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Can Yoga Help Relieve Joint Pain?


Can Yoga Help Relieve Joint Pain?

As said in Bhagvad Gita, ‘Yoga is the journey of the self, through the self, to the self.’ Yogic scriptures were composed around 500 BCE.

But the word ‘yoga’ just got into the play a decade ago. If you would have noticed nowadays, our cherished nerve centre, Instagram is full of #yoga #yogaeverydamnday #yogalife #yogalove #yogainspiration #yogachallenge #yogaeverywhere #yogaeveryday #yogapractice #yogapose #yogajourney #yogaaddict #yogafit #yogafun #yogaposes #yogaflow #yogalifestyle #yogacommunity #yogaretreat #yogatime #yogaforlife #yogastrong #yogafitness #yogabody and what not!

I take it as a grace, why? It is because of these yogic challenges and hashtags, Yoga is now perceived globally.

Middle-aged and elderly people are working through the pain. Even the budding generation is taking good care of themselves.

Yoga can turn out to be a merry activity. My grandfather had mastered the skill of performing yoga, for him- his mat was his canvas and yoga was his art.

I remember, in my childhood days, when I visited my grandparents, I used to learn by observing my grandfather performing diversified yogic poses and all their benefits for joint pain relief.

So, here I am to share his secret savvy. Buckle up as this journey is going to be fueled by curiosity and a yearning to find potent ways to take better care of your body.



This is a combination of seven yoga postures in a sequence of sixteen movements.

SURYA NAMASKAR- SUN SALUTATION (Source: yogaayurveda.org)
  • POSITION #1:
  • Stand erect with the feet together.
  • Place folded hands on chest touching the Adam’s apple with your thumbs and bend the head little so that the index fingers are touching the centre of the forehead (Jyoti Kendra).
  • MOVEMENT #1: Inhale, raise the arms straight above the head touching the ear. Exhale.
  • MOVEMENT #2: Inhale and raise the arms vertically in line with the shoulders.
  • MOVEMENT #3: With both feet firmly on the ground keeping the body up to the waist erect. Bend the upper portion of the body backward.
  • MOVEMENT #4: Bring the arms together touching the ears, above the head.
  • MOVEMENT #5: Bend forward exhaling and try to touch the forehead on the knees placing both the palms by the side of the feet on the floor. Knees should be kept straight, and pull the stomach inside.
  • MOVEMENT #6: Inhale and stretch the left leg backwards keeping the hands on the floor in the same position.
  • MOVEMENT #7: Bend forward and touch the floor with forehead, while you exhale.
  • MOVEMENT #8: Inhale and raise your head upward and look towards the sky.
  • MOVEMENT #9: Spread the right leg along with left leg keep the body parallel with the floor, toes and the hands supporting the body during this.
  • MOVEMENT #10: Keeping the palms and toes where they are, inhale, bend yours arms and lower the body towards the ground touching only the forehead, chest and the knees on the ground. The buttocks should be kept high. Exhale.
  • MOVEMENT #11: Inhale. Raise the body on the palms and toes bringing the pelvis to the floor looking towards the sky while holding your breath.
  • MOVEMENT #12: Exhale and lift the buttock and bend the head in, to see the navel.
  • MOVEMENT #13: Bring the right leg in between the hands and bend forward to touch the ground with your forehead.
  • MOVEMENT #14: Inhale and raise the trunk looking up towards the sky.
  • MOVEMENT #15: Bring the left leg along with the right leg, the head touching the knees as in MOVEMENT #5, keeping the hands by the side of the feet, fully exhale.
  • MOVEMENT #16: Inhale and stand up, palms together on the chest as in the starting position (2 rounds). Lie down and relax your whole body.



This is my favourite yoga pose. It is so simple and refreshing.

  • Keeping both heels and toes parallel and 10 cm apart; arms by the side.
  • MOVEMENT: Inhale. Raise the arms up expanding the chest and abdomen slowly. Put the back side of the palms together, raise the body on the toes. Hold the posture looking at a point at the eye-level. Keep the knees straight, bring the heels and arms down while exhaling as in the starting position.

CAUTION: Persons with slipped disc should not do this posture.


Yoga Poses – Cobra Pose
  • POSITION #1:
  • Lie face down keeping heels and toes together. Place palms about 30 cm apart from the body.
  • MOVEMENT #1: Inhale and come up 15cms. Exhale with hissing sound from the mouth, pulling the navel inside. Inhale and raise trunk on the palms and the thighs and look sky ward; slowly exhale with hissing sound and bring down the trunk on the floor.
  • POSITION #2:
  • Bring the hands near to the body by about 15 cm.
  • MOVEMENT #2: The rest of the movements are the same as that of the POSITION #1.
  • POSITION #3:
  • Bring the hands near to the body.
  • MOVEMENT #3: Inhale and raise the body 15 cm high from the floor. Exhale with hissing sound from the mouth. Inhale and raise the trunk higher while the navel should touch the floor. Exhale with hissing sound and bring down the trunk on the floor. Spread hands beyond head on the right side of the face, keeping the toes together and heels open relax whole body. Turn the face and relax.


Yoga Poses for Migraine Bridge Pose
Yoga pose – Migraine Bridge Pose
  • POSITION #1:
  • Comfortably lie down on your back.
  • Bend the knees and align them on the same plane with hip width apart.
  • MOVEMENT #1: With the help of the shoulders lift the chest up, but not the shoulders.
  • MOVEMENT #2: Engage the core, legs and buttocks.
  • POSITION #2:
  • Hold this pose for 10-15 seconds.
  • MOVEMENT #3: Slowly bring the chest down and relax the legs.


  • POSITION #1:
  • Kneel down and sit back on the heels.
  • Make sure knees are together.
  • MOVEMENT #1: Inhale deeply and bend forward and lower the forehead.
  • MOVEMENT #2: Stretch the arms forward and relax.
  • POSITION #2:
  • Hold this pose for 45 seconds to a minute, regulating deep breaths.
  • MOVEMENT #3: Slowly get the arms back and get back to the starting position.


  • POSITION #1:
  • Stand absolutely erect and drop the arms to the side of the body.
  • MOVEMENT #1: Slightly bend the right knee, and then, place the right foot high up on the left thigh. Make sure that the sole is placed firm and flat on the root of the thigh.
  • POSITION #2:
  • The left leg needs to be absolutely erect. Then breathe, and find balance point.
  • MOVEMENT #2: Now, inhale, and gently raise the arms over the head and bring them together in a ‘namaste’ mudra.
  • MOVEMENT #3: Look straight at a distant object and hold the gaze.
  • POSITION #3:
  • Keep the spine straight.
  • Note that body needs to be taut, yet elastic.
  • Take in deep breaths, and every time you exhale, relax your body more.
  • Gently bring hands down from the sides, and release the right leg.
  • MOVEMENT #4: Come back to the original position of standing tall and straight as in the starting pose. Repeat this pose with the left leg.

My day starts with a yoga routine, I perform all these yoga poses in order to curb the age- related joint pains awaiting me ahead.

It hardly takes one hour I highly spur all my lovely readers to start doing yoga daily.

Let’s make a promise together to beat the joint pain with our flexibility and strength.


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