If you are one of those people who suffer from constantly aching joints and fatigue while doing the most mundane tasks or need to pop pain killers to do away with the pain, then you probably need a more holistic approach like yoga asanas for joint pains. 

Here’s what you need to understand, as one ages, the chances of joint pains increases. A weak bone structure, lack of adequate physical exercises and essential nutrients in the diet can contribute to and aggravate the situation further. While medication helps alleviate the pain, alternative time-tested methods like yoga can help to do away with the pain all together. Apart from relieving the pain, yoga tones the body and calms the mind.

With that in mind we have created a yoga sequence for you that would be perfect to do any time of the day, when you have a spare 10 minutes.

Padma Asana

Begin in a comfortable seated position, either with the legs crossed or straight out in front of you. Feel free to place a block or cushion under the buttocks to elevate the hips. Close the eyes and mouth and place the hands in your lap, on your knees or at your sides if sitting with legs out the front of you. Begin to focus on breathing in and out of the nostrils, stay here for at lease 8 breaths and then open your eyes.

Skandha Chakra

Staying in a comfortable seated position, inhale to prepare and exhale,- tilt your head to the right. Inhale and come back to centre. Exhale and tilt your head to the left. Inhale, come back to centre. Exhale, and tilt the chin to the chest. Inhale, and come back to centre. Exhale, and tilt the head back. Do 1-2 rounds of neck movements. Be gentle, there is no need to extend the neck too far, just 50% of your full range is perfect.

Shoulder Rotations

Bring the arms straight out in front of you with the palms facing up. Bend the elbows and place the hands on to top of the shoulders, elbows touching. Begin making circles with the elbows, rotating 5 times one way and then the other. Note: Do not do if you have a shoulder injury.

Garudasana

In your seated position, either on your heels or crossed legged (with cushion or block support if needed) raise your arms out to the sides to shoulder height and then bend the elbows so the fingers are pointing up to the ceiling. Wrap the right arm under the left arm, trying to place the top of the forearms against each other or wrapping the forearms around each other. You should feel a stretch in the upper back and shoulder blades. See if you can send your breath to any tension felt in this area. To increase the stretch, lift the elbows up – but keep the shoulders down. Stay here for 5-8 breaths and then repeat on the other side.

Mani Bandha Chakra

Bend your right arm and place your left hand under the right elbow to support the right arm. Focus your concentration on your right wrist and slowly begin to rotate the wrist joint. Rotate in one direction and then pause and continue in the other direction. Repeat with the left side.

Patangasana

Begin with the legs out in front of you and draw your heels into your buttocks. Take hold of either the ankles or interlace the fingers around the toes. Inhale, and straighten the spine. Exhale, leading with the chest begin to bend forwards towards the floor, pressing your elbows into your knees. Don’t round the upper back, keep the spine straight, even if that means you don’t move too much. Repeat this 3-5 times, hold the last one for 3-5 breaths.

Ashtanga Yoga

Bend the right knee and bring the heel of the right foot close to the buttocks. Interlace the fingers under the thigh. Inhale as you lift your lower leg up off the mat, exhale as you lower it back down. Repeat 3-5 times on each leg.

Gulf Naman

Sit on the mat with your legs straight out in front of you. Pull your toes back and then flex them forward, do this 8-10 times. Begin rotating the ankles in one direction and then the other, do 8 to 10 circles in each direction.

Purnaa Tip: Try this sequence first thing in the morning and lubricate stiff joints followed by a hot shower or bath …. Start 10 MINUTES TAKE IT TO 20 MINUTES …

In next Episode , we would take up some Stretch exercises which one most do when Joints have gotten to lubricated and It would not pain … Stretch exercises with some breathing exercises so that Winter’s become enjoyable rather than Painful …

TIP: GO OUT FOR A WALK EVERY DAY … ENJOY THE SUNLIGHT OR EVEN FOG OR SNOW .. DO NOT SIT HOME … ENJOY THE BLESSED NATURE … HAPPY WINTERS WITH YOGA …

Gentlemen and Ladies write to us if you want us to cover a specific area on yoga in detail.