Complete Guide on Yoga for Arthritis

Yoga for Arthritis: Shoulder Socket Rotation

Stay in the same position as Elbow bending

Make a circular movement from the shoulder joints, keeping the fingers in contact with the shoulders. Do 10 times clockwise, then 10 times anti-clockwise. Try to make the circular movement of each elbow as large as possible, bringing the two elbows in contact with each other in front of the chest.

Yoga for Arthritis: Knee Bending and Knee Crank

Knee bending

• Assume the base position.
• Bend the right leg at the knee and clasp the hands under the right thigh.
• Straighten the right leg without allowing the heel or toe to touch the ground.
• Keep the hands under the right thigh but allow the arms to straighten.
• Bend the right leg as much as possible at the knee, bringing the heel near the right buttock. Repeat 10 times.
• Now repeat the same procedure with the left leg.

Knee crank

• Assume the base position.
• Instead of stretching the right leg, hold the thigh near the trunk and rotate the lower leg in a circular motion about the knee.
• Do 10 times clockwise, then 10 times anti-clockwise. Repeat the same procedure with the Left leg.

Yoga for Arthritis: Wrist Joint Rotation

• Stay in the same position as exercise 12 but with only the right hand extended.
• Clench the right fist and rotate it clockwise 10 times about the wrist. Then rotate the fist anti-clockwise 10 times. Repeat the same movement with the left hand. Extend both arms in front of the body with the fists clenched.
• Rotate the fists together 10 times clockwise and then 10 times anti-clockwise.

Yoga for Arthritis: Dynamic Spinal Twist

• Assume the base position.
• Separate the Legs as much as is comfortable.
• Keeping the arms straight, bring the right hand to the left big toe and stretch the left arm behind the back.
• Keep both arms in one straight line.
• Turn the head and look backward, directing the gaze to the left hand.
• Turn the trunk in the opposite direction; bring the left hand to the right big toe and stretch the right arm behind you.
• This is one round.
• Repeat 10 or 20 times.
• At the beginning do the exercise slowly, and then gradually increase the speed.

Variation

If the practitioner wishes, he can try to separate the legs further without bending them, and then repeat the entire exercise.

Yoga for Arthritis: Elbow Bending

(i) Elbow bending

• Maintain the same position as exercise 13 but hold both arms outstretched with the hands open and the palms uppermost.
• Bend both arms at the elbows, touch the shoulders with the fingers, then straighten the arms again. Repeat this exercise 10 times.

(ii) Elbow bending

• Perform the same exercise but with the arms extended sideways.
• Do 10 times.

Ankle Rotation: Yoga for Arthritis

• Remain in the base position as in exercise 1.
• Separate the legs, keeping them straight.
• Keep the heels in contact with the floor.
• Rotate the right foot clockwise about the ankle 10 times.
• Rotate the right foot in the same way but anti- clockwise 10 times.
• Repeat the same procedure with the left foot. Then rotate both feet together.

Ankle Crank: Yoga Asana for Arthritis

• Assume the base position.
• Place the right ankle on the left thigh.
• With the assistance of the left hand, rotate the right foot clockwise 10 times, then anticlockwise 10 times.
• Repeat the same procedure with the left foot.

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