With age, people often start complaining of joint pain. In today’s lifestyle, people are troubled by joint and bone pain at an early age. Slowly this is becoming a common problem. To ignore it means to be surrounded by troubles in old age. If you want to avoid joint pain, then from the very beginning you have to include some yoga practice in your routine regularly Yoga Teacher Training in Rishikesh will save you from joint pain to a great extent. Know which yoga is better for reducing joint pain.
1. Veer-Bhadrasana (Warrior Pose)
Due to this, the knees become strong. It also helps to activate clogged shoulders. Veer-Bhadrasana provides balance to the body by reducing tension from the shoulders. In this way, it gives easy relief from joint pain.
The Right Way to Do Veer-Bhadrasana
- Begin with Tadasana. Stand with your feet hip-width apart and keep your hands by your side.
- Let your thoughts settle. Focus on the present moment.
- Breathe deeply and evenly and calm your mind. Now turn to your left.
- While exhaling, spread your legs apart. There should be about a 4 to 5 feet distance between both feet.
- Bend your right leg at 90 degrees. Pull your left leg inward at a 45-degree angle.
- Align your back foot with the heel of your front foot.
- Put your body weight on your left heel. Then, exhale while bending your right knee at your right ankle. Your shin should be straight with the floor.
- Now extend your arms towards the sky while taking them above your head. Now join both palms together and make a posture of salutation.
- Keep your head up and gaze at the sky.
- Maintain your position in this posture for 30 to 60 seconds.
- Now come back to the first position.
- Now repeat this whole process with the other leg.
Benefits of Virabhadrasana:
- Strengthens the muscles
- Enhances blood circulation
- Boosts confidence
- Tones the body
- Reduce shoulder pain
This easy mainly opens up closed shoulders. Makes the back flexible. By doing Dhanurasana, stress and stiffness are removed from the body. You can also do this with a little bit of ease.
How to do Dhanurasana:
It is necessary to practice this asana in the right way, only then you can get its benefits. Let us know what are these steps-
- Lie down on your stomach and keep a distance between your legs.
- Keep your arms parallel to the hips on either side of your body.
- Slowly, bend your knees upward and hold your ankles with your hands.
- Breathe in and lift your chest off the ground and raise and stretch your legs.
- You should feel a stretch in your arms, thighs, and all over your body
- Stay in this posture for 12-15 seconds.
- Pay attention to your breath as you take long, deep breaths.
- Slowly bring your chest and feet back to the ground.
- Release your grip at the ankles, and relax your hands by the sides.
- Repeat this until something sets.
Benefits of Dhanurasana:
Practicing Dhanurasana regularly can bring various health benefits to your body-
- It helps in strengthening the back as well as the abdominal muscles.
- This asana helps in stimulating the reproductive organs.
- Practicing this asana helps to widen and open the neck, chest, and shoulders.
- Practicing this asana tones up the leg and arm muscles.
- It increases the flexibility of your back as well as helps in reducing back pain.
- This asana is a great stress buster.
- With the help of this asana with regular practice, you can get rid of many menstrual problems.
- This asana can also prove beneficial for people with kidney disease.
- Practicing this asana can be helpful in treating these diseases if you have asthma or respiratory problems.
- This asana can make the ankles, chest, waist, thighs, and all the abdominal organs strong.
- By doing Dhanurasana, the function of the heart, pancreas, small intestine and large intestine improve, due to which your digestion remains good.
Garudasana relaxes the legs. Makes them flexible. This pose strengthens the calves and stretches the thighs. It also improves neuromuscular coordination. Practice Garudasana only on an empty stomach, it will definitely be beneficial.
How to do Garudasana – (Eagle Pose):
- Prepare yourself mentally and physically before doing Garudasana.
- Now choose a flat ground and lay the yoga mat.
- Then stand up straight on the yoga mat in Tadasana. During this, you continue the process of breathing normally.
- In the next step, you have to bend the knees slightly and put both hands in front.
- Now bring the balance of the whole body on the right leg and raise the left leg.
- After this, move the left leg behind while rotating it in front of the right leg.
- During this, the left thigh will be on the right thigh.
- Now in the next step, you have to cross both arms by bending the elbows. During this, the left arm is to be kept on top of the right arm.
- Then you have to try to bring both palms in the salutation posture.
- Then slowly coming to your initial state, repeat the same process on the other side.
- This asana can be done 4 to 5 times.
Benefits of Garudasana:
- Improving Balance
- To stretch the thighs and hips
- To flex the back
- Helps in Muscle Strength
- To reduce stress