Living with arthritis often means navigating joint stiffness, inflammation, and persistent pain. Your mornings start with stiffness, movements require extra thought, and even simple tasks can seem heavy. While there’s no cure for the condition, there is a gentle way to bring more comfort and ease into your day: yoga.
Himalayan Siddhaa Akshar, Author, Columnist, and Founder of Akshar Yoga Kendraa, says yoga doesn’t demand a perfect body or years of experience. "Each moment, with every in- and out-breath and change in posture, is an opportunity to reconnect with the body, the mind, and the subtle inner strength. Yoga welcomes you just as you are, offering compassion and ease."
Also Read: 6 Proven Tips To Strengthen Your Knees As You Age
Why Yoga Helps With Arthritis
Arthritis pain often comes from inflammation and stiffness in the joints. Gentle yoga postures, combined with mindful breathing, help the body relax, which means the joints aren’t under constant tension. When they’re less rigid, movement becomes smoother, and pain starts to ease.
And it’s not just physical. The slower pace of yoga helps calm your mind — something that’s deeply valuable when you’re dealing with chronic pain. A calmer mind can make discomfort feel more manageable.
A review of studies from 1980 to 2010 analysed 11 clinical trials, including four randomised controlled trials, where yoga was used as part of treatment for arthritis and results were measured. While the studies were small and used different methods, none reported side effects, and dropout rates were similar to or better than other exercise programs. The strongest evidence showed that yoga may help reduce pain, swelling, and joint tenderness, improve physical function, and boost confidence and mental wellbeing.
Yoga Poses To Ease Arthritis Pain
Siddhaa Akshar suggests starting with movements that are kind to your joints but still build strength and flexibility. Here are some of the yoga asanas he recommends for arthritis:
| Yoga Asana | Health Benefits |
| Tadasana (Mountain Pose) | Helps with posture and keeps the body aligned |
| Vrikshasana (Tree Pose) | Improves balance and stability, especially if you feel unsteady |
| Bhujangasana (Cobra Pose) | Opens the chest and keeps the back flexible |
| Setu Bandhasana (Bridge Pose) | Strengthens the back, hips, and legs while improving blood flow |
| Marjariasana (Cat-Cow Pose) | Loosens stiffness in the back and neck |
| Shavasana (Corpse Pose) | Encourages total relaxation at the end of your practice |
Tadasana (Mountain Pose)
Step 1: Stand tall with feet together.
Step 2: Distribute weight evenly on both feet.
Step 3: Keep arms by your side, palms facing inwards.
Step 4: Lengthen your spine, shoulders relaxed.
Step 5: Breathe deeply and hold for a few breaths.
Vrikshasana (Tree Pose)
Step 1: Stand in Tadasana.
Step 2: Shift weight to one foot.
Step 3: Place the sole of the other foot on the inner thigh or calf (avoid the knee).
Step 4: Bring palms together at the chest or overhead.
Step 5: Balance and breathe, then switch sides.
Bhujangasana (Cobra Pose)
Step 1: Lie on your stomach, legs together.
Step 2: Place palms under shoulders.
Step 3: Inhale, lift chest off the floor.
Step 4: Keep elbows slightly bent, shoulders relaxed.
Step 5: Hold, breathe, then slowly lower.
Setu Bandhasana (Bridge Pose)
Step 1: Lie on your back, knees bent, feet hip-width apart.
Step 2: Place arms alongside your body.
Step 3: Inhale, lift hips toward the ceiling.
Step 4: Press feet and shoulders into the mat.
Step 5: Hold, then exhale and lower slowly.
Marjariasana (Cat-Cow Pose)
Step 1: Start on hands and knees, spine neutral.
Step 2: Inhale, arch back (cow), lifting head and tailbone.
Step 3: Exhale, round spine (cat), tucking chin and pelvis.
Step 4: Move slowly between the two.
Step 5: Repeat for several breaths.
Shavasana (Corpse Pose)
Step 1: Lie on your back, legs apart slightly.
Step 2: Place arms away from body, palms up.
Step 3: Close your eyes and relax completely.
Step 4: Breathe naturally, letting go of tension.
Step 5: Stay for 5–10 minutes.
What To Avoid
Anything that causes sharp pain or puts too much weight on your joints should be skipped. For example, deep knee bends or postures that require locking your joints can make arthritis worse. Listen closely to your body’s signals — discomfort is different from pain, and yoga should never hurt.
How Often to Practise
Even 20 minutes a day can make a difference. What matters most is consistency. A short daily practice keeps joints moving, muscles active, and stiffness under control.
Conclusion
Yoga isn’t about forcing your body into shapes; it’s about meeting yourself where you are, every day. For someone with arthritis, that might mean finding moments of stillness, gentle stretches, or simply breathing deeply.
Done regularly, these small steps add up. Over time, you may notice you’re moving with more ease, your mornings feel lighter, and you’ve rediscovered a quiet strength you thought you’d lost.
"Yoga opens a peaceful space for the body to relax," says Siddhaa Akshar. "When that happens, pain softens, movement flows, and life feels just a little more effortless."