If you have arthritis, you might think that twisting yourself into a pretzel in a yoga class isn't a good idea. But you'll be surprised to know that the health benefits of yoga can also apply to people with arthritis.
Originally published on Good Rx Health
The right type of yoga practice can help you build muscle and bone strength and improve flexibility, mobility, and balance. And, as a mind-body practice, yoga can also help you manage the mental distress that often comes with a chronic condition like arthritis.
Is yoga good for arthritis?
There are several types of arthritis, and their causes and symptoms vary. But one treatment recommendation applies to them all: In addition to getting appropriate medical care, staying physically active is key.
Hundreds of studies have proven that yoga is beneficial for a wide range of conditions, including arthritis. Yoga is great for arthritis because it can:
Provide a low-impact exercise option: Yoga doesn’t involve jumping or other high-impact movements. This means it won’t put added stress on your joints.
Be accessible for everyone: Even if you have trouble walking, you can do yoga. Many postures can be done without getting off the mat. Or, if you have trouble getting down on the floor, you can do chair yoga. A study found that a group of adults with lower body osteoarthritis who did chair yoga twice weekly had less pain than participants enrolled in a health education program. They also were able to walk faster and had more energy.
Reduce joint stiffness and pain: Joint stiffness and pain are two of the most common symptoms of every type of arthritis. In one study, people with knee osteoarthritis who did yoga in addition to their medical treatment reported less stiffness and pain medication use than those who only had medical treatment.
Build muscle: Stronger muscles can help support and reduce the load on your joints. Having strong muscles also improves your balance, prevents bone loss, and reduces your risk of falls. Research suggests people with lower body osteoarthritis have a 53% to 85% greater risk of falls.
Increase flexibility and joint mobility: Flexibility and joint mobility allow your muscles and joints to move through their full range of motion. On the other hand, joint inflammation can decrease your range of motion, which can reduce your ability to function well in everyday life. One study showed that just 1 week of yoga improved flexibility and range of motion in participants with knee osteoarthritis.
Improve mental health: Although arthritis is a physical disease, things like chronic pain, limited mobility, and reduced independence have been shown to increase depression symptoms and stress. Numerous studies have documented the benefits of yoga for mental health. One study found that adults with either rheumatoid arthritis or osteoarthritis had fewer depression symptoms after practicing yoga for 8 weeks.
What are the best yoga poses for arthritis?
Below, we look at six of the best yoga poses for beginners. These easier moves can help with arthritis symptoms. But a word of caution first: If arthritis affects your back, or you’ve had back surgery, ease into backbend poses or avoid them completely. Also avoid extending and twisting your spine at the same time. If you’re not sure if you should be doing a move, skip it until you can ask an instructor.
1. Low cobra pose
This gentle backbend pose improves back strength and posture. And it stretches the chest and abdominal muscles.
Step 1: Lie face down on a yoga mat with your legs straight behind you and together. Place your palms on the mat underneath your shoulders, and squeeze your elbows in towards your body.
Step 2: Take an inhale and use mostly the strength of your back muscles to lift your head and chest off the mat. Keep your neck long and your shoulders away from your ears.
Step 3: Hold the pose for 2-3 long breaths, then release your chest to the ground slowly. Repeat 5 times.
2. Chair pose
This pose builds strength in the muscles that support the knee joint. You can add more stability by holding onto a wall or by coming into the pose from a seated position.
Step 1: Stand with your feet shoulder-width apart. Engage your core muscles around your midsection to support your spine.
Step 2: Exhale and begin to bend your knees as if you are sitting down into a chair. Keep your spine straight and chest open. As you lower down, raise your arms up overhead.
Step 3: Come down until your thighs are parallel with the floor — or as far as you can without your back rounding. Keep most of the weight in your heels.
Step 4: Hold for 5 deep breaths.
Step 5: On an inhale, extend your legs and lower your arms, coming back to your starting position.
Follow these steps to do the pose from a seated position.
Step 1: Sit on a chair with your knees shoulder-width apart and extend your arms in front of you.
Step 2: Contract your core and leg muscles, while you slowly lift your butt off the seat of the chair about an inch.
Step 3: Hold for 5 deep breaths, then sit back down.
3. Tree pose
The tree pose is a great yoga move for improving balance. And you can use a wall for support in the beginning, if needed.
Step 1: Stand with your feet together. Contract your core muscles and find something in front of you to focus on. This will help your balance.
Step 2: Shift your weight onto your right foot. Bend your left knee and pick your left foot off the floor. Then, place it flat on the inside of your right calf, with your left knee out to the side. You can also place your foot on the inside of your thigh if you have the flexibility. Do not place your foot on the inside of your knee.
Step 3: Extend up through your torso and the top of your head as you maintain your balance and breath slowly and deeply. For an added challenge, raise your hands up over your head.
Step 4: Return to your starting position, and repeat on the other side.
4. Cat-cow
This pose increases mobility in the neck, shoulders, chest, and spine. It’s also very relaxing as you move between positions guided by your breath. Be sure to move slowly as you perform cat-cow.
Step 1: Begin on all fours on your mat, with your shoulders aligned over your wrists and your hips over your knees. Keep your core muscles engaged and your spine in a neutral position.
Step 2: As you exhale, round your back toward the ceiling, tucking your chin to your chest. Engage your abdominal muscles to pull your navel in toward your spine.
Step 3: Then, on the next inhale, arch your back gently, and drop your belly toward the mat. Keep your neck long and your gaze straight ahead or toward the ceiling.
Step 4: Continue to alternate back and forth between the two positions in time with your breath for several rounds.
If getting down on the ground is challenging or hurts your knees, you can do this pose seated on a chair. While holding onto the edges of the seat, round and arch your spine with your breath.
5. Seated spinal twist
This seated posture increases spinal mobility and builds core strength.
Step 1: Sit on your mat with your legs extended in front of you and your spine straight. Keep your core muscles engaged.
Step 2: Bend your right knee and place your right foot flat on the floor outside of your left hip.
Step 3: Inhale and reach your left arm up toward the ceiling, palm facing forward.
Step 4: Exhale and gently twist your torso to the right using your core strength. Bring your right hand to rest on the ground behind you, fingers pointing back. Keep your hips facing forward as much as possible.
Step 4: Tuck your left elbow outside your right thigh, just above your knee. If comfortable, gently press your left forearm against your right thigh for added leverage in the twist. You can also hug your left arm around your right knee and pull gently.
Step 5: Hold the position for a few deep breaths. Continue to elongate your spine.
Step 6: Come back to the center and repeat on the other side.
You can also do this pose seated on a chair by rotating your torso and grasping the arms or back of the chair for leverage.
How to get started with yoga for arthritis
If you’re ready to try yoga for arthritis, here are a few tips to keep in mind:
Check with your healthcare professional first. While yoga is a great option for many people, it may not be right for you. It depends on the type of arthritis you have, the severity of your symptoms, and any other medical conditions you have. It’s always best to check with your healthcare professional before starting a new exercise program.
Choose the best classes for you. There are many styles of yoga, from gentle to very physically challenging. It’s important to choose the right classes for your level of experience and physical fitness. For your first time, choose a beginner class. Once you get the basics down, you can begin to explore other types and levels of yoga.
Talk to your instructor. Get to your first class early and speak to the instructor. Let them know if it’s your first time doing yoga and any physical limitations you have. They can give you some extra attention during class and some tips for modifying poses according to your needs.
Don't be afraid to modify. This is key to staying safe. If you’ve got back pain, a deep backbend may make it worse. If poses involving wrist extension are uncomfortable, try supporting yourself with your fists instead of your palms. Consider using a chair to help you get down onto the mat and back up.
Listen to your body. Don’t feel like you have to get into a pose just because everyone else is. Do what’s right for your body. Yoga can be challenging, but it shouldn’t be painful.
The bottom line
Yoga can be a great way to manage and improve symptoms of arthritis. Its low-impact movements improve flexibility and strength, reducing pain and stiffness. And the emphasis on breathing and mindfulness can help with stress reduction and mood.
When trying yoga for arthritis, it's important to pick the right poses for your condition so you don't do anything that could possibly make your symptoms worse. It's a good idea to take your first class with a knowledgeable instructor who can help guide you.