5 Easy Yoga for Arthritis and joint pain in 2022

There are many kinds of arthritis, and their treatment varies accordingly. This 5 Easy Yoga for Arthritis is the best answer for any kind of arthritis. In Arthritis, Arth means Joint, and Ritis meaning inflammation. It is a condition causing joint pain, inflammation, redness around joints, stiffness, and loss of mobility.

In some cases, symptoms develop over time and sometimes they may appear suddenly. Pain in Arthritis makes it difficult to do even the simplest things.

Arthritis is commonly seen in adults of age 60 plus. But teens, children, and young adults are also victims of it. It is more common in women than men and overweight people. 

5 Easy Yoga for Arthritis

Easy Yoga for Arthritis

The main objective of Yoga for Arthritis is to reduce symptoms and improve quality of life.

Yoga for Arthritis includes asanas (pose), pranayama, and meditation. This therapy is gentle in nature and easy to do. It provides physiological and psychological benefits to the sufferer. 

Here are simple and gentle 5 yoga asanas coupled with Pranayama and Meditation to relieve the pain around the joints are:

  1. Virabhadrasana(Warrior Pose)
  2. Setu Bandhasana(Bridge Pose)
  3. Trikonasana(Triangle Pose)
  4. Vrikshasana(Tree Pose)
  5. Gomukhasana(Cow Face Pose)
  6. Pranayama and Meditation

Virabhadrasana (Warrior Pose)

This yoga strengthens the arms, legs, and back of your body. Is extremely beneficial for locked shoulders, it smooths the shoulder muscles.

How to do it?

  • Stand straight with your legs wide apart. 
  • Turn your right foot out by 90 degrees and your left foot in by about 15 degrees.
  • Now lift both arms facing upwards to shoulder level and parallel to the ground.
  • Slowly try to bend your right knee with breathing out.
  • Now settle down in yoga posture with arms stretched. 
  • Push your pelvis down. Let be your yoga posture with the determination of a warrior.
  • Keep breathing out as you go down, and breathing in when you come up. 
  • Afterward slowly bring your hands down from the sides and 
  • Repeat this yoga for the left side.

Setu Bandhasana (Bridge Pose)

It strengthens the back muscles. It stretches the chest and spine muscles. It also reduces stress and anxiety.

How to do it?

  • Lie on your back on the ground and fold your knees.
  • keep the hip distance 10 inches from your pelvis.
  • Take back your arms behind your body with palms facing down.
  • Inhale slowly and lift your lower, middle, and upper back off the ground level. 
  • Support your body weight with shoulders, arms, and palms. Ensure your thighs are parallel off the ground. 
  • Breathe in and out for a while. Hold in this position for a minute.
  • Gently release the body and rest on the ground for a while.

Trikonasana (Triangle Pose)

This pose strengthens the legs, arms, back and stretches the hips, shoulders muscles.

How to do it?

  • Stand straight and separate your feet wide apart about to 4 feet on the ground.
  • Turn your right foot out 90 degrees and left foot in by 15 degrees. 
  • Make sure that your feet are placed on the ground properly and the weight of your body is equally balanced on both feet.
  • Breath out, bend your body to the right down from the hips with waist straight.
  • Raise your left hand upwards while your right hand comes down towards the floor.
  • Keep both arms in a straight line.
  • Rest your right hand on your ankle, Stretch your left arm in line with the tops of your shoulders. 
  • Keep your head in a neutral position. You can see that your body is bent sideways. The pelvis and chest are wide open.
  • Take a deep breath in this position for one minute. Just be with the body and the breathing process.
  • Repeat this for another side.

Vrikshasana(Tree Pose)

It balances your body. This yoga helps to keep legs strong. This yoga should be avoided by high blood pressure people.

How to do it?

  • Stand straight and stretch yourself as tall as a tree. 
  • Now bend your right knee and place the right foot high on your left thigh. 
  • Keep your left leg is straight as it is. Make balance and hold your body in this posture for a while. 
  • Once you are stable, take a deep breath in, raise your arms over your head from the side and bring your palms together in ‘Namaskar’ mudra. 
  • Be sure that your spine is straight. With slow breathing, gently bring down your hands from the sides and release the right leg. Repeat this for the left leg.

Gomukhasana (Cow Face Pose)

This yoga opens up the shoulders joints. This yoga helps to lubricate your joints, ease your pain, and cure swellings of joints.

How to do it?

  • Sit down on the ground comfortably. Place your right knee on your left knee crossed such that your right thigh presses into the left knee joint.
  • Now stretch your right arm over the head and hold behind your back.
  • Hold the right elbow down to the shoulder joint with the help of the left hand. 
  • Repeat this in a reverse way. Not to force if you feel any pain.

Pranayama and Meditation

As discussed above, Yoga for Arthritis includes Pranayama and Meditation because every pain affects us physically as well as mentally.

Care of your body along with your mind is necessary for a healthy lifestyle. There are many types of breathing techniques (Pranayama) and meditation.

You can choose anyone who suits you under the guidance of a health practitioner. These techniques produce inner calm which is helpful for body healing.

How Yoga for Arthritis is beneficial?

As we discussed earlier, Yoga for Arthritis includes asanas, pranayama, and meditation, etc. which reduces symptoms of arthritis.

Get moving is very important in Arthritis. But many patients avoid it due to stiffness and pain in joints. Yogasanas are very gentle exercises, the patient can do them easily.

Regular practice builds muscle strength and joint flexibility. Pranayama and Meditation make your body and mind calm and thus heals the pain.

Read More:

Best Yoga for the Knee Pain 


Avoid yoga or exercise if your joints feel painful until the pain resides. Daily yoga and exercise not only help us to relieve arthritis pain but also gives us mental health benefits. It helps to deal with our pain.


Q. What is Yoga Therapy for?

Ans. Yoga Therapy is defined as the application of yogic principles like asanas(poses), Pranayama (breathing technique), Positive thinking and Meditation, etc. to a particular person with the objective of achieving a particular physiological, psychological, or spiritual goal.

Q. What are the precautions an Arthritis patient should take while doing yoga?

Ans. Avoid yoga if you have severe joints feel pain. Do it when the pain subsides. Take medical advice before doing it. Learn modified yoga as per your kind of arthritis and body nature from a Health practitioner or yoga instructor. Avoid doing high-intensity workouts.

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