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Yoga – is the system of exercises which can relax body, teaches to control emotions and the body. Yoga helps to keep balance of whole physiological processes in human organism. While doing yoga systematically one fill full of health and energy, and can also resist stress and nerve over tension. Yoga can improve function of immune system.
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Trainers of our clinic compose individual schemes of exercises. They teach patients not only exercises but also special kinds of body position, which can improve energy balance, reorganize and restore nerve and muscular system of the organism, and harmonize all human body function. Harmony and absence of pain means health. Throw away your pain! Don’t take the drugs but yoga and massage will help you to preserve your health, youth and pleasure of your life. “Everybody comes from pleasure, has to live in pleasure and has to go to pleasure” is old Indian wisdom. Experienced instructors of our Clinic compose individual exercises with elements of yoga, callenetic, pilates and helps to master exercises.
Yoga and arthritis.
Arthritis is the source of pain in joints, especially in knees. People take analgetics and anti-inflammatory drugs to control pain, but sometimes yoga has good analgetic effect.
Specialists recommend:
- do exercises after warm shower no less than four times a week;
- avoid abrupt movements. Do exercises slowly and stop doing them if you fill pain;
- if you have arthritis be especially cautious, because extra tension can be harmful for you;
- if you have back pain or disk herniation don’t do exercise 3;
- fill yourself while doing exercises and avoid painful exercises;
- before you start exercising consult with specialist;
- complex of yoga exercises controls arthritis: for example exercise
“Healthy joints”:
Stand up straight, spread wide your legs. Do exercises slowly, breathing deeply during each exercise (3-10 breathing during each exercise). Extend your hands forward with palms downwards. Raise your hands, put palms in front of you (it looks like STOP signal), fingers have to be spreaded widely.
Slightly bend your arms in the elbows and make fists. Release your fists and with big finger of your hand touch other fingers of the same hand by turns to make “O” as it shown in the fig.
Extend hands asides as if you wished to move apart the walls. Fingers directed downward. With each palm do 15 small circles clockwise and then, back.
Lock your fingers, spread out your hands in front of you and do with your hands do 15 circles clockwise and 15 circles back.
Place your hands down and look over your right shoulder. Repeat it looking over your left shoulder. Look straight in front of you and try to touch with your right ear to the right shoulder and then touch with left ear to the left shoulder. Lower your chin on your chest and then raise the chin back to the normal position.
Put your hands on the hips and slightly bend your knees. Imagine you are standing inside the can and trying to wipe walls of the can by twisting with hips and buttocks. Try this exercise 5 times to each side.
30 seconds walking. Stand on your toes 5 seconds and slowly lower foot on the heel.
Exercise “resting tree”.
Lay down on your back, straight the legs, pull right knee to the chest.
If you have pain in left hip you can start with left knee. Do 5 twisting movements with right foot to the right and then to the left. After that circle with right knee to the right and to the left, as if you want to paint circles in the ceiling.
With right leg bended, put right foot near left knee. Strengthen left toes. Place your hands behind had, clasp elbows with your hands and try to extend your body.
Kipping right foot on left leg, lower bended in knee of right leg on the floor the way to avoid tension in it. Left leg and buttocks have to be kept to floor. For the first time put the pillow under the right knee.
Do 3-10 deep breathing. With your hands push right knee to the stomach and then slowly strengthen leg and put it on the floor. Repeat this exercise with next leg.
Stand with your face to chair seat. Bend right knee and put bended leg on seat to keep hip in bridge of floor and knee has to be above the uncle.
Put left arm on the external side of right knee, and not moving right leg turn trunk to the right. Place the right hand behind the trunk with palmar surface outside, and try to touch left hip with turned outside hand.
Turn head to the right and look over right shoulder, trying not to tense neck. The back has to be straight.
Do 3-10 deep breathes in. Every time while breathing try to strengthen your back as if you want to be taller. While breathing out bend trunk to the right slightly balancing by hands.
Slowly turn head back, look straight and place your hands down. Repeat this exercise starting with left leg.
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