Good effects Of Anti-Rheumatic Exercises

By on April 27, 2015
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Anti-Rheumatic Exercises

TOE BENDING AND ANKLE BENDINGYoga2-PawanSeries_clip_image012

Exercise-1: Toe Bending

  1. Assume base posture– sitting on the floor with legs stretched directly in front of the body.
  2. Place hands on the sides on the floor.
  3. Lean backward taking support on the straight arms.
  4. Move the toes of both feet slowly backward and forward- keeping the feet rigid.
  5. Repeat 10 times.

Exercise-2: Ankle bending

  • Remain in base position as in exercise 1.
  • Move both feet backward and forward to the maximum extent possible- while bending them from the ankle joints.
  • Repeat 10 times.
    Exercise-1: Toe Bending

ANKLE ROTATION

Yoga2

 Exercise-3: Ankle rotation

  • Remain in base position as in exercise1.
  • Separate legs while keeping contact with the floor and keeping legs straight.
  • Rotate the right foot in clockwise direction from the ankle – for 10 times.
  • Rotate the right foot in the same way in the anti-clockwise direction also for 10 times.
  • Repeat the same with the left foot.
  • Repeat the exercise rotating both feet tog

ANKLE CRANK

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Exercise-4: Ankle crank

  • Assume the base position as before.
  • Place right ankle on the right thigh.
  • Using left hand- rotate the right foot from the ankle, clockwise 10 times and then anti-clockwise 10 times.
  • Repeat the same asana with the left foot also.

 

 

KNEE BENDING AND KNEE CRANK

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Exercise-5:Knee bending

  • Assume base position as before.
  • Bend right leg under the knee and clasp hands under the thigh.
  • Straighten the right leg without the heel or toe touching the ground.
  • Keeping hands clasped under the thigh straighten arms.
    Bend the right leg and bring the heel near the right buttock.
    Repeat 10 times.
  • Also repeat the same asana with the left leg.

Knee crank

  • Assume base position.
  • Instead of stretching the right leg, hold the thigh near the trunk and rotate the lower leg in a circular motion from the knee.
  • Repeat 10 times clockwise and 10 times anti-clockwise.
  • Repeat the same procedure with the left leg also.

DYNAMIC SPINAL TWIST

Yoga5

Exercise-6: Dynamic spinal twist

  • Assume base position.
  • Separate legs as much as possible without any discomfort.
  • Keeping arms straight, bring right hand to the left big toe while stretching the left leg behind the back.
  • Keep both arms in one straight line.
  • Turn the head and look backward directing the gaze to the left hand.
  • Turn the trunk in the opposite direction while bringing the hand to the right big toe and stretch the right arm behind you.
  • This is one set of asana.
  • Repeat 10-20 times.
  • Initially perform the asana slowly and subsequently increase sped gradually.

HALF BUTTERFLY

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Exercise-7: Half butterfly

  • Place right foot on the left thigh after folding the right leg.
  • Place left hand on the rigt foot and right hand on top of the bent right knee.
  • Slowly move the bent leg up and down with the right hand allowing the muscles to relax.
  • Repeat the same process with the left knee.
  • After some days practice you may be able to rest the knee on the floor without effort.

KNEE ROTATION

Yoga7

Exercise-8: Knee rotation

  • Remain in the same position as exercise 7.
  • Hold the right foot with the left hand.
  • Rotate the right knee in a circle while gradually increasing the size of the circle of rotation.
  • Repeat 10 times clockwise and 10 times anti-clockwise.
  • Repeat with the left knee.

FULL BUTTERFLY

yoga8
Exercise-9: Full butterfly (i) Beginers

  • Assume base position and bring soles of the feet together.
  • Move heels as close to the body as possible.
  • Place fingers under the feet while interlocking them.
  • Gently push the knees towards the floor by exerting pressure from the elbows and bending the body forward.
  • Attempt to touch the floor with your head- it can be done after some practice.

Full butterfly (ii) Advanced

  • Keeping soles of feet together, place hands on knees.
  • Using pressure of arms push the knees towards the floor; allowing natural bounce back to original position.
  • Repeat 20 times or more.

Full butterfly (iii) Advanced

  • Maintaining same position shift position of hands to the floor behind you- keeping arms straight.
  • Move knees up and down 20 times or more.
  • Gradually increase the difficulty level of this exercise starting with level (i).

CROW WAKING

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Exercise-10: Crow walking

  • Squat on the floor.
  • Place palms of the knees and begin to walk in the squatting position.
  • You can walk on the toes or feet- chose the difficult option.
  • Perform for sometime without straining your body.
  • Knees must touch the floor in each step.

This exercise prepares us for meditation postures and also benefits people with poor blood circulation in the legs.

People suffering from constipation should drink 2 glasses of water and the crow walk for sometime. Drink 2 more glasses of water and start crow walking. Repeat 3-4 times and constipation is relieved by this.

HAND CLENCHING

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Exercise-11: Hand clenching

  • Hold arms straight in front of the body in a horizontal plane as the shoulders.
  • Stretch and tense the fingers of both hands.
  • Close fingers over the thumbs to make a tight fist.
  • Again stretch and tense fingers.
  • Repeat 10 times.

WRIST BENDING

 Exercise-12: Wrist bending

  • Assume same position as in exercise 11.
  • Bend hands at the wrist as if pressing the palms against a wall with fingers pointing upwards.
  • Bend hands at the wrist with fingers pointing downwards.
  • Again point fingers in upwards direction.
  • Repeat 10 times.

WRIST JOINT ROTATION

wrist

Exercise-13: Wrist joint rotation

  • Stay in same position as in exercise 12 with only right hand extended.
  • Clench right fist and rotate it first clockwise 10 times and then anti-clockwise 10 times.
    Repeat with left hand.
  • Extend both arms in front of the body with fists clenched.
  • Rotate both fists together clockwise and then anti-clockwise 10 times each.

ELBOW BENDING

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Exercise-14: Elbow bending (i)

  • Retain same position as exercise 13 while holding both arms outstretched with hands open and palms facing upwards.
  • Bend both arms at the elbows and touch the shoulders with fingers.
  • Straighten the arms again.
  • Repeat 10 times.

Exercise-14: Elbow bending (ii)

  • Perform same exercise with arms extended outwards (sideways).
  • Repeat 10 times.

SHOULDER SOCKET ROTATION

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Exercise-15: Shoulder socket rotation

  • Assume same position as 14 (ii).
  • Make a circular motion with the shoulder joints- keeping fingers in contact with the shoulders.
  • Repeat 10 times in clockwise and 10 times in anti-clockwise direction.

Gradually increase the circle size bringing the 2 elbows in contact with each other in front on the chest.

NECK MOVEMENT

neck

Exercise -16: Neck movement (i)

  • Assume base position
  • Slowly move head backwards and forwards- touching the chest with the chin in front.
  • Repeat 10 times.

Exercise -16: Neck movement (ii)

  • Slowly tilt the head towards the right and left- initially while facing directly forward and then while turning the head towards the left and right.
  • Repeat both 10 times.

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Exercise -16: Neck movement (iii)

  • Slowly rotate the head in as large a circle as possible.
  • Repeat 10 times each in clockwise and anti-clockwise direction.
  • Do not strain.

Benefits
All nerves connecting the body parts pass through the neck region and strengthening of the neck muscles helps in neck pain and vertigo.

ANTI-GASTRIC EXERCISES

Anti-gastric asanas set is useful in removing wind and gas from stomach and the intestines. These are also very effective for removing constipation and indigestion. These prepare the body for the more difficult asanas. These exercises are used for rehabilitation of patients suffering from all types of muscular disorders, broken bones etc.

Before starting these asanas, practicing shavasana is essential to attain a state of calmness and relaxed body and mind.

LEG ROTATION

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Exercise-17: Leg rotation

  • Lie flat on your back with legs straight and arms on the side and in line with the body.
  • Keeping the right leg straight- raise it above the floor.
  • Rotate the leg 10 times each in clockwise and then anti-clockwise direction.
  • Repeat with the left leg.
  • After some rest raise both legs together and rotate them while keeping them together in clockwise and anti-clockwise direction 10 times each.

Keeping head and rest of the body flat on the floor is necessary. After completing this exercise- rest to regain your breath. Do not strain.

CYCLING

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Exercise-18: Cycling (i)

  • Raise the right leg and make 10 cycling movements each first in forward and later reverse mode.
  • Repeat the same with the left leg.

Exercise-18: Cycling (ii)

  • Using both legs together make alternate cycling movements 10 times forward and 10 times in reverse.

Exercise-18: Cycling (iii)

  • Now keep both legs locked together and do 10 forward and 10 reverse cycling movements.
  • Keep rest of the body flat on the floor. After completing this exercise- rest to regain your breath. Do not strain.

LEG LOCK POSTURE

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Exercise-19: Leg lock posture (i)

  • Lie flat on the back.
    Bend the right leg and bring the thigh near your chest.
  • Interlock the fingers and place them over the knee.
  • Inhale deeply and exhale emptying the lungs.
  • While retaining the breath outside- lift the head and upper portion of the chest while trying to touch the knee with the nose.
  • While inhaling slowly return to the supine position.
  • Relax the whole body.
  • Repeat 10 times with each leg.

Exercise-19: Leg lock posture (ii)

  • From the original position as above- fold both legs and wrap the arms around the knees.
  • Repeat the head and upper chest raising movements 10 times while ensuring coordinating breathing with the physical movement.
  • This asana is very useful in removing wind and constipation by its massaging action on the abdomen.

ROCKING AND ROLLING

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Exercise-20: Rocking and rolling (i)

  • Lie flat on the back.
    Fold both legs up to the chest.
  • Interlock the fingers and place them behind the head.
  • Roll the body from side to side while keeping the elbows on the floor.
  • Repeat 10 rolls.

Exercise-20: Rocking and rolling (ii)

  • Retain the same position and roll the body along the spinal cord.
  • Try to attain the squatting position.

Precaution-Use a folded blanket to avoid injury to the spine.
-Be careful about the head hitting the floor with force.

Limitation– Not to be performed by persons suffering from spinal problems.

Benefits– This asana with its massaging action benefits the back, buttocks and hips and is most useful if performed in the morning just after awakening.

NAUKASANA

NAUKASANA

Exercise-21: Naukasana (i)

  • Lie flat on the back, arms on the side with palms facing down.
  • Inhale and raise the legs, arms, head and the trunk.
  • The head and feet should be raised just about 1 foot off the ground.
  • The position of arms should be held at the same level and in line with the toes.
  • Hold the raised position for a comfortable length of time.
  • Exhale and return to the starting position.
  • Relax the body.
  • Repeat 5 times.

NAUKASANA2

Exercise-21: Naukasana (ii)

  • Repeat the same asana with the fists clenched and the whole body raised as much as possible.
  • While exhaling return to the floor without hurting your back.

Precautions-
Inhale while raising the body.

  1. Exhale while lowering the body.
  2. Retain breath inside while in the elevated position.
  3. Do not strain- retain elevated position till abdominal muscles start to vibrate.
  4. Should be performed at the end of Pawanmuktasan series and immediately after awakening in the morning.

Benefits-

  • Very good for relaxing the muscles and joints.
  • Benefits the nervous and tense persons by providing immediate relief.
  • Helps in removing worms from the intestine and stomach.
  • Improves digestive process by stimulating intestinal peristalsis.

About Sharat S.

To keep my friends and readers Healthy, I love to write and share articles on Fruits, Vegetables, Yoga Exercise and more. Importantly, I always promote natural remedies to keep your body healthy.

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