Joint pain: Yoga and Ayurveda

Ayurveda and Yoga originated from Vedic tradition of India, now known worldwide. Both have same objective to supreme betterment of human life and health. Yoga is a lighter way to exercise, it is just not physical but it creates harmony between mind and body. Yoga is yoke in English which literally means “to join together”. It combines body, mind and soul together. It stimulates the mind and body to become stronger by bridging soul. Yoga and ayurveda goes hand in hand and can be found in Charaka Samhita (ayurvedic text in Sanskrit). Yoga is known for releasing stress and soothing mind. There are three doshas pitta, kapha and vata. It balances all three doshas with different poses which have different effects. It tones every area of body, cleanses toxins from visceral organs so does ayurveda.

In today’s hectic life, people are susceptible to back pain, knee pain, neck pain, etc. due to sedentary lifestyle and fast food. Which may lead to questions like: Is your drawer filled with painkillers? You have knee pain or shoulder ache while walking or playing? Are you restricted to enjoy your life your way?

If your answer is yes in any of questions above, you are struggling with joints pain, which may lead to further complications in life. Take your time out and be selfish for a while. Practice yoga to break-up with pain. Inadequate exercise, insufficient nutrients, weak immunity and bones causes furthermore complications. Allopathic medicine may reduce pain but it never cures the root cause. Whereas, yoga with ayurvedic cure effectively uproots the pain and balances mind and body.

The following are the yoga positions which work on joints and alleviate pain and make them stronger:

• Veerbhadrasan- known as warrior pose named after a warrior called Veerbhadra, it helps to strengthens the knee, low back, shoulder, arms and thighs muscles. It balances the body and increases stamina. Patients who have frozen shoulder must practice this yoga pose.

How to do?

1. Standing straight on the yoga mat, slowly widen your feet to at least 3 feet apart.
2. Move your right foot out to 90° and move left foot by 15°.
3. Your heel of the right foot must be aligned to the center of the left foot.
4. Slowly spread your arms parallel to the ground, palm facing upwards and lift them to the height of shoulder.
5. Slightly bend your knee aligned to the right ankle and breathe out.
6. Turn your head towards right.
7. Push your pelvis low, hold the position and keep breathing.
8. Breathe in while coming up and breathe out while bringing your hands down.
9. Repeat with your left foot.

• Dhanurasana- known as bow pose, when body takes a bow like shape. It strengthens low back, chest, neck, shoulder and stomach muscles. Adding flexibility to back, leg and arms.

How to do?

1. On the mat, lie on your stomach. Keep your feet apart and your arms by the side of your body.
2. Fold your legs; hold your ankles with your hands.
3. Lift your chest up while breathing in, and pull your legs up and back.
4. Look ahead.
5. Keep the pose still while you take deep breath.
6. Your body shape is like bow.
7. Stretch only as far as your body agrees.
8. After 15 -20 seconds, release your ankles and slowly bring your legs and chest to the starting position.

• Setu Banshasana – known as bridge pose which forms shape of a bridge. It strengthens back, chest, and neck muscles. It stretches spine and chest and neck. It helps in improving digestion, hypertension, asthma and osteoporosis.

How to do?

1. Lie straight on the back, spread your legs parallel to hips and fold your knees. Keep your feet 10-12 inches away from pelvis. Keeping knees and ankles in a straight line.
2. Keep your arms on the side your body with palms touching the ground.
3. Gently lift your low back, middle back and upper back. Roll the shoulder inside. Let the chest touch the chin, supporting your weight with your shoulders, arms and feet. You will feel your bottom firm. The thighs are parallel to each other and to the floor.
4. If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
5. Hold the posture for a minute or two and exhale as you gently release the pose.

• Trikonasana- the triangle pose forms a triangular shape of the body. This pose strengthens the legs, knees, ankles, arms and chest. Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine. The people with sciatica and back pain are most benefited.

How to do?

1. Stand with your feet comfortably wide.
2. Turn your right foot out 90°and left foot in by 15°.
3. Your heel of the right foot must be aligned to the center of the left foot..
4. Keep your waist straight; bend your body to the right hips. This will allow your hand left in the air and keep it straight.
5. Try to rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
6. Make sure that your body is bent sideways only.
7. While taking long breadth keep your body steady and stretch maximum.
8. Inhale, come up, bring your arms down to your sides, and straighten your feet and rest.

• Ustrasana – is a camel pose helps in improving digestion and strengthens back and shoulder. Also, improves flexibility of spine

How to do?

1. Kneel on the yoga mat and place your hands on the hips.
2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
5. Do not strain or flex your neck but keep it in a neutral position.
6. Stay in this posture for a couple of breaths.
7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.

The combination of yoga and ayurveda cures the whole system of well-being. There is no such combination of Vedic science in the greater universe. It affects mind, body and soul. Heals the mind, uproot the disease; there is not greater dimension that cures spiritually. To alleviate pain try these yoga asanas in the supervision of certified trainer with ayurvedic oil, ointment and spray for the best results. Please like and share your thoughts