Question

Discuss any two asanas in detail which are helpful for a person suffering from arthritis.

Answer 1

Arthritis is a disease that affects the joints. It involves inflammation or degeneration of the joints. Its symptoms include pain, stiffness, swelling, redness and decreased range of motion.

Two helpful asanas are Gomukhasana and Bhujangasana.

1. Gomukhasana (Cow Face Pose)

Procedure:

• Sit with the legs extended forward.
• Bend the right leg at the knee and place the right foot close to the left buttock.
• Fold the left leg at the knee and place the left foot close to the right buttock.
• Take the left arm over the left shoulder and the right arm behind the back; hook the fingers.
• Sit comfortably for 10–15 seconds.
• Release, straighten the legs and repeat by changing the position of arms and legs.

Benefits:

• Increases concentration and induces inner peace.
• Corrects postural deformities like drooping shoulders.
• Improves lung capacity.
• Helpful in arthritis.
• Relieves backache, sciatica and stiffness in shoulders and neck.
• Reduces stress and anxiety.
• Strengthens the muscles of the legs.

Contraindications:

• Shoulder pain, backache, hip or knee pain, or stiffness in the shoulders.
• Hip problems or injury at the knee, hamstrings and quadriceps.
• Sciatica.
• Neck and shoulder injury.
• Pregnancy.

2. Bhujangasana (Cobra Pose)

Procedure:

• Lie on the stomach with the forehead on the floor, legs together and hands by the thighs.
• Bend the elbows and place the palms beside the shoulders; fingertips should not go beyond the shoulder line.
• Inhale and slowly lift the head, neck and shoulders, raising the upper body up to the navel.
• Look upward and hold for 5–10 seconds.
• Exhale and gently lower the body back down; relax.

Benefits:

• Makes the spinal column flexible.
• Strengthens the spine, abdomen, arms and shoulders.
• Improves blood circulation.
• Relaxes the body and mind.
• Helps in digestive problems and constipation.

Contraindications:

• Severe back problems relating to the spine.
• Neck problems relating to spondylitis.
• Stomach ulcers or discomfort.
• Pregnancy.