Best yoga for Osteoarthritis

Would you use yoga for physical recovery and health?
Yoga is great for so many things, spiritual health, mental health, physical health. When we talk about physical health though most people don’t realise just how and what it’s good for. So here is an article for those that suffer from osteoarthritis, the poses to use, how to use them, and how often to use them. Remember yoga isn’t a chore it’s a way of life improvement.
MOUNTAIN POSEStand with the sides of the big toes touching, heels should be slightly apart.

  1. Lift and spread your toes, and place them back down on the floor. 
  2. Rock back and forth and side to side to help establish the correct neutrality of the spine weight balanced evenly between both legs. Keep the palms facing outwards.
  3. Hold the pose for between 30seconds and a minute, breathing deeply and evenly on both exhale and inhale.
WARRIOR TWO
From a standing position, step your feet about 4 feet apart. 
  1. Lift your arms to the front and back until they are parallel with the floor.
  2. Keep your right foot straight and turn your left foot 90 degrees to the left, aligning your heels. 
  3. Exhale and bend your left knee over your left ankle don’t let the knee pass the ankle or toes.
  4. Stretch your arms out straight, keeping them parallel to the floor, and lifting to release the shoulders down and back.
  5. Turn your head left and look over your outstretched fingers unless this causes strain on the neck in which case look ahead.
  6. Hold this pose for up to 10 exhalations then reverse your feet and repeat on the left side.
BOUND ANGLE
Begin seated on the floor with your legs straight in front of you give the hips a giggle to help release tension.
  1. Bend your knees and pull your heels in toward your pelvis. 
  2. Drop your knees to the sides, pressing the bottom of your feet together.
  3. Keep the outer edges of your feet on the floor to maintain the position for 5-10 exhalations. 
STAFF POSE
Please be aware that this is not great for any lower back injury and technique is very important like MOUNTAIN POSE.
Sit on the floor with your legs together, and stretch them out in front of you, place a pillow, rolled towel or blanket under your tailbone for added comfort.
  1. You can check you have proper alignment by sitting against a wall. Your shoulder blades should touch the wall, but your lower back and back of your head should not and you should only feel stretching not pain.
  2. Firm your thighs, pressing them down while rotating them toward each other. 
  3. Flex your ankles – using your heels to press out. 
  4. Hold the position for at least 10 exhalations.

warrior two

mountain pose

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