Arthritis and Yoga Practice
INTRODUCTION
In yoga, we care for joints to reduce stiffness, improve blood circulation and reduce fluid retention, strengthen muscles, nerves, and improve the joint by improving lubrications. Yoga also helps to improve deep sleep pattern.
Yoga module techniques are from the subtle yoga or simple yoga. Practice can be done on chair and hence it is called as chair yoga, practice is unique and simple but most effective.
CHAIR YOGA (Repeat each step for 5-10 times)
Step 1: Keep hands front- move wrist up & down and relax.
Step 2: Keep hand front with fingers wide open-move wrist up & down and relax.
Step 3: Keep hands front–make fist-move wrist up & down and relax.
Step 4: Keep hands front-make fist-rotate wrist slowly clockwise and later on counter wise and relax.
Step 5: Keep hands front than tap shoulder from front and relax.
Step 6: Keep hands on sides than tap shoulder from sides and relax.
Step 7: Keep hands on top than tap shoulder from top and relax.
Step 8: Rotate hands slowly clockwise and relax.
Step 9: Rotate hands slowly counter clockwise and relax.
KARTAL SHAKTI VIKAS
Step 1: Sit straight with both your upper limbs straight in front keeping fingers straight and touching each
other and palms facing down.
Step 2: Now take deep inhalation and dorsiflex your hand at 90’ degree and Count 1 to 5 and then relax the hand and exhale out breath. Take 5 deep breathings.
Step 3: Take deep inspiration (inhalation) and this time palmer flexion of hand at 90• (or up to possible Degree) and count 1 to 5 and then relax the hand and exhale out with deep breathing.
BHUJ SHAKTI VIKAS
Step 1: Sit straight with both your upper limbs straight in front keeping fingers wide open and palms facing down.
Step 2: Now take deep inhalation and dorsiflex your hand at 90’ degree and
count 1 to 5 and then relax the hand and exhale out breath. Take 5 deep breathings.
Step 3: Take deep inspiration (inhalation) and this time palmer flexion of hand at 90• (or up to possible
degree) and count 1 to 5 and then relax the hand and exhale out breath.
JANGHA SHAKTI VIKAS (A)
Step 1: Sit straight, take deep inspiration and abduct both your upper limbs keeping elbow extended (Straight) in both sides of your body (90•abduction at shoulder and full extension of elbows) keeping fingers touching each other and palm facing up.
Step 2: Now tap both your shoulders with both palms by quick flexion of your elbows.
Do these exercise 5 times
Relax your arms keeping in resting position.
Take 5 deep breathings keeping both eyes closed for 15 seconds/counts.
Open your eyes slowly.
JANGHA SHAKTI VIKAS (B)
Step 1: Sit straight, take deep inspiration and abduct both your upper limbs keeping elbow extended (straight) in both sides of your body (180•abduction at shoulder and full extension of elbows) keeping fingers touching each other and palm facing each other.
Step 2: Now tap both your shoulders with both palms by quick flexion of your elbows.
Do these exercise 5 times.
Relax your arms keeping in resting position.
Take 5 deep breathings keeping both eyes closed for 15 seconds/counts.
Open your eyes slowly.
NOTE
• Do practice slowly and do it till you can practice it easily without feeling continuous pain.
• Relax in between practice with deep breathing.
• After the practice close eye slowly and mentally feel the effects of practice with its subtle effects helping within.
• Sit (with leg stretch) in a bathtub filled with hot water with Epsom salt for 20 minutes.
• After hot water bath feel the joints free and relax. (This shows the effect of the yoga practice has started)
• Mind Matter’s—Relax mentally to make your reduce inner heat.
• Care your Stomach—Gastric & Acidity –Drink more hot/ warm water to reduce the hyper activity in the Abdomen.
• Constipation is also one course of Joint pain- Eat more Fiber food
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