4 Yoga Poses That May Help With Arthritis Pain
Yoga can help with arthritis by improving flexibility, reducing stress, and easing pain. Here are some yoga poses that may help with arthritis.
Warrior Pose - Strengthens the lower back, legs, and arms, and can help with stiff shoulders. Start by standing facing the front of your mat with your feet hip-width apart, then step one foot back about 3-4 feet, keep your front foot facing the front of your mat and then bend your front knee to a 90-degree angle and keep your back leg straight (toes facing the front, also). Reach your arms up to the sky. Maintain your alignment, hold, and breathe.
Modified Standing Forward Fold - Stretches the upper and lower back, hips, calves, and hamstrings, and strengthens the thighs and knees. Slowly stand and place a block in front of you. Stand straight with your feet hip width apart and knees slightly bent. Keep your arms relaxed along the side of your body and then slowly bend forward at the hips as far as is comfortable and touch your block. For an extra stretch, you can hold your elbows with the opposite hand, let your head be heavy, and very gently sway your upper body from side to side. Do this for several seconds.
Cat-Cow Pose - Improves strength and flexibility, and boosts blood circulation. For cat pose, start on your hands and knees (tabletop). While you inhale, press into your palms, curl your spine (like a cat stretch rounded), and drop your chin towards your chest. Hold for three to five seconds. Next go into cow pose. As you exhale, drop your stomach, and lift the crown of your head up. Hold again for three to five seconds. Repeat for 5-8 cycles. Remember to breathe.
Child’s Pose - Start with tabletop if you can, draw your big toes together and separate your knees a little wider than hips-width apart. Sit gently on your heels and melt your upper body down, allowing your head to contact the ground or a block. Relax your arms either out in front of you or along your sides. Breathe slowly and deeply for at least one minute.
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