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The herbs boswellia, turmeric, ashwagandha, ginger, triphala, guggulu, and shatavari have all been shown
to decrease inflammation by interfering with the production of inflammatory chemicals in the body.
Boswellia
There is evidence that the Ayurvedic herb Boswellia serrata, also called Indian frankincense, alleviates joint
pain and inflammation. Boswellia blocks an enzyme (5-lipoxygenase) that plays a major role in the
formation of chemicals called leukotrienes, which stimulate and perpetuate inflammation. Researchers have
found that people with osteoarthritis who took boswellia along with ashwagandha, turmeric, and zinc
reported less joint pain and increased mobility and strength.
Turmeric
Turmeric is a spice commonly used in South and East Asian cooking. It is also used both orally and topically
in traditional Ayurvedic medicine to treat a wide variety of ailments, many of which are related to
inflammation. The active ingredient in turmeric, curcumin, has been shown to inhibit key inflammationproducing enzymes (lipo-oxygenase, cyclo-oxygenase, and phospholipase A2), thus disrupting the
inflammatory cascade at three different stages. Interestingly, some data suggests that it may protect the
stomach against non-steroidal anti-inflammatories (NSAIDs). Although current studies for its use in treating
osteoarthritis are few, curcumin/turmeric is a promising option in the treatment of OA.
Ashwagandha
Another Ayurvedic herb, ashwagandha ( Withania somnifera ), has known anti-inflammatory effects. In a
study published in 2007, the extract of this herb was found to suppress the production of pro-inflammatory
molecules (TNF-alpha and two interleukin subtypes. In one study, the anti-inflammatory effect of
ashwagandha was comparable to taking the steroid hydrocortisone.
Ginger
The anti-inflammatory effects of ginger ( Zinziber officinale) have also been documented. Ginger works as
an anti-inflammatory by interfering with an enzyme (cyclooxygenase) that produces inflammatory chemicals
in the body. There is some data showing that ginger has a moderate beneficial effect on OA of the knee.
Further research is needed to determine the extent of gingers effectiveness in treating OA.
Triphala
The Ayurvedic herb triphala has been used in India for thousands of years for treatment of osteoarthritis.
Triphala is a formulary that consists of three herbs (amalaki, haritaki, and bibhitaki). Preliminary studies
show that the herbs in triphala have anti-inflammatory effects.
Guggulu
In addition, the herb guggulu ( Commiphora guggul ) has been shown to be a potent inhibitor of the enzyme
NFKB, which regulates the bodys inflammatory response. There are several studies that show decreased
inflammation and joint swelling after administration of extracts of guggulu resin.
Shatavari
Shatavari ( Asparagus racemosus ) is an Ayurvedic herb that is considered to have a soothing, cooling, and
lubricating influence on the body. Studies have found that it has an inhibitory effect on chemicals that
create inflammation in the body, such as TNF-alpha, and IL-1B.
meditation on osteoarthritis, several studies have shown that mindfulness meditation can be useful in the
treatment of pain syndromes.
A landmark study conducted in 1982 showing the beneficial effect of meditation on pain reduction was
carried out by Dr. Jon Kabat-Zinn with a group of patients suffering from chronic pain. After completing a
ten-week program of mindfulness meditation, 65 percent of the participants showed a significant reduction
in pain levels. Since then, many other studies have confirmed these findings.
well-being and emotional balance. Yoga is associated with increased energy, fewer bodily aches and pains,
and increased mental energy and positive feelings. These are all important factors for anyone dealing with
chronic pain conditions such as OA.
How to Get Started with Yoga
If youre using yoga as a therapeutic tool for OA and other conditions, its important to work with a certified
yoga instructor or therapist to develop a specific program that is appropriate for your individual needs. Here
I will offer some general guidance and descriptions of a few poses that target specific areas of the body.
Yoga is not a competitive sport; every body is different, so dont compare your yoga practice with
anyone elses.
Focus on the breath with each pose to connect you to the present moment
Every yoga session should begin and end with several minutes of corpse pose (savasana) and quiet
breathing.
Benefits
Lengthens, tones, and flexes the spine
Relieves constipation and promotes digestion
Regulates blood sugar levels
Tones the kidneys
Contraindications
Diarrhea
Pregnancy
Abdominal surgeries
lift your torso, without overextending, by pushing off with your hands.
Focus on rolling your outer thighs towards the floor, which lengthens your lower back and prevents it from
being overly stressed. Stay in cobra for a few seconds, breathing deeply, and then slowly lower your chest
to the floor. You can gradually increase to ten seconds. Turn your head to one side and take a few more
breaths, feeling your back release and broaden. Repeat two to seven times.
Benefits
Limbers the spine
Strengthens muscles of the back, abdomen, and
entire upper body
Relieves gas and constipation
Counteracts long hours sitting at a desk
Contraindications
Hernia
Peptic ulcers
Pregnancy
Stimulates digestion
Sit on the floor with your legs out in front of you. Cross your bent left leg over your right thigh, placing your
left foot on the floor. Place your right arm on the outside of your left knee and hold your right knee, while
twisting your spine to the left. Hold this position, breathing easily. With every exhalation, allow yourself to
surrender into the pose.
Return to the midline and repeat the posture on the other side by crossing your right leg over your left
thigh, placing your right foot on the floor. Place your left arm on the outside of your right knee and hold
your left knee, while twisting your spine to the right. Again, breathe easily into the pose, using your breath
to increase your flexibility. As you become more flexible, reach around and grasp the ankle of the foot that
is placed on the floor. Hold for ten seconds, then return to center.
Close your eyes for a few moments and put your attention on your spine. Envision the life force flowing up
from the base of your spine, through your pelvis, into your abdomen, up through your heart, through your
throat, between your eyes, and into your head. Imagine the thousand-petaled lotus flower at your crown
chakra opening. Activate the intention to live your life from a more expanded state of awareness as a result
of energy flowing freely through your body.
Benefits
Lengthens the spine
Massages and strengthens liver and kidneys
Stretches out chest and shoulder
Contraindications
Herniated discs
Benefits
Strengthens legs
Stretches inner thighs
Contraindications
Knee injury
Neck injury
Herniated disks
For most people the eagle pose is challenging on their first attempt; however, this pose can usually be
mastered within a short period of time. It is helpful to do eagle arms and eagle legs separately for the first
few times.
Arms
Extend your arms out to the side. Bend your left elbow in front of your body, fingertips up toward the sky
and cross your right arm between your left arm and chest. Place the fingers of your right hand onto the
palm of the left and point your fingertips to the ceiling. Gently press your elbows together. Hold this pose
for ten seconds and then unwind.
Legs
Standing with your feet together, bend both knees, then shift your weight to your left foot. Raise your right
leg, keeping both knees bent and then cross your right leg around the front of your left leg until you can
hook your toes around your left calf muscle near the ankle. You will need to keep your left knee bent to
achieve this. Repeat this balancing posture on the opposite side.
*When doing full Eagle, do the arms first and then follow instructions for legs.
Benefits
Strengthens and stretches the ankles and calves
Stretches the thighs, hips, shoulders & upper back
Energizes and clears the lymph system
Improves concentration
Improves balance
Contraindications
Knee injuries
Ankle injuries
Shoulder injuries
foot 90 degrees to the left. Align your left heel with your right heel. Expand your arms out stretching them
parallel to the floor, with your palms facing down.
As you exhale, bend your left knee, bringing your left thigh as parallel to the floor as is comfortable for you.
Keep expanding your arms away from your body keeping the torso long and the shoulders centered over
your pelvis. Press your outer right heel into the floor and focus on firming the right leg as you bend the left
knee. Dont allow your back to sway out; instead, keep the tailbone tilted slightly towards the pelvis. Stay
in this position for five deep breaths. Come up on the inhale, reverse your feet, and repeat on the other
side.
Benefits
Strengthens the legs and knee muscles
Stretches the shoulder and chest muscles
Increases groin flexibility
Improves concentration
Improves balance
Contraindications
Knee injuries
Ankle injuries
Shoulder injuries
Some squatting, kneeling or one-legged poses may not be appropriate for certain people with arthritis
in the knees, hips and ankles. Discuss this with your yoga instructor.
If a muscle starts to feel fatigued, don't push it; just rest in corpse pose (savasana), lying comfortably
on your back with your legs and arms slightly out.
It is recommended that people with OA move through poses slowly, rather than holding one for a
long period of time.
Ayurveda has many therapies to offer in the treatment of osteoarthritis. These include yoga, meditation,
and the appropriate use of herbal therapies. These modalities offer their benefits without the significant
risks associated with conventional medical treatments. By treating the underlying imbalances and by
integrating body, mind, and spirit, we can develop a better connection to Self and a better sense of health
and happiness.
_____________________________________________________________
About the author
Dr. Sheila Patel is a board-certified family physician, Ayurvedic expert, and Medical Director of the Chopra
Center for Wellbeing in Carlsbad, California. At the Chopra Centers weekly Perfect Health program, she
offers mind-body medical consultations and leads classes in meditation, Ayurveda, and other integrative
healing practices. To learn more, visit www.chopra.com or call 760.494.1639.
_____________________________________________________________
*Note: The information in this article is intended for your educational use only and is not a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any questions you may have regarding a medical condition and before
undertaking any diet, fitness, or other health program.
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