Yoga For Ankylosing Spondylitis

Ankylosing Spondylitis is an incessant arthritis with inflammation that basically attacks the sacroiliac joints and the spine. Over a period of time, this condition can lead to the fusion of the vertebrae. Loss of flexibility is caused due to this fusion, which in turn causes terrible back pain.

The slow movement in yoga helps in elevating the flexibility and corrects the posture as well. When particular yoga asanas are done on a regular basis, it will enable speedy recovery and helps in alleviating this disorder.

Various Yoga For Ankylosing Spondylitis

Uttanasana

You need to stand upright and erect with your feet close to each other and hands at the sides. Take a deep breath, as you inhale slowly raise your hands above your head. As you exhale slowly, bend down to touch your toes without bending your knee. Do not stretch too much.

Initially do it as far as it is comfortable for you. Remain in that position for about 20 – 30 seconds and then get back to the normally standing position. This yoga helps in improving the flexibility and adds strength to the spine.

Paschimottanasana

Sit down with you back erect and your legs stretched in front of you. Make sure the legs are joined together. Using your index finger and thumb slowly bend over and slowly try to touch the big toe.

Bend a little more forward and reach your knee with your head. Hold on to this position for 20 -30 seconds and then get back to the original position. This asana helps in stretching the hamstrings and the spine.

Pawanmuktasana

Lie down on your back with your hands on the sides. Slowly bend your knees and using your arms, hold them together. Now, try to gently pull them towards the chest and while doing so try to bring your head forward and touch your knee. Breathe normally while performing this asana.

Remain in this posture for 20-30 seconds. Slowly get your head back to the floor and stretch out your legs and come back to the normal position. This asana greatly relaxes the back and alleviates pain from the back.

Matsyendrasana

With your back and neck erect, gently sit on the floor. Place the legs in front of you and make sure they are straight. Slowly bend you right-knee and place the feet on the left thigh. Slowly bend your left-knee and get the heel close to the right side of the hip. Try to keep your left-elbow on the right thigh side.

Using your left hand hold your right ankle and push your right thigh inwards. Place the palm of your right hand pressed on the floor behind you and slowly turn your body facing your right shoulder. Remain in that position for about 30 seconds. Follow the same steps and perform this on the opposite side. This makes the spine flexible and tones the muscles on the lower back.

Shalabhasana

Lie down on your stomach. Make sure your stomach, chin and chest touch the floor surface. Fold your fingers and place them on the floor facing upwards. Breathe in and hold it. Slowly lift both the legs using the fist for support. Make sure the knees do not bend.

Lift as high as possible making sure the upper-part of the body remains on the ground. Clasp the legs like that for about 5 seconds. Now gently breathe out and get back to the original position. This asana helps in making the spine flexible and strengthens the back muscles.