Yoga for Joint and Inflammation
For best results, it is best to combine a little routine and do it daily or regularly 4-5x per week for best results. It is important to set aside a little time for yourself, you may choose to do the routine, first thing in the morning, or before bed, finding a time that suits you best. Finding a quiet spot to sit and listen to your body is also important, whilst we can do some stretches infront of the tv, we don't really observe how our body is and our response to the routine.
This series of yoga postures, known as Pawanmuktasana is a series of anti rheumatic exercises for loosening joints, and eliminating blockages. To be used to relieve general stiffness and for warming or loosening the joints.
- Sitting on the floor, legs extended, sitting on your sit bones. If you find this uncomfortable, place a small cushion under the buttock or rolled up yoga mat, helps to tilt pelvis back and ensure you are sitting up straight.
- Toe bending, repeat 5-10x
- Ankle bending, repeat 10x
- Ankle rotation, in both direction, 10x
- Ankle crank, (remember to place right thigh on left leg, ankle over thigh and repeat 5-10x
- Knee bending, in, up and extend, (straighten and bend the knee joint)
- Knee Rotations
- Spinal Twist, (seperate legs, raise arms to shoulder hight, and gently turn from side to side)
- All Fours, cat/cow. Suck belly under, chin to chest, and then extend crown and tailbone out, note dip in lower back, repeat 5-10x
- Hip rotations, extend the left leg on the mat, bend the right leg into the thigh, support the knee and hip, 5 in each direction.
- Hand clenching, repeat 10x
- Wrist bending, repeat 10x
- Wrist rotation, repeat 10x
- Elbow bending, 5x
- Shoulder rotations, 5 in each direction
- Neck movements, chin to chest, chin to sky, and chin side to side, 5x each
- Take the time to sit and relax for 5 minutes after your exercises, focus on your breath, if you get distracted bring the awareness back to the breath, set a timer. Check out my blogs and or facebook pages for some short video's.
