Heal the inflammation and pain caused by Rheumatoid Arthritis with Yoga

Today, we will discuss one of the most common problems faced by individuals, especially during certain seasons. Recently, there has been an increase in the number of people, particularly in the middle and later stages of life, experiencing arthritis. Arthritis is a prevalent condition that affects many individuals.

It is important to note that while mild to intense arthritis can be observed among different people, it is crucial to follow the prescribed treatment plan provided by your doctor, especially in cases of intense pain. However, it is worth mentioning that stress also plays a significant role in the occurrence of arthritis. The condition tends to worsen when individuals experience high levels of stress, as opposed to being in a relaxed state. Additionally, the immune system also plays a key role in improving and managing arthritis.

Here, we will introduce you to a few practices that can help alleviate arthritis symptoms. There are several techniques you can incorporate into your routine. You can practice Jelani tea, Sutra neti, Agnese ara, MU Qaddafi, which are already available on our YouTube channel. We also recommend incorporating the technique known as Kapalabhati into your routine. Kapalabhati is a simple yet effective practice.

To begin, sit in a meditative position with an uplifted spine, ensuring that your jaw is relaxed and comfortably positioned on your tongue. Actively exhale without putting effort into inhalation. Rapidly exhale continuously at a pace comfortable for you, ranging from 30 to 120 strokes per minute. However, it is essential to maintain coordination while performing this practice. Initially, start slowly to find your rhythm. After completing the practice, take a moment to absorb its effects for about a minute to a minute and a half. Gradually increase the number of repetitions, aiming for three to five sets of Kapalabhati.

Next, slowly stand up and focus on working your joints. The following exercises can help alleviate arthritis pain:

Toe Movements: Place your hands on your waist and gently flex and extend your toes. You can also use a chair for support. Perform this gentle movement five to ten times and then proceed to rotate your ankles clockwise and anti-clockwise for 5 to 10 repetitions in each direction.

Finger Movements: Relax your fingers and rotate your wrists clockwise and anti-clockwise for 5 to 10 repetitions in each direction. Then, bend your elbow and bring your fingers to your shoulder, smoothly extending and flexing your arm for another 5 to 10 repetitions.

Shoulder Movements: Stand with your legs shoulder-width apart. Place your hands on your shoulders and perform smooth movements of lifting, lowering, and rotating your shoulders in a circular motion. Repeat these movements in both clockwise and anti-clockwise directions.

After these exercises, place your hands on your waist, keep your legs shoulder-width apart, and relax your hands behind your back for a few seconds. Pay attention to your breathing during this time.

Another helpful practice is the hands-in and out breathing exercise. Extend your arms straight in front of you, interlock your fingers, and press your palms gently. Spread your arms out and release. Repeat this exercise ten times, focusing on coordinating your breath with the movement.

Following this, interlock your fingers and place your palms on your chest. Inhale deeply, stretching your trunk, and exhale, releasing the posture. You can use a chair for support if needed.

Next, try the seated forward bend by bringing your feet together and gently holding onto them. Perform a light rocking motion, pressing your palms against the soles of your feet. Repeat this movement 10-15 times, and then pause and observe the effects.

To further alleviate arthritis symptoms, stretch your legs straight and bend one knee at a time. Another beneficial practice is Gomukhasana (Cow Face Pose). Begin by crossing your right leg below or outside your left hip. Bend your left knee as comfortably as you can. Place your right hand over your left thigh and your left hand behind you. Inhale and lift your spine, twisting gently. Repeat this movement five times, and then switch sides.

Additionally, adopting a regular pranayama practice can nourish and strengthen your body, mind, and immune system. Consider learning pranayama techniques such as Julio Yogic Breathing and Surya Bandha Pranayama from a qualified teacher. One important pranayama practice to include is Bhramari Pranayama. By gently placing your index fingers into your ears and raising your elbows slightly, inhale deeply and produce a humming sound while exhaling. Repeat Bhramari Pranayama 20 to 30 times or for about five to ten minutes continuously. Afterward, sit quietly and observe the vibrations for three to five minutes.

There are numerous other techniques that can be beneficial, such as Bhastrika, but it is recommended to start with these practices and gradually incorporate others into your routine. Aim to practice these exercises three times a day to experience relief from arthritis symptoms more quickly. It's important to note that stress and changes in weather can exacerbate arthritis symptoms.

By incorporating these practices into your daily routine, you can manage arthritis more effectively and experience positive changes in your overall well-being