Times Now Digital

Aarushi Bhadury

5 Yoga Asanas You Must Do To Better Your Joint Health

Yoga for Joint Health (Credit-Freepik)

Yoga is known to help people not only improve their health but even tackle some issues that they may have been suffering from, for a long time without any cure. This not only improves your <span>mental health</span> but also improves your lifestyle drastically. As we grow older, we start experiencing issues related to our back or our bones and yoga has always helped with that. Here are 5 Yoga poses that will help improve your <span>joint health</span>. 

Hasta uttanasana, also known as the "Raised Arms Pose," is a standing backbend that's part of the Sun Salutation (Surya Namaskar) sequence. It's a great way to stretch your back and shoulders. 

<ul><li>Stand tall with your feet shoulder-width apart and arms relaxed at your sides. </li><li>Inhale and slowly raise both arms overhead, keeping them shoulder-width apart. </li><li>Keep your legs straight and slightly bend your head and upper body backwards. </li><li>Don't overexert yourself – go as far as feels comfortable. </li><li>Exhale and return to the starting position. </li></ul>Remember to practice on an empty stomach or at least 4 hours after eating. Ideally, do this pose during sunrise as it's part of the Sun Salutation sequence. 

Garland Pose, also known as Malasana, is more than just a physical stretch. It's a grounding and calming pose that can help you feel more connected to your yoga practice and less distracted. This pose activates the Muladhara chakra, which is associated with stability and security. By focusing on this chakra, you may feel more grounded and centred. The name "Garland Pose" comes from the Sanskrit word "mala," which refers to prayer beads. 

<ul><li>Squat down with your feet close together. </li><li>Separate your thighs slightly wider than your torso. </li><li>Lean forward and tuck your torso between your thighs. </li><li>Press your elbows against your knees and bring your palms together in a prayer position. </li><li>For a deeper stretch, reach your arms forward and wrap them around your shins. </li><li>Hold for 30 seconds to 1 minute, then slowly rise to standing. </li></ul>Remember, Garland Pose can be challenging for some people. Start with the basic version and gradually progress to more advanced variations as you become more comfortable.

Mountain Pose, or Tadasana, is a simple yet powerful pose that benefits your entire body and mind. Here's why: 

 Standing tall in Mountain Pose helps you align your body, stacking your shoulders, hips, knees, and ankles. This can counteract the slouching and tension caused by sitting at a computer for long periods. Mountain Pose enhances your awareness of your body's position and alignment. This awareness helps you make adjustments in other poses and daily activities. 

<ul><li>Stand with your big toes touching and heels slightly apart. </li><li>Lift and spread your toes, then lower them back down. </li><li>Align your head, shoulders, hips, and ankles in a straight line. </li><li>Let your arms hang naturally at your sides with palms facing forward. </li><li>Gaze straight ahead and breathe deeply. </li></ul> Beginner Tips 

Stand with feet hip-width apart for better balance and to ease lower back tension. Gently rock back and forth and side to side on your feet. Gradually come to a standstill with your weight evenly distributed. 

Yoga offers a wide range of benefits for people of all ages and abilities. One particularly effective pose is Paschimottanasana or Seated Forward Bend. 

<ul><li>Sit on the floor with your legs stretched straight out in front of you. </li><li>Place your palms on the floor beside your hips. </li><li>Exhale and reach forward, grabbing your big toes with your hands. </li><li>Keep your back straight and lean forward, gently arching your spine. </li><li>Bend your elbows and use them to pull your torso closer to your legs. </li><li>Gradually bring your forehead towards your knees, resting it comfortably if possible. </li><li>For deeper stretches, you can try holding your soles or resting your chin on your shins. </li><li>Hold this position for 1-5 minutes, focusing on your breath. </li></ul>To come out of the pose, inhale, lift your head and chest, and slowly straighten your legs. 

Dhanurasana, or Bow Pose, is a powerful yoga pose with a range of benefits. Here's what you need to know:

Dhanurasana comes from the Sanskrit words "dhanush" (bow) and "asana" (pose). As you Dhanurasana can be helpful for managing back problems and improving flexibility. The pose also stimulates the digestive system, aiding in digestion and potentially reducing bloating. Dhanurasana is believed to have a positive impact on both physical and spiritual well-being. 

<ul><li>Lie on your stomach with arms by your sides and legs stretched out. </li><li>Bend your knees and reach back to hold your toes (or use a strap if needed). </li><li>Inhale and lift your chest and thighs off the ground, creating a bow-like shape. </li><li>Keep your head and neck relaxed, looking slightly upwards. </li><li>Hold for a few breaths, then gently release and return to the starting position. </li></ul>

Health Conditions A-Z

health

mental health

yoga & asana

heart health

joint health

yoga asanas

Why Should You Include Kale In Your Everyday Diet?

Not Sugar But Salt Leads To Diabetes—6 Low-Sodium Foods You Can Opt For

11 Ways To Know If Your Baby Is Hungry?

Fitness

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

10 Brain-Boosting Activities to Sharpen Your Mind

10 Protein-Rich Breakfast Dishes To Try

10 Signs Your Heart Is Healthy

10 Foods To Improve Your Brain Health

10 Foods That Boost Your Metabolism

10 Exercise To Improve Grip Strength

10 Staple Foods To Make Eating Healthy Easier

10 Foods You Should Eat If You Are Weight-Training

10 Basics Rules Of Weight Training

10 Ways To Deal With Winter Dry Skin

Workout Week: 10 Back Exercises To Do At Gym

10 Healthy Chicken Recipes For Winter

10 Morning Habits That Can Make You Sick

10 Superfood To Help You Build Immunity

10 Cardio Exercises To Lose Belly Fat

10 Benefits Of Morning Runs

10 Intermittent Fasting Mistakes People Make

10 Toxic Morning Habits To Quit

10 Natural Ways To You Deal With Winter Dryness

10 Reasons Why Pickles Are Good For Winters

10 Healthy Custard Apple Recipes

10 Fun Activities To Build Your Kid’s Strength

10 Benefits Of Fenugreek Leaves

10 Exercises To Target Your Glutes

10 Dairy Alternative For Lactose Intolerant People

10 Health Benefits Of Avocado

Yoga is known to help people not only improve their health but even tackle some issues that they may have been suffering from, for a long time without any cure. This not only improves your mental health but also improves your lifestyle drastically. As we grow older, we start experiencing issues related to our back or our bones and yoga has always helped with that. Here are 5 Yoga poses that will help improve your joint health. Hastottanasana Hasta uttanasana, also known as the "Raised Arms Pose," is a standing backbend that's part of the Sun Salutation (Surya Namaskar) sequence. It's a great way to stretch your back and shoulders. Here's how to do it: Stand tall with your feet shoulder-width apart and arms relaxed at your sides. Inhale and slowly raise both arms overhead, keeping them shoulder-width apart. Keep your legs straight and slightly bend your head and upper body backwards. Don't overexert yourself – go as far as feels comfortable. Exhale and return to the starting position. Remember to practice on an empty stomach or at least 4 hours after eating. Ideally, do this pose during sunrise as it's part of the Sun Salutation sequence. Malasana Garland Pose, also known as Malasana, is more than just a physical stretch. It's a grounding and calming pose that can help you feel more connected to your yoga practice and less distracted. This pose activates the Muladhara chakra, which is associated with stability and security. By focusing on this chakra, you may feel more grounded and centred. The name "Garland Pose" comes from the Sanskrit word "mala," which refers to prayer beads. How to do Garland Pose: Squat down with your feet close together. Separate your thighs slightly wider than your torso. Lean forward and tuck your torso between your thighs. Press your elbows against your knees and bring your palms together in a prayer position. For a deeper stretch, reach your arms forward and wrap them around your shins. Hold for 30 seconds to 1 minute, then slowly rise to standing. Remember, Garland Pose can be challenging for some people. Start with the basic version and gradually progress to more advanced variations as you become more comfortable.Samasthithi/Tadasana Mountain Pose, or Tadasana, is a simple yet powerful pose that benefits your entire body and mind. Here's why:  Standing tall in Mountain Pose helps you align your body, stacking your shoulders, hips, knees, and ankles. This can counteract the slouching and tension caused by sitting at a computer for long periods. Mountain Pose enhances your awareness of your body's position and alignment. This awareness helps you make adjustments in other poses and daily activities. How to do Mountain Pose Stand with your big toes touching and heels slightly apart. Lift and spread your toes, then lower them back down. Align your head, shoulders, hips, and ankles in a straight line. Let your arms hang naturally at your sides with palms facing forward. Gaze straight ahead and breathe deeply.  Beginner Tips Stand with feet hip-width apart for better balance and to ease lower back tension. Gently rock back and forth and side to side on your feet. Gradually come to a standstill with your weight evenly distributed. Paschimottanasana Yoga offers a wide range of benefits for people of all ages and abilities. One particularly effective pose is Paschimottanasana or Seated Forward Bend. Here's how to do it: Sit on the floor with your legs stretched straight out in front of you. Place your palms on the floor beside your hips. Exhale and reach forward, grabbing your big toes with your hands. Keep your back straight and lean forward, gently arching your spine. Bend your elbows and use them to pull your torso closer to your legs. Gradually bring your forehead towards your knees, resting it comfortably if possible. For deeper stretches, you can try holding your soles or resting your chin on your shins. Hold this position for 1-5 minutes, focusing on your breath. To come out of the pose, inhale, lift your head and chest, and slowly straighten your legs. Dhanurasana Dhanurasana, or Bow Pose, is a powerful yoga pose with a range of benefits. Here's what you need to know:Dhanurasana comes from the Sanskrit words "dhanush" (bow) and "asana" (pose). As you Dhanurasana can be helpful for managing back problems and improving flexibility. The pose also stimulates the digestive system, aiding in digestion and potentially reducing bloating. Dhanurasana is believed to have a positive impact on both physical and spiritual well-being. How to do it Lie on your stomach with arms by your sides and legs stretched out. Bend your knees and reach back to hold your toes (or use a strap if needed). Inhale and lift your chest and thighs off the ground, creating a bow-like shape. Keep your head and neck relaxed, looking slightly upwards. Hold for a few breaths, then gently release and return to the starting position. 