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3 Yoga Moves For Ankylosing Spondylitis to Improve Flexibility

These some yoga moves can help improve flexibility for ankylosing spondylitis patients.

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Transcript

00:00
Ankylosing spondylitis can cause the joints and ligaments in your spine to become inflamed.
00:06
AS can even cause the bones to grow together. Maintaining your flexibility can help you manage your condition.
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I'm Dana Taft and here are three yoga moves that can help improve your flexibility while living
00:20
with AS. [MUSIC PLAYING] Starting on your hands and knees, come to Cat and Cow.
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This will be a dipping of your spine as you inhale and look up. Exhale. Round your back to look in.
00:37
Really exaggerate your spine here. Inhale. Look up. Exhale.
00:43
Look in. One more time. Full breath in as you look up.
00:51
Dip your spine. Let all the air go as you lift your spine and look in.
00:58
Great job. The second move is Gate Pose. Balancing on one knee, extend your other leg out.
01:05
If you need some support, you can also put a towel or padding under your knee.
01:11
Now, extend your arm long. Reach for the ground and lift your opposite arm over your head.
01:18
A nice, long stretch, letting that spine get some movement. Good. Inhale to come back up.
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The second move is Half Split. Just sit back towards your heel as you lift the foot of your extended leg.
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Now reach your hands as far as you can towards your extended leg. Nice. Feel that lengthen from your side body
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all the way up your spine. One more breath here. Let it all go. Nice.
01:49
Inhale. Come back up. Let's do those same last two moves on the other side of your body. Gate Pose. Extend your leg long.
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Reach out to the side. Good. Lift your top arm. And a nice side stretch over your body.
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One more breath here. And then to a Half Split. Sit back. Reach your hands towards that extended leg.
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Nice. Breathe into this.
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Great job. After doing those three moves, you can end your practice by lying on your back
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and sending your legs straight up over your hips. We call this Legs up the Wall. Don't worry, if you don't have a wall,
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you can do this laying down and sending your legs straight up. Come in to this posture, relax your muscles, and breathe.
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One more breath.
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Try these exercises every day to help increase your flexibility. [BEEPING]

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