full

A well-rounded program

of yogic therapy includes

the following elements:

1. Asana

The major series of asana for

prevention and management

of arthritic conditions is

the anti-rheumatic group of

pawanmuktasana, which puts

the body through its full range of

movements and fully relaxes and

massages all the joints. Before

commencing pawanmuktasana,

the patient should soak the limbs

in cold and/or warm salty water

to encourage blood circulation.

As the flexibility of the joints

increases, other asana can be

added; however, never strain or

inflict pain. Major asana include

Shashankasana, marjari-asana,

shashank bhujangasana, and

akarna dhanurasana. Vajrasana

should be practiced after meals

if possible. Ultimately, surya

namaskara should be adopted to

capacity. Six to twelve rounds each

morning should prove sufficient

to prevent further arthritic

degeneration throughout life.

2. Shatkarma

(The process of cleansing the system)

Body purification, similar to an

intestinal wash, stomach cleansing,

sinus area cleansing, and so on,

are very important in alleviating

constipation and eliminating any

metabolic acids and other wastes

which accumulate in the joints,

bloodstream and tissues. Arthritis

will never be fully cured while

constipation remains.

3. Pranayama

(the techniques to right breathing)

Including abdominal breath, nadi

shodhana and bhastrika bolster

the digestive and eliminative

capacities.

4. Meditation

Releases pent-up mental and

emotional tensions. Antar

mouna stage 2, where thoughts

are observed, is especially useful

in recognition of self-limiting

and fixed attitudes and behavior

patterns. Then in stage 3 the

sufferer should be encouraged

to create mental scenes in which

he is expressing deep-felt anger

and aggression, thus releasing

suppressed emotional conflicts,

which contribute to arthritic

rigidity, while at the same time

remaining a detached witness.

Deep relaxation and meditation

will develop a positive state of

mind in the sufferer.

5. Diet

The following simple diet will

reduce pain and allow the

eliminative and regenerative

processes to work at optimum

efficiency. A strong, clean

digestive system readily absorbs

all necessary nutrients from the

following diet:

• Cooked light grains and cereals

in the form of whole meal bread,

chapattis, rice, millet, and barley.

• Boiled pulses (dal) especially the

lighter types such as moong are

a sufficient source of protein.

• Boiled or baked vegetables,

especially greens but not onions.

• Salads using green leafy

vegetables, celery, tomato,

beetroot, carrots, cucumber,

sprouted pulses, seeds and so on.

• Fruits (except bananas), both

fresh and dried, and nuts in

small quantities. Instead of

sugar, a little honey can be taken.

• Reduce intake of milk and

dairy products such as cheese

and ghee; avoid highly refined,

processed and synthetic foods,

including white flour (maida).

• As a rule, only fruit and

vegetables that are in season

and grown locally should be

selected. If absolutely necessary,

small quantities of white meats,

chicken and fish can be taken

occasionally.

• Meals should be eaten between

10am to 12noon and 5pm to

7pm. The evening meal should

be lighter. This ensures that food

is in the stomach when digestive

energies are high and digestion

is well underway at sleeping

time.

• Missing a meal or fasting one

day per week will ease pain,

especially during acute phases,

and accelerates relief and

recovery of health. Do not take

snacks or eat between meals.

6. Rest

During the acute, inflammatory

stage, rest is essential, and

subsequently periods of activity

must be alternated with periods of

rest.

May/June 2015