Yoga Positions for Joints

Joints are the areas in your body where bone meets bone, allowing freedom of movement. The main joints in the body are the hips, shoulders, elbows, knees and ankles. When your joints are not stressed, they degenerate. If joints are overstressed, they deteriorate. A yoga routine with a combination of postures will both stress and stretch the joints in a healthy manner.

  1. Synovial Fluid

    • Joints are filled with synovial fluid that brings nutrients and oxygen to the cartilage between joints, allowing smooth, painless movement. Although yoga poses do not produce synovial fluid, they help move it around the body, keeping you limber. The body does produce excess synovial fluid when injury or strain has occurred, resulting in swelling. Experts at "Yoga Journal"advise practitioners to be wary of any joint pain that occurs during a yoga posture to avoid causing further damage to an inflamed or swollen joint.

    Hips

    • The hips help maintain balance and support within your body, connecting to both your spine and your legs. Keep your hips limber by choosing several yoga poses focused on opening and stretching the hip joints. Bound Angle, Cow Face, Triangle, Fire Log and Happy Baby poses will stretch and strengthen the hip joints. Variations on a seated twist, including Marichi's pose, Bharadvaja's twist or Half Lord of the Fishes pose, stretch the shoulders and spine while simultaneously stretching the hips.

    Knees and Ankles

    • The knee joints support the femur, joining it with the tibia while the ankles connect the feet to the legs. Many standing yoga postures strengthen the knee and ankle joints by encouraging the leg joints to bear some of the body's weight. Standing poses include extended Hand-to-Big-Toe pose, Extended Triangle pose, Half Moon pose and Big Toe pose. Mountain pose focuses on proper alignment of the entire body, teaching you to perform all of the postures safely. Sitting postures that stretch the knee joint include Pigeon pose, Reclining Hero, Reclining Big Toe and Lotus poses.

    Shoulders and Elbows

    • The shoulder joint connects the arm to the upper body, while the elbow links the upper arm with the forearm. Strengthening your shoulder and elbow joints puts you at lower risk for dislocation, strains or injuries. Stretching your shoulders relieves tension and stress that is often carried in the neck, upper back and shoulder area. All yoga poses demand keeping your shoulders pulled down and back to encourage proper alignment and posture of the body. Specific yoga poses will also focus on opening and strengthening the shoulder and elbow joints, including Cat-Cow pose, Dolphin, Eagle, Plank, Camel and Bow poses.