Practise these 3 yoga asanas to keep your joints healthy and flexible for life

Yoga encompasses both spiritual and physical practices that unite the body, mind and spirit, enhancing our health. Due to its wide range of benefits, it also proves to be a great remedy for people who are looking to improve and maintain the health of their joints. So, roll out that mat and try yoga for joint pain, that will also make you more flexible. 

Here are three simple yoga poses, you can do twice or thrice a week, to start with:

1. Bridge pose

This is an all-purpose tool in your rejuvenation kit that makes your knees strong.

Instructions:

• Lie down with your back on the floor.
• Bend your knees and set your feet on the floor.
• Exhale and, while pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lifting the buttocks off the floor.
• Keep your thighs and inner feet parallel. Clasp the hands below your pelvis, and extend through the arms to help you stay on the top of your shoulders.
• Lift your buttocks, until the thighs are almost parallel to the floor.
• Stay in the pose for about 20 to 40 seconds (increase gradually). Release with an exhalation, rolling the spine slowly down onto the floor.

2. Plank pose

 This pose engages and tones the abdomen, and strengthens the arms and spine.

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Instructions:

• Begin in the tabletop position. Align the knees under your hips, and your shoulders over your wrists.
• Press your hands into the floor and step one foot back at a time, bringing your torso parallel to the floor.
• Allow the arms to remain perpendicular to the floor, with shoulders aligned over your wrists.
• Press your outer arms inward and spread your shoulder blades wide.
• Spread the chest open, draw the tailbone down, lift the thighs, and reach back through the legs
• Reach the head forward and gaze softly towards the floor.
• Stay for five to 10 breath cycles.

Also, read: Add these 3 doctor-recommended exercises to your routine for strong bones

3. Standing bow pose

This pose is a marvellous exercise to attain a healthy body balance. Not just that, it increases hip mobility, stretches torso and shoulder muscles, and strengthens the spine.

instructions:

• Stand in the mountain Pose, with your big toes touching, and your heels about one inch apart.
• Face your palms forward to open the torso.
• Lift your left foot, bend the leg behind you, and squeeze the leg to pull the heel towards your glutes.
• Reach back with your left hand, and grasp the inside of your left foot.
• Extend your right arm straight up.
• Press into the floor with your right foot.
• Inhale as you lengthen your body, and reach for your fingertips.
• Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip muscle.
• Hold the posture, inhaling as you lengthen the torso, and exhaling as you press deeper.
• Hold for 30-60 seconds, for one to two sets.
• Repeat on the other side.

Practising these asanas regularly can ensure you stay free of any issues related to joints.