Winter Yoga tips for Windsor residents who suffer from Arthritis

Winters are not nice to people suffering from stiff and

painful joints, otherwise known as arthritis. Arthritis is when soft tissues

that protect the joints, deteriorates and result in bones rubbing against each

other, causing pain. While we don't know what causes arthritis, it is said that

lifestyle can play a big factor. Unhealthy lifestyle can lead to poor bone and

muscle health.

In winter time, arthritis sufferers need to take extra care

of their joints and make sure they are eating food with the right nutrition.

Taking Glucosamine supplement is highly recommended and is good for supporting

healthy joint structures and is recommended by doctors. You can buy Glucosamine

from any good health stores. Holland and Barrett are good. One of the most

important things to do is exercise. If you don't exercise regularly, your

joints will stiffen and become inflexible. 

For arthritis sufferers, being inflexible causes joint pains and limits

their movements. The best exercise that guarantees flexibility and long term

relief from joint pains is yoga.

Yoga is the best treatment for arthritis sufferers and it

can be at home, in your own comfortable surroundings. Here are some of the

basic steps to follow every day to get long term benefits for your joints. At

first it will be hard to do especially if you are not used to stretching. But

as you make a gradual progress, you will get better. It is important to be

comfortable when you do these yoga steps and not over-exert yourself.

Here are the basic steps to follow and there is a picture to

show you how to do each step.

  1.      

The first yoga step (see the picture)  is good for strengthening the spine and

countering tiredness.  Sit on a cushion

if you like and clasp your palms on your knees. Keep your back straight when

you do this exercise. It may be hard for some people to cross their legs like

this because of stiff knees, but take it easy and don't push yourself more than

you can do. Over the time, when your body get used to some flexibility, you

will be able to cross your legs with ease. Sit in this position for at least

five minutes and keep your mind still (hard to do at first, but over the time

you will get used to it). Remember to inhale in and exhale out slowly

through-out this.

2.      The second step is good for countering problems

with knees and legs. Sometimes you feel ache in your knees when you climb up

the stairs and or feel your calves throb with aches. This means you need to

stretch your legs more often and get them flexible.  You need to lie on the floor, with your back

flat on the floor. Raise one leg, while keeping the other on the floor.  When you raise your leg in the air, grab the

back of knees with both hands and pull it towards you, as much as you can. You

need to lift your head and try and raise your chin to your knees.  Again, don't over exert yourself. You need to

do a set of 3 repetitions on both legs. Remember to inhale as you lift your leg

up and exhale as you pull your chin to your knees.

3.    The third step is very good for those who suffer

from stiff wrists. Sit down straight on a chair, and raise your arm in front of

you. Raise it at a shoulder level and keep it straight. Palm should face down

to the floor. Make a fist with your thumb inside and then slowly release your

fist, stretching all of your five fingers. Inhale as you stretch your fingers

and exhale as you make a fist. Do these eight times on each hand.

4.      The fourth step can be followed after the third

step and is excellent for releasing stiffness around the wrists. Remain seated

on your chair and bring your hand towards you at a shoulder level. Turn your

palm down and your fingers and thumb straight and close together. Inhale when

you bend your wrist back, and exhale as you bend your hand down. Do these

eight times on each hand.

5.   The fifth step is also excellent for releasing

stiffness around the ankles. Sit on the floor, with your legs stretched out in

front of you. Exhale as your point your feet downwards and inhale as you pull

them up. Do these ten times on each foot.

6.    The seventh step is particularly good for

releasing tension knots around your neck. You need to bend your head forward,

bringing your chin to your to chest and then straighten up. Then you need to

bend to the right and then straighten it back up. Repeat the same to the left.

Keep doing this five times.

7.  The seventh step is good for stretching your

sides and working on strengthening your frame. You need to stand up straight,

with both hands on each side. Inhale as you raise your left arm and place your

right hand on your right hip. Exhale as you bend your upper body to the right.

Hold yourself in that position for a few seconds before bringing body back to

the starting position. You need to repeat for five times on each side.

If done on a regular basis, along with good healthy eating

habits, it can provide a long term relief from joint pains and stiffness. And

in winter time, this is a must.