Asanas for limbs & joints

Our hands and feet are biomechanical marvels. Our feet need to be strong enough to deal with some of the greatest forces experienced by the body. Leg muscles, joints and nerves work together to bear the body weight and allow us to move the body. When injury or disease affects any of these structures, life can become difficult. Likewise, arms play so much important role in our lives. Indian yoga system has recommended several asanas (postures) to strengthen the arms, legs and joints.
 
For strengthening legs:

1. Ardha baddha padmottanasana (Half lotus forward bending asana) – Stand erect, keep the eyes open, balance on left leg, fold the right leg & place the foot on the left thigh, raise the two arms over the head, clasp the fingers, balance on the left foot, relax, slowly bend forward with exhalation, exhalation to end as fully bend forward & both hands touch left foot, try to touch nose at knees, final pose, stay in final till comfortable & hold the breath, breathe in & slowly return to upright starting pose, unfold the right leg, repeat. People suffering from slipped disc, sciatica, hernia and weak legs should not do.  It also stimulates digestive and circulatory process.
2. Vatayanasana (Flying horse or airborne vehicle pose) – Stand upright, bend left leg and place the foot on the right thigh, place the two hands together in front of the chest, gaze at fixed point on the wall, spread arms sideways like wings, inhale deeply, slowly bend the right leg and lower the body, not to lose balance, thump the left knee against the floor & rest on it, again place the hands together in front of the chest, final pose, breathe deeply, hold breath, spread arms sideways, slowly raise the body with help of two arms, on reaching standing position, breathe out and unfold the left leg, repeat. It also tones up sexual organs.

 
For Strengthening arms:
Lolasana (Swinging pose) – this asana strengthens arms & abdominal muscles. Sit in padmasana, place palms on either side of the buttocks, inhale deeply, hold the breath and raise the whole body off the ground with the support of arms, swing the body backwards & forward, continue swinging, exhale while lowering on the ground, five rounds reasonable.
 
For Joints: -

1. Kati Chakrasana (Waist Rotating pose) – This asana tones up the waist, back and hip joints. Stand erect with feet about half a metre apart, arms hang besides the body, twist the body to the right, keep the feet & legs fixed, allow the right arm to swing to the back and left arm to the right shoulder, rotate the head as far as possible in the same direction, stay in the same position for a second and then twist the body in the opposite direction. Repeat. Breathing should be normal.
2. Trikonasana (Triangle Pose) – This asana tones up waist region including spinal muscles. Exhale while bending the body to the side and inhale while straightening the body and returning to the starting position. Do three to five times.

Stand erect with feet 1 metre apart, raise the arms sideways to the shoulder height, slowly lean to the right and bring the right hand to the right toe, left hand shall point directly upwards, arms in straight line, turn head upward & gaze at left hand, return to the standing position, performing the movements in the reverse sequence. Repeat the movements on left side.

Same procedure as above, except head facing forwards, left arm be vertical, slowly swing the left arm downwards over the left side of the head touching the left ear, slowly return the starting position, do on left side.

Slowly procedure as above, raise the left hand upwards towards the armpit, keeping the palm in contact with the side of chest, slowly return the starting position, do on left side.
Slowly procedure as above, place the hands behind the back and hold the left wrist with the right hand, twist the hips to right, keeping the feet in the same position, slowly bend to the right side, try to touch the right knee with the nose, return to the starting position, repeat on left side.

​Slowly procedure as above, extend the arms horizontally to each other, look forwards, move the trunk to the right and touch the right foot with the left hand, allow the arms to swing so that when the left hand touches the right foot, the right arm points upwards, twist the head & look upwards at the right hand, stay in final position, return to the starting position.

1. Dwikonasana (Double angle pose) – This asana gives wonderful stretch to the chest. Do maximum 10 times. Stand erect with feet 1 metre apart, twist the arms so that the palms face outwards away from the body, the hands to remain interlocked, bend forwards from the waist while simultaneously bringing the arms upwards behind back, stay in the final position for a few seconds, return to the standing position hanging arms downwards.
2. Dolasana (Pendulum pose) – Same benefit. Stand erect with the feet about 1 metre apart, bend forwards and touch the head to the right knee, then swing the head and try to touch the left knee, again touch the right knee, repeat 3 times, return to the starting position. Repeat the round. 
3. Garudasana (Eagle Pose) – Take the standing position, raise the right leg and twist it around the left leg (ideally right thigh should lie in front of the left thigh & right foot should rest on the calf of the left leg), fold the arms from elbows, twist the left arm around the right arm, try to place the plams together so that they resemble the back of an eagle, gaze at fixed point in the front of the body, slowly bend the leg & lower the body as far as possible, this is final pose, after short while return to the original position, repeat the practice with right arm wrapped around the left arm and left leg around the right leg. This asana helps to bring about mental and physical harmony and strengthens the muscles of legs and loosens joints.
4. Dhanurakarshanasana (Archer’s pose) – Sit with both legs straight in front, straighten the arms, head upright, grasp the big toe of right foot with left hand fingers, grasp the big toe of left foot with right arm, place the right foot on the left thigh, keep the left leg & right arm straight, breathe deeply, hold the breath & pull the right big toe towards the left ear, final pose, breathe out, do it in opposite direction, repeat.
5. Hanumanasana (Hanuman pose) – it is the ultimate test of leg flexibility at the hips. Process – Kneel on the left knee, place the right foot beside the left knee, put the palms of both hands on the floor on each side of the body, gently & gradually slde the left foot backwards and right foot forward, there should not be undue strain, simultaneously support the weight of the body with the two hands, move the feet as far backwards and forwards as they will go without strain, it may be possible to lower the buttocks to the floor to attain the final pose, relax, place two hands in front of chest, breathe slowly and deeply, stay in the position till comfortable, return to original position, repeat the same procedure with the right leg pointing backwards.
6. For thigh, knee and ankle joints – Ardha Titali Asana (half butterfly), Uthanasana (Squat & rise pose)
7. For lower back, lower abdomen and waist – Chakki Chalanasana (Corn churning mill)
8. For spine – Gatyatmak meru wakrasana (Dynamic spinal twist)
9. For Neck – Greeva Sanchalana (Neck movements – rotate, forward-backward, both side)

 
 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati