Yoga for Joint Pain: Natural Relief Through Gentle Practice

Virabhadrasana (Warrior pose) is done in two ways - Virabhadrasana 1 and Virabhadrasana 2. Doing both the ways can not only relieve joint pain but also strengthen the ankles, thighs and calves. Virabhadrasana can also provide relief from sciatica. Do these asanas like this -

• To do this, spread a yoga mat on the ground and stand on it in Tadasana position.
• Now take a deep long breath and open both your feet and hands.
• Turn the left foot inwards and turn the right foot 90 degrees outwards. (Keep in mind that during this the left and right heels should be straight)
• Keep your back straight and turn your head to the right and 90 degrees. (Your eyes should be on the fingers of the right hand)
• Take a deep long breath and remain in this position for 30 to 40 seconds.
• To come back to the old position, first bring your head forward and lower both your hands.
• Bring both your legs in line and stand in Tadasana position again.

Note - Both Virabhadrasana 1 and 2 are done in the same way. The only difference is that in Virabhadrasana 1, the person's head and both hands are upwards, while in Virabhadrasana 2, the person's head and both hands are open in line with the shoulders.

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If Uttanasana (Standing forward bend) is done regularly, then not only will you get relief from joint pain, but the muscles of the hip bone, calves and knees will also get strengthened. Do this asana like this -

• To do this asana, first spread a yoga mat on the ground and stand straight.
• After that try to bend the joints of the hips. During this, keep in mind that the joints of your waist should not bend.
• While bending, exhale and try to place your fingers on the ground. In the beginning, if you are not able to place the whole hand on the ground, then you can only place the fingers.
• Keep taking deep long breaths and try to touch your head below the knees.
• Stay in this position for about 30 to 40 seconds. (You can also decide the time according to your ability)
• During this, both your back and legs should be completely straight.
• To come back to the old position, first inhale and then straighten your back. Stand up straight again.

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Triangle pose means a three-angle pose. Doing this asana can not only relieve stiffness of the legs but it can also provide relief from knee pain and maintain strength in the joints. Do this asana like this-

• First of all, spread the yoga mat on the ground and stand in the position of Tadasana.
• Then make some distance between both your legs and keep taking long deep breaths during this time.
• Bend your body to the right and place your right hand on the ground near the toes. Keep in mind that your knees should not bend during this time.
• Keep your left hand upwards in line with the ear and keep your eyes on the fingers of the left hand.
• Stand in this posture for a few seconds (set the time according to your ability) and after that repeat the same process from the other side.

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Malasana (Garland pose) means sitting in a position of defecation. This asana is not only useful in relieving joint pain but it can also provide benefits in problems like osteoarthritis. Do this asana like this-

• To do this, first spread a mat on the ground and stand straight on it.
• Open both your legs and make a prayer pose.
• During this, your hands should be near the chest.
• Now slowly sit down and make a posture like defecation.
• Keep exhaling long deep breaths in this position.
• Both your thighs should be at a 90 degree angle but in the beginning, sit as much as you can.
• Now after a few seconds, come back to the old position.

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Garudasana (Eagle pose) can also relieve knee pain. Let us tell you that Garuda is the name of a bird which is the vehicle of Lord Vishnu. Doing this asana not only strengthens the muscles of the legs and thighs but also provides relief from knee pain, joint pain, arthritis etc. This asana is also useful in reducing obesity. Do this asana like this-

• First of all, spread a yoga mat on the ground and stand straight on it.
• Now bend your right knee slightly and try to stand on the left leg.
• Wrap your bent leg around the left leg.
• Bend both your arms from the elbow and make a cross pose.
• In this pose, place the right arm on the left arm and then try to bring the hands to the position of salutation.
• Now after a few seconds, come back to the old position again.

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