5 Yoga Asanas You Must Do To Better Your Joint Health

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.