5 Yoga Poses to Relieve Inflammation & Joint Pains.

Do your knee joint or wrists or shoulders ache bother you when you’re out and about? 

Is the pain in your joints limiting you from enjoying life the way you wish to? 

Are you tired of popping painkillers multiple times a day?

If you said yes for either of these questions...

You've obviously had enough of those pesky joint pains that always seem to rain on your parade.

As one ages, the chances of joint pains increases. 

Even more so, if you’re a woman going through menopause.

Why?

Because estrogen, the female hormone, not only helps lubricate the joints, keeping it moving freely…

But it also helps with regulating inflammatory levels, and when estrogen levels decline, joint pains become more and more common.

While there are medications that can help with pain, constantly taking them is harmful for the body.

So to help you ease your joint pains naturally, here are 5 yoga poses that can help:

A word of caution!

Make use of yoga blocks, cushions and support while practicing these poses to avoid aggravation of pain. 

Respect your body's limit and do only as much as you comfortably can. In case the pain aggravates, discontinue the practice and seek medical consultation before resuming.

Pose #1: Warriors Pose (Virabhadrasana)

The Warrior pose is a knee strengthening yoga pose that also helps people suffering from frozen shoulders. It also releases stress from the shoulders and brings balance in the body.

• Stand with your back straight
• Move your feet 3-4 feet apart
• Raise your arms parallel to the ground with shoulder wide open
• Keep your palms facing down
• Turn your right foot slightly at a 90 degree angle
• Engage your thigh muscles and turn the right thigh outwards
• Turn your torso towards the thigh and slightly bend outwards
• Hold this position for a minute
• Come back to the same position and repeat on the other side

Pose #2: Bridge Pose (Setu Banndhasana)

The Bridge pose helps strengthen muscles in the knee joint and is also helpful for those suffering from osteoporosis. It also calms the brain and reduces anxiety and stress in the body.

• Comfortably lie down on your back
• Bend your knees and and align them on the same plane, hip width apart
• With the help of your shoulders lift the chest up, make sure to not lift the shoulder
• Engage your core, leg and buttocks
• Hold this pose for 10-15 seconds
• Slowly bring your chest down and relax your legs

Pose #3: Mountain Pose (Tadasana)

Correctly executed, it will use every muscle in the body. It can not only improve general posture and body awareness, but also strengthens the thighs, knees, and ankles.

• Stand straight with your feet together
• Make sure your weight is balanced equally on both feet
• Turn your biceps and palms facing forward
• Take a deep breathe in and lift your hands and rib cage slowly
• Stay in this position for 10 counts
• Exhale and bring your hands and chest back to normal position

Pose #4: Child’s Pose (Balasana)

This pose lengthens and stretches the spine. Relieves neck and lower back pain when performed with the head and torso supported. It gently stretches the hips, thighs and ankles.

• Kneel down and sit back on your heels
• Make sure your knees are together
• Inhale deeply and bend forward and lower your forehead
• Stretch your arms forward and relax
• Hold this pose for 45 seconds to a minute, regulating deep breaths
• Slowly get your arms back and get back to the starting position

Pose #5: Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog, when practiced regularly strengthens legs and ankles and makes them look toned. It also helps in relieving pain and stiffness in legs.

• Kneel down, inhale deeply and bend forward 
• Stretch out your elbows and relax your back
• Extend your fingers and balance your weight equally on both palms
• Exhale and lift your knees up and pelvis facing the ceiling
• Gently straighten out your legs
• Press down on your heels and palms 
• Bring your chest towards our thigh, making sure your shoulders are wide open
• Relax your head and ensure your arms are aligned
• Hold this position for 5-10 breaths
• Slowly move back to the start position

P.S. Other than practicing these yoga poses, if you really want to manage your joint pains, you need to manage your inflammatory levels as well.

Manage your inflammatory levels & rebalance your hormones.

As long as you manage your inflammatory levels & rebalance your hormones, you may start to notice that you feel less aches and pains in those areas than you used to. 

That's because estrogen helps to reduce inflammation. And if you replenish it, inflammation will go down, soothing your joint pains. 

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