Yoga Exercises For Bursitis

Bursitis occurs when the bursae---fluid-filled sacs between muscles, bones and tendons---become inflamed. It most commonly affects the hip, elbows, knees and shoulders. In "The Science & Philosophy of Teaching Yoga & Yoga Therapy," authors Jacqueline Koay and Theodora Barenholz say yoga has been a relied-upon solution to help treat common forms of bursitis. Various poses provide a gentle option to strengthen the joints affected by bursitis.

Virabhadrasana II (Warrior Pose II)

For bursitis of the shoulder, keeping the shoulders lower than or level to shoulder-height provides a way to build arm strength without aggravating the bursae further. The legs, torso, core and back each receive the benefits of the pose's deep lunging stance. In virabhadrasana, the arms are out extended parallel to the ground palms of the hands facing the floor. Turning the palms upward allows an opening of the shoulders and the external rotation of the upper arm perhaps can alleviate pain in the pose. Keeping hands in prayer position in front of the heart rests the shoulders even more if pain persists when arms are extended laterally.

Ardha Matsyendrasana (Seated Twist Pose)

Runners and cyclists, among others, are at risk for developing bursitis of the hip due to the constant movement and repetitive stress on the joint. Performing seated twist, or a modification of it, can stretch the muscles stabilizing the femur and pelvic bone as well as allow a rotational stretch of the torso. If the hip bursitis is too painful to cross the foot over the opposite thigh, modify the seated twist by keeping the foot next to the opposite thigh and performing the twist. If shoulder bursitis is present, hands can either be kept in prayer at heart level or gently extended into the twist.

Vrksasana (Balancing Tree)

Balancing tree pose strengthens the hip, ankle, knee and shoulders of each side of the body. With various modifications, balancing tree can be used as a gentle pose to work through bursitis of the hip, shoulder or knee. When balancing on the leg with bursitis, keep the opposite foot close to the ground until the bursae are less inflamed. To alleviate shoulder bursitis, keep the hands at prayer in front of the heart rather than extending them above the head, which places pressure on the shoulder and neck.