Is yoga good for knee arthritis? with Poses Benefits and Precautions

There is always a reason behind joint pain. Most people let their knee pain pass and leave it in time for treatment and others resort to medications. Some serious cases go for surgical interventions. While the answer to knee arthritis is in yoga.

Coming to the question: Is yoga good for knee arthritis? The answer is “it certainly is.” Regular practice of recommended yoga poses can not only prevent the onset of arthritis but can also help in the treatment of patients suffering from knee arthritis.

Yoga is considered a natural way to prevent or reverse the appearance of arthritis in the knee. Prevents blockage of arteries by keeping body cholesterol under control. Yoga also helps maintain blood flow and helps remain disease-free. It also helps and increases circulation and improves the muscle tone of the body. With an improved muscle tone, it increases the heart’s ability to pump oxygenated blood throughout the body. Therefore, the risk of knee arthritis is reduced. It also helps improve the overall health of an individual and strengthens the body, heart, mind, and soul.

 

Table of Contents

Yoga poses for knee arthritis:

Tadasana or the mountain pose for knee arthritis

Benefits of Tadasana or mountain posture for knee arthritis:

  • Regular practice of Tadasana improves the flow of blood to the organs and helps to supply oxygenated blood to the organs through neuromuscular action.
  • The practice of this asana stimulates and changes the size of the lumen of the arterioles. This also helps regulate circulation.

Steps to practice Tadasana or the mountain posture

  • To practice Tadasana in a standing position, stand straight and keep your legs slightly apart from each other.
  • Raise your hands above your head and look directly while focusing a point in front of you.
  • Interlace the fingers of both hands and turn them up so that the palms are facing the ceiling / sky.
  • Take a deep breath or, while inhaling, stretch your arms, chest and shoulders up.
  • While practicing Tadasana, the look can be adjusted to look a little higher while stretching.
  • Lift your heels so that the entire weight of your body is on the toes.
  • Stay in this position for 20-30 seconds.

Trikonasana or triangle posture for knee arthritis

Benefits of Trikonasana or triangle posture for knee arthritis

  • Yoga helps to take care of all the risk factors of the disease, which helps to prevent and control the disease.
  • With regular practice of Trikonasana, the blood receives a greater amount of oxygen and the nerves calm and purify.

Steps to practice Trikonasana or the triangle posture

  • To practice Trikonasana or the triangle posture, you must climb Tadasana on the floor or on the yoga mat.
  • From Tadasana, spread your feet along one leg. Turn the right foot 90 degrees to the right and the left foot slightly to the right.
  • Align the heel of the front leg with the central arch of the rear leg. Lengthen and widen the soles of the feet and extend the toes. The weight should be evenly distributed between the inner edge of the front foot and the outer edge of the rear foot.
  • While in this position, make sure that your heels are pressing the floor and that the weight of your entire body is balanced and distributed on both feet.
  • Raise your arms to shoulder height and extend your arms parallel to the floor so that your palms are facing down.
  • Inhale deeply while practicing Trikonasana and while exhaling, bend your body to the right while making sure not to lean forward or backward. Make sure your waist is straight while practicing this.
  • In this position, bend your right knee slightly. Also, raise your left hand and let your right hand touch the ground. Both arms should form a straight line while practicing Trikonasana or the triangle posture.

Utkatasana or the posture of the chair for knee arthritis

Benefits of Utkatasana or chair posture for knee arthritis

  • The practice of Utkatasana or the posture of the chair helps to widen the blood vessels and cools the system.
  • Vasodilation helps keep arteries functioning well and prevents knee arthritis.

Steps to practice Utkatasana or chair posture:

  • To practice Utkatasana or the posture of the chair, the big toes should be touched and the heels should be slightly apart from each other.
  • While practicing Utkatasana or the chair posture, you should squeeze the lower part of your abdomen inward so that it feels as if you are touching your spine from the inside while taking the lower part of the abdomen inward.
  • Move the bones from your shoulders and open your chest while practicing Utkatasana or the chair posture.
  • Take a deep breath and raise your arms over your head.
  • While practicing Utkatasana or the posture of the chair, you can keep your arms parallel to each other or hold your palms together when your arms are over your head.
  • Keep your arms in front of your ears or at the same level or in front of your ears.
  • Gently and gently bend your knees and push your pelvis down, so that it appears that you are sitting in an imaginary chair while practicing Utkatasana or the chair posture.

Vriksasana or the posture of the tree for knee arthritis

Benefits of Vriksasana or tree posture for knee arthritis

  • Regular practice of this posture makes breathing stable and cures respiratory and cardiac disorders.
  • The blood receives a greater amount of oxygen and the nerves calm and purify. All this in turn makes the body and mind healthy, which makes one stronger to prevent or cope with any disease.

Steps to practice Vriksasana or tree posture

  • Stand straight in Tadasana or The mountain poses as mentioned above.
  • Now, bend the right leg from the knee so that the sole of the foot is supported on the medial side of the left thigh.
  • Take a deep breath and try to find balance.
  • Raise your hands above your head and clasp your hands in a taste position.
  • Remain in this position for as long as you can.
  • Now, repeat the same posture on the left side.

Adho Mukha Svanasana or the dog upside down for knee arthritis

Benefits of Adho Mukha savasana or The Downward Facing Dog for knee arthritis

  • Regular downward-facing dog practice helps stretch the abdominal organs and the pelvic region.
  • The lungs are fully expanded with practice and blood oxygenation is performed.

Steps to practice Adho Mukha savasana or The dog upside down

  • To practice, Adho Mukha Svanasana stands on the floor or on the yoga mat.
  • Kneel on the mat or yoga floor so that the whole body rests with your hands and knees on the floor. Make sure your knees are in a straight line with your hips in this position.
  • Have your palms spread on the yoga mat, make sure that the maximum force is exerted with the index finger on the floor. Your ancestors should turn a little in parallel.
  • While exhaling, lift your knees away from the floor so that your knees align with your thighs and are not bent.
  • At first, if you have any difficulty keeping your knees straight, you can keep them slightly bent and your heels lifted off the floor.
  • Try to raise the hip bones inward and try to put your legs in the crotch.
  • In this position, make the highest point of the thighs push back and let your heels touch the floor.
  • Try to lift your body away from the ground while keeping your arms and legs straight.
  • Keep your shoulders very firm and open your chest in this position.

Paschimottanasana or The Forward Fold for knee arthritis

Benefits of Paschimottanasana or The Forward Fold for knee arthritis

  • The regular practice of Paschimottanasana or The Forward Fold improves blood flow to the organs and helps supply oxygenated blood to the organs through neuromuscular action.
  • The practice of this asana stimulates and changes the size of the lumen of the arterioles. This again helps regulate circulation.

Steps to practice Paschimottanasana or The Forward Fold

  • To practice Paschimottanasana, sit with your legs stretched out on the floor or on the yoga mat.
  • Wreck your feet together and hands on your knees.
  • This is the initial position for Paschimottanasana and it is also called Dandasana.
  • Relax the whole body in this position.
  • With a deep breath, raise your hands over your head and stretch your arms.
  • With a large and deep exhalation, start moving your arms towards your foot.
  • As you progress, bring your hand over your legs as far as possible to the big toe.
  • If this seems impossible, try to grab the ankle with your hands or with any part of your leg that can be reached comfortably with your hands.

Bhujangasana or Cobra Pose for knee arthritis

Benefits of Bhujangasana or Cobra posture for knee arthritis

  • The regular practice of Bhujangasana extends the spinal region, is toned and the chest expands completely.
  • It helps to massage and helps expand the lungs and stimulates the abdominal organs.

Steps to practice Bhujangasana or the cobra posture

  • To practice Bhujangasana, lie on your stomach on the floor or yoga mat, that is, on your stomach with your upper feet and chin resting on the floor.
  • The legs should be held together, with the heels and feet lightly touching each other.
  • Place the palms down, that is, toward the floor and below the shoulders with the fingers of the hand facing out, that is, the other side of the body.
  • While practicing Bhujangasana, the elbows should be kept parallel to each other and close to the body.
  • While inhaling deeply, gently lift your head, chest, and abdomen while keeping your belly button and pelvis touching the floor.
  • Bring your shoulders back and down so that the head tilts back, and the chest opens forward while practicing Bhujangasana.
  • Focus your gaze forward or upward depending on the flexibility of your neck and spine or as far as you can bend backward.
  • Lift your body up until your arms are straight on the floor.
  • Keep pressing the ground with your pelvis. Also, make sure you are not putting a lot of strain on your arms.

Setu Bandhasana or bridge posture for knee arthritis

Benefits of Setu Bandhasana or The Bridge Pose for knee arthritis

  • The regular practice of Setu Bandhasana or The Bridge Pose helps to stretch the abdominal organs and the pelvic region.
  • The practice of this asana stimulates and changes the size of the lumen of the arterioles. This again helps regulate circulation.

Steps to practice Setu Bandhasana or bridge posture

  • To practice Setu Bandasana, lie on your back on the floor or on a yoga mat.
  • Bend your knees so that the sole of the foot rests on the floor.
  • There should be about 6 inches between the feet and knees.
  • The arms should rest on the floor along with their bodies so that the palms are flat and touch the ground.
  • Press your back against the mat or floor while practicing Setu Badasana.
  • While inhaling, lift the lower back, then the middle back and the upper back gradually.
  • Now press the mat with the heels of your feet to balance the body.
  • Gently roll on your shoulders and touch your chin against your chest. Be sure not to lower your chin while touching your chin against your chest. The chest should be raised in such a way that it touches the chin by itself.

Marjariasana or cat’s posture for knee arthritis

Benefits of Marjariasana or cat’s posture for knee arthritis

  • The regular practice of Marjariasana improves the flow of blood to the organs and helps to supply oxygenated blood to the organs through neuromuscular action.
  • The practice of this asana stimulates and changes the size of the lumen of the arterioles. This again helps regulate circulation.

Steps to practice Marjariasana or cat pose

  • To enter Marjariasana or The Cat Scratch Pose, you must first enter Vajrasana or The Thunderbolt Pose as mentioned above.
  • Lift your buttocks and get on your knees while you get into Marjariasana or The Cat Scratch Pose.
  • Inhale deeply while raising your head and pressing your spine so that your back becomes concave while practicing this asana.
  • Fully expand the abdomen and fill the lungs with the maximum amount of air while practicing Marjariasana or cat scratch posture.
  • Hold your breath in this position for 3 – 4 seconds.
  • Exhale deeply while lowering your head and stretching your spine upwards while practicing this asana.

Ardhamatsyendrasana or half lord of the fish pose for knee arthritis

Benefits of practicing Ardha Matsyendra Asana or Half Lord of the fish pose for knee arthritis

  • The Half Spinal Twist Sitting opens the chest. It also helps and improves the supply of oxygen to the lungs and, therefore, reduces the likelihood of arthritis.

Steps to practice the position of Ardha Matsyendra Asana or half lord of the fish:

  • To practice Ardha matsyendra asana, lift your right leg and place it on the outside of the left leg at knee height / in addition to the left knee.
  • Then, bend the left knee and place the heel of the left leg to touch the right hip on the side.
  • If you find it difficult to stay in this position, keep your left leg straight instead of bending it.
  • While inhaling, place your right arm behind your back and take your left arm straight up so that it is toward the ceiling. Then, bring your left arm and place it on your right knee and try to touch your left knee or right foot with the palm of the lower arm.
  • Now, sitting in this position, bend the spine to the right so that it feels stretched to the side and to the spine.
  • Make sure that the bones that are sitting touch the floor, the bones should not be raised but rest on the floor.
  • While exhaling, turn further to the right starting from the bottom of the torso to the chest and then the neck and head.
  • Your head will turn and reach the right side after maximum stretching.
  • Shoulders should not be dropped while practicing Ardha Matsyendrasana but should be kept straight and level.
  • Stay in this position for 5-8 breaths.
  • Hold your breath while practicing Ardha Matsyendrasana.

 

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