Modified Yoga Poses for Arthritis Sufferers

Yoga is an excellent way to alleviate pain and mental stress in people with arthritis. Still, the traditional bridge pose and mountain pose are often too demanding for sufferers in too much agony. However, several less demanding stretches will still help you manage your pain.

We'll look at our favorites below.

Why Yoga Practice Is Valuable

People with rheumatoid arthritis try plenty of pain management methods. However, few are as beneficial or accessible as yoga.

Improves Joint and Right and Left Foot Mobility

Poor mobility when trying to move is one of the most common symptoms of arthritis. Fortunately, regular yoga can help you regain your movement. Stretching your muscles and limbs soothes them enough to combat stiffness and joint pain throughout the day.

Lowers Inflammation and Knee Pain

Studies show that targeting yoga poses to painful or stiff joints relieves pain and lowers inflammation. Yoga also provides emotional pain relief. It teaches you patience and poise so you can overcome the mental stress of arthritis.

Easy to Do

Yoga only takes a few minutes. It also doesn't require much other than a yoga mat and open space. Additionally, if you know how to do the poses yourself, you can do yoga whenever and wherever.

Best Yoga Poses for Sore Joints

Some yoga techniques are too demanding for people with severe arthritis. Others won't target the appropriate muscles. However, there are numerous poses you can perform to help you overcome your pain and inflammation.

Forward Fold

For the forward fold yoga pose, point your left and right foot forward at a slight angle. Then, slowly lower your upper body toward the floor. Be careful not to bend your knees.

Some people like to reach toward the floor with their hands during the forward fold. Others tuck their left and right arm behind their backs.

The only requirements are keeping your right and left knee straight. Also, avoid dipping lower than your body can handle.

There is also a chair pose version of the forward fold. In this version, you sit down, place your right and left arm on the back of a chair, and lean forward in a straight line.

Extended Leg Balance

This pose strengthens your calf muscles and the muscles surrounding your upper back. You can do it all while sitting or standing.

Start by placing your feet forward. Then, shift all your weight to your right leg and slowly lift your left leg while reaching toward your left foot and knee.

Ensure you keep your right foot flat and your hip aligned with your high knee. Doing so will avoid straining your hip abductors.

Seated Spinal Twist

Start by taking a few breaths while seated. Then, lift your right knee and leg over your left, pulling the leg closer to your body. Keep your knees bent and maintain regular deep breaths during the stretch.

Regularly practicing the seated spinal twist improves your range of motion and joint health.

Cobra Pose

Lay on your stomach and keep your hands on the ground. With palms facing forward, slowly lift your head, neck, and upper chest toward the air. Keep your legs extended during this exercise to target your shoulder blades, shoulder joints, neck, and torso.

Visit a Guided Session at a Yoga Studio Near You 

New to yoga? Looking for an alternative way to manage your arthritis pain? Find a studio near you that accepts all guests and provides a warm, clean studio to help you overcome your pain in peace.