Benefits of Yoga for Arthritis

It used to be that doctors advised people with arthritis not to exercise, thinking "If it hurts, don't move it". Now people are finding that inactivity is terrible for someone with arthritis. With sedentary people, even more degeneration and pain of the joints occur. To keep joints and muscles healthy and strong, they must be used. When they're not used, they become weaker and more unstable with more likely-hood of injury and more pain and debilitation. Regular gentle movement helps to maintain mobility and it reduces pain, as well as promoting the health of other systems of the body. With regular exercise there's increased blood circulation which helps to reduce swelling and pain, and it improves the functioning of the immune system.

The practice of yoga is an excellent way to help people develop more mobility and range of motion in their joints along with stronger, more flexible muscles. This helps to keep the joints in good alignment, reducing the likely-hood of greater injury and pain. Yoga poses can be adapted to be suitable for anyone in the right class setting. Not all yoga classes will be good for arthritis sufferers -- do some research to find a class that is suitable for you!

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The word "arthritis" means "joint inflammation" -- the Greek "arthron" means "joint", and the Latin "itis" means "inflammation.

Arthritis is a term that covers many different medical conditions that affect the joints, and is the main cause of disability in older people.

With arthritis, something goes wrong with the joint, depending on the kind of arthritis -- it could be that the cartilage is wearing away, a lack of synovial fluid, or it may be an autoimmune disorder, or a combination of factors. Joint injuries may also eventually lead to arthritis.

The most common forms of arthritis are osteoarthritis and rheumatoid arthritis.

Osteoarthritis happens as the cartilage, which acts as a shock absorber, wears away in some areas. Tendons and ligaments then become stretched, causing pain. Eventually the bones may rub against each other causing even more pain. It's more prevalent in people who are overweight, or in extreme overuse of the joint. Rheumatoid arthritis is a chronic inflammatory disorder -- the synovial membrane is attacked, which results in swelling and pain. This kind of arthritis can lead to deformity.

In any of the different types of arthritis, joints may be stiff, painful, and swollen; reducing mobility and range of motion. There's no cure for arthritis, but there are ways to minimize its effects.

Read more about Arthritis and its Causes.

Wikimedia diagram of generalized joint, Creative Commons license by madhero88

All yoga poses help to keep the body stronger and more supple; increasing range of motion in the joints, while keeping the surrounding muscles strong and supportive if they are practiced correctly. That doesn't mean that all poses will be helpful for you right away -- if you're new to yoga, especially if you're in pain from arthritic joints, you need to start slowly and gently. The regular practice of yoga can bring relief from arthritis pain if the poses are done mindfully with good body alignment. Beginning Yoga classes and Gentle Yoga classes will teach you simpler poses first, to gradually and safely build up your strength, balance, and flexibility -- all of these elements are beneficial for people with arthritis.

Standing poses are very good for helping to alleviate arthritic pain in all joints, while developing the muscles around these joints to provide more stability. They're especially helpful for increasing strength and flexibility in the hips and knees. Standing poses help to strengthen the buttocks, quadriceps and calves without wear and tear on the hips and knees as long as care is taken to keep proper alignment in the poses . Weak muscles can lead to unstable knees and hips, leading to more injury and pain. Synovial fluid in the joints is distributed more effectively when the joints are taken through their range of motion.

Iyengar Yoga teacher and author, Suza Francina advises her students to sit on the floor every day in various cross-legged positions, to create more mobility in the hips and the knees. If you avoid this because of discomfort, you will lose mobility. As the saying goes, "Use it or lose it!" If these poses are very painful or difficult for you, get help from a good teacher, or you might find suggestions in books or videos. Sitting up on a folded blanket or two, with extra support under the knees often helps.

Read Yoga, the Antidote to Arthritis and Yoga for Arthritis: Guidelines and Cautions, by Suza Francina for more good information by an expert in teaching yoga for arthritis.

All of the poses pictured on this article are helpful for people with arthritis; however you may need to modify them or do them with support. The standing poses can be done against a wall or holding onto a chair or counter-top for extra support. A good yoga teacher can help you decide the best way to practice various poses for the best benefits to your own body.

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A good yoga teacher can guide you in learning poses to alleviate your arthritis symptoms.

You'll need to do some research to find a teacher who suits your needs. You might ask your doctors if they know of qualified yoga teachers to help you. You can find lists of well-trained yoga teachers through the Iyengar Yoga National Association of the U.S. or through Yoga Alliance. A good, well-trained yoga teacher does not have to be a specialist in yoga for arthritis, but will still be able to help you learn to modify classic yoga postures to suit your own special needs.

A good article on Yoga and Arthritis put out by Johns Hopkins includes good questions to ask when looking for a yoga teacher. (Check out the rest of the article too for more useful information!)

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Listen to your body as you practice to determine which poses, stretches, and movements are most helpful, and which feel like they might be injurious.
If a pose doesn't feel right, don't push through it, but work gently, and get help from your teacher.

Learn to know the difference between "good pain" and "bad pain". There's a difference between the discomfort of stretching muscles and moving stiff joints through their range of motion, and the pain of actions gone wrong -- of movements that can cause injury. Sudden or severe pain is a warning to stop!

Avoid doing the poses and actions mechanically, but observe the response of your body and breath to the poses. Don't hold your breath. A smooth, relaxed, easy breath helps to reduce pain and promotes relaxation.

Don't overwork, but balance your active yoga practice with restorative (restful, supportive, nurturing) poses. You benefit from the active poses only if you're well-rested.

Learn to use yoga props to support your body in more difficult poses, or for longer held poses. When the body is supported, its easier to stretch the muscles and safely move the joints through their range of motion, easier to bring the body into better alignment, and it conserves energy.

Photo by K. Coupland