Yoga Asanas To Prevent Joint And Muscle Pain: You must have often seen that in the winter season, people face a lot of problems of stiffness and pain in bones and muscles. For people who already have such problems, their problems increase even more. Due to this, they have to face a lot of problems and troubles. Due to this, they also feel difficulty in doing normal work. Many people are very worried about why this happens to them. Why do their problems increase so much when winter starts and how can one get rid of it? To get better information on this subject, we talked to yoga and spirituality guru Himalayan Siddha Akshar (Grand Master Akshar), who is the founder of Akshar Yoga Center . Let's know about it in detail...

Why does joint pain and stiffness increase in winter? Causes of Increased Joint Pain and Stiffness in Winter

According to Himalayan Siddha Akshar, most people may experience muscle stiffness and joint stiffness in winter. This happens because cold temperatures cause muscles to contract and blood circulation to decrease, leading to joint discomfort and pain. The good news is that yoga routines can help warm up your body, improve flexibility, and provide relief from winter-related muscle and joint stiffness.

These problems increase in winter

During winter, our body naturally tries to conserve heat by reducing blood flow. This can lead to a variety of conditions,

• Decreased muscle tension and flexibility
• increased stiffness of joints
• Slow muscle recovery
• increased risk of strains and sprains

Yoga provides you with an effective solution to relieve these problems by gradually warming up the body, increasing blood circulation, and relaxing the muscles.

Do this yoga in the morning.g

Chakravakasana

Practicing this asana helps warm up the spine and relieve lower back tension. Also, it helps improve flexibility in the neck and shoulder areas. Start on your hands and knees. Bend and round your back.

Balasana (Child Pose)

• Get down on your knees and sit on your heels
• stretch your hands forward
• Relieves tension in the back, shoulder,rs and hips
• Promotes deep breathing and relaxation

Do this yoga in the afternoon

Warrior II Pose (Virabhadrasana)

This asana strengthens the legs and opens the hip muscles. It improves the stability of the whole body. Practicing it increases blood circulation in the lower part of the body. It helps in reducing stiffness of the knee and ankle joints.

Trikonasana

shoulderPracticing this asana helps to stretch the entire side of the body. It improves balance and flexibility. Also, it relieves tension in the shoulders and hips. It activates the internal organs and improves blood circulation.

Gentle Twisted Low Lunge

Practicing this pose helps stretch your hip flexors and quadriceps. It increases spine mobility. Helps relieve tension in the lower back. Improves overall body flexibility.

Do this yoga in the evening.

Forward Bend

Practice this using a chair or wall for support. Gently stretch the hamstrings and lower back. Reduces tension in the leg and back muscles. It helps to relax the body.

Viparita Karni Asana

Lie down on your back with your legs straight and resting against a wall. It improves blood circulation. Reduces foot and ankle swelling. Helps muscles recover from daily stress.

Shavasana

This is a simple asana that helps in overall relaxation. It reduces muscle tension in the entire body. For this, just lie down straight on your back and focus on slow, deep breathing.

Pay special attention to these things

• Always warm up before starting yoga
• walk slowly and gently, especially in cold weather
• Listen to your body and stop if you feel pain
• use props like blankets or blocks for support
• stay hydrated before and after exercise
• wearing warm, comfortable clothes

How much to practice

Morning: Do a 10-15 minute warm-up

Afternoon: Follow a 20-30 minute mobility routine

Evening: Follow a 15-20 minute recovery routine

Consistent practice is vital to experiencing significant improvements in joint mobility and muscle flexibility during the winter months.

If you practice these yoga asanas regularly in winter, it will help you keep your bones, muscles, and joints healthy as well as protect you from any kind of problem.