![yoga-asana-advanced_iStock](https://img.etimg.com/thumb/msid-92208511,width-650,height-488,imgsize-34512,resizemode-75/yoga-asana-advanced_istock.jpg)
ETPanache Digital got in touch with yoga experts to help you understand more about yoga asanas and pain relief. We hope this information would make you fitter and wiser to take on today’s challenges.
Is It Safe?
A large section of people suffering from chronic pain are reluctant to give yoga a try. Busting the myth, experts say that practising yoga regularly can not only reduce the discomfort, but also strengthen the muscles and joints.
Dr Pramod Bhor, HOD-Orthopedic Surgery at Fortis Hiranandani Hospital, Vashi, says it is safe for people suffering from muscle strain or even chronic joint pain due to arthritis and osteoarthritis to do yoga. The discipline is an effective tool to improve joint flexibility and lower stress levels. "All people can perform yoga, but it is essential to modify these exercises according to one's physical condition and age," he adds.
![yoga-asanas-advanced_iStock yoga-asanas-advanced_iStock](https://img.etimg.com/photo/msid-42031747/et-logo.jpg)
For people suffering from arthritis, Deepak Jha, a yoga expert at Medanta Hospital, Gurgaon, recommends asanas that will increase blood circulation to the joints. "When performing yoga, your blood circulation increases, and muscles, veins and glands stretch and contract. The lactic acid layer around the muscles and glands is then forced to move and not stay gathered in one place. Hence, yoga can allow mobility in the joints and there is improved blood circulation in the muscles," he explains.
People experiencing back issues can perform yoga asanas lying on the stomach as it can help relax the back and alleviate pain. Salabhasana (locust pose), sarpasana (snake pose) and bhujangasana (cobra pose) are some of the poses they can try.
Leg strengthening and sitting asanas are great for people with knee issues. Dr Bhor says people with knee problems mustn't perform activities that require squatting. SARVA Founder Sarvesh Shashi recommends starting with chair yoga. "Slowly, graduate to other forms of yoga," he adds.
For shoulder problems, asanas such as tadasana (mountain pose), katichakrasana (standing spinal twist), tiryak tadasana (swaying palm tree pose) and gomukhasana (cow face pose) could give relief depending on the cause of the problem.
Jha also says surya namaskars (sun salutation) — a sequence of 12 poses — can alleviate joint pain.
![Sarvesh Shashi of Sarva Sarvesh Shashi of Sarva](https://img.etimg.com/photo/msid-42031747/et-logo.jpg)
For The Back
- Setubandhasana (hip bridge pose)
- Ardha bhujangasana (half cobra pose)
- Salabhasana (locust pose)
- Supt Vakrasana (supine back twist pose)
For The Knee
- Standing straight leg raises (Utthita Eka Padasana)
- Titliasana (butterfly pose)
- Trikonasana (triangle pose)
- Adhomukhosvanasana (downward-facing dog)
- Knee press on a towel
![Heena Bhimani of GOQii Heena Bhimani of GOQii](https://img.etimg.com/photo/msid-42031747/et-logo.jpg)
For The Shoulder:
- Gomukhasana (cow pose)
- Manjrasana (cat-cow stretch)
- Uttanasana (standing forward bend)
- Sukhasana Parivrtti (easy seated twist)
A Word Of Caution
"Poses that require extreme stretching, back bending, extreme balance on feet or arms should be avoided in the first stages of yoga for people with joint pain,” says Shashi.
Dr Bhor points out that it's important to give the body adequate rest, especially when one experiences some discomfort.
![Dr Pramod Bhor of Fortis Hiranandani Hospital Dr Pramod Bhor of Fortis Hiranandani Hospital](https://img.etimg.com/photo/msid-42031747/et-logo.jpg)
Jha advises people suffering from conditions like slipped disc or spondylitis to not take up yoga unless it is under the supervision of a certified yoga instructor and orthopaedic doctor. "Only approved exercises and stretches should be done under supervision. Else, patients can aggravate the injury," he says.
People who have recently had surgery or delivered a baby via C-section or have heart conditions should not engage in yoga until given clearance by their doctor. The best option for such people is breathing exercises.
Furthermore, all yoga gurus suggest performing the asanas under the supervision and guidance of an expert so that no harm is caused to the body.
Healthy Life, Happy You!
Your healthy habits can make all the difference when combined with yoga.
Begin your day with a glass of warm water and do the Malasana (deep squat or garland pose) before brushing your teeth. This pose helps relieve stress from the pelvic area, stretching your hips, groin, ankles and back. This activity will keep your gut clean, says Bhimani.
Moving every hour will be beneficial to the body, especially if your job makes you sit in one place throughout the day. Staying active gets blood circulation going and it’s important for joint health.
![Deepak Jha of Medanta Hospital Deepak Jha of Medanta Hospital](https://img.etimg.com/photo/msid-42031747/et-logo.jpg)
Good nutrition and adequate sleep are essential pillars for building a good lifestyle. Your diet must contain calcium, Omega 3 fatty acids, Vitamin D and Vitamin C, among other nutrients.
Taking care of these aspects will ensure a healthy life.
Disclaimer: Consult your doctor and a certified yoga guru before starting to practise any asanas.
(Catch all the Business News, Breaking News, Budget 2024 Events and Latest News Updates on The Economic Times.)
Subscribe to The Economic Times Prime and read the ET ePaper online.
Read More News on
(Catch all the Business News, Breaking News, Budget 2024 Events and Latest News Updates on The Economic Times.)
Subscribe to The Economic Times Prime and read the ET ePaper online.