7 Yoga Exercises For Osteoarthritis [Videos] — 2

Continued From: 7 Yoga Exercises For Osteoarthritis [Videos] — 1

4. Bridge Pose

Purpose: To strengthen your back and spinal column and open up the chest and shoulders joints.

1. Lie on your back, bend your knees, keeping your feet about hip-width distance apart, parallel to each other, and approximately 6″ to 8″ away from the hips.
2. Put your arms along the side your body, with palms facing upwards.
3. As you inhale, curl you navel inside, towards your shoulders and raise your pelvis up.
5. In a continuous action, lift hips, back and chest, making sure that your weight rests on your shoulders.
6. Press the heels down to maintain posture and press your knees forward. Gently lengthen your spine and back. Exhale as you come down.

Tips: Keep your neck, throat, and jaw relaxed when your breathe in. And don’t squeeze your buttocks.

5. Standing Lunge

Purpose: This posture stretches your hips, chest, back, strengthens the quadriceps and increases balance.

1. Stand with a straight back. As you step back with your left foot, bend the right knee until the right shin is vertical to the floor.
2. Bend forward gently and stretch your left leg fully, tightening the muscles of the leg.
3. Maintain the forward stance, stretch your tailbone down and suck the lower belly in to maintain the balance.
4. Bring your torso to an upright position and align the shoulders with your hips.
5. Stretch your arms up, touching the ears and fold your palms above your head. Inhale deep while maintaining this pose.

Tips: Hold the pelvis gently and try keeping it relaxed while performing this posture. Also, don’t let the back leg loosen and align the front knee with the feet.

6. Wide Wall Squat

Purpose: To stretch and strengthen your hips and legs.

Beginners may find it useful with their back against a wall for support. Performing it without support is more beneficial.
1. Stand with your back to the wall, legs spread, making an 45° at the groin.
2. As your inhale and bend your knees until your thighs are parallel to the floor. You could also go lower, if you feel comfortable.
3. Place your hands on the top part of your thighs, near the hips and press down.
4. As your hands press down your legs, lengthen your spine and back. Feel that gentle pressure on your lower back. Hold for a few breaths.
You could also place a block to support your buttocks if you don’t feel comfortable with bent knees.

Tips: Keep your bent knees facing over your foot.

7. Standing Salabhasana, Arms Clasped Behind

Purpose: To strengthen and stretch the shoulders, to improve posture and joint stability.

1. Stand straight, with your feet parallel and about hip-width distance apart, with your hands clasped behind you.
2. Pull your upper arms back, rather strongly, pushing the elbows out, and bring your arms outward against the resistance of your hand clasp.
3. If your chest goes forward or your back arches too much, pull back gently to minimize the pull.
4. Hold the pose for a few breaths.

Tips: Don’t lock your elbows.

Of course, the key here is to practice on a regular basis. In fact, yoga postures are loved by people, because they can do them on their own and whenever they have time. In the case of osteoarthritis, try to complete at least 1 pose each day or every other day, as your health and mood permits.

Before starting, consult your doctor and an experienced yoga teacher to learn the right posture and the stress it will put on your jonts. To find a qualified teacher, ask a chiropractor, acupuncturist or other trusted health-care provider for referrals, or search the website of the International Association of Yoga Therapists.