3 Yoga Postures For Joints

Yoga is an ancient traditional practice which increases the blood supply in your body. In this day and age of busy schedules, it may be difficult for you to go to a gym and work out. But Yoga provides us with few simple postures which can be done anywhere and anytime. Dedicating even 10 minutes of your busy schedule can give you significant changes.

Enough talk, let’s get into action!

Seated Spinal Twist (Marichi’s Pose)

If you are hunched over a computer all day long, with this asana you’ll be able to rejuvenate and realign your spine. When you twist your hips while sitting, it provides an anchor to your hips and there are very few chances of rotation.That keeps the twist in the thoracic spine and above for the greatest benefit.

How To Do:

Sit on a yoga mat with your legs extended in front of you. While bending your right knee, place your right foot on the mat at a distance of few inches from outside of your left knee. Bring your right palm to the mat just behind your right glute. Try to avoid placing your palm out at an angle which gives your body the opportunity to lean back, rather than keeping the spine straight. Place your left elbow outside of your right knee.

While inhaling, lengthen the crown of your head toward the ceiling; and while exhaling twist a little deeper. After this switch sides.

Crescent Lunge (Anjaneyasana)

Cresent lunge helps you stretch the hip as they are already flexed due to constant sitting. Lunges are known to stretch hip flexors on the upper thigh and pelvis. This asana is also beneficial in strengthening the legs and back muscles. You can add challenge to the asana by stretching your arms overhead. This will increase your shoulder strength.

How To Do:

You can do this in continuation to the Downward Dog posture. Get into the Downward Dog position, step the right foot forward in between your hands. Take care to ensure that your right knee is  directly over your right ankle to protect the knee joint. Raise your torso and extend your arms to the ceiling, palms rotating in to face each other. If you are not comfortable doing this, drop your right knee to the floor.

Continue doing so and keep changing sides.

Child’s Pose (Balasana)

This asana is practiced for resting, restoring and relieving the body of stress. Both mental and physical stress can be reduced if you make this pose your go-to pose for stress relieving. This pose is beneficial in stretching the hips, knees, ankles, thighs and lower back and relaxes the spine, shoulders, and neck.

How To Do:

You can begin by kneeling on the mat and keeping your knees a little wider than your hips. If your body is not flexible enough, keeping the knees together provides more support. Now lower your butt your heels and your torso down toward the floor, resting your forehead on the mat. Stretch your arms arm in forward direction palms facing up to intensify the stretch. One more method is to extend your arms behind you with your palms resting face next to your hips.

The postures or asanas mentioned above are quite simple and can be combined to form an exercise routine. These are aimed to increase the blood supply in the parts of the body which does not get much exercise.

Do let us know any of your favorite postures and how Yoga has helped you.

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