Are you suffering from cold soreness? Just these 3 yoga asanas will give you instant relief and make you flexible:

News India Live, Digital Desk: Natural Pain Relief : As soon as winter hits, one starts feeling stiffness in the body and joints. In cold weather, blood circulation slows down, veins start shrinking and this is the reason why people often experience severe pain (Joint Pain in Winter) or stiffness in joints and knees after waking up in the morning or after sitting at one place for a long time. If you also want to get rid of this ‘winter stiffness’ and pain, then yoga can help you! There are some special yoga asanas, which bring flexibility in the joints while keeping your body warm and can prove to be effective in providing immediate relief from pain.

If you want to keep your joints healthy and flexible in a natural way without medicines, then doing these 3 yoga asanas regularly can give amazing results. Let us know which are these asanas and how to do them:

1. Pawanmuktasana (Freedom from Wind Pose): Elixir for the stomach, waist and knees!

Pawanmuktasana not only provides relief from stomach related problems like gas and constipation, but it also has a direct effect on your hips, thighs and knees. These ‘Benefits of Pawanmuktasana’ are very special in reducing muscle stiffness in winter.

1. Slowly bend your right knee and bring it closer to your chest.
2. Hold the knee tightly with both your hands and pull it towards your chest as easily as you can.
3. If possible, try to lift your head a little and touch your nose with your knees.
4. Remain in this position for 20-30 seconds and keep breathing deeply and slowly.
5. Slowly release the knee and return to the starting position.
6. Repeat the same process with the left leg also. Then this asana can also be done by folding both the legs together.

• Benefit: It provides relief to the knees and hip joints, increases their flexibility and helps in providing relief from ‘back pain in winter’. It also improves blood circulation in the lower part of the body.

2. Bhujangasana (Cobra Pose): Gives flexibility to the spine, removes stiffness of the back!

Bhujangasana is one of the most effective asanas to make your spine flexible and strong. It is very beneficial in removing stiffness of back and waist caused by cold. ‘Health Benefits of Bhujangasana’ helps in keeping your spine straight.

1. Keep your heels and toes together.
2. Taking a deep breath, slowly lift your head and chest off the ground.
3. Try that your navel does not rise from the ground. Keep your elbows slightly bent (or straightened, according to your convenience and flexibility).
4. Bend your neck slightly backwards and look upwards.
5. Stay in this position for 20-30 seconds, keep breathing normally.
6. Slowly exhale and return to the starting position on the stomach.

• Benefit: It makes the spine flexible, gives instant relief from ‘back pain and back stiffness’. It also increases lung capacity and opens the chest. It is very effective in reducing ‘joint pain in winter’.

3. Utkatasana (Chair Pose): Gives strength and warmth to joints!

Utkatasana, also known as chair pose, provides tremendous strength to the muscles of your legs, thighs, hips and calves. This is an asana which increases strength on your joints without putting much pressure on them. This is a great way of ‘yoga to strengthen joints’.

1. Straighten both the hands in front, palms facing downwards or upwards (as per your convenience).
2. Now slowly bend your knees, as if you are going to sit on an invisible chair.
3. Try to bring your thighs parallel to the ground (as much as you can comfortably).
4. Feel the entire weight of your body on your heels and keep your back straight.
5. Try to stay in this position for 30 seconds to 1 minute, keep breathing deeply.
6. Slowly return to the initial standing position.

• Benefit: It gives strength to the muscles of knees, hips and lower back. It produces warmth throughout the body and helps maintain ‘joint mobility in winter’. This is important in ‘Yoga asanas to remove joint stiffness’.

Some important things to always remember:

• Make sure: If you are suffering from any serious injury or chronic ‘knee pain treatment’, then definitely consult an experienced yoga guru or doctor before starting these asanas.
• Regularity: Only by doing these asanas regularly, you will get their full benefits.
• Warm-up: Before starting the asana, do light warm-up exercises like rotating hands and legs.

By making these simple yet effective yoga asanas a part of your life, you can keep your body flexible, strong and pain-free even in the rigors of winter. This is a natural method of ‘Ayurvedic pain relief’.