Although yoga cannot halt or slow the progression of rheumatoid arthritis, it can provide much-needed relief of the disease's painful symptoms. A 2008 study conducted by Johns Hopkins University scientists found that rheumatoid arthritis sufferers who took two hours of yoga classes per week for eight weeks had less joint swelling and tenderness at the end of the study than they started with, while a control group saw no change.
Background
Rheumatoid arthritis develops when your body's immune system attacks the membrane lining your joints, causing inflammation. This response can be caused by genetics, hormones or environmental factors, although an exact cause has not been determined. Pain, stiffness and swelling in the joints results from the chronic inflammation; bone and joint damage can eventually result. Medication can halt or slow the progression of rheumatoid arthritis. Alternative therapies such as yoga can relieve symptoms but do not effectively stop the disease.
Basics
If you're new to yoga, look for a gentle or slow flow class or video that emphasizes stretching and relaxation over exercise and high calorie burn. Specific poses can help relieve arthritis symptoms, according to Yoga Journal magazine. Some of these poses include Wide-Angled Seated Forward Bend, Legs-Up-the-Wall Pose and Reclining Hero Pose. These poses stretch large muscle groups while providing plenty of support and requiring little balancing or joint pressure.
Chair Yoga
Chair yoga is an option for people with rheumatoid arthritis. Seated yoga poses and relaxation techniques might be helpful if you have neck pain or are otherwise limited in your mobility. A chair yoga class may include a few standing poses, with the option of holding onto the chair for stability. Arthritis Today magazine recommends sitting in an armless chair with your feet on the floor, your legs hip-width apart and your back straight. To find a chair yoga class, check senior centers and resources for people with disabilities, or use a video at home.
Considerations
Always ask your doctor before beginning an exercise program if you have severe limitations because of your rheumatoid arthritis. Let your instructor know about your condition. Both the instructor and your doctor should recommend which poses to modify or avoid based on your symptoms. Most poses will put moderate amounts of strain on the joints, which is normal, but you should immediately come out of any pose that causes sharp pain.
