Seated Forward Bend (Paschimottanasana)
This posture is incredible for improving blood circulation. It stretches the calf muscles and the hamstrings. It helps in strengthening the neck and shoulders. Moreover, it increases your vitality and cures impotence.
- Sit straight on the floor with your legs stretched out in front of you.
- Stretch your arms upwards while inhaling. Exhale and lean forward towards your toes while keeping your spine erect.
- With your fingertips, hold the big toe. Take regular breaths.
- Exhale and slowly bend forward, bringing your forehand to your knees while keeping your elbows on the floor.
- Stay in this position for 10-15 seconds. Then, slowly return to a sitting position.
Precautions
- Do not perform if you suffer from a slip disc, back injury, or abdominal ulcer.
- Don’t entirely stretch if you’re menstruating or pregnant.
- Avoid doing it if you have been pregnant for over two months.
Triangle Pose (Trikonasana)
This posture helps in stretching the spine. It unlocks the hip flexors and shoulders, allowing more flexibility. Additionally, it reduces injury risk and stimulates your organs. Finally, it activates your core, promoting digestion and reducing anxiety. The triangle pose can also benefit in relieving stress in the lower back.
- Stand straight with your legs apart. Turn one foot outwards, your toes facing sideways.
- Extend your arms sideways now. Bend at the hips and lower one arm to the leg, turning outwards. Raise the other arm to the sky.
- Exhale as you bend down. Place your arm on your ankle or knee, whichever is more comfortable. Ensure that your hips are aligned straight.
- Hold this position for five deep breaths. Exhale and lift yourself to a standing position. Repeat the same on the opposite side.
Precautions
- When performing this asana, avoid overstretching the body.
- Slightly lower the neck if it pains in the upward direction.
- Avoid doing this asana if you have:
- Significant neck, back, or shoulder pain
- Any form of a knee injury, spinal disorders, or high blood pressure.
- Breathing problems, migraine, or heart disease.
Wind Releasing Pose (Pavanamuktasana)
It is most helpful in releasing unwanted gases from the digestive system. It helps in improving the quality and efficiency of your digestive system. Moreover, it relieves indigestion, bloating, acidity, and constipation.
- Start by lying down on your back, knees, and arms extended.
- Then, draw both of your knees towards your chest. Make a fist and wrap your hands around your knees.
- Release your left leg and extend it along the floor. Pull your left knee closer to your chest and clasp your hands around both knees.
- Now, Release your right leg and extend it along the floor.
- Next, draw both knees to your chest at the end. Hold it for a minute.
- Finally, release and expand both legs with an exhale.
Precautions
Do not practice this pose if you are:
- Recovering from abdominal surgery or a hernia?
- Have a spinal injury or sciatica.
- Are pregnant
Cat-Cow Stretch (Chakravakasana)
The cat-cow stretch helps in increasing spine flexibility. As a result, it helps relieve back discomfort, a common symptom of rheumatoid arthritis. In addition, it works wonders for reducing joint pain and any musculoskeletal problems since it stimulates the lower back and thoracic spine.
- Come on all your fours, with palms on the floor. Place your hands below the shoulders and knees below the hips.
- Next, inhale and look up, raising the chin and pushing the navel downwards. Simultaneously lift your tailbone.
- Now, curl your back and bring your chin to your chest while exhaling.
- Then, relax and then repeat it 4-5 times more.
Precautions
Do not practice this if you have:
- Any injury in the shoulder or upper body.
- Pain in the wrists. It puts significant pressure on those joints.
- Damage to your knees.
- Pregnant women should practice it under the guidance of a professional.
Lumber Stretch (Supta Matsyendrasana)
This pose improves spinal mobility due to its twisting effect and can aid digestion. In this pose, stretching occurs at the chest, glutes, and hamstring muscles. Also, it improves alignment and reduces stiffness in the hips. It further enhances the body posture. Regularly practicing this can relieve lower back pain and tightness in the shoulders.
- Lay down on your back. Bring your arms to the sides with the palms facing down in a T position. Bend the right knee while placing the right foot on the left knee.
- Now, move your hips to the left, moving in the lifted knees towards the right elbow.
- Tilt your neck and stretch to the left to look towards the left fingertips.
- Next, hold the pose and breathe while twisting. Then, release the feet to the floor and repeat it to the other side.
Precautions
- Avoid doing it if you are experiencing back pain, or hip or knee injury.
- Do not perform if you have degenerative disk disease.
Yoga may not only manage symptoms like pain and stiffness but could also contribute to disease control and improved quality of life. Unlike drugs, yoga has no side effects and offers a cost-effective, natural alternative for managing severe autoimmune conditions.
For more: https://www.arthritis.org