10 Yoga Poses for Stronger Joints and Flexibility

Sukshma Yoga: The Warm-Up

Before you commence with any exercise regimen, it is crucial to do small sessions of warm-ups. It helps warm your small joints and prepare your body for more intense sessions. Sukshma Yoga (subtle Yoga) is something you can practise before doing more intense main Yoga poses. It involves gentle movements that target your wrists, ankles, neck, fingers and toes.

Let's look at some of the subtle Yoga poses that you can practise:

Wrist Circles

• Sit or stand and keep your spine straight.
• Extend your arms forward and keep them at shoulder height.
• Start rotating your wrists in gentle circles, first clockwise and then anti-clockwise.
• Repeat this for 1-2 minutes.

Ankle Rotations

• Sit or stand, placing your feet flat on the ground.
• Lift one of your feet and rotate its ankle in the clockwise direction and the anti-clockwise direction.
• Repeat the same on the other foot.
• Continue this for 1-2 minutes.

Finger Exercises

• Extend your arms in front of you.
• Initially, wiggle your fingers, make fists with them, and then stretch your fingers wide.
• Repeat the steps for 1-2 minutes.

Toe Taps

• Sit or stand comfortably.
• Lift one foot from the ground and tap your toe on the floor.
• Repeat the same with the other foot.
• Continue this for 1-2 minutes

Neck Stretches

• Sit or stand and keep your spine straight.
• Tilt your head to one side, gently bringing your ear towards your shoulder.
• Hold this position for a few breaths and switch to the other side.
• Then, slowly roll your neck in circular motions.
• Continue the same for 1-2 minutes.

10 Yoga Poses for Stronger Joints and Flexibility

We shall discuss some of the primary Yoga poses that help improve your joint health and flexibility. The following Yoga poses have been designed to target the key areas of your body. Practising these poses will improve your overall well-being, help you connect with your body and cultivate mindfulness. Even if you are a beginner in the world of Yoga, these poses are easily accessible and adaptable. It may even help you reach your daily fitness goals.

Let's discuss some of the Yoga poses in detail:

Warrior II Pose (Virabhadrasana II)

• Stand with your feet wide apart
• Extend your arms parallel to the floor.
• Turn your right foot 90 degrees outwards. Then, bend your right knee.
• Keep the left leg straight and align the heel with the arch of the right foot.
• Look over your right fingertips.

This pose helps strengthen your legs and hips, improves joint stability, enhances flexibility, and promotes balance.

Bridge Pose (Setu Bandhasana)

• Lie on your back and keep your knees bent
• Place your feet hip-width apart.
• Press into your feet and lift your hips toward the ceiling.
• Clasp your hands under your back and roll your shoulders beneath you.

This position helps open your chest, strengthens the lower back, and engages the hips. It promotes joint health in the lower back and hips.

Triangle Pose (Trikonasana)

• Stand with your feet placed wide apart.
• Extend your arms parallel to the floor.
• Bend at the waist.. Now, reach your right hand to the floor and extend your left hand toward the ceiling.
• Keeping your legs straight, engage your core muscles.

This pose helps improve your hip flexibility, strengthens leg muscles, and engages knees and hips. It also gives a gentle stretch for the side of the body.

Chair Pose (Utkatasana)

• Stand with placing feet together.
• Bend your knees and lower your hips like sitting in a chair.
• Extend your arms overhead, palms facing each other.
• Bear your body weight in the heels and keep your chest lifted.

This pose strengthens knees and hips, builds stability, tones leg muscles, and improves flexibility in your lower body.

Downward Facing Dog Pose (Adho Mukha Svanasana)

• Sit on your hands and knees and lift your hips toward the ceiling.
• Straighten your legs and press your heels onto the floor.
• Hands should be shoulder-width apart, and fingers spread.

This Yoga pose targets hips and ankles, stretches hamstrings, lengthens the spine, and improves your overall flexibility.

Tree Pose (Vrksasana)

• Stand on one leg and lift your other foot to the inner thigh or calf.
• Bring your hands to the prayer position.
• Find a focal point for balance and look into it.

This pose enhances your balance, strengthens your ankles, and improves your hip joint mobility and stability.

Pigeon Pose (Eka Pada Rajakapotasana)

• Assume a position on all fours with your hands and knees on the ground. 
• Bring your right knee toward the right wrist, and extend your left leg behind you.
• Lower the upper body toward the floor, resting on your forearms or forehead.

This pose Increases your hip flexibility and releases tension in the hips. It is beneficial for tight hip joints.

Extended Triangle Pose (Utthita Trikonasana)

• It is similar to Triangle Pose, but here, reach your front hand to the floor or a block.
• Extend your other arm toward the ceiling.
• Engage your core for stability.

It helps engage your core muscles, strengthens hips and legs, and promotes joint flexibility.

Child's Pose (Balasana)

• Kneel on the mat
• Sit back on your heels.
• Now, extend your arms forward.
• Rest your forehead on the mat.
• Breathe deeply, relaxing the hips, ankles, and knees.

This yoga position offers relief, promotes joint mobility, and gently stretches your back, hips, and ankles.

Cobra Pose (Bhujangasana)

• Lie on your stomach, and place your hands under your shoulders.
• Now, inhale and lift your chest off the floor, keeping your elbows close to your body.
• Press the tops of your feet into the mat.

Cobra pose strengthens the back, engages the spine, counteracts the effects of sitting, and improves your posture.

Summing Up

So, are you ready to experience a healthy and active lifestyle? It's time to say goodbye to stiff joints and hello to improved strength and flexibility. Nirva's free trial Yoga session is waiting for you to join and experience the amazing benefits of Yoga firsthand. Don't hesitate, start your journey towards a healthier life today!