Yoga for Arthritis-3

Siddha-asana (The Accomplished or Adept Pose)
Benefits
Siddha Asana has a curative effect on all joints below the waist area. The joints of the hip, knees and ankles are activated very effectively during this asana. Ii normalizes the circulation of blood in these areas. The supply of synovial fluid (joint fluid) is restored, and the spasticity and pain are removed.
It is very much beneficial for people suffering from any kind of nervous disorder. It brings power of concentration and mental equilibrium.
Position of Readiness
Sit on the carpeted floor. Stretch out both the legs in front and Keep your spine straight up and firm. Look straight. Keep the hands down on the floor. Breathe normally. 
Steps
• Fold the left leg back at the knee and bring the foot in front. Now stretching the toes and ankle of the left leg, try to bring them in a straight line. If you find it difficult, stretch them as much as easily possible. Bring the heel above the area where thigh and hip connected. Now your left knee should be on the floor. 
• Now bend the right leg at the knee and bring the right foot on the top of the left foot. Keep the right heel just above the left heel. Now stretching the ankle of the right leg keep the right knee also on the floor
• Keep the spine straight and firm with the palms facing up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead. Breathe normally.
• Stay in this position for about one minute. While releasing, first loosen the fingers of both the hands. Then lift up the right leg by hand and put it down on the floor and stretch out the legs.
• Rest for a few seconds repeat once more by alternating the legs. This time your right foot will be underneath and the left foot will be on the top.
Daily Practice
Do it two minutes and gradually increase the time to three minutes daily. 
Nataraja-asana (The Lord of the Dance Posture)
Benefits
It activates the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. The muscles, nerves and tissues of these areas are strengthened and their functioning is restored. It removes spinal rigidity and pain. Also removes backache, stiffness, and other disorders of the spine. It helps to strengthen your sense of balance and concentration. It strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency and the quality of determination.
Position of Readiness
Stand up on the carpeted floor with feet together and the arms by your sides. Keep the body straight and firm. Look in front and breathe normally.
Steps
• Inhaling slowly, fold back the right leg at the knee. Grab all the toes of the right leg with your right palm and rest the body weight on the left leg. 
• Slowly raise the left hand up keeping the fingers straight and tight and at the same time slowly push the right leg backwards.
• See that you are raising the left hand in front pushing the right foot backwards at a time.
• Continue raising the left arm upward until it is about 45 degrees from the floor while lifting the right leg as high as possible.
• Keep your gaze fixed slightly above the horizon.
• Complete inhaling and hold the breathe. Remain in the position for about one minute and then exhaling slowly return to a standing position.
• Repeat by lifting left leg.
Daily Practice
Begin by doing about two times initially and gradually increase it to three times.
Shava Asana (The Corpse posture) 
Benefits 
Though many consider this a simple posture, the goal of this asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation.
If your mind is restless or wondering focus your attention on all of the bodily sensations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath. While practicing your Yoga-asana routine you should always end the session with the shava-asana.
Position of Readiness
•Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
Steps
• Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and slowly through the nostrils.
• Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
• Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breathe a bit faster and deeper.

Yoga for Arthritis-2

Gomukha Asana (cow face posture)
Benefits
Gomukha Asana has a corrective effect upon all the major and minor joints of the body. It exercises the finger joints, the elbows, the shoulder joints, the toes, the ankles, the knees and the hip joints very effectively. It brings flexibility in the joints, strengthens the bones, increases the measurement of the chest and enhances the strength of the lungs and heart. All the muscles and nerves of various joints are toned up, activated and normalized.
Because of activation of the muscles, blood circulation is improved, leading to removal of the waste products. It restores the joint fluid and thereby removes spasticity and pain.
Note
The position of readiness for this asana might be very difficult to make for those arthritics whose knees, ankles and toes are severely affected. Such patients are advised to sit on the floor by simply folding the legs at the knees and keeping the spine straight.
Position of Readiness
Sit on the carpeted floor in a kneeling position. Keep the knees separated from one another by about four inches. Let the ankles and toes of both the legs fall on the floor in such a way that the toes are brought close to one another but the heels are upwards, spread out.
This will make an arch-like curve with the toes, soles and the heels. Then gradually put the whole weight of the body on the curve of the soles. Put the palms on the thighs.
Keep the spine and body straight, look in front at the level of your eyes and breathe normally.  
Steps
• Slowly bring the right hand to the back. Bend it at the right elbow and then raise the back of the palm up towards the neck. In this process the back of the palm is pressed against the spine. The fingers of the right hand face upwards. 
• Now fold the left hand at the elbow and raise it upwards by putting the left palm on the left shoulder. 
• Then, first try to touch the fingers of the left hand with the right hand. If there is any difficulty in touching the fingers to some individuals, they should try as much as possible and then stay there. Now make a lock by folding the fingers of both the hands. 
• Try to raise the elbow of the left hand straight upwards (with the lock). Breathe normally. This is a Gomukha Asana. 
• Retain this locked position for about 30 sec. You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute.
• While releasing the posture, loosen the grip on the fingers and then unlock the fingers gradually. Then slowly bring both the hands on the thighs and rest. 
• Now repeat the same process by using left hand first.
Daily Practice
Repeat the Gomukha asana two to three times on each side.
Vriksha Asana (The Tree Posture)
Benefits
It tones up all the muscle of the ankles, toes, knees, hip joints, shoulder joints, elbows, hands and fingers. It brings flexibility to the hands and legs and enhances the measurement of the chest. It removes all the strains activating all the joints of the body.
Note
You have to stand up on one leg for practicing this asana. In case any difficulty; take the support of a wall or a pillow.
Position of Readiness
Stand up on a carpeted floor, look straight keeping the hands hanging loose on the sides. Breathe normally.
Steps
• Stand up on the left leg and fold back the right leg at the knee. Bring the right foot on the left thigh so that the outer part of the heel and sole rest on the left thigh. This will twist the right foot a little and pres its side against the left thigh. Do not press the thigh with the heel but with its sides. 
• Balancing on the left foot, raise both hands over the head and join the palms and fingers together. Then bring the palms on the head so that the wrists rest on the head.
• Now try to give a backward pull on the folded elbows in order to bring them in one line. Look straight and tighten the leg you are standing on. Breathe normally. Stay in that position for 6 to 8 seconds.
• Release the pose; bring the arms and right leg back tightly to their respective sides. 
• Now grab the toes of the folded leg, lift it slightly upwards and then keep it on the floor. 
• Rest for a few seconds and repeat on the opposite leg.
Daily Practice
Do it three times during the first week. Slowly increase up to six times a day.
Setubandha Asana (Bridge Pose) 
Benefits
The main impact of this asana is on the spine and the hip joints. It also relieves pain and corrects disorders of the shoulder joints, neck, arms and the palms. It creates flexibility in the spine, for removing gastric troubles and for correcting respiratory disorders. It mainly strengthens the lower back and abdominal muscles and opens the chest. 
It reduces anxiety, fatigue, backache, headache, and insomnia. Calms the brain and helps alleviate stress and mild depression. Also, stimulates abdominal organs, lungs, and thyroid. Helps relieve the symptoms of menopause relieves menstrual discomfort.
Note
 Persons suffering from Neck injury, lumbar spondylitis, spinal and hip joint pain should consult yoga expert. Otherwise, arthritics in any condition and of any age can practice it. 
Position of Readiness
Lie on your back on the carpeted floor with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet close to your buttocks. Look straight up. Breathe normally.  
Steps 
• Lift the hip and the waist upwards while keeping the shoulders and the feet on the floor. Take the support of the palms on both sides while doing this. 
• Let the hands help in raising the waist upwards as high as it can be raised without strain. Support the body weight on the thumbs and the index fingers and the palms on the sides. Let the shoulders, neck and the head be firmly on the floor. Breathe normally. Stay in this position for 6 to 8 seconds.
• Now start lowering the hip towards the floor while still supporting the body weight on the palms, but do not let the body drop on the floor. Bring it down slowly. When the hip, the waist and the back are on the floor put your palms on the floor on both sides of the body. Stretch out the legs on the floor and rest for two to three normal breaths.
• After resting for a few seconds repeat the same process as you did during the first round.
Daily Practice
Do it four times daily during the first week. Gradually increase to maximum 6 rounds. 

Yoga for Arthritis-1

The arthritis patients with moderate and chronic trouble are advised to keep practicing regularly all the following asanas along with pranayama for complete cure.
Santulan Asana
Tricona Asana
Veera Asana
Gomukha Asana 
Vriksha Asana 
Setubandha Asana 
Siddha Asana
Natraj Asana 
Shava Asana

Santulan Asana (The Balance Posture)
Benefits
Santulan Asana has curative effect upon the knees, ankles, shoulder joints, wrists, palms and fingers. It removes rigidity and brings flexibility to the major joints of the body. It improves the blood circulation in the affected areas and tones up the muscles and gradually alleviates the pain in the joints and muscles.
Note
Initial it is a little bit difficulty to stand on one leg at a time. So you may stand near a pillar or a wall for supporting the body weight.
Position of Readiness
Stand upon the carpeted floor with feet together, let the hands hang on the sides and look straight forward. Breathe normally.
Steps
     • Standing and keeping the body weight up on the right leg, bend the left leg         at the knee. Catch the toes of the left leg with the left hand and try to               bring the heel of the left leg near the hip. 
     • If the heel cannot be brought nearer the hip due to pain in the knee, fold             the leg backward as much as possible.
     • Now slowly raise the right hand up towards the sky keeping the palm in the         straightforward position.
     • Stay in this position for 5 to 6 seconds. Keep looking straight and breathe           normally.
     • Slowly bring the right hand down and release the left leg to come on the             floor.
     • After resting for 6 to 8 seconds alternately follow the same process using            right leg.
Daily Practice
Do it 3 to 4 times daily during the first week. Gradually increase to six times a day.

Tricona Asana (The Triangle Posture)
Benefits
This asana is very effective in relieving pain and stiffness in the neck, shoulder joints, the spine, joints of the waist and hip and the hands and palms. The stretching of the body activates and normalizes all the joints of the body. It has good effect on the muscles of calves, hand, shoulder etc. It improves visionary power and mental attentiveness. Therapeutic cure for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica. 
Note
Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.
Position of Readiness
Stand upon the carpeted floor, keeping the legs at about two and a half feet distance from one another. Let the hands hang loosely on the sides and keep looking forward. Breathe normally.  
Steps
     • Inhaling slowly, raise both hands up to the level of the shoulders parallel to        the floor with the palms facing downwards. Complete inhaling and stay there        for two seconds.
     • Now start exhaling slowly turn the torso to the left and bend at the waist            and bring the right hand down to the left ankle. The palm of the right hand          should be placed along the outside of the left ankle. Raise the left arm up          towards the sky and complete exhaling. Both legs and arms are kept                  straight without bending the knees and elbows. 
     • Now turn the head upward to the left and look up at the fingertips of the            left hand. Stay here for 2 to 3 seconds and return to a standing position              inhaling slowly.
     • After resting for about 5 seconds repeat the same process on the opposite           side.
Daily Practice
Do it 3 to 4 times daily during the first week. Gradually increase to six times a day.  
Veera Asana (The Hero posture)
Benefits
It exercises all the joints very effectively and enhances the blood circulation in those areas. It strengthens the muscles of the thighs, the hip, the arms, the lungs and the chest. It reduces excess fat from these areas. It also promotes the functioning of digestive organs. It develops courage and bravery.
Position of readiness
Sit on carpeted floor in an easy way keeping the body straight. Look straight and breathe normally.
Steps
     • Fold the right leg at the knee and bring its heel behind the hips. The toes of         this leg should fall on the ground. The heel is up, touching the hip. There is         no body weight on the folded leg, all the weight of the body is on the floor.
     • Now fold the left leg at the knee and bring its foot on the thigh of the                folded right leg. Let the knee of this leg fall on the floor and let its sole rest        on the thigh of other leg.
     • Stretch both the hands on their respective sides and then bring the wrist on         the head. Then join the palms and the fingers of both hands close together.         Keep the wrist on the top of the head and keep the finger straight upwards.         Then try to straighten the elbows on their respective sides as much as is             comfortably possible.
     • Now straighten the spine, the neck and the head. Keep sight to the front. 
     • Keep the palm and the finger together. Elbows should be straight and tight.         Keep breathing normal way. 
     • This is Vera asana. Stay in this position 6 to 8 seconds. 
     • Now unfold the palms and bring down the hand. Then lift the upper foot by          hand and bringing it down to the floor. Then pull back the other folded leg          and bringing it to an easy pose. Now rest to five seconds. This asana is to          be repeated for the alternate leg also.
Daily Practice
Do it 3 to 4 times daily during the first week. Gradually increase to six times a day.