The Best Yoga Poses for Arthritis

Are you suffering from arthritis and want to start yoga? Then this article is for you. Learn the best yoga poses that can help reduce inflammation, improve mobility and pain management. With a few simple poses, you can start reclaiming your health and wellbeing.

Quick facts: Best Yoga Poses For Arthritis

  • ✅ Chair Yoga Poses Can Help Relieve Arthritis Pain – Harvard Health Publishing
  • ✅ Pranayama Breathwork Can Improve Joint Health and Mobility – National Center for Complementary and Integrative Health
  • ✅ Regular Yoga Practice Can Help Reduce Inflammation and Joint Pain – American College of Rheumatology
  • ✅ Certain Asanas (Yoga Postures) Offer Good Support and Comfort – Arthritis Foundation
  • ✅ Research Suggests Yoga Can Help Reduce Stress and Improve Quality of Life – Alternative Therapies in Health and Medicine
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    Arthritis is a common condition affecting millions of people around the world and can significantly reduce mobility and cause pain. Fortunately, yoga can be an effective way to manage the symptoms of arthritis by improving strength, flexibility, and balance.

    In this article, we’ll be exploring the best yoga poses for those who suffer from arthritis:

    Definition of Arthritis

    Arthritis is a common condition characterized by inflammation and pain in the joints. It can vary in severity, affecting just one or two joints or multiple joints throughout the body. Arthritis is commonly associated with aging, although it can also be caused by an autoimmune disorder or an injury.

    The two main types of arthritis are osteoarthritis and rheumatoid arthritis, which have different underlying causes but lead to similar symptoms such as stiffness, pain, swelling and decreased range of motion.

    Yoga is a beneficial form of exercise for those with arthritis since it provides gentle stretches that increase flexibility and strengthen muscles without straining the joints. Through regular practice of yoga poses designed specifically for arthritis sufferers, individuals can improve joint health and reduce symptoms of stiffness, pain, and inflammation.

    Benefits of Yoga for Arthritis

    Yoga is a great way to help ease the symptoms of arthritis. Yoga can help improve circulation, increase flexibility, strengthen muscles, reduce inflammation, and reduce stress. People who practice yoga regularly can also notice that it helps to improve their range of motion.

    Studies have shown that yoga can ease chronic pain and stiffness in people with arthritis by helping to relax tight muscles and allowing for better joint movement. Research has also shown that practicing breathing exercises associated with yoga can help reduce inflammation and improve overall mental wellbeing for those dealing with arthritis symptoms.

    Yoga is beneficial as it is low-impact which reduces the pain from added weight or strain on joints associated with other forms of exercise such as running or weight lifting. By taking yoga classes specifically designed for those living with arthritis, you will be able to find poses tailored specifically to your needs which are gentle on your joints while still providing a good workout.

    Standing Poses

    Standing poses can be a helpful addition to any yoga practice if you are living with arthritis. Such poses can help to improve posture, strengthen the core and hip muscles, which can in turn relieve stress from the lower body. Standing poses can help improve balance and reduce pain in the lower body.

    Let’s take a look at some of the best standing poses for people with arthritis:

    Mountain Pose

    Mountain Pose is an easy and straightforward yoga pose that can be beneficial for those with arthritis. It helps to promote proper posture and is an excellent pose for the spine, especially the lower back. It also builds strength in the lower body and stretches the ankles, calves, and back.

    To do this pose, stand up straight with your feet together. Ensure that your weight is evenly distributed on both feet and hold your arms close to your body at shoulder height, facing forward. Hold this position as long as you feel comfortable and take a few moments to check in with yourself to make sure your posture is correct throughout each movement.

    This simple but effective pose can help reduce inflammation in joints while offering stress relief from symptoms of arthritis.

    Triangle Pose

    Triangle Pose (Trikonasana) is a standing yoga pose that strengthens and stretches the body at the same time. It helps to increase flexibility, balance, stamina, and strength while also calming the mind and improving posture. As an added benefit, it can help to reduce stress and tension in the body as well as relieve arthritis symptoms.

    To get into Triangle Pose, start in Mountain Pose (Tadasana) with your feet shoulder-width apart at the top of your mat. Then exhale as you step your left foot back about 3–4 feet with your toes facing outward. On an inhale, stretch your arms out so they’re parallel to the floor about shoulder-width apart. Exhale as you bend from your hips to bring your torso over towards the left side of the mat until it’s parallel with the floor. Place your left hand on your shin or ankle (or a block for more stability). Gaze toward whatever foot is forward or up toward the ceiling for more challenge. Triangle Pose can be held for 30 seconds or longer if desired before returning back to Mountain Pose once again on an exhale.

    Warrior I Pose

    Warrior I Pose – also known as Virabhadrasana I – is an excellent Standing Pose for all yogis, especially those with arthritis. This pose strengthens the legs and ankles, while improving balance and increasing flexibility. By aligning the ankles, knees and hips in a straight line, Warrior I helps protect your joints from stress or strain.

    The main focus of this pose should be on maintaining proper alignment of your body parts—especially the spine and hips. When properly aligned, your core muscles engage to create stability; allowing you to both open and strengthen the area around the hip joint. This creates greater range of motion and will help alleviate pain associated with arthritis.

    To get into Warrior I Pose, start by standing tall with your feet approximately three feet apart. Bend your front knee until it is aligned directly over your ankle then extend both arms overhead—palms facing each other or clasped together—in one even line. Gaze slightly forward at eye level and stay here for up to five breaths before releasing the pose slowly back down to standing.

    Seated Poses

    Seated poses are a great option for those with arthritic pain, as they require less effort and stress on the joints. They are also beneficial for calming the mind and reducing stress, which is often a factor in managing arthritis and its associated symptoms. From seated twists to forward folds, there are many beneficial seated yoga poses that can help ease your pain. Let’s get into more detail.

    Seated Forward Bend

    Seated forward bends are a great way to stretch tight muscles, increase flexibility, and reduce pain caused by arthritis. This pose encourages deep stretching of the hamstrings, lower back, and hips while simultaneously providing a calming effect.

    During this yoga pose, focus on keeping your spine straight by gently engaging your core muscles, elongating your neck and looking slightly up towards the ceiling. Start by sitting on the floor in an easy cross-legged position with your hands resting palms down on either side of you. Draw in your belly button to support a neutral spine and slowly start to hinge forward from the hips, guiding your chest in front of them towards the floor. If you’re more flexible or if this feels comfortable for you, try wrapping your arms around both legs for a deeper stretch. Remain here for 10-20 deep breaths before slowly returning back to seated.

    Reclined Bound Angle Pose

    Reclined Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative yoga pose for reducing stress and relieving tension in the body. Supta Baddha Konasana stretches the thighs, hips and groins, providing relief from those areas that may be painful during arthritis flare-ups. It is also gentle enough to provide some relief from discomfort while avoiding aggravating existing joints or muscles.

    When performing this pose, it is important to use a blanket or other prop to soften the ground beneath you. Make sure your knees are at least two inches apart and your ankles come as close together as possible. As you recline into the pose, focus on lengthening your spine and relaxing into the floor. Remain in this position for at least five minutes if possible while focusing on deep breathing. To come out of the pose slowly roll onto one side before pushing your upper body up off the floor.

    Reclining Hero Pose

    Reclining Hero Pose is a resting pose designed to provide the body with much-needed relief. It can be particularly beneficial for people suffering from arthritis.

    To do this pose, start in a seated position and then slowly lower your hips down to the ground. Then, bring your knees up so that your feet are flat on the floor and point them towards the sky. While maintaining a neutral spine and keeping your glutes slightly off of the floor, rest your arms at your sides and use an optional cushion beneath you if necessary for comfort. Hold this pose for as long as you feel comfortable, then slowly lift back up into a seated position to release.

    Reclining Hero Pose can help alleviate symptoms of arthritis due to its non-weight bearing nature and since it helps open up the hips and relaxes tight muscles in the legs, which can often be stiff or tender due to arthritis.

    Reclining Poses

    Reclining poses such as Supta Baddha Konasana and Supta Virasana can be beneficial for people with arthritis. These poses are easy to do and can help to reduce stiffness, decrease pain and improve joint mobility. In addition, these poses can be calming and help to reduce stress.

    Let’s explore these poses in more detail:

    Corpse Pose

    Corpse Pose is the most relaxed pose in yoga. Also known as savasana, this pose has a calming effect that promotes restorative rejuvenation from both physical and mental activity. It is the perfect pose to end any yoga practice, and especially beneficial for people with arthritis.

    When done correctly with proper alignment, Corpse Pose requires no muscular activity other than gently pressing into the ground. This encourages arthritis sufferers to let go of all stiffness in their limbs, lower back and neck, releasing built-up tension from everyday activities.

    To do this pose, lie flat on your back with your feet hip-distance apart and arms resting by your sides. Close your eyes and relax into the ground beneath you; allow yourself to breath deeply and naturally while staying in a state of stillness or meditation for several minutes. This will help counteract pain while replenishing lost energy stores throughout the body – perfect for people with arthritic conditions.

    Legs Up the Wall Pose

    Legs Up the Wall Pose is an inverted yoga posture that can be soothing for people who suffer from arthritis. To perform this pose, lie on your back, scoot your bottom as close to a wall as you can get, and then lift your legs up onto the wall. Your head should be resting flat on the floor with your chest lifted and arms outstretched to each side of your body. Remain in this pose for as long as it is comfortable for you.

    This pose helps open up tight joints in the hips and ankles while also bringing blood flow to these areas of the body that may have restricted circulation due to arthritis flare-ups. Legs Up the Wall Pose is a gentle yoga stretch that can bring relief from pain while also allowing time for relaxation and creating a sense of balance in the body.

    Supported Bridge Pose

    Supported Bridge Pose, or Setu Bandha Sarvangasana, is a reclining pose done with the support of a bolster or block. It’s one of the best poses for people living with arthritis, as it helps to open up the chest and hips while simultaneously calming the mind and opening the energy channels in the body.

    This pose can help to reduce stiffness and swelling in joints that are affected by arthritis, as well as provide relief from lower back pain. To begin this pose, lay on your back with your knees bent and feet flat on the floor. Place a bolster or block underneath your sacrum, letting your back fully relax onto it. You can rest your arms alongside your body or hold onto them behind you if desired. Be sure to evenly distribute your weight between both feet so that neither knee feels like it’s bearing most of the weight. Hold for about 10-15 minutes to get maximum benefit from this rejuvenating pose!


    In conclusion, yoga is a great way to alleviate pain associated with arthritis. Performing different poses can help increase mobility and flexibility, as well as build strength in the muscles supporting the joints. Besides these physical benefits, yoga can also help reduce stress and tension, and may even provide relief from chronic pain.

    Therefore, if you are suffering from arthritis, it is definitely worth considering a gentle yoga practice.

    Summary of Benefits of Yoga for Arthritis

    Yoga is an effective and safe form of exercise that can help to reduce stress and pain associated with arthritis. It helps to improve joint flexibility, muscle strength, posture, balance and overall physical fitness. It also promotes relaxation and improved breathing techniques.

    By practicing yoga regularly an individual can learn mental calming techniques that help to decrease stress levels which can in turn reduce pain flare-ups associated with arthritis. It also increases muscle strength which helps to provide stability for joints and improves posture which decreases pain levels in the long-term.

    Practicing yoga on a regular basis is beneficial for any individual struggling with arthritis symptoms as the poses work together to create improved mobility and comfort in the body.

    Tips for Practicing Yoga with Arthritis

    Practicing yoga can be an effective way to manage and even reduce the pain caused by arthritis. As with any form of exercise, it’s important to consider your limitations and create a practice that’s right for you. Here are some tips for practicing yoga with arthritis:

    • Listen to your body while doing each pose. For example, a pose that may be comfortable for someone without arthritis may not feel good when done by someone with arthritis, so adjust accordingly.
    • Focus on slow and gentle poses that help you move more comfortably through all ranges of motion.
    • Use props such as blocks, straps, chairs, or bolsters to make the poses easier if needed.
    • Modify poses if necessary or come out of a pose if it causes sharp pain or discomfort.
    • Allow yourself rest between poses as needed (for instance: taking child’s pose when your body needs a break).
    • Pay attention to any changes in how you feel after practicing yoga or during different poses—this can help you further customize your practice in order to achieve maximum benefits while avoiding injury or flare-ups.

    FAQs about: Best Yoga Poses For Arthritis

    Q: What are the best yoga poses for people with arthritis?

    A: Restorative poses like Child’s Pose, Reclining Bound Angle Pose, and Bridge Pose are great for people with arthritis. These poses help stretch and strengthen the muscles around the joints, which can reduce pain and inflammation.

    Q: How often should I practice yoga poses for arthritis?

    A: It is recommended to practice yoga poses for arthritis at least three times a week. This will help to keep your muscles strong and reduce pain and inflammation in your joints.

    Q: Can yoga poses help with the symptoms of arthritis?

    A: Yes, yoga poses can help with the symptoms of arthritis. Yoga poses can help stretch and strengthen the muscles around the joints, which can help reduce pain and inflammation. Regular practice of yoga poses can help improve flexibility and range of motion, and can also help to reduce stress and anxiety.

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