Your knees could be the victims of your poor lifestyle choices. Here are some yoga asanas to maintain them fit and powerful.….
Knee discomfort is one of the most frequent joint disorders these days, with normal wear and tear, nutritional deficiencies, and injury being the most typical causes. This important hinge joint is also affected by osteoarthritis, one of the most common types of arthritis.
Sedentary lifestyles, long working hours, and excess weight caused by poor eating habits have all contributed to the problems. Because the knee bears the majority of the body’s weight and aids in movement, it is critical to keep it healthy. When movement is restricted, it has an influence on mental health and can lead to a variety of issues.
Because prevention is always preferable to cure, it is essential to maintain the health of the knees with non-invasive and non-drug methods. Yoga has proven to be the most effective alternative therapy for keeping the knees healthy.
There are a number of postures in yoga therapy that can help keep the knees healthy and slow down the degenerative process that comes with ageing. Because excess body weight puts a lot of stress on knees, yoga should be accompanied with satvik (a basic vegetarian diet) cuisine that includes fruits, green vegetables, and fiber-rich grains, according to Himanshu Joshi, founder of Himalayan Yoga Association and Bali Yoga School.
To keep your knees strong and healthy, he recommends the following basic postures:
I. Pawanamuktasana (Wind Releasing Pose)
Because gas and acidity can cause joint pain, Pawanmuktasana helps to release trapped air in the joints. Pawan means air, and mukta means release, as the name says. Pawanmuktasana improves blood circulation as well.
Steps to do the pose:
- Lie down with your legs stretched out and your hands by your sides on the mat.
- Inhale and fold your legs at the knees gently.
- Hands should hold the knees as they are brought close to the chest.
- Press the thighs gently against the tummy.
- Raise your head and neck, and rest your chin on your knees.
- In this position, take a few deep breaths before extending your legs.
- For a minute or two, lie down in corpse stance.
2. Vrksasana (Tree Pose)
Vrksasana is a yoga pose that assists with coordination, balance, and endurance. It tones the legs and strengthens the bones and ligaments of the feet.
The final position of the asana resembles the shape of a tree (Vrksa in Sanskrit) and hence the name Vrksasana. While the asana can help strengthen your knee, it should be avoided in case of arthritis and vertigo.
Steps to do the pose:
- Maintain a 2-inch gap between your feet while standing upright.
- Concentrate on a single spot in front of you.
- Exhale, bend your right leg, and place your foot on the inner side of your left thigh.
- Extend your arms up and join your palms together as you inhale.
- Hold the position for ten to thirty seconds while breathing normally.
- Exhale and lower your arms. Let go of the right leg.
- Now switch to the left side and repeat the asana.
3. Virabhadrasana I (Warrior I)
Virabhadrasana I is one of three asana variations that strengthens the legs, knees, back, thighs, calves, and ankles. It also improves concentration.
Steps to do the pose:
- Maintain a straight posture.
- Exhale and step forward with your right foot around 4 feet from your other leg.
- Bend your knee into a lunge with your feet parallel to each other.
- Maintain a 45-degree spin in your left heel by keeping your left leg straight behind you.
- Raising your arms above your head is a good way to start.
- Raise your chin, bring your shoulders together, and look up at your hands.
- Hold your position for a few moments before switching sides.
4. Trikonasana (Triangle Pose)
In this asana, the body is shaped like a triangle, with the trunk, arms, and legs all stretched out. Trikonasana stretches the spine, strengthens the calf, thigh, and waist muscles, and expands the lungs. If you have a slipped disc, sciatica, or have had abdominal surgery, you should avoid this posture.
Steps to do the pose:
- Maintain a 3 foot gap between your feet while standing erect.
- Raise both arms sideways to shoulder level while slowly inhaling.
- Turn your right foot to the right.
- Exhale and bend to the right side, placing your right hand fingers directly behind your right foot.
- The left arm should be parallel to the right arm.
- Make a forward turn with your left palm.
- Turn your head to look at the left middle finger’s tip.
- Maintain the posture for 10-30 seconds while breathing normally.
- Slowly inhale and exhale.
- Repeat the same procedure from the left side.
You can safeguard your knees from numerous degenerative diseases and lifestyle-related wear and tear by performing these yogasanas over a length of time. We hope this article is helpful to you.