Earlier, joint pain was considered a common complaint among the elderly. However, in recent times, even young adults and teenagers are increasingly experiencing joint discomfort. Experts attribute this rising trend to sedentary lifestyles and lack of regular physical activity.
So, how can one get relief from joint pain? In this article, we’ll explore a few effective yoga asanas known to help ease joint pain naturally. These poses have been tried and recommended by yoga experts.
Most people tend to reach for painkillers as soon as they feel joint pain. While these may offer quick relief, frequent use can be harmful and lead to unwanted side effects. In some cases, joint pain might also indicate underlying issues such as arthritis or a fracture. It’s always advisable to consult a doctor to rule out serious conditions before trying self-remedies.
Here are a few yoga asanas that can help relieve joint pain effectively:
# Setu Bandhasana (Bridge Pose)
Steps to perform:a. Lie flat on your back and bend your knees.
b. Keep your arms alongside your body with palms facing down.
c. Slowly lift your back off the floor until your chin touches your chest.
d. Ensure both thighs are parallel to each other.
e. Balance your body and hold the pose for a few seconds before relaxing.
# Veerbhadrasana (Warrior Pose)
Steps to perform:a. Stand straight with your legs slightly apart and arms by your sides.
b. Turn your right foot 90 degrees and your left foot about 15 degrees.
c. Raise both arms to shoulder height.
d. Exhale and bend your right knee, turning your head toward your right side. Stretch gently.
e. Lower your pelvis slightly and take deep breaths.
f. Return to the starting position and repeat about 10 times on each leg.
# Dhanurasana (Bow Pose)Steps to perform:a. Lie on your stomach with your arms relaxed beside your body.
b. Bend your knees and grasp your ankles with your hands.
c. Inhale deeply, then lift your chest and legs upward, pulling your ankles.
d. Your body should form the shape of a bow.
e. Breathe deeply, hold the pose for a few seconds, and then relax.
# Makara Adho Mukha Svanasana (Dolphin Plank Pose)Steps to perform:a. Lie on your stomach with your hands on either side.
b. Take a deep breath and place your forearms on the ground, elbows directly under your shoulders.
c. Keep your neck and shoulders firm, bringing your palms close together.
d. Raise your toes and balance your body on your forearms and toes.
e. Hold the pose for a few seconds, then slowly return to the starting position.