Yoga comes in different forms but generally involves positioning the body in various poses along with coordinated breathing and meditation exercises. Following asanas are generally prescribed to deal with physical symptoms of arthritis: -

Trikona Asana (Triangle Posture/ Utthita trikona asana)

Sthiti: Stand erect with feet close together, hands along the thighs, fingers stretched out.

Instructions:

1)    Stand with feet together and the arms by your sides

2)    Raise both hands slowly till they reach the horizontal position as the right foot is moved to about a metre away from the left foot. Inhale…

3)    Slowly bend to the right side. The fingers of the right hand should touch the right foot. The left arm is raised straight up in line with the right hand with palms facing forward. Stretch up the left arm and see along the fingers.

4)    After returning to the vertical position, first with hands horizontal and downwards, repeat on the left side

Parivartha Trikona asana (Revolved Triangle Pose)

Sthiti: Stand erect with feet close together, hands along the thighs, fingers stretched out.

Instructions:

1)    Stand with the feet together and arms by your sides.

2)    Separate the feet slightly further than shoulder distance apart.

3)    Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down.

4)    Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upwards. Both legs and arms are kept straight without bending the knees and elbows.

5)    Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to the standing position with the arms outstretched.

6)    Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4-6 on the opposite side.

This Parivrutta trikona asana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax back shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of thighs and calves as well as hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves discomforts due to arthritis.

III) Padahastasana (Hand to Foot Pose)

First come to Thadasana pose

Instructions:

1)    Stand erect with legs together; raise the arms parallel to the ground

2)     Raise the hands. Inhale while going up. Stretch the body from the coccyx.

3)    Making the back concave, bend forward till the body comes to a horizontal position. Attempt to push the bottom of the spine forward while bending. Breathe out while going down. Then inhale.

4)    While exhaling go down till the palms can rest on the ground and forehead can touch the knees. Retain the position for about two minutes without allowing the knee to bend and then return to Sthiti.

IV) Vriksha-asana (Tree Pose)

Instructions: -

1)    Stand with the feet together and the arms by your sides

2)    Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.

3)    While balancing the left foot, raise both the arms over the head while keeping the elbows unbent and joining the palms together.

4)    Hold the posture while breathing gently through the nostrils for about 10 complete breaths.

5)    Lower the arms and right leg and return to the tadasana pose. – standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

6)    The challenge of the vriksha-asana is maintaining balance on one leg. Poor balance is often the result of a restless mind or districted attention. Regular practice of this posture will help focus the mood and cultivate concentration. (dharana).

7)    Aim to achieve the “rootedness” and firmness of a tree. Regular practice of vriksha-asana improves concentration, balance and co-ordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well. Helps in curing arthritis problems.

V) Garudasana (Eagle pose)

Instructions:

1)         Stand in Sthiti, bend your knees slightly, lift your left foot up and balance on your right foot, cross your left thigh over the right. Point your left toes towards the floor, press the foot back and then hook the top of the foot behind the lower right calf. Balance on the right foot.

2)         Stretch your arms straight forward, parallel to the floor and spread your scapula wide across the back of your torso. Cross the arms in-front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.

3)         Press the right hand to the right and the left hand to the left so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together, life your elbows up and stretch the fingers towards the ceiling.

4)         Stay for 15 to 30 seconds, then unwind the legs and arms and stand in tadasana again. Repeat for the same length of time with the arms and legs reversed.

5)         Press the right hand to the right and the left hand to the left so that the palms are now facing each other.

6)         The thumb of the right hand should pass in front of the little finger of the left.

7)         Now press the palms together, lift your elbows up and stretch the fingers towards the ceiling.

8)         Stay for 15 to 30 seconds, then unwind the legs and arms and stand in tadasana again. Repeat for the same length of time with the arms and legs reversed.

Veerabhadrasan (Warrior pose)

Instructions

1)         Stand in tadasana. With an exhalation, step or lightly jump your feet four feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

2)         Turn your right foot slightly to the right and your left foot to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the centre of the left knee cap is in line with that of the left ankle.

3)         Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.

4)         Stretch the arms away from the space between the shoulder blades parallel to the floor. Don’t lean the torso over the left thigh. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.

Stay for 30 seconds to one minute. Inhale, reverse the feet and repeat for the same time duration to the left.

(Note: Article reproduced from an early edition of Ayurveda & Health Tourism Magazine with added inputs)