“Yoga for Arthritis: Gentle Stretches for Joint Pain Relief”

Here’s a curated list of low-impact, joint-friendly yoga poses for arthritis patients to help improve mobility, reduce stiffness, and alleviate joint pain. These poses are gentle and designed to accommodate various levels of flexibility and mobility.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Benefits: Enhances spine flexibility, warms up the body, and eases stiffness in the back and neck.
• How to do it:
  1. Begin on hands and knees in a tabletop position, wrists aligned under shoulders and knees under hips.
  2. Inhale as you arch your back, lifting your head and tailbone (Cow).
  3. Exhale as you round your back, tucking your chin and tailbone (Cat).
  4. Repeat gently for 5-10 breaths.

2. Child’s Pose (Balasana)

• Benefits: Relieves tension in the back, hips, and knees. Provides gentle stretching for the lower body.
• How to do it:
  1. Sit back on your heels and stretch your arms forward on the mat.
  2. If knee pain arises, place a cushion or folded blanket under your hips or knees for support.
  3. Breathe deeply and hold for 20-30 seconds.

3. Seated Forward Bend (Paschimottanasana)

• Benefits: Stretches the hamstrings and lower back while avoiding joint strain.
• How to do it:
  1. Sit on the floor with legs extended.
  2. Place a rolled-up towel under your knees if they are stiff or painful.
  3. Inhale to lengthen your spine, then exhale as you gently fold forward.
  4. Hold for 10-15 seconds, focusing on your breath.

4. Supported Warrior I (Virabhadrasana I)

• Benefits: Improves balance, stretches the hips, and strengthens the legs without strain.
• How to do it:
  1. Stand near a wall or sturdy chair for balance.
  2. Step one foot back and bend the front knee, ensuring it aligns over the ankle.
  3. Keep the back leg straight and raise your arms overhead.
  4. Hold for 5-10 breaths and repeat on the other side.

5. Reclined Butterfly Pose (Supta Baddha Konasana)

• Benefits: Opens the hips and gently stretches the inner thighs without putting pressure on the joints.
• How to do it:
  1. Lie on your back with your knees bent and the soles of your feet together.
  2. Let your knees fall apart naturally.
  3. Place pillows under your knees for extra support if needed.
  4. Breathe deeply and relax for 1-2 minutes.

6. Side-Lying Leg Lift

• Benefits: Strengthens the hips and improves joint stability without strain.
• How to do it:
  1. Lie on one side with your body aligned.
  2. Bend the bottom leg for stability, then slowly lift the top leg.
  3. Lower it back down with control. Repeat 8-10 times on each side.

7. Modified Downward Dog (Adho Mukha Svanasana)

• Benefits: Stretches the back, shoulders, and hamstrings while promoting joint mobility.
• How to do it:
  1. Stand facing a wall and place your hands shoulder-width apart on the surface.
  2. Step back, keeping your spine straight and hips slightly back.
  3. Hold for 10-15 seconds, then return to standing.

Tips for Practicing Yoga with Arthritis:

• Use Props: Utilize yoga blocks, bolsters, and blankets to support your body.
• Warm Up: Start with gentle movements to prepare your joints and muscles.
• Listen to Your Body: Avoid pushing into pain; aim for a comfortable stretch.
• Practice Regularly: Consistency is key to improving joint mobility and reducing stiffness.

Would you like any of these expanded with additional modifications or breathing techniques?