Asanas or physical postures are described as the third path of “Astanga Yoga” or “Eight Limb Yoga”. Asanas pertain to maintenance of a physical posture. Staying or abiding a specific body position for a period of time is the practice of an asana. The practice of yoga therapy for Gout management will attribute to toning up of muscles, increased body endurance, increased flexibility, overall health improvement, improvement in concentration, lower blood pressure and increased digestive powers and also help to achieve better mental co ordination.
Always remember to practice these postures on an empty stomach, early mornings and on empty bladder. Menstruating women are not advised to practice asanas during their menstrual periods. You can try out the following for management of your Gout symptoms:
Garudasana or eagle pose – This pose increases the blood circulation in the reproductive system and improves the kidney functions. It helps to tone up the calf muscles, thigh muscles, and muscles of upper and abdominal areas. It also improves the flexibility of joints of hip, knee and ankle joints and also strengthens the muscles of lower and upper extremities.
Procedure:
- Stand erect, lift one leg (the alternate use of each leg being implied) and twist the same both near the hip-joint and the knee.
- Then twine it around the other leg.
- You must adjust the twists very carefully and without strain. Then with the toes of the twisted leg, lock the ankle of the other leg and hold it there as a safety against possible release.
- One must do this while exhaling. When the balance on one leg is secured, one should try to keep the body straight and gradually increase the pressure of the toe-hold on the ankle till the maximum twist is attained.
- First one should practice only the leg, twist during the retention of breath, for a week or so.
- When this is well secured, then the person should try the arm and hand-twists by twining one arm around the other (alternating the arm with each movement).
- Likewise, one must twist the hands also from the wrists and join the palms against each other.
- The practitioner should maintain the pose for some time and while inhaling, before slowly returning to the starting position.
The movements, breathing and time should be adjusted accordingly:
After body-twists, one should slow down the forceful exhalation for 5 seconds;
One should maintain the pose retention of breath for 5 seconds (alternatively, normal slow, rhythmic breathing, if maintained for longer periods not exceeding 2 minutes)
While exiting, one should return to starting position and inhale for 5 seconds. This should be repeated alternately three times on each side.
Benefits
- The posture of Garudasana helps to loosen the joints of the lower extremities by flexing and stretching the tendons and muscles of the shoulders, elbows, hips, knees and ankles.
- When practiced regularly, Garudasana encourages suppleness of the arms and legs through specific exercise of the tendons and ligaments thereof, thus ensuring complete freedom of movements for the various joints.
- Flexors, abductors and internal rotators of the hip, plantar flexors of the ankle, protractors of shoulder girdle, flexors abductors and medial rotators of the shoulder and flexors of the elbow are exercised in this asana.
Precautions
- One must avoid strain while twisting and practise and thus perfect it in stages.
- Care must be taken to practice the asana in a slow and deliberate manner, and not rush through the process.
- The breathing patterns must also be followed correctly to ensure that the maximum benefits are gained, as well as to avoid any potential after effects of the asana.
Please read thoroughly and only then try the asana. Yoga therapy for Gout management can be very useful for Gout patients. One can also consult a yoga trainer for guidance.
