Yoga is a physical, mental, and spiritual practice that may offer several benefits for individuals with osteoarthritis. Beneficial poses can be performed while standing, sitting, or lying down.
Research suggests that yoga may help alleviate symptoms of osteoarthritis, including:
- Stiffness
- Pain
- Swelling
- Limited range of motion
The following four yoga poses are part of a low-impact, gentle routine that should not exacerbate osteoarthritis symptoms. However, it is important to consult with a healthcare professional before starting any new exercise regimen. They may recommend alternative poses tailored to your specific condition.
- Mountain Pose
- Stand with the sides of your big toes touching (your second toes should be parallel and your heels slightly apart).
- Lift and spread your toes, then place them back down on the floor.
- To find the correct position, you can rock back and forth or side to side. The goal is to have your weight evenly balanced on each foot.
- Stand tall with a neutral spine. Your arms should be down at your sides, with palms facing outward.
- Hold the pose for 1 minute, remembering to breathe deeply in and out.
- Warrior II Pose
- From a standing position, step your feet about 4 feet apart.
- Lift your arms to the front and back, parallel to the floor, with palms facing down.
- Keep your right foot straight and turn your left foot 90 degrees to the left, aligning your heels.
- Exhale and bend your left knee over your left ankle, ensuring your shin is perpendicular to the floor.
- Stretch your arms out straight, keeping them parallel to the floor.
- Turn your head to the left and look over your outstretched fingers.
- Hold this pose for up to 1 minute, then switch your feet and repeat on the other side.
- Bound Angle Pose
- Begin seated on the floor with your legs extended straight in front of you.Bend your knees and pull your heels in toward your pelvis.Drop your knees to the sides, pressing the soles of your feet together.Keep the outer edges of your feet on the floor to maintain the position.
- Staff Pose
- Similar to Mountain Pose, Staff Pose may appear simple, but proper technique is crucial for optimal results.
- Sit on the floor with your legs together, extended straight in front of you. It can be helpful to sit on a blanket to elevate your pelvis slightly.
- Ensure proper alignment by sitting against a wall. Your shoulder blades should touch the wall, but your lower back and the back of your head should not.
- Engage your thighs by pressing them down and rotating them slightly toward each other.
- Flex your ankles while pressing out through your heels.
- Hold this position for at least 1 minute.
Benefits of Yoga for Osteoarthritis
Osteoarthritis is a joint disease characterized by the breakdown of healthy cartilage that cushions the bones at the joints, leading to symptoms like stiffness, pain, and inflammation.
Yoga, which combines physical postures and breathing exercises, can significantly improve physical, mental, and spiritual well-being. Research indicates that yoga may offer several benefits for those with osteoarthritis:
- A 2022 study found that online yoga programs improved knee stiffness and quality of life after 12 weeks for participants with knee osteoarthritis.
- A 2018 study showed that participants who engaged in a 12-week yoga program experienced better osteoarthritis-related knee pain relief, physical function, and mobility compared to those in traditional exercise or no-exercise groups.
- A 2016 review concluded that yoga helped alleviate osteoarthritis pain, stiffness, and swelling.
- A 2016 study discovered that yoga relieved knee pain and improved function after just 2 weeks.
When selecting yoga poses for osteoarthritis, it’s important to choose gentle, low-impact options.
If a specific pose causes pain or discomfort, try an alternative pose or a supportive tool. For instance, if you have hip osteoarthritis, you can use a towel between your hips and the yoga mat for extra cushioning.
You can integrate yoga into your weekly routine in a way that suits you best. Yoga interventions for osteoarthritis typically range from 1–6 weekly sessions, each lasting 45–90 minutes.
Additionally, the Arthritis Foundation suggests that daily yoga practice can greatly enhance overall flexibility, strength, and mobility.
Yoga classes are available both in-person and online, offering flexibility to fit your schedule and budget.
Types of Yoga to Try with Osteoarthritis
There are many types of yoga, varying from quick-shifting movements to long, sustained poses. The following gentle yoga styles may be particularly suitable for those with osteoarthritis:
- Iyengar Yoga: Focuses on balancing strength and flexibility, employing various props and supports for pose modifications.
- Anusara Yoga: Emphasizes image-based exercises.
- Kripalu Yoga: Centers more on meditation and less on precise body alignment.
- Viniyoga: Coordinates breath with movement.
- Phoenix Rising Yoga: Combines physical postures with a therapeutic focus.