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Eagle pose, flexibility, hot yoga poses, joint mobility, plank pose, yoga arms, yoga flexibility, yoga healing, yoga injury, yoga joints, Yoga With Paul
Yoga is hugely beneficial to our joints, but often we focus our practice on visible results like muscle tone and weight management. These are important achievements but it is important to give equal priority to joint health.
There may not be the same immediate gratification in a smooth-moving elbow as their is in, say, showing off your six-pack in the park but without proper joint function, all our other exercise efforts will come to a halt.
These simple exercises will enhance elbow mobility and flexibility, enabling you to perform more challenging movements with greater ease and confidence.
Seated elbow-bend
Sit with your legs together and fully extended in front of you. Keep your spine straight, chest up and abdomen tight. Raise your arms to should height, palms up, the slowly bend at the elbows to bring the fingertips to your shoulders; repeat 10-15 times then rest. Repeat the exercise with your arms extended to the side.
Standing elbow-bend
While standing in Mountain Pose raise your arms in front of you, palms up, till they are fully extended at shoulder height. Bend at the elbow, bring your fingertips to your shoulders; slowly lower and repeat. You can do this 10-15 times then rest. Next, extend your arms to the side, palms up, and repeat the exercise.
Eagle pose
Once you’ve warmed and loosened your joints with the seated and standing elbow bends Eagle pose is a great way to work deep into the joints. Stand with feet together, arms at your side, drop to a ‘sitting’ position, keeping the spine straight. Cross your right knee over your left thigh and swing your right arm under your left. Work your arms to bring your palms together. If that is too intense, you can press the backs of your hands together, or hook your left thumb with your right pinkie. Hold for 10-15 seconds, return to standing then repeat with the left leg and left arm.
Plank pose
While the other three exercises are designed to mobilise and stretch the elbow joint, plank pose works by strengthening the musculature that supports it, reducing the risk of strain. Plank pose is also a fantastic full-body strengthening pose that challenges your core, back and legs, so you will gain a host of benefits in a short time.
To do plank pose correctly, keep your legs together and locked, your core engaged, and your elbows below your shoulders. Use an extra mat or towel, if desired, to create a soft yet firm surface from which to practice.
Questions about joint pain or stiffness? Ask in the comments or Tweet @YogaWithPaul