Yoga for arthritis - I
 Techniques to relax under stress
 
Arthritis is a deadly psychosomatic disease in which a tense state of mind creates blockages in all your joints, some joints getting more affected than others. To remove arthritis, you need to learn how to relax and how to keep your body loose and relaxed even under stressful situations as it is your body which is taking up the harmful effects of your mind. Today’s techniques are about loosening up and freeing the joints.

Caution: Move the head very gently as directed but only as far as is comfortable. Do not strain. Keep the shoulders and leg muscles loose. These exercises should not be done by those with very high or very low blood pressure or with extreme cervical spondylosis. Those with mild to moderate cervical spondylosis should avoid bending the neck forward.

Step 1 

Step 1

• Sit with your legs stretched out and the back straight

• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees.

 

 

Exercise 1

Exercise 1

• Slowly move the head as far back as comfortable. Do not strain

• Slowly move the head as far back as comfortable. Do not strain

• Slowly bring the head up and move it forward so the chin touches the chest.

• Slowly move the head as far back as comfortable. Do not strain

• Slowly bring the head up and move it forward so the chin touches the chest. 

• Slowly move the head as far back as comfortable. Do not strain• Slowly bring the head up and move it forward so the chin touches the chest. 

Exercise 2

 

Exercise 2

• Gently turn the head left so chin is in line with the shoulders

• Gently turn the head left so chin is in line with the shoulders

• Now gently turn the head to the right as far as you are comfortable.

• Gently turn the head left so chin is in line with the shoulders• Now gently turn the head to the right as far as you are comfortable. 

Exercise 3

 

Exercise 3

• Slowly rotate the head clockwise down to chest, to the right, backward, to the left side in a relaxed, smooth, rhythmic and circular movement

• Now gently rotate anti-clockwise i.e. in opposite direction.

 

Exercise 4

 

Exercise 4

• Sit with your legs stretched out in front, the feet together, the body relaxed
• Stretch both arms in front of you to shoulder level

• Keeping the arms straight, slowly stretch both hands down from the wrist so that fingers point to the floor. Simultaneously, move the toes forward and stretch the feet

• Now, slowly stretch both hands up backward from the wrist. Simultaneously stretch the toes and the feet up and towards the body. Repeat ten times.

 

Exercise 5

Exercise 5

• Sit with both the legs stretched straight in front

• Bend the right leg and bring the foot back under the hip

• Place the other foot under the other hip and sit on your heels

• Toes should touch each other and the heels should be turned out making a ‘V’

• Keep the back straight, breathe normally and hold position 10-30 seconds.