Say Yes to Yoga

Beginner Yoga Exercises

INTRO:

For people affected by arthritis, yoga can lead to an overall healthier lifestyle by increasing range of motion, strengthening bones, muscles, tendons and ligaments that support the joints, and providing pain relief and improved blood circulation.

Today, Let’s Move Together blogger, Laurie Miller will offer beginner yoga exercises to incorporate into your daily movement activities.

Hello. Saying yes to yoga is a decision your body will likely appreciate for some obvious and not-so-obvious reasons. Yoga strengthens your joints which is crucial in preventing and dealing with arthritis. It makes your joints function normally, thus reducing the risk of stiffness and, with its focus on balance, yoga practice helps regulate the levels of uric acid in the body.

Yoga is especially good for people with arthritis because it is an exercise people at any fitness level can practice. Today, I will provide beginner yoga poses to get you started. While the moves are basic enough to be considered "beginner" postures, they all offer great benefits at any level so if you can’t get down on a mat, begin by doing these yoga poses in a chair.  It is important to note that you should not experience any pain while doing these yoga poses.  Please stop immediately if you find any of these postures to be painful.

Our first exercise is called the Mountain Pose :

1. Stand with your feet a comfortable distance apart and your legs and knees straight. Distribute your weight evenly on your feet and tighten your thigh muscles.
    
2. Hold your pelvis in a neutral position, not arching your back or leaning forward. Open your chest and shoulders to expand your ribcage. 
    
3. Hold your head straight, balanced comfortably on your spine. Allow your arms to fall loosely at your sides. Your body should be in vertical alignment. 

This pose helps develop proper posture, and that extends into better balance in daily movements.

 Next we have the Child Pose:

1. Sit on bent knees, with feet and toes straight behind you. Spread your knees wide enough to allow your torso to fall forward between your legs. 
    
2. Padding (a folded blanket or towel) beneath your feet and knees can be added for comfort and support. You can also use a blanket under your abdomen for support. 
    
3. Bend forward gently, focusing on your exhalation to help you release to natural gravity. Breathe deeply to release tensions when in this pose. If your forehead doesn't touch the floor in front of you without straining, use something like a yoga block or a phone book to support it.

This pose allows a good stretch throughout the back and neck, but it's not always easy for people with arthritis to do initially. A good alternative is to sit in a chair and drape your torso over your knees.

 Our third yoga move is called the Down Dog Variation:

1. Stand facing a wall, with feet parallel and positioned directly beneath your hips, pointed forward. Keep your knees pointed straight ahead and bend them slightly.
    
2. Bring your hands to the wall at a level slightly higher than your shoulders, and place shoulder-distance apart. 
    
3. Release your head forward gently and slowly till your ears are between your elbows. Press forward with your arms as you push your hips back at the same time. 

Hold this pose briefly, but do several repetitions. Holding a pose builds strength, and repetitions help establish proper alignment. It's important to work on the alignment first and gradually increase strength.

This position helps balance upper and lower body strength and flexibility.

And finally the Reclined Twist:

1. Lie on your back with knees bent and feet flat on the floor. Lift your hips and shift them slightly to one side to release pressure on your spine. Place your knees one on top of the other and allow them to fall in the opposite direction of your hips as you inhale deeply. 
    
2. As you exhale, turn your head in the opposite direction from your knees. Hold the position for 30 to 60 seconds, then release.
    
3. Bring your knees back to center and reverse sides to stretch in the opposite direction.

This stretches and opens the hip joints. People with arthritis pain may want to begin by allowing one leg to be extended on the floor, and bend and twist the other - then reverse the movement. The reclined twist can also be done in bed. It massages the sacral area and back, and it stretches the spine.

These beginner exercises are a great introduction to yoga. Practice these moves at your leisure and level of intensity, but remember not to do anything that causes you to strain. The more often you practice and the longer you spend practicing, the better the benefits you will reap. Before beginning any exercise program including yoga, people with arthritis should check with their physician. They can make recommendations on the length and frequency of your sessions based on your specific medical condition. Don’t forget to visit letsmovetogether.org for more ways to move and to visit my blog to follow me as I try to move daily for better health.

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