Health and wellness have become a hot topic these days. From Pilates to Tai chi exercises, everyone seems to be on the hunt for the next big thing. But you don’t need an expensive gym or fitness club membership to be healthy. Because the answer to your fitness problems lies in an ancient Indian technique - YOGA.

Here are some health benefits of yoga:

• Moves the joints through their full range of motions and increases flexibility
• Increases the flow of blood and oxygen to the joints
• Promotes the flow of synovial fluid, which nourishes joints and allows smooth movement of the bones
• Improves respiration, energy, and vitality
• It helps loosen the muscles and connective tissues
• Helps build muscle strength and stabilize the joints
• Helps maintain a balanced metabolism and promotes weight loss

Research confirms that yoga can have remarkable effects on joint pain.

According to a study by Ghasemi GA et al. yoga reduced pain, morning stiffness, and improved quality of life in women with knee osteoarthritis.¹

Another study from Canada by SH Moonaz et al. showed that practicing yoga three times a week significantly decreased pain and improved general health, vitality, and mental health in patients with knee osteoarthritis and rheumatoid arthritis (an inflammatory autoimmune condition).²

If you’re new at yoga, look for a gentle, careful form of practice. Avoid overstretching or straining, as it can worsen joint pain. Do adequate research or join a yoga class. An experienced teacher can help you modify poses according to your physical condition.

Here are some effective yoga poses for joint pain:

• Stand with your legs hip-distance apart. Keep your arms on your sides
• Now, spread your legs wide apart and turn your left foot out such that it faces the left side.
• Now turn the other feet inward to make a 45-degree angle
• Next, twist your body completely to the left side and go forward on your left knee making a 90-degree angle. Your knee should not cross the toe.
• Stretch the other leg properly and go into a namaste position.
• Move your arms up above your head and lookup. Arch your back and stretch.
• Hold the pose for 10 seconds and repeat with the right side.

• It helps strengthen arms, legs, and lower back
• It also improves the body’s balance and stamina
• It is also helpful in the case of frozen shoulders.

• Lie on your back and fold your knees. Keep your feet apart on the mat.
• Place your arms beside your body and your palms should face down.
• Inhale and slowly lift your lower back, middle back, and upper back off the mat. Support your body weight with your shoulders, arms, and feet.
• Keep your bottom firm up in this pose. And the thighs should be parallel to each other and the ground.
• Hold the posture for 20 seconds and exhale as you gently release the posture.

• It strengthens the back muscles
• It stretches the chest, neck, and spine
• It can help patients suffering from asthma, high blood pressure, osteoporosis, and sinusitis

• Lying on your stomach, place your lower arms on the mat and bend your elbows to 90-degrees.
• Lift your body off the mat, so your weight is on your arms and toes.
• Try to hold your body as flat as possible.
• Hold the position for 20 seconds and repeat.

• This exercise strengthens the back, chest, shoulders, and abdomen.
• It also improves balance and coordination

• Sit with your back straight and extend both legs.
• Bring your right foot to the outside of your left thigh
• Flex your left foot and engage your thigh
• Place your right hand behind you and bring your knee closer to your chest.
• Inhale and sit up tall.
• Exhale and twist from the base of your spine toward the right.

• It can relieve back pain and stiffness
• It stretches and compresses the muscles

• Lie on your stomach and keep your feet apart such that they are in line with your hips. Place your arms beside your body.
• Fold your knees, take your hands backward, and hold your ankles.
• Breathe in, and lift your chest off the ground. Gently pull your legs towards the back.
• Look straight ahead and keep the pose stable while paying attention to your breath.
• Your body is now curved and as taut as a bow.
• After 15 seconds, exhale and gently bring your legs and chest to the ground. Slowly release the ankles and relax.

• Strengthens the back and abdominal muscles
• Opens up the chest, neck, and shoulders
• Tones the leg and arm muscles

• Stand straight with arms by the side of your body.
• Bend your right knee and place your right foot on your left thigh.
• Make sure that your left leg is straight. Balance yourself.
• Once you have found your balance, inhale and raise your arms over your head, and bring your palms together to form namaste.
• Stare straight ahead and focus on an object.

• It strengthens the hip and pelvic region
• It also improves balance and concentration

Yoga is a safe, and effective way to increase mobility, flexibility, and muscle strength. However, everyone has different abilities and it’s important to check with a health professional before starting any new physical activity.