6 yoga steps to ease joint pain

Joint pain affects most of us. Our joints ache excruciatingly either due to inflammation or as a result of constant wear and tear. Other causes include spicy or fried food, a sedentary lifestyle (which makes the supporting muscles flaccid and thus overburdens  the joints), wrong exercise, obesity (which places uneven and undue burden  on our joints), bad posture and repetitive action.Those most vulnerable to this  malady include assembly line workers and those required to be on their  feet constantly like nurses, doctors, policemen and surgeons. Others like  cooks and gardeners suffer pain of the wrists and hands. Attempting exercises  without proper warm-up or with ill-fitting shoes can also cause joint pain.In yoga , joint pains are symptomatic of an uneven or poor flow of energy throughout the  body. The first line of defense in yoga is to open up these blocked parts, which  are usually at our joints.Shameem Akthar, a certified yoga acharya with the  internationally acclaimed Sivananda Yoga Centre, Kerala (headquarteredin  Canada) recommends six poses to help tackle this painful condition. The  advantage of these poses is that they provide a full body workout by undoing  the knots that block the transport of blood, nutrients and energythroughout the  body. These poses strengthen the support systems around a joint, like the  muscles, tendonsand improve bone density. Points to note: You may not be able to reach the full extent of these poses  initially. You could try them with props or some kind of support and gradually  work towards perfecting the pose. Supta Padangushtasana (Leg raise) Lie on your back and inhale. Raise right hand.  Simultaneously raise right leg up in the air. The  raised leg must be at right angles to the body.  Reach right hand to right foot, grasping the big  toe. Hold for as long as you can, breathing normally.  Initially, if you have stiff joints, you may not be able  to hold the leg up straight. In which case, bend it  slightly at the knee. If your hand cannot reach the  foot, just place your hand wherever you can on the raised leg. Relax after a while.  Repeat five times. Rest. Repeat entire sequence for the other leg. Benefits: Tones the legs. It is the most important therapeuticexercise for knee  pain. It also realigns the spine, improvingposture. Also tones hands and trims a  sagging abdomen. Dwipada Supta Pawanmuktasana  (Lying leg hug) Lie on your back. Inhale. Fold both legs at the  knee. Exhale. Hug the knees as tightly as you can  to the abdomen. Ensure hips do not rise off the floor.  Hold this pose for as long as you can, breathing  normally. Release legs back to starting position.  Repeat five times. Benefits: This pose, like the previous one is the  rapeutic. Pawanmuktasanaalso means wind or energy release. Apart from removing  acidity from the body, this pose also allows it to resume normal flow of energy by  undoing joint stiffness. All joints are powered in this simple but most effective pose.  It also relieves most spinal problems and hikes metabolism, aiding in digestion and  weight loss.  Supta Udarakarshanasana (Lying abdominal twist) Lie on your back. Interlock fingers, placing them  under your head. Keep elbows straight out. Inhale.  Fold legs at the knees, placing the feet close to the  hips. Exhale. Turn knees towards the right side,  dropping them on the floor, creating a twist at the  abdomen. Simultaneously turn head to the left,  focusing eyes on left elbow. Hold for a few minutes,  breathing normally. Release. Return to centre and repeat pose thrice. Relax. Repeat  entire sequence for opposite side. Benefits: Same as the previous exercise but more intense. Ardha Salabbhasana (Half locust,  advanced) Lie on your stomach. Interlock hands, place them  under your chin. Inhale. Lift right leg up in the air.  You can prop it up with your left sole as shown in  the photograph or place right foot on a stool behind.  Hold for a few seconds, exhaling return to starting  position. Repeat three to five times. Rest. Repeat for  the other side. Benefits: Tones the limbs. Is a powerful therapeutic pose for knee pain and spinal  problems. Strengthens the pelvis, spikes metabolism and boosts digestion.

Parvatasana (Mountain pose) Get down on all fours like an animal. Inhale. Exhaling,  lift off hips. Keeping the palms flat on the ground, push  down both heels to stretch the legs completely. Push  down at the shoulders so the head drops further down.  While making all these adjustments, continue breathing  normally. Hold for a few seconds. Relax back on all  fours. Repeat thrice. Benefits: Parvatasana is part of the sun salutation series  an the most powerful healing pose in yoga. It impacts the knees by strengthening the legs. By toning the abdomen, it helps take the weight off the hips. It is an entire body workout, releasing energy flow superbly. Trikonasana (Triangle) Stand up straight with feet about a metre apart. Inhale,  stretching out arms at shoulder-level. Adjust feet, so the  right foot is aligned with the right arm and flared out fully.  The left foot should be slightly flared out. Exhaling, twist  at the abdomen, turning towards the right. Reach left arm  to the floor, touching right foot. The right arm should remain  up in the air. Focus eyes upwards, on the right hand. Hold  for a few seconds, breathing normally. Inhale, returning to  centre. Repeat thrice. Rest. Repeat entire sequence for the  other side. Benefits: Powers the joints at the knees and hips. Tones arms and legs, works out  the spine and improves posture and balance Boosts digestion.