Yoga For Arthritis: Everything You Need To Know!



Published on: 01-Jul-2023


10 min read


Updated on : 25-Nov-2023




Lalita Kumari


Yoga For Arthritis: Everything You Need To Know!

Yoga For Arthritis: Everything You Need To Know!

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Hello readers! How many of you have felt dull aches in your joints, struggling to perform even the simplest tasks like opening a jar or climbing a flight of stairs? I guess most of us have experienced this at some point. 

This is a reality check for millions worldwide who suffer from arthritis. This debilitating condition affects the joints and causes pain, stiffness, and reduced mobility. If you or someone you know is living with arthritis, you will be delighted to learn that there's a natural and effective way to manage its symptoms: “Yoga.”

Yoga is a magical therapy that has made it possible to cure many disorders. It is widely popular because of its ability to promote physical fitness and mental well-being. So, here we will learn about the benefits of Yoga for arthritis and explore the 5 best yoga poses for arthritis. 

Table Of Contents

1. Understanding The Connection Between Arthritis And Yoga

2. How Yoga Helps In Arthritis

3. Types Of Yogas For Arthritis

4. Types Of Yoga Poses For Arthritis:

5. The Final Say

6. FAQ

Understanding The Connection Between Arthritis And Yoga

Arthritis is a general condition that causes joint pain, stiffness, and swelling and can be debilitating for many humans. While medication and physical remedies are regularly advocated as treatment alternatives, many people opt for yoga as a complementary therapy to manage arthritis signs and symptoms. 

Yoga can assist in lessening inflammation, enhancing joint mobility and flexibility, and growing overall strength and balance, all of which may contribute to a better quality of life. Also, yoga makes exercising even more interesting for arthritis patients. Moreover, yoga helps establish mind and body connections, which helps reduce stress levels and body balance.

How Yoga Helps In Arthritis

Yoga can be an effective practice for managing arthritis symptoms in several ways:

1. Reduces Inflammation

Research has revealed that practising yoga regularly can aid in reducing inflammation within the body, potentially easing the signs and symptoms associated with arthritis. Some yoga poses, consisting of twists and inversions, can stimulate the lymphatic device, which can help detox and reduce inflammation. 

Moreover, yoga helps in reducing stress. Stress is a known trigger of inflammation, and practices such as pranayama, meditation, and yoga nidra have been shown to reduce stress and lower inflammation levels.

2. Increases Flexibility

Many yoga poses involve gentle stretching and extending the muscles, which could enhance joint mobility and flexibility. This can assist in reducing stiffness and improve the range of motion, making it less difficult to perform day-by-day duties.

3. Builds Strength

Certain yoga poses can help to build muscle strength surrounding the joints, which could assist in aiding the joints and reduce the risk of damage. Certain varieties of yoga, including power or vinyasa, can be mainly effective for muscle building. These forms of yoga often contain a faster-paced pose collection that calls for more strength and persistence.

4. Promotes Relaxation

Yoga emphasises the mind-body connection and promotes relaxation and stress reduction. This can help reduce body tension and alleviate pain and discomfort associated with arthritis.

5. Improves Balance

Many yoga poses require stability and balance that could assist in improving overall balance and reducing the risks of falls, a not unusual difficulty for people with arthritis.

Practising yoga can help alleviate arthritis signs and symptoms and enhance overall bodily and mental health.

Types Of Yoga For Arthritis

Several types of yoga can be beneficial for individuals with arthritis. The best yoga type will rely on the person's unique needs and the severity of their condition. Here are some types of yoga that can be beneficial for individuals with arthritis:

1. Hatha Yoga

Hatha yoga is a gentle form that is well-perfect for people with arthritis. It specialises in mild stretches and breathing exercises that improve flexibility, lessens pain, and boost overall well-being.

2. Restorative Yoga

Restorative yoga is a form of yoga that uses props, blankets, bolsters, and blocks to help the body in numerous poses. This type of yoga is helpful for people with arthritis, as it can assist in reducing aches and irritation and growth flexibility.

3. Iyengar Yoga

Iyengar yoga is a type of yoga that emphasises precise alignment and using props. This can be beneficial for people with arthritis, as it could assist in preventing similar damage and reducing pain.

4. Gentle Yoga

Gentle yoga is a kind of yoga this is appropriately suitable for people with arthritis or different joint disorders. It specialises in slow, peaceful actions and is designed for people of every age and fitness level. 

Types Of Yoga Poses For Arthritis

Several types of yoga poses can be beneficial for individuals with arthritis. Here are some examples:

1. Bitilasana Or Cat-Cow Stretch

Bitilasana, or Cow Pose, is a dynamic and energising yoga posture that promotes spinal flexibility and stretches the front body. 

  • First, come onto your hands and knees in a tabletop position, ensuring that your wrists are directly under your shoulders and your knees are under your hips. 
  • As you breathe in, lift your sitting bones and chest gently towards the ceiling while allowing your belly to sink towards the floor.
  • This movement creates a gentle arch in your spine, resembling the shape of a cow's back. 
  • Expand your chest and draw your shoulder blades together, opening up the front of your body. 
  • Feel the stretch along your spine and enjoy the extension through your torso. Return to the neutral tabletop position as you exhale, aligning your hands and knees again.

2. Balasana Or Child's Pose

Balasana, also known as Child Pose, is a profoundly relaxing and nurturing yoga posture that gently stretches the back, hips, and thighs. 

  • First, sit on your heels on a yoga mat or the floor. 
  • Depending on your comfort level, you can keep your knees together or apart. 
  • As you exhale, slowly bend forward, allowing your forehead to touch the floor gently. 
  • Keep your arms alongside your body, palms facing up or down, whichever feels more comfortable.

3. Supta Matsyendrasana (Supine Spinal Twist)

  • Lie on your back with your knees bent and your feet on the floor.
  • Shift your hips slightly to the right.
  • Take a deep breath, and bring your right knee close to your chest.
  • Cross your right knee over to the left, stacking your hips.
  • Open your right arm to the right, left hand on the right knee or extend.
  • Optional: Turn your head to the right.
  • Exhale, release left knee and right shoulder towards the floor.
  • Hold for 5-10 breaths.
  • To release, draw your right knee back to your chest, and roll onto your back.
  • Rest and repeat on the other side.

4. Sethu Bandha Sarvangasana – Bridge Pose

  • Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
  • Place your arms alongside your body, palms facing down.
  • Press your feet into the floor on inhalation and lift your hips off the ground, engaging your glutes and core muscles.
  • Roll your shoulders back and underneath your body, interlacing your fingers together.
  • Raise your hips as comfortably as possible to maintain parallel thighs while lengthening through your tailbone.
  • Press down through your feet and arms to create a stable support base.
  • Keep your chest open and gaze straight ahead or towards your toes.
  • Breathe deeply and hold the pose for a few breaths to several minutes, depending on your comfort level.
  • To release, exhale and slowly lower your hips back to the ground, vertebra by vertebra.
  • Rest in Savasana (Corpse Pose) for a few breaths, allowing your body to integrate the pose's benefits.

The Final Say

Finally, after learning the benefits of yoga for arthritis, I hope you all can understand the importance of yoga and how yoga is transforming our lives. Yoga is an ancient practice effective for getting a healthy body and mind. 

Practice the yoga poses mentioned in the blog to get positive results for joint pain. The gentle stretches, breathing exercises, and modified poses used in certain yoga types can help reduce pain and inflammation, increase flexibility, and improve overall well-being.


1. Can yoga help relieve arthritis pain?

Yes, certain types of yoga, such as Hatha, restorative, and Iyengar, can help reduce pain and inflammation, increase flexibility, and improve overall well-being. 

2. Can people with arthritis practice all types of yoga?

Individuals with arthritis should consult with their healthcare provider and work with a qualified yoga instructor to identify the best type of yoga and modify poses to suit their needs and limitations. 

3. Can yoga worsen arthritis symptoms?

If practised improperly, certain types of yoga can worsen arthritis symptoms. That's why consulting with a healthcare provider and working with a qualified yoga instructor is essential.


1. Treating of Joint Pain - Arthritis through YOGA, Journal of Pharmaceutical Research International  2021

 2. What Type of Yoga Is Best for You?

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