Gentle Yoga Poses That Can Help Manage Arthritis: 10 Exercises to Increase Joint Flexibility

According to experts, light yoga asanas and stretches can help improve joint flexibility, reduce stiffness and ease the discomfort associated with arthritis. The practice also promotes relaxation and may contribute to better overall well-being, however, it is essential to perform yoga with caution and consult a health care professional to ensure that the postures chosen are appropriate for your specific condition and limitations. Be consistent.

In an interview with HT Lifestyle, Himalayan Siddha Akshar, Founder of Akshar Yoga Centre, suggested some simple yoga asanas that can be beneficial to manage the symptoms of arthritis and increase joint flexibility –

1. Child’s Pose (Balasana): Start on your hands and knees, then sit back on your heels, reaching your arms forward. This pose gently stretches the hips, thighs and ankles, providing relief to the lower back.
2. Cat-Cow Stretch (Urdhva/Adho Marjariyasana): Go between arching your back upward (like a cat) and arching your back downwards (like a cow). This dynamic movement helps improve spinal flexibility and reduces tension in the neck and shoulders.
3. Downward Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, then lift your hips toward the ceiling, forming an inverted V-shape. This pose stretches the hamstrings, calves and shoulders, promoting flexibility throughout the body.
4. Mountain Pose (Tadasana): Stand straight with your feet together and hands at your sides. This basic pose encourages proper alignment, strengthens the feet and improves posture, providing relief from arthritis-related discomfort.
5. Warrior I (Virabhadrasana I): Step one foot back and bend the front knee, arms overhead. Warrior I increases strength in the legs and opens the chest, promoting flexibility in the hips.
6. Forward Bend Sitting (Paschimottanasana): Sit with your legs extended, then bend at the hips to reach your toes. This seated stretch targets the lower back, hamstrings and calves, promoting joint mobility.
7. Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees and lift your hips toward the ceiling. Bridge pose strengthens the lower back, buttocks and thighs, supporting overall joint health.
8. Legs Up the Wall Pose (Viparita Karani): Sit near a wall, then lie on your back with your legs extended toward the wall. This slight inversion can reduce swelling in the feet and reduce pressure on the joints.
9. Supine Hand to Big Toe Pose (Supta Padangusthasana): Lying on your back, extend one leg upward, holding the big toe. This pose aids hip flexibility and can be modified depending on your comfort level.
10. Corpse Pose (Savasana): Finish your exercise by lying on your back, arms at your sides. Savasana allows relaxation and integration of benefits from your yoga session.

Remember, it is important to listen to your body and modify these poses as needed and if any pose causes pain, it is essential to stop and consult your healthcare provider. Regularly incorporating these gentle yoga poses into your daily routine can contribute to better management of arthritis and increased joint flexibility.