Can yoga help with osteoarthritis?

Osteoarthritis is the most prevalent form of arthritis (OA). OA is a joint condition in which the healthy cartilage that protects and cushions bones at joints deteriorates over time. This may result in stiffness, discomfort, inflammation and a restricted range of motion.

Fortunately, lifestyle modifications like mild yoga have been proven to reduce the effects of OA. Although the following yoga practice is gentle, consult your doctor before starting any new workout regime.

Here are some yoga poses you can try to help combat osteoarthritis:

Mountain pose

Place your toes together and stand (your second toe should be parallel and your heels slightly apart). Align your toes on the ground by raising and stretching them. You can rock back and forth or side to side to get the ideal posture. Your weight should be evenly distributed between each foot. Maintain a straight spine and stand tall. Lastly, keep your hands facing outward with your arms at your sides. Hold it for a minute and don’t forget to breathe!

Warrior pose

Step your feet apart by about 4 feet as you stand. Keep your palms down as you raise your arms forward and backward until they are parallel to the floor. While keeping your right foot straight, rotate your left foot 90 degrees to the left, maintaining your heels in line. As you exhale, flex the left knee over your left ankle. The bottom of your shin should be parallel to the ground. Keep your arms extended and parallel to the floor. Turn your head to the left and gaze at your fingers. Hold this position for up to a minute, and repeat.

Staff pose

Similar to the mountain pose, this is also a simple asana. However, the technique is essential for effective results.

Sit on the floor and stretch your legs out in front of you (you can sit on a blanket and lift your pelvis as it makes it easier). Be seated against a wall and ensure proper alignment. Your thighs should be firm, pressed down, and rotated toward one another. Extend your ankles while pressing out with your heels. Hold onto that position for a minute!

Benefits of yoga

While you may perceive yoga as a fitness activity, studies have shown that it can help with OA symptoms. While you may think of yoga as a fitness activity, studies have shown that it can help with OA symptoms. In one study, patients with hand OA who practiced yoga for six weeks were compared to patients who did not practice yoga. The yoga group significantly improved joint softness, pain, and finger motion range.

Keeping it gentle when selecting the best yoga asanas for OA is a good rule of thumb to follow. Gentle yoga practice is essential for people with any type of arthritis, especially when starting. Strenuous yoga, such as Ashtanga, Bikram yoga, and power asanas (or body pump), should be avoided if you have arthritis.