Yoga Series for Gout

Gout and yoga both are interrelated. Besides various achievements in the treatment of Gout, yoga remains one of the most effective solutions to Gout symptoms. Here are a few yoga exercises that you can help you with Gout:

Yoga Loosening Exercises (Sithilikarana Vyayama)

Loosening exercises in Yoga are called as Sithilikarana Vyama. This set of exercises are very effective in the treatment of various types of arthritis, by increasing the stamina and tolerance levels. These exercises are done with speed and in repetitive sets.

These exercises are useful to:

• To loosen all the joints
• Increase the flexibility by repeatedly stretching relaxing the different muscles
• Known to develop the stamina of the body
• Known to develop a balance between the body and mind

Sthiti Tadasana:

Stage 1 (Forward – backward movement)

I. Starting position (Sthiti): Tadasana

II.  Practice

• Bring the right leg upwards and forwards and at the same time stretch the foot forward. Bring the leg back to center.
• Then move the leg backwards, now stretching the foot backward. Bring it back to center.
• This is one round. Practice ten rounds.
• Repeat the same practice with the left leg.

Stage 2 (Sideways movement)

I. Starting position (Sthiti):  Tadasana

II.  Practice

• Raise the right leg sideways to the right as much as you can.
• Return to the center and then move it towards left.
• This is one round. Repeat ten times.
• Repeat it in the same way with the left leg.

III.  Breathing  (for both stages) Normal breathing.

NOTE:

• Do not bend the knee at any stage of the practice.
• You can keep your hands on the waist, or can have wall support for proper balance.
• The leg movement should be continuous.
• Gradually increase the speed and mobility, within your limit.
• Raise the leg forward/ backward as much as you can.

Tips for good Learning:

• Practice the exercises step by step
• Count the steps slowly and perform attentively
• Check the performance of each step before increasing the speed.
• Learn to synchronize each step in a group.
• Increase the number of repetitions depending on your capacity.
• Forward and backward bending
• Come to sthiti tadasana.
• Stretch the arms straight above the head with the palms facing forward.
• Inhale and bend backwards with arms stretched above the head.
• While exhaling bend forward as much as possible.
• While inhaling come up and bend backwards and go on rapidly to forward bending with exhalation.
• Repeat 20 times with increasing speeds.
• Gradually slow down and ultimately stop the practice.

Note:

• Start slowly and gradually increase the speed with in your limits.
• You may also practice this while standing with legs apart when the arms will be moving between the legs.
• While bending forward don’t let the hands touch the ground; swing them in the air backwards.
• Always bend from the lower waist.
• Make the movement free, ease and flowing.
• Side Bending
• Come to sthiti tadasana.
• Keep the legs about one meter apart.
• Raise the hand sideways parallel to the ground while inhaling.
• Bend to the right till the right hand touches the right heel while exhaling. Bend in the same plane.
• Look at the palm of the left hand directing forwards. Come up with inhalation.
• Repeat 4 to 5 times to the right and left side alternate.
• Relax in sithila tadasana.

Twisting

• Come to sthiti tadasana.
• Spread the legs about one meter apart.
• Raise the hands sideways parallel to the ground while inhaling.
• Keeps the leg firm on the ground and twist to the right, keeping the right hand straight.
• Simultaneously twist the neck and look up the tips of the fingers.
• Bend the left hand at the elbow to bring the hand close to the chest.
• Come back while inhaling.
• Repeat the same on the left.
• Gradually increase the speed to your maximum capacity.
• Repeat 10 to 20 rounds.
• Slow down the speed and stop the practice.
• Relax in sithila tadasana.

Note: All twisting should be above the waist level. Keep the body below the waist, straight and firm and do not bend the knees.

Jogging

STAGE I: SLOW JOGGING

• Come to sthiti tadasana.
• Make loose fists of your hands and place them on the chest.
• Collapse and relax your shoulders.
• Start jogging on your toes slowly.
• Jog about 20 times (As days go by, gradually increase up to 100 times).

STAGE II: BACKWARD JOGGING

• Lean a little forward and increase the speed of jogging gradually.
• Start hitting the buttocks with the heels.
• Repeat this 20 times at your maximum speed.
• Then gradually slow down the speed (Do not stop).
• Continue and move on to slow jogging for at least 10 times.

STAGE III: FORWARD JOGGING

• Lean backward a little and now as you increase the speed again try to raise the knees higher and higher.
• Raise the knees forwards to reach the chest level.
• Repeat 20 times at your maximum speed.
• Slow down the practice coming back to the stage of slow jogging again.
• Continue slow jogging for a few rounds, count 10 times.

STAGE IV: SIDE JOGGING

• Gradually increase the speed taking the heels sideways.
• As the speed increases bring the heels as close to the elbows as possible.
• Repeat this movement 20 times at your maximum speed.
• Gradually slow down to come back to slow jogging stage.
• Keep jogging a few more rounds (10 times) and finally stop the practice.

Note:

• Increase the speed of jogging gradually and not too quickly.
• Try not to stop at any stage of the practice until you have completed all 4 stages of jogging.
• Keep the feast on the chest throughout the practice.

STAGE V: MUKHA DHOUTHI

• Stand with forward bend of the trunk, palm on your thighs and legs about a meter apart.
• Inhale deeply and expel the air forcibly as in a jet through the mouth continuously.
• Repeat several times.

Pranayama and Gout

Anuloma Viloma pranayama

Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. And so on.

Duration: at least 10 mins.

Benefits: Heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, Parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergies.
Tips: breathe into lungs not to stomach as no organ in stomach absorbs oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayama).

Nadi Shuddi Pranayama

Nadi Shuddi Procedure: Close your eyes or let them relax (keep eyes slightly open). Using either hand, first stretch out your fingers and then bend in your middle and index finger. The thumb and ring fingers are going to be used to close the nostrils alternately to breathe in through one nostril and out through the other.

• While retaining the hand position, block the left nostril (using the ring finger, if you use your right hand), while breathing out through the right nostril.
• Still keeping the left nostril closed; breathe in through the right nostril.
• Now open the left nostril and close the right nostril with your thumb and breathe out.
• Keeping the left nostril open, breathe in through the left nostril, then close the left nostril and breathe out through the right side.
• Steps 1-4 comprise one cycle. Repeat 10 cycles to start with. The duration can be increased with increased comfort and practice.

Nadi Suddhi takes some concentration to get the sequence of breathing in and out through the correct nostril. Keep the mind from wandering and focus on the breath. One can chant ‘Om’ while doing this exercise.

If you are using this breathing technique for a few minutes at the beginning of your meditation session, move on to an even, deep and regular breathing for the rest of your session and close your meditation with a deep breath in and slowly release it. This would help enhance the calming effect of the meditation.

If you have abnormal blood pressure or general breathing issues, consult your physician before undertaking any breathing exercise.

Meditation and Gout

Stress could cause Gout. Mediation and pranayama provide relief from stress. Basic meditative techniques like observation of breathing patterns and introspection of self could be useful to learn mediation. During stress, an adrenaline levels are increased. This has a direct influence on the heart function and also on the blood vessels. Any form of meditation and breathing exercises brings down the adrenaline levels and act as a stress buster

Here are few simple mediation techniques

• Self Awareness mediation – One should be aware of self, aware of what is happening around and just observing the changes around when you sit and meditate. This is one of the simplest forms of mediation.
• Trataka mediation- This is a mediation which done by concentrating on the flame of a burning candle. This mediation is done by observing the candle as a whole, the tip of the flame and the wick of the candle. This is also used as a defocusing technique.
• Om Mediation – This type is performed by closing the eyes and sitting in any comfortable posture and chanting the OM Chant or any other religious hymn.
• Breath Observation Technique – This type of mediation is one that Lord Gautama Buddha followed. Just sit in any comfortable position and observe your own breathing pattern.

Special Yoga Exercises For Gout

1)      Sukhasana or Easy Poses:

This is one of the easiest and best meditative pose. This is performed after the practice of Shavasana or Corpse pose. This pose helps to strengthen the spine, slow down the metabolic process, promote balance between body and mind and bring down the stress levels.

2)      Single Leg Raising Pose:

Lie on your side with the arm supporting your neck and head. Place your hands on your side of your body. Now slowly raise your hands and legs simultaneously. This pose benefits the legs, muscles of lower back and abdomen. Repeat on both sides.

Shoulder Stretches

Raise both your arms upwards and intertwine them. Then stretch the arms upwards and then slowly try to stretch it backwards to the possible limits. Take care that you don’t strain or injure yourself. This pose is beneficial to increase the mobility of shoulder joints

Neck Exercises

This pose could be performed in sitting or standing poses. This exercise is performed by bending the neck sideward, laterally and in rotational movements (clockwise and anticlockwise direction). This exercise benefits the neck from stiffness, bad postures and headaches. Also increased the flexibility and relieves tension and also tones up the muscles.

3)      Standing Side Stretch Pose:

This pose is performed in standing pose with one hand raised upwards. Then slowly bend to the opposite side of the stretched hand. Repeat on the other side. This pose is good for energy balancing. This posture is the best stretch pose where one line of energy reaches upward from belly and outward towards the arm and another line of energy travels downward and legs.

4)      Hands Clenching Pose:

This exercise is performed with hands stretched and fingers stretched. Just clench and release and repeat this exercise couple of time.  This repetitive exercise helps to prevent arthritis and increase the mobility of joints.

5)      Wrist Exercises:

These exercises are performed to increase the mobility of the wrist joints. It is done by forward, sideward and rotational (clockwise and anticlockwise) movements of the wrist joints.

6)      Ankle Stretching/Bending:

These flexion and extension movements of the ankles could increase the range of movements of ankle joints and also prevent arthritis

7)      Ankle Rotation:

The ankles are rotated in clockwise and anticlockwise directions. This could increase the mobility of joints and also prevent further damage of joints.

8)      Shavasana or Corpse Pose

The most difficult pose in Yoga to master, this pose it requires much practice and experience. Though this pose looks simple it may not appear to be so. It is required to practice to relax after a set of exercises and is mandatory in Yoga practice. This pose could relax the whole body at physical, mental and spiritual levels of well being.

The above information provides a useful guide for Gout and yoga relationship. These poses and asanas have benefited innumerable Gout sufferers. Try out a few to seek benefit from your Gout symptoms.

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