Yoga Poses for Arthritis Pain Relief

If you suffer from arthritis, stretching and flexing on a yoga mat may seem like the last thing you’d want to do. But gentle yoga poses may be just what you need to help ease the joint pain that comes with arthritis. In a report published in the Journal of Evidence-Based Complementary & Alternative Medicine, researchers reviewed the results of nine studies conducted between 2010 and 2013. They found that in the majority of the cases, arthritis sufferers who took yoga classes saw benefits such as less pain, swelling, stiffness -- and less stress.

With your doctor’s okay, try this sequence designed to reduce arthritis pain and improve flexibility.

Medically reviewed in June 2019.

Child’s Pose is a gentle stretch to warm up your body, especially your lower back. Come down to your hands and knees, then sit back on your hips. Spread your knees wide and bring your toes together so your big toes touch. Sitting on your hips, fold forward, resting your head on the floor. Stretch your arms out in front, or keep them at your sides. Remain in this position as you take several deep breaths. 

Standing in Mountain Pose at the front of your mat, take a big step back with your left foot. Keep your right foot pointing straight and turn your left foot so it’s at a 90-degree angle to your right foot. Your heels should align. Exhale as you bend your right leg. Extend your arms to the side at shoulder height, keeping them parallel to the floor. Turn your head to the right, looking straight over your extended right arm. Hold for one minute. Remember to take slow, deep breaths. Repeat with your left foot in front.  

Sit up straight on the floor with your legs extended in front of you and your arms by your sides, palms facing down. If sitting up tall feels difficult, try sitting against a wall or on a folded blanket. Lift your shoulders and roll your shoulder blades back so they touch the wall; your head and lower back should not touch it. Flex your feet, pressing your thighs toward the floor. Take several breaths, slowly inhaling and exhaling. Hold for a minute or more, if you can.

Sit up straight with your legs extended in front of you. Bend your right knee and cross your right foot over your left leg. Set your foot flat on the floor.  Wrap your left arm around your knee and hug it toward your chest. Place your right hand on the floor behind you for support. Inhale, lengthen your spine and exhale gently, twisting to the right and turning your gaze behind you. Release the pose slowly, turning your head last. Repeat on the other side.