5 feet apart.
• Keep your right foot at a 90-degree angle and with your right toe pointing out, keep your left foot at 45 degrees.
• Bring your hands at shoulder level, parallel to the ground.
• Bend your right knee and look towards your right.
• Keep your hips square and the right thigh parallel to the ground. Hold for 10 to 15 seconds and release the posture.

Vrikshasana /Tree Pose

Vrikshasana

This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back.

How to perform Vrikshasana (Tree Pose):

• Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance.
• While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths.
• Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.

Trikonasana/ Triangle Pose:

Trikonasana

It stretches the legs and torso, mobilises the hips, and promotes deep breathing, leaving one with enlivening effects.

How to perform Trikonasana (Triangle Pose)

• Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso.
• Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up.
• Keep your waist straight. Ensure that your body is bent sideways and not forward or backward. Stretch as much as you can while taking long, deep breaths.
• Repeat on the other side.

Setubandhasana or Bridge Pose

Bridge Pose

Stretches the back muscles, chest, neck, and spine. It helps in relieving back pain and is good for osteoporosis.

How to Perform Setubandhasana or Bridge Pose

• Lie down on your back.
• Press into your feet to lift the hips slightly and slide a yoga block under them for support.
• To come out, press into the feet to lift the hips again and slide the block out.

Marjariasana

Brings flexibility and a good stretch to the body including wrists, spine, and shoulders. It helps in blood circulation.

Formation of the posture

Urdhva Mukhi Marjari Asana

Urdhva Mukhi Marjari Asana

• Get down on your knees, place palms under shoulders and knees under hips
•  Inhale, curve your spine to lookup

Adho Mukhi Marjari Asana

Adho Mukhi Marjari Asana

• Exhale, curve your spine to form an arch of the back and allow your neck to drop down
• Focus your gaze towards your chest