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Managing arthritis through Yoga, Diet and Pranayama

Managing Arthritis


Diet is one of the most significant aspects of any sort of a treatment because whatever we eat directly affects our system. Especially during a disorder or a problem, simple alterations to our diet can enhance the effect of the therapy.

In the case of Arthritis one can chalk out a general diet plan, however, the diet can be modulated pertaining to the symptoms & the type of arthritis one has.

PATHYA/ Suitable

Sprouts like soyabeans, alfa- alfa, black til, Fenugreek seeds.

Fruits like apple, pineapple, pomegranate

Figs, water-melon, musk melon, grapes peach, pears.

Veg. Juices like cucumber, petha & bottle gourd, wheat grass & veg. Soups.

Barley dalia, milk, tofu.

Whole wheat chapatti, green salad, green chutney, Buttermilk, Veg. like lotus canal, drumstick etc. Add turmeric, laung & heeng to your food.

APATHYA/ Unsuitable

Avoid sour things like pickles, sour curd. Fried, spicy & oily food.

Weight management is one of the biggest concerns when we need to design a diet chart for arthritis. Hence the kapha producing & heavy food should be completely avoided.


Since the core issue in the case of arthritis is lack of mobility in the joints, it is essential to have set of practices that exercise all our joints. For this reason the simplest movement of the fingers or the toes is also considered of equal significance whilst we design the plan for any case of arthritis. It is important to note that it is only the regular motion of the joints that can prevent & cure the disorder. If the exercises & movements are avoided then the cure becomes almost impossible.

In the series of asanas that I have mentioned here, they are divided into 3 most vital areas of our treatment plan. Simple twisting postures that help one in strengthening the smaller joints coupled with Spine oriented practices, as spine is the basis of our posture & any form of arthritis affecting that area brings forth huge issues in our overall movement. The last section consists of asanas that help in relaeasing the excess vata & enhance the digestive system. This is required to deduct the possibility of excessive toxin production in our body.

Some simple lateral twisting postures


Sit in Vajrasana.

Interlock the hands.

Inhaling, lift the hands straight above the head. Look up. Breathe 5 times.

Exhaling, bring back the hands.


Interlock the fingers of the hands & while inhaling raise them above.

Now inhaling stand on your toes & exhaling get back on the ground.

Repeat the same 5 times.


Spread the right leg ½ feet apart.

Interlock the fingers & while inhaling raise the hands above the head.

While exhaling bend towards the right side.

Breathe in this position 5 – 6 times.

Repeat the same on the left side.

While exhaling bring down the hands & join the legs.


Spread the right leg ½ ft apart & place both hands on respective sides of the waist.

While exhaling, turn towards the right side & breathe 5 – 6 times. Repeat the same on left side.

Bring down the hands & join the legs.

For a healthy spine


Stand erectly.

Inhaling, place the left heel, on the root of right thigh. Exhale. Interlock both the hands. Inhaling, lift the hands up, look up, breathe normally.

Repeat the same on the other side also.

Lie down on your stomach, keep your palms below your thigh.
While inhaling lift your head and both leg.  Breathe 5 times.
While exhaling come down


Lie down on your stomach. Keep the palm below the head.  Relax for 10 breathings.  Then keep your palms below your shoulders.
Inhaling lift your head, chest and stomach by stretching the back.  Look up.  Breathe 5 times.
Exhaling slowly come down

For an effective digestive system

Stretch the leg and sit on the ground.  Slowly Inhale.
While exhaling bend forward try to touch the toes.  Breathe 15 – 20 times

Inhaling, look up. Release the hands.


Lie down flatly on your back.
While exhaling fold your right leg and hold it tightly (as taught).
Inhaling raise up your head and try to touch your right knee.  Breathe 5 times.
Exhaling keep your head down.
Inhaling unfold your right leg.
Repeat the same procedure with the left leg and both the legs


The effect of pranayama in the case of arthritis is mainly in improving & enhancing the overall circulation of breath in the body that leads to improved functiong of all tissues. One of the pranayams that is mentioned here, greatly helps in reducing pain & also cures the problem of constipation, which is quite frequently observed in the cases of arthritis.

Anulomaviloma  Pranayama

Inhale from the left nostril by closing the right one with the the right thumb.

Exhale on the right by using the ring & the little finger to close the left nostril.

Inhale from the right & then exhale on the left. Repeat this cycle 11 times.

Suryabhedana Pranayama

Fold the right hand in gyan mudra & with the 3rd & the little finger close the right nostril & breathe only through the right nostril for 10 counts.

(One must not do this during pregnancy)

Meditation & Relaxation

Shavasana 1, 2

Lie down flatly on the ground.  Keeping the right hand on abdomen and left hand on the chest observe your breathe for 5 minutes.

Start relaxing from the toe onward part by part upto the head.  Now just lie down there itself for 5 minutes.

Om japa

Mentally repeat Om with every inhalation & every exhalation. Continue the practice for 15 – 20 mins. This relaxes the mind & increases the vital energy required for the healing process.

The best way to curb and to cure arthritis is to regularly exercise all the joints. One of the very effective ways to cure excessive pain due to inflammation is to apply 1tsp eucalyptus oil mixed with double the quantity of the base oil (coconut, mustard etc) on the area without rubbing too much. This has a chilling effect on the affected area & also is a great pain killer.
Arthritis is one of the biggest mysteries as nobody knows the exact cause of it. However, with years of research & observation it has been clearly established that regular movement of the body is the best & most appropriate way to cure this.

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  • Upavista konasana
      Meaning: Upavista – seated; Kona – angle                   an angle is formed between the legs in this asana Procedure: Sit on the floor with stretched legs and keep the palms beside the body.now, inhale and extend the legs widely as far as possible.exhaling, bend forward and hold the respective big toes with corresponding hands. Keep the forehead on the floor. take a few normal breaths.inhale, come up , releasing the hands.exhale completely and return to normal position. Benefits Relieves back ache, joint pain, stomach disorders Controls and regularizes menstruation Improves the blood circulation around the pelvic region and keep sit healthy Prevents development of hernia Relieves sciatica  Limitations:   Patients suffering from high blood pressure should take prior precautions while practicing this because after doing this asana blood flushes to head
  • Janusirsasana

    • mohan singh said:

      I humbly request for tretment of diavtes

    • Robin Judie said:

      I have suffered from sever back pain in the past 4 years, some food supplements can help ease the pain but massage and exercise is the best :,… – Kindest regards

    • Carlsbad Yoga said:

      Hi all, here every person is sharing these kinds
      of familiarity, so it’s fastidious to read this weblog, and I used to pay a quick visit this webpage every day.

    • UTTAM said:

      Give me, all yoga tips in hindi or marathi.

    • VJ Jyothi said:

      I appreaciate your efforts for the above information.
      Please publish few images for the above yoga asanas to understand and practise well.

    • dilip narain jhingran said:

      I am a regular yoga practitioner. Learned yoga & pranayam in 1974 at Kaivalyadham Lonavla Pune. Maintaining sound health at 65. Besides I am a yoga teacher also. Conducted free camps at my Home Town Lucknow. Presently I am in NOIDA.
      I find Mrityunjaya a very good site for those who have inclination towards yoga as therapy. Thanks for the contribution.

    • samara said:

      How paschimottanasana help in raising the prana through sushumna ?? 

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