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2017 TRUSTED MEDIA BRANDS, INC. New research suggests that osteoarthritis sufferers can benefit from this super simple yoga routine. In 2017, more than 30 million people in the United States suffered from the debilitating effects of OA according to the Centers for Disease Control and Prevention. The condition, also known as degenerative arthritis, is characterized by breakdown of the cushy cartilage between bones. The loss can turn simple movements such as going downstairs, getting up from a chair, or simply walking around the house into agony. Could a simple yoga program ease pain for arthritis sufferers and get them on their feet again? The moves incorporated breathing exercises, stretches, and relaxation.
Journal of the American Geriatric Society. Half of the seniors did the program twice weekly, while the rest took health education classes. After the eight weeks, the yoga group reported less pain and fatigue, and they were able to walk more easily. Chair-based yoga is a therapeutic way to combat the symptoms of OA without drugs and other medical intervention,» she says. Yoga places a large emphasis on breathing and chair yoga is no different.
Concentrating on your breath will prepare both your mind and body by easing stress. Find a chair that you feel secure in. Sit upright, relax your shoulders and place the index and middle finger of your right hand on the bridge of your nose between your eyes as an anchor. Place the thumb and ring finger on either side of your nostrils. Close your right nostril with your thumb and take a deep breath through the left nostril. Hold for a moment, and then pinch your left nostril with your ring finger and exhale through your right nostril. Repeat, inhaling through the left nostril and exhaling through the right.
Continue to alternate for about 30 seconds. Begin by rolling your head gently in a circular motion. Then roll your shoulders up and around. Extend your elbows out to the sides and place your fingers lightly on your shoulders and slowly trace circles with your elbows.