Yoga For Joints (Pawanmuktasana Series For Joints) Padanguli Naman & More

Pawanmuktasana Yoga Series For Joints –  Padanguli Naman & More

This yoga for joints basically focuses on loosening up the joints of the body. Stiff joints may block up the energies and make the joints creek while moving causing joint pain. This pawanmuktasana series eliminates energy blockages in the joints of the physical body, improving coordination, self-awareness, and self-confidence.

Yoga for joints helps strengthen joints and keep them out of rigidness to ease movement. It improves coordination, self-awareness, and self-confidence.

People suffering from rheumatism, arthritis, high blood pressure, heart problems, or other ailments who are not allowed to involve in any vigorous/strenuous physical exercise can practice this group of asanas.

yoga for joints

Pawanmuktasana Series For Joints | Yoga For Joints:

You’re going to move the various joints. Such as by bending the toes, moving ankles forward and backward, and rotating ankles in clockwise and anti-clockwise directions starting with the toes, ankles, and other joints of the hands. Sit in the base position as shown above. This following pawanmuktasana series is to be done around 5 to 10 times.

Padanguli Naman:

Move your toes folding your fingers back and forth, 8 to 10 times.

Goolf Naman | Yoga For Ankles:

yoga for joints - goolf naman
  1. Move your feet towards the body and away keeping your ankle still.
  2. Inhale; moving towards the body and exhale; moving away from the body.

Goolf Chakra | Yoga For Ankles And Calves:

Goolf chakra - yoga for joints
  1. Rotate the ankle with both feet together.
  2. five times clockwise and five times anti-clockwise.

Ardh Titli Asan | Yoga For Hip Joints:

yoga for knees - stretching joints - ardh titli asan
  1. Bend your right knee and keep the ankle on top of the left thigh.
  2. Place the right palm on the kneecap and inhale; move it up close to the chest.
  3. Exhale; move down to the ground. Keep the right foot still on the left thigh while moving the right knee.

Do it 5 – 10 times. Repeat the same with the left leg.

Poorna Titli Asan:

Poorna Titli Asan
  1. Bend your knees in, and join the heels.
  2. Clasp your hands and hold your feet together just around the top, see that you’re not lifting your feet.
  3. Slowly, move your knees up and down.

Mushtika Bandhan:

simple yoga for arthritis in hands - Mushtanga Bandhana

Stretch your hands in the front, stretch your finger out, and clench alternatively.

Do this 5 to 10 times and bring your hands down.

Manibandha Naman:

Yoga for wrists - Manibandha naman
  1. Stretch your hands in the front, keeping the fingers together.
  2. Inhale; bend palms up and exhale; bend the palms down.

Repeat step 2 as many times as you are comfortable.

Manibandha Chakra:

Yoga for wrists - Manibandha chakra
  1. Extend the hands in the front at shoulder level.
  2. Make a fist and rotate clockwise and anti-clockwise five times each.

Kehuni Naman:

Yoga for elbow joints - Kehuni naman
  1. Stretch your arms out in the front, palms facing upwards.
  2. Bend the hand at the elbow and bring the palm to the shoulder.
  3. Repeat with alternating hands, a few times.

Skandha Chakra | Yoga For Shoulder Joints:

yoga for shoulders
  1. Stretch your hands out on the sides, palms facing upwards.
  2. Bend the hands at the elbows, palms reaching the shoulders.
  3. Now rotate from the shoulders clockwise and anti-clockwise, five times each.


People suffering from rheumatism, arthritis, high blood pressure, heart problems or other ailments who are advised not to involve in any vigorous or streneous physical exercise can practice this pawanmuktasana series.

Can yoga help your joints?

People with various types of arthritis who practice yoga regularly can reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep. Many people turn to yoga as a way to exercise gently, as well as to reduce tension and improve joint flexibility.

Which is the best yoga technique to move all joints of the body?

Streching your joints, knees, elbows, shoulders and wrists as soon as you wake up in the morning is the best yoga technique to move all joints of the body.

Can yoga worsen arthritis?

Yoga is so gentle it’s impossible to hurt myself – or aggravate my arthritis – while doing it. Fact: If you have arthritis, you should avoid poses that require you to balance on one foot or bend your joints, such as your knees, more than 90 degrees.

Can yoga help bad knees?

Yoga is a low-impact exercise, which means it increases heart rate while minimizing the amount of stress on the joints. It’s good for people with knee pain because it can reduce chronic pain while improving mobility, physical fitness, and overall quality of life.

Which is better for arthritis yoga or pilates?

Both practices can help arthritis. Yoga helps strengthen and improve flexibility of the muscles around the joints, and pilates strengthens the bones and joints so here you don’t have to choose between the two.

Can yoga reverse rheumatoid arthritis?

Research suggests that yoga can help people with various types of arthritis reduce joint pain, improve joint flexibility and function, and lower stress and tension for better sleep. And it’s true. Yoga has not only helped me manage my RA symptoms better, but, on some days, it’s been my source of peace.

Why does yoga hurt my knees?

If there is tension at either the joint above the knee (the hip joint) or the joint below the knee (the ankle joint), then that tension can transfer force into the knee joint. Add in some rotation to the mix and pressure can be put on the knees in ways that can cause knee pain and potentially injury.

Is yoga good for arthritis in hands?

Hand exercises can be especially beneficial for the stiff fingers often seen in patients with rheumatoid arthritis. Studies of yoga training, including a recent report from the journal BMC Research Notes, have found that it can improve grip strength as well as reduce inflammation and pain in rheumatoid arthritis.

Is child’s pose bad for knees?

This pose demands a lot of knee flexion or the bend in your knee. This can be painful or even impossible for some to achieve. To combat this concern utilize a towel, blanket, or foam roll behind your knees for additional cushion or support. This will also help to decrease the flexion demand on your knees.

Leave a Comment