Now say bye-bye to knee pain, these 3 yoga asanas will make your body as strong as a stone:

News India Live, Digital Desk: Yoga for Joint Pain : With increasing age or sometimes at an early age, joint pain becomes a common problem, especially knee pain troubles people a lot. This pain not only hinders your daily activities but also affects the quality of life. If you also want to get rid of joint pain and want to avoid medicines, then Yoga for Joint Pain can be a natural and very effective method for you. There are some special yoga asanas, which can prove helpful in strengthening the joints, bringing flexibility in them and reducing pain.

Here we will talk about 3 such effective yogasanas, by doing which regularly you can control your joint pain to a great extent and adopt an active lifestyle again.

1. Pawanmuktasana (Freedom from Wind Asana): (Elixir for knees and waist)

Pawanmuktasana is known to relieve stomach problems, but it also gives amazing relief to knee and back pain. This asana stretches the muscles by putting pressure on the thighs and hips and increases flexibility. The benefits of Pawanmuktasana are priceless.

1. Slowly bend your right knee and bring it close to the chest.
2. Hold the knee tightly with both your hands and pull it towards the chest as much as possible.
3. Try to lift your head a little and touch your nose with your knees (if possible).
4. Stay in this position for 20-30 seconds and keep breathing deeply.
5. Now slowly release the knee and return to the starting position.
6. Repeat the same process with the other leg also. Then you can also do this by joining both the legs together.

• Benefit: It strengthens the muscles of knees and hips, provides relief from gas and indigestion and gives relief from back pain. This is important in ‘Yoga for knee pain’.

2. Utkatasana (Chair Pose): (To strengthen joints)

Utkatasana gives tremendous strength to your thighs, hips and calves. This is an asana that increases strength in the muscles and helps in reducing unnecessary pressure on the joints. 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 keep your thighs parallel to the ground (as much as possible).
4. Maintain all your body weight 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 starting position.

• Benefit: It strengthens the knees, hips and lower back muscles. It improves body posture and strengthens the knees. Its benefits are also found in ‘Yoga for waist’.

3. Bhujangasana (Cobra Pose): (For spine and waist pain)

Bhujangasana makes the spine flexible and strong, which relieves back pain and back stiffness. It also strengthens the upper body. There are many health benefits of Bhujangasana.

1. Your heels and toes should be together.
2. Taking a deep breath, slowly raise your head and chest.
3. Try that your navel does not rise from the ground. Keep your elbows slightly bent or straight, as per your convenience.
4. Slightly bend your neck backwards and look up.
5. Stay in this position for 20-30 seconds, keep breathing deeply.
6. Slowly exhale and return to the starting position.

• Benefit: It makes the spine flexible, relieves back pain, increases lung capacity and strengthens the muscles of the upper body. This is very effective in ‘yoga for back pain’.

It is important to do these yoga asanas slowly and carefully. If you feel pain while doing any asana, stop immediately. It would be best to take advice from an experienced yoga guru before starting yoga, especially if you are already suffering from any serious illness or ‘knee pain treatment’. Regular exercise can give you amazing relief from joint pain and you will be able to live a healthy and active life.