Through slow, mindful and deliberate breathing, yoga can help reduce stiffness while promoting better circulation and relaxation.
Here are some beginner-friendly yoga poses specifically designed for joint health and pain relief shared by Himalayan Siddha Akshar, author, columnist, founder of Akshar Yoga Kendra.
1. Cat-cow pulling
This flowing movement is great for warming up your spine and reducing tension in your back, neck and shoulders.
Steps:
1. Start on your hands and knees, aligning wrists under shoulders and knees under hips.
2. As you inhale, arch your back, lift your chest and tailbone upward while your belly sinks toward the floor (cow pose).
3. As you exhale, round your spine toward the ceiling, tucking your chin into your chest (Cat Pose).
4. Move slowly between these two poses for 8-10 breaths.
Benefits:
• Lubricates the joints of the spine.
• Promotes flexibility in the neck and shoulders.
• Improves posture.
2. Child’s pose
This comfortable position provides relief for stiff joints and tight muscles.
How to perform:
1. Kneel on the mat with your big toes touching and your knees spread apart.
2. Sit back on your heels and bend forward with your arms extended in front of you.
3. Let your forehead rest gently on the mat and breathe deeply for 1-2 minutes.
Advantages:
• Stretches the hips, thighs and ankles.
• Relieves tension in the lower back.
• Encourages relaxation.
3. Standing forward bend
This simple pose stretches your entire back while being gentle on the joints.
How to perform:
1. Stand with your feet hip-width apart and your knees slightly bent.
2. Bend forward from your hips, allowing your upper body to hang freely.
3. Rest your hands on the floor, your legs, or grab opposite elbows.
4. Relax your head and shoulders completely.
5. Hold here for 5-10 breaths.
Benefits:
• Relieves tension in spine and hamstrings.
• Stimulates blood flow to the brain.
Improves balance.
Essential points for practice:
• Warm-up: Always start with gentle movements to warm up your joints.
• Smart movements: Avoid forcing or bouncing into the pose. Let your body move naturally.
Use props: Blocks, blankets, or cushions can provide support and stability.
• Breathe deeply: Synchronize your movement with slow, steady breathing.
Be consistent: A short daily practice (10-15 minutes) can bring lasting benefits.
Caution:
If you have chronic joint pain or certain medical conditions, consult your healthcare provider before starting a new exercise routine.
Yoga can be very beneficial, but it’s important to practice within your comfort zone and avoid overexertion. Working with a certified yoga instructor can also help you modify poses to suit your body’s needs.