According to the Centers for Disease Control and Prevention, "One in five (22%) adults in the United States report having doctor diagnosed arthritis." Modified yoga exercises may help to ease arthritis discomfort. Learning how to to adapt yoga exercises can help you feel relaxed and more comfortable.
Identification
According to MayoClinic.com, arthritis is a condition that occurs when you have inflammation in one or more of your joints, including both knees or wrists or your spinal column. Most people suffer from two common types of arthritis: osteoarthritis and rheumatoid arthritis. Symptoms may include pain, stiffness, swelling, redness and decreased range of motion. Arthritis may involve other parts of your body and include, fever, fatigue, rash, weight loss, breathing difficulties, dry eyes and mouth.
Significance
A 2008 study funded in part by the Arthritis Foundation and conducted by Steffany Haaz, MFA, at Johns Hopkins University, found that yoga poses, breathing and relaxation reduce tenderness and swelling in the joints of people suffering from rheumatoid arthritis. The study consisted of 30 sedentary adults with rheumatoid arthritis who were randomly divided into two groups. One group participated in eight weeks of yoga classes consisting of two one-hour classes per week. Participants were encouraged to practice at home. Instructors modified yoga exercises to incorporate mobility challenges related to rheumatoid arthritis. Yoga classes included deep breathing, relaxation and meditation techniques. Participants in the second group were placed on a waiting list and served as the control group. Researchers concluded that participants who took yoga classes had a reduction in joint tenderness and swelling. Those in the control group did not experience changes in their joints.
Features
"Yoga not only safely exercises the muscles, ligaments, and bones in and around the joints, but also triggers a relaxation response that can help reduce pain and improve functioning," states Sharon Kolasinski, a rheumatologist at the University of Pennsylvania's School of Medicine in Philadelphia, quoted on the Yoga Journal website.
Practice Wide-Angle Seated Forward Bend or Upavistha Konasan pose. It stretches the insides and back of the legs and strengthens the spine. Legs-Up-The-Wall or Viparita Karani pose relieves tired feet and cramped legs. It stretches the back legs, front torso and the back of the neck while calming the mind. A more advanced pose is Reclining Hero or Supta Virosana pose. This pose is a reclining pose and you should not perform it unless you can sit your buttocks with ease on the floor between your feet. Reclining Hero pose stretches the abdomen, thighs and deep hip flexors, knees and ankles.
Breathing and relaxation are an integral part of yoga. Cultivating an awareness about where there is pain and tension in your body is also important. Ease out of the pose if you begin to feel pain. Remember to perform the exercises slowly, paying attention to your breath.
Considerations
For those with significant mobility issues, practicing chair yoga may be helpful. Chair yoga includes relaxation exercises and yoga poses that you can perform while seated in a chair or wheelchair. Classes may include some standing exercises. You will use a chair as a prop to help you stabilize your body as you stretch. Practice chair yoga exercises with an armless chair. When sitting in the chair, place your feet flat on the floor with your legs hip-width apart.
Warning
Consult your physician prior to practicing yoga. It may be useful to seek the advice of an experienced yoga practitioner who can adapt yoga exercises to your physical needs. He can help you to modify poses with props using chairs, straps and blankets. Begin exercises slowly, and if you feel pain, discontinue the exercise until you gain the expertise of a professional.
References
- Centers for Disease Control and Prevention: Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation -- United States, 2007-2009
- MayoClinic.Com: Arthritis
- Arthritis Foundation Research Update: Yoga Helpful for RA
- Yoga Journal: Joint Support
- Yoga Journal: Wide-Angle Seated Forward Bend
- Yoga Journal: Legs Up the Wall Pose
