What are yoga techniques or exercises for reducing joint pain?
Yoga is a popular form of exercise that can help alleviate joint pain and improve joint mobility. Here are some Indian yoga techniques that you can try to alleviate joint pain:
- Tadasana (Mountain Pose):
- Stand straight with your feet together, arms at your sides.
- Inhale and raise your arms overhead, stretching your entire body.
- Hold for a few breaths and then exhale, releasing your arms and returning to the starting position.
- Repeat several times.
- Marjariasana (Cat-Cow Stretch):
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Inhale and arch your back, lifting your tailbone and head towards the ceiling (Cow Pose).
- Exhale and round your spine, tucking your chin to your chest and pulling your belly towards your spine (Cat Pose).
- Repeat several times, moving slowly and smoothly.
- Balasana (Child's Pose):
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Lower your hips back towards your heels, stretching your arms out in front of you.
- Rest your forehead on the mat and breathe deeply.
- Hold for several breaths and then slowly return to the starting position.
- Vrikshasana (Tree Pose):
- Stand straight with your feet together, arms at your sides.
- Shift your weight onto your left foot and place your right foot on your left thigh (or lower leg).
- Inhale and raise your arms overhead, stretching your entire body.
- Hold for a few breaths and then exhale, releasing your arms and returning to the starting position.
- Repeat on the other side.
- Setu Bandhasana (Bridge Pose):
- Lie on your back with your knees bent and your feet flat on the mat, hip-width apart.
- Inhale and lift your hips, pressing your feet into the mat.
- Interlace your fingers behind your back and stretch your arms towards your feet.
- Hold for several breaths and then slowly lower your hips back to the mat.
