12/04/2025
ANKYLOSING SPONDYLITIS - AS 🩺
Ankylosing spondylitis is a chronic inflammatory arthritis condition primarily affecting the spine, causing inflammation and joint fusion. Over time, the vertebrae may fuse together, leading to a loss of spinal flexibility and a rigid posture.
Symptoms of Ankylosing Spondylitis 🚨
Limited spinal mobility 🌀: Patients find it difficult to bend, twist, or turn, especially in the morning or after long periods of rest.
Joint fusion causing spinal stiffness 🔗: Over time, inflamed joints may calcify and fuse, reducing the spine’s natural flexibility.
Chronic back pain 😣: Pain typically starts in the lower back and spreads to the upper back, often easing with gentle movement.
Pain and limited mobility in other joints 🦵: Including the hips, shoulders, and knees, which often feel stiff and painful during movement.
Difficulty breathing 🌬️: When joints between the ribs and spine fuse, the chest’s ability to expand decreases.
Persistent fatigue 😴: Due to the body constantly combating inflammation.
Eye inflammation (uveitis) 👁️: May cause blurred vision, red eyes, or eye pain.
Causes of Ankylosing Spondylitis ❓
The exact cause is unclear, but genetics and the immune system play significant roles. Most AS patients carry the HLA-B27 gene, increasing the risk of developing the condition.
Yoga - An Effective Support Method for Ankylosing Spondylitis 🧘♀️
Yoga enhances flexibility, reduces joint stiffness, and alleviates pain. Below are some suitable exercises:
Cat-Cow Pose (Marjaryasana-Bitilasana) 🐄
How to do it:
Kneel on a mat, hands under shoulders, knees under hips.
Inhale, arch your back, and lift your chin (cow pose).
Exhale, tuck your chin, and round your back upward (cat pose).
Repeat 5-10 times.
Benefits: Improves spinal flexibility and reduces back pain. 🌟
Child’s Pose (Balasana) 👶
How to do it:
Sit on your heels, knees hip-width apart.
Lean forward, extend arms straight ahead, and rest your forehead on the floor.
Breathe evenly and hold for 30 seconds.
Benefits: Stretches the spine and relieves back tension. 😌
Warrior II Pose (Virabhadrasana II) ⚔️
How to do it:
Stand tall, step one foot back, keeping a wide stance.
Bend the front knee, extend arms parallel to the floor.
Hold for 15-30 seconds, then switch sides.
Benefits: Strengthens hips and thighs, improves balance. 💪
Seated Spinal Twist (Ardha Matsyendrasana) 🪑
How to do it:
Sit on a chair, feet flat on the floor.
Gently twist to the left, placing your right hand on your left thigh and your left hand behind you on the chair.
Hold for 10-15 seconds, then switch sides.
Benefits: Enhances spinal flexibility and reduces back pain. 🔄
Alternate Nostril Breathing (Nadi Shodhana) 🌬️
How to do it:
Sit upright, breathe evenly.
Use your thumb to close the right nostril, inhale through the left, then switch hands and exhale through the right.
Repeat 5-10 times.
Benefits: Reduces stress, improves blood circulation, and promotes relaxation. 🧘
Advice for People with Ankylosing Spondylitis 💡
Exercise regularly and maintain proper posture. 🏋️♀️
Include calcium, vitamin D, and omega-3 in your diet. 🥗
Avoid staying in one position for too long, especially sitting. 🚶♂️
Combine yoga with physical therapy and warm baths to ease pain. 🛁
Above all, if you’re looking for a more intensive training program, Reha Yoga offers personalized therapeutic yoga courses to address the root causes of joint pain, reduce stress, and improve overall health. 🌿
Let Reha guide you on your journey to better health and a vibrant life! Contact us today for a free trial session and consultation.
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🌿REHA YOGA - YOGA THERAPY & REHABILITATION
📞Contact us: 0374 722 388
🏢 Floor 2, 13N7A Nguyễn Thị Thập, Thanh Xuân, Hà Nội
