We have heard of psoriasis, which is a common autoimmune skin disorder that causes rashes and inflammation on the skin. But what is Psoriatic Arthritis (PsA)? This is a chronic disorder that contributes to pain, stiffness, and swelling in the joints
The physical and emotional toll of this condition can be daunting, making it essential for individuals to explore holistic approaches to manage their symptoms.
Yoga, an ancient practice combining physical postures, breathing techniques, and meditation, offers a promising avenue for relief and improved quality of life for those with psoriatic arthritis.
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This article will explore some of the best yoga for psoriatic arthritis that you can practice to alleviate the pain and discomfort you are experiencing.
What is Psoriatic Arthritis?
One of the most common misconceptions people have regarding Psoriatic Arthritis is confusing it with Psoriasis. Although they aren’t the same condition, they are related and can often occur together.
That said, let us understand what Psoriatic Arthritis is.
Psoriatic arthritis (PsA) is an inflammatory joint condition associated with psoriasis. It occurs when the body’s immune system attacks healthy joints and tissues, leading to joint pain, swelling, stiffness, and reduced range of motion.
According to reports, around 1 in 3 people that have psoriasis will develop psoriatic arthritis eventually in their lives. In general, PsA occurs between the age of 30 to 50 years.
Is Yoga Good for Psoriatic Arthritis?
Yoga is universally the best exercise for psoriatic arthritis and any other inflammatory disease affecting the joints and muscles in the body.
Yoga offers a multifaceted approach to addressing the various aspects of psoriatic arthritis. Its gentle and controlled movements can help improve joint flexibility, reduce inflammation, and alleviate pain.
Not just that, the relaxation techniques involved in yoga alleviate the stress, which may trigger or exacerbate psoriatic arthritis symptoms. These exercises also instill a feeling of empowerment and help the patient foster a positive outlook on life.
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Best Yoga Poses for Psoriatic Arthritis
Now that we have a clear understanding between yoga and its impact on psoriatic arthritis symptoms let us look into the best yoga poses to try:
Viparitakarani
Targets – Knees
Benefit – Improve blood circulation to the joints and alleviate the pain.
How to do it?
Lie on your back near a wall. Lift your legs up the wall, allowing your sitting bones to be as close to the wall as possible. Keep your legs straight, pointing towards the ceiling. Place your arms by either side, ensuring your palms face the ceiling. Close your eyes, breathe deeply, and relax. Hold the pose for 5-15 minutes or longer if comfortable. To come out, bend your knees, roll onto one side, and slowly sit up.
Jathara Parivartanasana
Targets – Lower backs and hips
Benefits – Stretching the hips and strengthening lower back muscles.
How to do it?
Lie on your back, fold your knees, and bring them towards your chest. Exhale and lower your knees to the right side, aiming to touch the floor. Keep your shoulders grounded. Push your arms towards your left, palms facing the ceiling. Gently turn your head to the left. Hold the pose for a few breaths. Inhale, return your knees to the center and repeat on the other side.
Pavanamuktasana
Targets – Lower body
Benefits – Release back tension, Maintain flexibility in knees and hip joints.
How to do it?
Lie on your back and inhale deeply. With a deep exhale, bring your knees close to your chest. Bring your arms to surround the legs and hold them in place. Gently hug your knees in, pressing them towards your abdomen. Ensure that your head and shoulders are not taut and instead very relaxed. Hold the pose for a few breaths, feeling the gentle massage on your abdominal area. Release and repeat as needed.
Virabhadrasana I
Targets – Strengthening the muscles and joints
Benefits – Improves mobility in the knees, Strengthens your thighs, hips, shoulders, etc.
How to do it?
To practice it, begin in a standing position. Step one foot back and turn it at a 45-degree angle, keeping the front foot pointing forward. Bend the front knee to a 90-degree angle, ensuring it aligns with the ankle. Press the back heel firmly into the mat. Bring your arms above your head, keeping the palms facing each other in a Namaste position. Gaze forward or up. Hold the pose for several breaths, grounding through the feet and engaging the core.
Adho Mukha Svanasana
Targets – Hips, Knees, Shoulders
Benefits – Reduce discomfort in the lower limbs, hips, etc.
How to do it?
Start on your hands and knees, keeping your wrists below your shoulders and knees under your hips. Next, you must deeply exhale as you lift your knees from the ground, keeping your legs straightened out. Push your hips until they form an inverted V with the remainder of your body. Spread out your fingers and press them into your palms. As you lengthen your spine, relax your neck, and engage your core. Hold the pose for a few breaths, then gently release it back to the starting position.
Bhujangasana
Targets – Chest and back
Benefits – Strengthens the back muscle to alleviate pain and stiffness.
How to do it?
Lie on your belly with your legs straight and feet together. Place your palms on the mat under your shoulders. Inhale and gently lift your head, chest, and upper abdomen off the floor using your back muscles. Keep your elbows close to your body and shoulders away from your ears. Press down your feet into the mat. Hold the pose for a few breaths, gazing forward. As you exhale, lower yourself back down.
Performing these yoga poses can effectively alleviate the psoriatic arthritis symptoms and signs altering your quality of life. From supporting your joint to spinal health, these poses are diverse, versatile, and effective in managing the symptoms in the long run.
Conclusion
Yoga can be a valuable tool in managing psoriatic arthritis, offering physical benefits, stress reduction, and improved well-being. If you want to add a more holistic treatment route, this is the best option to lead a fuller and more satisfying life.
At Kayakalp Global, yoga is always an additional therapy our specialists advise our psoriatic arthritis patients. Our wellness coaches are the ones that can guide you through the process, enabling you to lead a more comfortable life.
Frequently Asked Questions (FAQ’s)
What are the different types of psoriatic arthritis?
There are commonly five different types of psoriatic arthritis, which include Symmetric arthritis, Asymmetric arthritis, Distal interphalangeal (DIP) predominant, Spondylitis, and Arthritis mutilans.
How is psoriatic arthritis treated?
Psoriatic arthritis treatment aims to manage symptoms, reduce inflammation, prevent joint damage, and improve the quality of life. At Kayakalp Global, our combination treatment involves the effectiveness of Ayurveda and Allopathy to bring relief and long-term symptom management for the patients.
- Is psoriatic arthritis a serious disease?
Psoriatic arthritis is a chronic disease that grows and worsens over time. If left untreated, the symptoms might get even more painful to the point that it alters a person’s quality of life. It requires continued intervention and care.
