Throughout my time living with rheumatoid arthritis (RA), yoga has always been a haven for me. I discovered yoga and meditation when I was 12 through a teen magazine article, and I was hooked. Research suggests that yoga can help people with various types of arthritis reduce joint pain, improve joint flexibility and function, and lower stress and tension for better sleep. And it’s true. Yoga has not only helped me manage my RA symptoms better, but, on some days, it’s been my source of peace. Here are some of my favorite poses and tips on how you, too, can use yoga for RA.
My favorite yoga poses for RA
- Vrksasana (Tree pose): This pose challenges my lack of balance and coordination but always reinforces my ability to persevere once I’m through.
- Setu Bandha Sarvangasana (Bridge pose): This pose is a staple in physical therapy as well as many yoga practices. It’s a versatile pose for building up strength in the back and legs.
- Mrtasana or Savasana (Corpse pose): Even when I wasn’t doing well, I would always try to incorporate breath work and meditation into my day as a way to manage pain. When I experience this, Corpse pose is my go-to. While you might be familiar with this pose as the final one in your practice, it can be done on its own. It simply involves lying down with intention and resting. Corpse pose can be incredibly beneficial for the days when your body isn’t in the right shape for higher-intensity work.
Recently, I was so unwell that my rheumatologist advised me against doing any yoga at all. It was hard, but I stuck with Mrtasana until I was healthy enough to return to my practice.
When I got back to it, I had to focus on rebuilding strength and wasn’t able to simply leap into poses I was used to doing. It got me thinking about all the different ways of doing yoga. What are some other ways yoga can help those of us with unpredictable conditions like autoimmune arthritis?
Other yoga poses you’ll love
Julie Cerrone, a yoga instructor with psoriatic arthritis, says she was inspired to teach yoga because of how effective it has been in managing her psoriatic arthritis. She says it’s important to think beyond the poses to gain the most benefit from a yoga practice.
“Pose-wise, it’s hard to just give certain postures because honestly connecting with and moving with your breath is the most impactful thing on arthritis. It helps us tap into our nervous system, which promotes relaxation in our body, and allows our body to switch out of fight or flight mode, for however brief of period.”
Julie suggests chair yoga, especially on days when you’re struggling with mobility. Aim for any pose that “brings you the most relaxation and allows you to focus on your breath,” she adds.
And when you’re able to do more, Julie recommends the following poses that can really help relieve arthritic pain.
- Viparita Karani (Legs-Up-the-Wall pose): “This pose is so beneficial because it helps get your inflammation moving and stimulates your lymphatic system,” says Julie. “You get a change of perspective with your feet elevated above your heart and can flush blood into new areas of your body where it may have been stagnate before.”
- Reclined Supine Twist pose: “Twists help energize our body and get our digestive systems working,” says Julie. “Energy is something that we can lack with arthritis, and this posture definitely helps promote a general sense of energy and health!”
- Sun Breath pose: Julie says you can reap the benefits of this pose sitting or standing. Sun salutation is a favorite of hers, too, as long as mobility allows. “It’s a full-body workout!”
“[Make] sure you listen to your body and honor that. Some days you may be able to do some physical postures, while others you’ll need to do more gentle poses. And that’s fine! The purpose of yoga is to listen to our bodies and become in tune with ourselves,” Julie says.
From:https://www.healthline.com/health/yoga-for-rheumatoid-arthritis-the-best-poses-for-pain-relief#1
