Arthritis is a general term used to describe a group of conditions characterized by inflammation and stiffness in the joints. There are more than 100 different forms of arthritis, with osteoarthritis and rheumatoid arthritis being the two most prevalent varieties. Other popular types of Arthritis are Gout, Ankylosing Spondylitis.
Osteoarthritis(OA): The most common type of arthritis, this condition is brought on by the gradual deterioration of the protective cartilage that cushions the ends of bones within joints. Weight-bearing joints like the spine, hips, and knees are frequently impacted. Osteoarthritis often appears gradually and is brought on by ageing, overuse injuries, obesity, or joint misuse or joint overuse. It is common among old people aged above 60 years.
Rheumatoid arthritis (RA) is an autoimmune condition in which the body’s defense mechanisms incorrectly target the lining of the joints, leading to inflammation and joint destruction. The hands, wrists, knees, and feet are just a few of the joints that it may affect. Rheumatoid arthritis is a persistent inflammatory disorder, in contrast to osteoarthritis, which is largely a degenerative condition. It is common among young people between the age of 20–50 with females being more prone to the disease than men.
Joint pain, stiffness, swelling, and a restricted range of motion are all typical signs and symptoms of arthritis. The severity of these symptoms can vary, and they could get worse with time. In addition to causing joint abnormalities, arthritis can make it difficult to walk, climb stairs, or grip objects.
“In the yogic tradition, arthritis is seen as a condition that affects not only the physical body but also the energy body and the mind”
In the yogic tradition, arthritis is seen as a condition that affects not only the physical body but also the energy body and the mind. According to Yogic texts, all types of pain in the joints can be classified under two headings: Adhija — stress born and Anadhija — non stress born. Arthritis that are not born out of stress can be due to infection, injuries etc. Here the role of Yoga is to strengthen the immune system to fight better, minimize pain and to prevent or correct deformities. Osteoarthritis and Rheumatoid arthritis fall under the category of Adhija or stress born and Yoga can provide long-lasting solution in these cases.
Stress has been linked to an increased production of inflammatory causing molecules in the body. Inflammatory processes play a significant role in the development and progression of arthritis, both in the case of Osteoarthritis and Rheumatoid arthritis. Stress is also known to lower the pain threshold and increase the perception of pain.
“Stress is also known to lower the pain threshold and increase the perception of pain”
Most of the major joints need synovial fluid for lubricating and nourishing the joints. The turnover rate of synovial fluid varies, but it is estimated that a healthy joint completely replaces its synovial fluid within several hours. Healthy movement of the joint is very much essential in order to facilitate joint fluid turnaround. Chronic stress can lead to a state of prolonged activation of the body’s stress response, which can have detrimental effects on various physiological systems, including joint turn around rate. This will lead to stiffening the joints and lack of lubrication will result in wear and tear of the joint cartilage in the case of OA.
“This in Yogic terms we say that the intelligence of the body is lost in the case of Autoimmune conditions such as RA”
An autoimmune condition of RA is a condition where the body has lost the capacity to differentiate between oneself and foreign bodies. So it starts attacking own body and their by triggering the inflammations. This in Yogic terms we say that the intelligence of the body is lost. Such loss of intelligence in Yoga is related to the problem in Vijnamaya kosha or Intellectual sheath which is meant to discern truth, wisdom from various sources. This will lead to disturbances in the Manomaya kosha (mental sheath) and then in the Pranamaya kosha (pranic sheath) which will eventually lead to a disease state at the Annamaya kosha level (physical sheath).
Yoga Asana emphasize gentle, mindful movements that help improve joint flexibility and reduce stiffness. Yoga Asana will help in loosening the joints, enhancing joint lubrication and also to strengths the muscles around the joint. Strengthening the muscles around the joint will help to take most of the load away from the joint and will promote in healing. Regular movement of all the joints will send a message to body intelligence or to the Vijnamaya Kosha, that all the joints are required to operate in its full range of motion.
Misalignment of the joint due to poor posture will also lead to more wear and tear in certain parts of the joint, which will results in Arthritis. Bringing the right alignment in the posture through Yoga Asana practices will help to reduce this undue stress on the joints.Prana, the body’s vital life force, is said to flow through the body’s energy channels (nadis). One of the reasons for Arthritis from Yogic terms is due to the imbalances or obstructions in the Pranic flow. Pranayama practices are aimed to enhance and balance the flow of Prana in the body.
“Yoga is essentially a life style that include all aspects of our life that influences it”
Yoga is not just about Asana and Pranayama, it is essentially a lifestyle that includes all the aspects that influence our lifestyle. According to Yogic and Ayurveda Philosophy, there are four key principles for maintaining health and well-being and one needs to establish balance or moderation in all four. The four key pillars of health are:
Four pillars of health
1. Aahar — moderation in diet
2. Vihar — moderation in one’s rest, recreation and sleep
3. Achar -moderation in one’s routines
4. Vichar — moderation in thoughts or positive thought patterns
Check out the below YouTube video for more details on the four pillars of health from Bhagavat Gita https://www.youtube.com/watch?v=3BqObC61eKo&t=27s
The main purpose of Yoga is essentially to calm the mind which intern establishes Pranic or energetic balance in oneself which will influences one’s body.
Some of the Yogic practices that one can practice are given below. All these are general recommendation only and one will need to consult a Yoga therapist to root cause the actual issue and modify the practices accordingly. The general rule for an arthritis patient is that if it hurts, stop. The old adage of ?no pain, no gain? does not apply to Yoga, particularly if you have activity limitations. It’s essential to listen to your body and modify or skip any Asana that cause pain or discomfort. Yoga should be practiced with awareness and within your comfort level. Regular practice, combined with proper medical care, can help you manage arthritis symptoms and improve your overall quality of life.
1. One can start with gentle joint loosening practices. This involves passive movement given to all the major joints in the body. Detailed list of the practices is not mentioned here.
2. Selected Shakti Vikasaka practices or strengthening practices are very beneficial. Some of them are listed below, which are targeting mostly the practices for arms which are majorly affected in the case of RA.
a. Mani Bandha Shakti Vikasaka (Figure 1)
i. Stand straight, stretch your arm forward with loosely clenched fists, let your wrists move the fists up and down.
b. Kara Tala Shakti Vikasaka (Figure 2)
i. Stand straight, stretch your arms forward, with the fingers spread out as far as possible. From the wrists let your hands move up and down
c. Anguli Shakti Vikasak (Figure 3)
i. Stand straight, stretch your arms forward. Let your fingers form the shape of the hood of a cobra, taking particular care to stiffen the entire length of the arms from the shoulder joints to fingertips.
d. Bhuja Bandha Shakti Vikasaka (Figure 4)
i. Stand straight, hands formed into fists with the thumbs tucked in.
ii. Bend the elbows and raise the forearms at the angles of 90 degrees.
iii. Throw your arms vigorously forwards and backwards at shoulder level.
iv. The elbows must not go further back than the starting position.
v. When pushed, the arms should be parallel to the ground.
3. Yoga Asana have to be modified as per the effected joint. One’s practice should involve focusing on stimulating and relaxing all the major part of the body. One’s Asana practice should be aimed at aligning the effected joint and strengthen the muscles around the joint to reduce excessive loading on the joint.
4. Rest is very important to rejuvenate the joints. It is mandatory to end the practice with a good Shavasana.
5. Practices such as diaphragmatic breathing will induce a sense of calmness in the mind and reduces stress.
a. Find a comfortable seated position, on the floor or on a chair with your feet flat on the ground.
b. Close your eyes and bring your awareness to your breath.
c. Inhale deeply through your nose, allowing your abdomen to expand fully.
d. Exhale slowly through your nose, allowing your abdomen to gently contract.
e. Continue the practice.
6. Nadi Shodhana (Alternate Nostril Breathing) helps balance the flow of energy in the body and promotes a sense of calmness and balance. (Figure 5)
a. Sit in a comfortable position and relax your shoulders.
b. Keep your hand in Vishnu Mudra. Fold your index and middle fingers toward your palm and lightly press them against the base of your right thumb
c. Use your right thumb to close your right nostril, and inhale deeply through your left nostril.
d. At the end of the inhalation, release your right thumb and use your right ring and little finger to close your left nostril. Exhale smoothly and completely through your right nostril.
e. Inhale through your right nostril, then close it with your right thumb. Release your left nostril by opening it with your ring and little finger, and exhale through your left nostril.
f. This completes one round.
g. Repeat this alternate nostril breathing pattern for several rounds, focusing on smooth, even breaths.
7. Deep relaxation practices such as Yoga Nidra helps to manage stress, reduce pain perception, promote better sleep, and overall well-being.
In addition to all the practices, one will have to cultivate the attitude of acceptance of the problem, which helps to calmly work on it. Any negative thoughts about the problem will lead to more stress and more pain. One regular practice of Asana, Pranayama, meditation, relaxation, with right diet, right amount of sleep, right routine, and positive mindset will all together help in curing oneself from Arthritis.
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