Natural Herbal Heat packs that work both hot and cold A couple of minutes in the microwave and you are on your way to relief

Back braces back braces support the lumber region with compression and/or semi rigid panels

Chiropractic Pillows Some pillows feel good others make you feel good.

Improve bone strength Natural supplements to improve bone strength and joint health

Massagers - Hand Held Massage tools that make giving a professional massage a snap. Give a longer more penetrating massage without tiring.

Yoga for Arthritis

If you still want more variety, you may want to try yoga. Yoga is a general term for several stretching, and pose-oriented exercises originating in India, and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent for persons with arthritis and seniors to start with. Hatha Yoga comprises of gentle stretches and simple poses that help flexibility and balance, and are easy to learn and enjoy. Check your local activities paper or section of your local paper to see if there are any yoga classes near you.

Mountain Pose

The Mountain Pose helps improve your posture. This Yoga pose starts with your feet a comfortable distance apart, legs and knees straight. Seemingly simple, excellent for beginners, it can be a challenge for the advance student to perform perfectly.

Basic Mountain Pose

You should stand and distribute your weight evenly, tightening your thigh muscles. Next, while keeping your pelvis in a neutral position, do not arch your back or lean forward, and expand your ribcage by squaring your shoulders. Hold your head comfortably straight with arms loosely hanging at your sides, body vertically aligned.

Advanced Mountain Pose

Stand with your feet together, hands at sides and eyes looking forward. Then Raise toes and fan them open, then place them back down on the floor. Make sure the heel, the outside of foot, the toes and ball of foot are all in contact with the floor. Tilt pelvic girdle slightly forward. Raise chest up and imagine a string being attached to the top of the head and the string being pulled upward to straighten posture. Lengthen neck by lifting the base of the skull toward the ceiling.

Stretch and Relax

Stretch the little finger of each hand downward, then balance that movement by stretching the index finger. Push into the floor with your feet, then contract the calves, then the thighs, as though they were moving upward. Breathe. Hold the posture, but try not to become tense or rigid. Upon inhale, imagine the breath coming through the floor, rising through the legs and torso, then into the head. Reverse the process on the exhale and feel the breath as it passes down from the head, through the chest and stomach, then to the legs and feet.

Child Pose

The Child Pose help with stretching the back and neck, and for stomach stress, for improving digestion. It is often used as a transition pose or a pose to recover for fatigue from poses that require more exertion. Begin by sitting in a chair, draping your torso over your knees. After strength and endurance build over time, gradually extend this position by sitting on bent knees with feet and toes straight behind you, and spread knees wide enough to allow the torso to fall forward between your legs. Gently release tension by inhaling and exhaling slowly, falling forward, using pillows and blankets for padding and support.

Down Dog

The Down Dog Pose is for alignment, balance upper and lower body strength and flexibility. In a standing position, with feet parallel and straight beneath the hips, pointed forward, face a wall. Point knees straight ahead, bend them slightly and place your hands against the wall, slightly higher than your shoulders, shoulder-distance apart. Gently drop your head forward till the ears are between the elbows, while pressing with your arms and pushing back with your hips.

Cat-Cow

This position aids in stress reduction, increasing circulation and range of motion in the spine. With hands and knees shoulder-length apart, squat down on all fours.

Breathe in slow, steady and deep while gently arching the back, tilting the pelvis upward, and stretching the neck and head forward. Exhale while tucking the head. Repeat, focusing on movement and breathing coordination.

Reclined Twist

The Reclined Twist is done laying down. It stretches and opens the hip joints, massages the sacral area and back, and stretches the spine. In bed or on your mat or blanket, lie on your back with knees bent and feet flat. Arms out in a wide 7. Try to bring the left shoulder to the bed or floor. Lift hips, shifting them slightly to one side, and place knees one on top of the other, falling in the opposite direction of your hips as you inhale. Exhale, turning the head opposite the knees. This can be done with the knees straight or bent. If doing the reclined twist with the knees bent ; hug the knees towards you and bring them slowly over to the right. Straighten the knees if you would like. For abdominal strength, hold the legs a few inches off the floor. Hold, breathe, enjoy. Wait 30 to 60 seconds, then release. Then raise knees back to the center and stretch in the opposite direction, using other side. Tip: Beginners may want to extend one leg at a time and bend and twist the other.

Deep Back Rest

This position is to help with relaxation. Usually the final pose in yoga classes and performed in bed before sleeping, it aids in mind and body relaxation. Flat on your back with feet comfortably apart and facing out, place arms a comfortable distance from the body. Face palms whichever way are most comfortable for your wrists. And dim lighting or place something over your eyes.

Developing the Atmosphere of Yoga

Some people combine their favorite soothing music or sound tracks, like nature or ocean sounds, with the positions. And some vary lighting colors, depending upon the season and their mental and physical health. For more techniques and information, check with additional resources from your public library and medical clinics.

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