7 Yoga for Rheumatoid Arthritis: Join Pain Relief Now

Yoga is an ancient practice that combines poses, breathing techniques, and meditation.

Among its many benefits, yoga has been shown to help people with arthritis by reducing pain and stiffness in the joints and surroundings, as well as helping in stress management. This makes it a game changer for those with rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that leads to chronic joint inflammation. It can cause pain, stiffness, swelling, and tenderness in the affected joints. While rheumatoid arthritis can affect any joint, it's more common in the hands, wrists, and feet.

If you’re living with rheumatoid arthritis, you should try incorporating yoga into your routine to manage pain, reduce stress, and improve sleep.

In this blog, we’ll dive into which yoga asanas are particularly helpful for easing arthritis pain and supporting joint health. Whether it is Joint stiffness or pain , yoga for rheumatoid arthritis can provide real relief for RA symptoms.

Can Yoga Reduce Rheumatoid Arthritis?
What's The Best Yoga For Arthritis? 7 Best Yoga Poses For Rheumatoid Arthritis
Which Pranayama Is Best For Rheumatoid Arthritis?
Expert’s Advice
The Final Say
FAQs
References

Can Yoga Reduce Rheumatoid Arthritis?

Yes, yoga can help improve the symptoms of rheumatoid arthritis (RA). It can improve flexibility, reduce joint pain and stiffness, and promote better overall joint function. Yoga also helps manage inflammation and stress, which are often key issues in rheumatoid arthritis.

Regularly practicing yoga encourages gentle movements that increase circulation in the body and improve muscle strength. This can reduce pain in a person’s body and enhance mobility.

Though yoga may not cure rheumatoid arthritis and does not replace the therapies suggested by the doctor, it can provide much relief from pain and stiffness, improve quality of life, and even support mental health, making it an effective complementary therapy for people with rheumatoid arthritis.

A study from AIIMS, Delhi highlighted that yoga significantly benefits rheumatoid arthritis patients by alleviating pain, reducing inflammation, and improving mental health.

Another study at the University of California, Los Angeles focused on a group of women with rheumatoid arthritis who practiced yoga for 6 weeks. While their pain levels didn't change drastically, they reported improved energy and a better ability to manage everyday tasks despite their condition.

Therefore, we can see and use yoga as a holistic approach to managing and living with rheumatoid arthritis symptoms, improving both physical and mental health.

Also Read: From Stiff Knees to Strong Joints: 7 Expert Recommended Yoga Exercises For Knee Pain In Old Age

What's The Best Yoga For Arthritis? 7 Best Yoga Poses For Rheumatoid Arthritis

7 Best Yoga Poses For Rheumatoid Arthritis.avif

Here are the seven best yoga poses for rheumatoid arthritis that are recommended to alleviate the symptoms and pain:

1. Sukhasana

Sit with crossed legs on a yoga mat, with a straight spine and relaxed shoulders.
Keep your hands relaxed and place them on your knees, with the fingers in gyan mudra.
Slowly inhale and exhale, focusing on relaxation and grounding.

2. Tadasana (Mountain Pose)

Stand tall with feet together.
Engage your thighs and lift your kneecaps. Keep your legs straight and firm.
Stretch your spine by pulling the crown of your head upwards.
Relax your shoulders and open your chest.
Take a deep breath and relax, holding the position for 30 seconds to 1 minute.

Also Read: Try These 6 Targeted Knee Exercises For Athletes And Arthritis Pain Relief Tips!

3. The Setu Bandhasana (Bridge Pose)

Lie on your back with bent knees and your feet flat on the ground and hip-width apart.
Press the legs and arms into the floor, lift the hips up toward the ceiling, lifting the spine from the ground.
Keep your thighs parallel to the floor and engage your glutes and core muscles.
Hold the pose on a few breaths and slowly come back down.

4. Marjaryasana-Bitilasana (Cat-Cow pose)

Get on your hands and knees and align your wrists directly under your shoulders and knees under the hips.
As you inhale, drop your stomach toward the floor, lifting your chest and tailbone upwards into Bitilasana (Cow Pose).
As you exhale the breath, round your back. Tuck your chin to your chest and draw your belly button toward your spine into Marjaryasana (Cat Pose).
Continue to alternate between the two poses, matching your breath with the movement.

5. Balasana (Child’s Position)

Sit on your heels on a mat.
Slowly lean yourself forward, extending your arms out in front of you, and rest your forehead on the floor.
Release your shoulders and allow your spine to stretch.
Inhale and exhale in a uniform rhythm, hold the position for a few breaths, and then return to the starting position.

6. Viparita Karani (Legs-Up-The-Wall Pose)

Sit next to a wall.
Lie down on your back, and lift your legs up against the wall as you extend them straight.
Keep your arms relaxed and by your sides, with palms facing up.
Ensure that your hips are as close to the wall as possible and your body is in a straight line from your shoulders to your feet.
Close your eyes and relax, focusing on your breath.
Hold the pose for 5-15 minutes, allowing your body to relax and release tension.

7. Parsvakonasana (Side Angle Pose)

Stand tall with your legs 3-4 feet apart.
Turn your right foot out around 90 degrees, and turn your left foot slightly inward.
Bend your right knee until it's directly over your ankle, forming a 90-degree angle at the knee joint.
Extend your left leg straight, keeping the left knee locked and your body aligned.
Reach your right hand down and touch it to the floor (or a block), inside or outside of your right foot.
Extend your left arm overhead, aligning it with your left leg, and gaze up at your left hand.
Hold the pose for a few breaths, engaging your core and keeping your body extended.
Repeat on the other side by switching the position of your feet and arms.

Also Read: Is Cycling Good For Knee Pain? Discover How It Helps Prevent Pain and Strengthen Muscles

Which Pranayama Is Best For Rheumatoid Arthritis?

Simple pranayama techniques can prove highly effective for arthritis patients as they relax the body and mind, reduce stress, and help balance the nervous system.

Pranayama enhances blood circulation, improves lung function, and reduces cortisol levels, promoting slow, mindful breathing. This awareness helps us notice unnecessary tension and manage pain better.

Here are the best pranayama techniques for managing rheumatoid arthritis:

1. Deep Breathing	This helps relax the body and calm the mind as deep, slow breaths activate our parasympathetic nervous system, reducing stress and promoting relaxation.
2. Nadi Shodhana (Alternate Nostril Breathing)	This technique helps balance the nervous system, reduce anxiety with mindfulness, and promote calmness. It also helps clear the mind and can improve circulation. This can be beneficial for those who have rheumatoid arthritis.
3. Brahmari Pranayama (Bee Breath)	Known for its calming effects, Brahmari reduces stress and anxiety as you create a humming sound during exhalation. It helps ease muscle tension, which can reduce pain in the body for people who have rheumatoid arthritis.
4. Ujjayi Breathing (Ocean Breath)	This is a controlled breathing technique that involves slightly constricting the throat. Ujjayi breathing increases lung efficiency, relaxes the body, and regulates blood circulation, all beneficial in managing the symptoms of rheumatoid arthritis.
5. Yoga Nidra	This mental exercise for better sleep works on the subconscious mind, helping to release deep-seated tension and stress. Yoga nidra allows the body to heal by promoting profound relaxation and guiding the mind away from the pain.

Also Read: Exercise and Mental Health: How Physical Activities Alleviate Symptoms of Anxiety And Depression

Expert’s Advice

Yoga is a natural method that has proven to be beneficial for people with rheumatoid arthritis, but it requires regular practice for visible results. I recommend doing yoga every day, even if it is for 15-30 minutes. The consistency in your practice can slowly improve inflammation and pain associated with rheumatoid arthritis. However, if you experience any pain or discomfort during yoga, you should stop immediately to avoid further complications.

Health Expert

Lavina Chauhan

The Final Say

Yoga can not only help you manage symptoms of rheumatoid arthritis, like pain and stiffness in the joints, but it could also help you control the disease and improve your quality of life. The best yoga poses for rheumatoid arthritis include balasana, tadasana, sukhasana, etc. In addition to yoga, people with rheumatoid arthritis may also find some relief through pranayama, such as nadi shodhana and brahmari pranayama.

FAQs

1. What type of yoga is best for rheumatoid arthritis?

The best yoga for rheumatoid arthritis includes gentle poses like Sukhasana, Tadasana, Setu Bandhasana, Balasana, and Parsvakonasana, which help with flexibility, joint mobility, and relaxation.

2. Which pranayama is the best for arthritis?

Deep breathing, alternate nostril breathing (Nadi Shodhana), bee breath (Brahmari), and ocean breath (Ujjayi) are very effective for arthritis patients. Pranayama enhances respiratory patterns, blood circulation, and lung efficiency.

References

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Yoga for Rheumatoid Arthritis: 7 Yogasana and 5 Pranayama for Joint Pain Relief

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