In the present time, a maximum number of people face stress and complicated diseases such as Parkinson’s disease, which we try to cure with medication, but it does not cure the root causes, but it is possible to reduce it with the help of specific yoga poses if we practice it ardently. Yoga for Parkinson’s helps release stress and loosen your muscles and strengthen your immune system.
Why Choose Yoga for Parkinson’s?
Practicing yoga daily helps the patient who has Parkinson’s disease in the following ways-
- Reduces tremors and bradykinesia(1) which are symptoms of the disease
- In this disease, the patient finds difficult to move or walk, and the muscle becomes stiff, but practicing yoga loosens the muscles and improves mobility and helps in reducing the effect of disease gradually.
Yoga for Parkinson’s
1. Mountain Pose
Practicing mountain pose helps in building balance and posture and strengthens the muscles of thighs, ankles, and knees.
Steps to be followed in mountain pose
- Stand such that your big toes touch and your heels are slightly apart.
- Make your arms rest at your sides. Your palms should face forward.
- You have to maintain the balance, so adjust the width of your feet and position of your arms accordingly.
- Now bend your knees slightly. This will activate your thigh muscle.
- After this, you will feel energetic from ankles to your head
- Now relax your shoulders and open your chest out.
- You can now move your weight towards the front and back and to sides, or you can stay still.
This pose should be followed from 30 seconds to 1-minute breathing easily.
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2. Upward Salute Pose
Practicing upward salute pose helps stretches your shoulder and armpit muscles, which relieves backache.
In this pose, lift your arms above your head and extend it above your shoulder. Try to bring your palms as we join in a prayer position and bring it over your head. Now relax your shoulder as you go up. Relax your back and, if possible, turn your gaze towards the thumb. Now slowly bring your tailbone down and relax.
Taking a deep breath hold this position for one minute.
[Read: Yoga for Strength]
3. Standing Forward Bend Pose
This pose helps in strengthening hips, legs, and knees. It is also helpful in easing stress and anxiety.
- Stand as such your feet are directly under your hips.
- Putting your hands on your hips, bend forward.
- Now drop your hands down to a comfortable position.
- Slightly bend your knees and focus on releasing tension in your lower back and hips.
- Bring your chin towards your chest so that your head falls freely toward the floor.
- Then release the pose after a minute and lift yourself back to stand.
It should be practiced for one minute while taking deep breaths.
4. Warrior Pose
In this pose, your chest, shoulder, and groin are stretched, and it increases your stamina, making your legs and ankles healthy.
- Being in mountain Pose, step your left foot back, and your toes are facing out slightly.
- Stretch for right foot forward, and your arms should be parallel to the floor.
- Now bend your right knee forward, and it should not extend against your ankle.
- Pressing both feet firmly with fingertips, look towards front fingertips.
You should hold this pose for 30 seconds and repeat it for both sides of the leg.
5. Tree Pose
This pose helps in balancing and maintaining the body and stretching the muscles of the chest, thighs, and shoulders, which allows in Parkinson’s disease.
- Take the assistance of a chair or wall and stand near it.
- Fold your right leg towards your calf or thigh and try to bear your weight on your left foot.
- Don’t press your foot on the knee. Now bring your arms in front of the chest in prayer position.
- Your eyes should focus on a point on the floor in front of you.
Hold this pose for one minute and repeat on both sides.
Parkinson’s disease is the disorder in the nervous system due to which movement of the body is affected. Tremors(2) are very common, but they gradually result in stiffness and slowing of the progress in the body. Together with medication, yoga helps in healing the situation more rapidly. Including yoga in daily regime will help loosen your muscles, reducing stiffness, and in turn, help in improving and increasing the mobility of the body.
1. Other Than Yoga, What Is the Best Exercise for Parkinson’s Disease?
- Walking or jogging
- Playing table tennis, badminton, and squash
- Aerobic classes