Legs Up the Wall Pose (Viparita Karani)
Increase blood circulation, reduce inflammation and relax the body.
How to do:
Lie on your back with your legs up against the wall.
Hold the pose for 5-10 minutes, breathing slowly and deeply.
Child's Pose (Balasana)
Helps relax the spine, relieve stress and increase circulation to the joints.
How to do:
Kneel on the floor, sitting on your heels.
Bend forward, arms straight or placed alongside the body.
Hold the position for 30 seconds - 1 minute, combined with deep breathing.
Cobra Pose (Bhujangasana)
Stimulates the kidneys, supports uric acid excretion, improves spinal flexibility.
How to do:
Lie on your stomach with your hands under your shoulders.
Use your arms to lift your upper body up, keeping your elbows slightly bent.
Hold the position for 20-30 seconds, breathing evenly.
Spinal Twist Pose (Ardha Matsyendrasana)
Supports the digestive system, enhances liver and kidney function to control purines.
How to do:
Sit up straight, extend your left leg, bend your right leg and place your foot outside your left knee.
Place right hand behind, left hand on right knee, turn body to the right.
Hold for 20-30 seconds then switch sides.
Note: Combine exercise with a low-purine diet (limit red meat, seafood, alcohol) and drink enough water to increase the effectiveness of joint pain relief. If you have serious bone and joint diseases, you should consult your doctor before exercising.
