Houston Physicians’ Hospital understands that joint pain can be frustrating. From aching knees to a stiff back, joint pain can hinder movement and cause difficulty when performing everyday tasks. Those suffering from joint pain may find yoga to be a relaxing and helpful way to ease the pain. Here, we’ve listed some of the top yoga poses to reduce joint pain and help you get back to your daily life:
Sun Salutations
A particularly beneficial pose to do in the morning, sun salutations stretch the spine and can help wake up your muscles. To perform this move, stand with both of your feet touching as you bring your hands together, palms touching. Raise both arms upward as you exhale and slowly bend backward while stretching your arms above your head.
Cow Pose
While the name may sound funny, the cow pose is beneficial to reducing tension felt in the joints. The pose is simple to master. Get on all fours with your hands shoulder-width apart. Keep your hands directly under your shoulders and your fingers widely spread. The knees should be aligned right under your hips. Bring your chest forward and up as you allow your shoulder blades to press down toward your waist. Tip your pelvis up and back.
Bridge Pose
Bridges are particularly helpful in improving posture, which can reduce pain in the back and shoulders. Lie on the floor with your feet firmly planted and your knees facing towards the ceiling. As you exhale, push your feet and arms firmly into the floor. Raise your tailbone until your thighs are parallel to the floor. Keep your knees directly over your heels during this move.
Crescent Lunge
The crescent lunge pose is a great pose for those suffering pain in the hip joints. Start by positioning yourself in a standard lunge position. Drop your right knee to the floor and lengthen your tailbone in the same direction as your right heel. Slide your right knee forward and breathe deeply as you lift and stretch your arms.
Child’s Pose
Those suffering from more severe joint pain may find this pose beneficial, as it provides a really gentle stretch. Begin this pose by dropping to your knees and spreading them wide enough for your big toes to touch. Position your hips so that they are resting on top of your heels. Stretch your arms forward onto the ground.
Downward-Facing Dog
This popular position helps improve flexibility and reduce joint pain by stretching and lengthening the spine. To begin, position yourself on all fours with your knees directly below your hips. Place your hands just slightly in front of your shoulders. Exhale as you push your knees away from the floor. Lengthen your tailbone away from the back of your pelvis and press it gently toward the upper part of your hips. Lift the sitting bones upward and draw the inner legs up into the groin area, away from your ankles.
Many people suffering from joint pain have turned to yoga to improve flexibility, strengthen muscles, and reduce the aching feeling in their joints. However, some cases require more care than yoga alone. If you are suffering from chronic joint pain, give Houston Physicians’ Hospital a call at (281) 557-5620.