Yoga & Exercise for Rheumatoid Arthritis Patients

Mountain Pose (Tadasana)

The mountain pose or TADASANA is a simple stretching exercise helpful for the patient.

• Stand upright with your body straight.
• Join the thumb of the toes but putting your heels a little apart.
• Try to bring the energy of the whole body from the toes and let it travel from the whole body up to thehead. In a way, you are stretching your inner body without moving the outer one.
• Lift your body from the heels putting the weight on the toes and stretch the whole body upwards.
• Breathe during the asana and put your body in a straight line.
• Release the asana and stand in a relax position.

Cat-Cow Pose

The cat pose, MARJARYASANA strengthens and elongates your spine and neck.

• Stand on your hands and knees, resembling a table. Keep your back straight.
• Now bending your back downward raise your head back as much as you can. Inhale the breath, hold.
• In the next pose move your back upwards and move your head downwards so that you can look at your navel. Exhale your breath, hold.
• Repeat the steps to make your spine flexible.

Child’s Pose (Balasana)

The child’s pose, also known as BALASANA. It gently relaxes the muscles of the lower back by stretching the muscles passively. It also restores the balance and the equanimity of the body.

• Kneel down on the mat keeping your knees apart from each other, for about 6-8 inches.
• Now lower your chest on your thighs and forehead touching the ground.
• You can place the hands either in the front facing down or simply slide the hands back facing upwards.
• Breath deep while in the pose. Rise and rest.

Cobra Pose (Bhujangasana)

The snake (cobra) pose, also called BHUJANGASANA stretches your back, lungs, and chest.

• Lie on your stomach and place your forehead on the floor.
• Keep your feet together or hip-width apart.
• Place your hands underneath your shoulders; keep your elbows close to your body.
• Inhale and start lifting your head and chest off the floor, and don’t place all of your weight on your hands. Keep the elbows slightly bent and kept the back muscles straight.
• Keep your shoulders relaxed.
• Exhale and lower yourself back to the ground.
• Repeat the procedure two to three times.

Shavasana (Relaxation)

Shavasana, also known as the corpse pose, promotes deep relaxation and helps calm the nervous system. It allows the body to absorb the benefits of previous poses and reduces stress, which can help ease pain and stiffness in Rheumatoid Arthritis.

• Lie flat on your back with your legs comfortably apart.
• Place your arms slightly away from your body, palms facing upward.
• Close your eyes and allow your entire body to relax.
• Focus on slow, deep breathing and release tension from the spine and joints.
• Remain in this position for 5–10 minutes or as long as comfortable.

Chair Yoga Options

Chair yoga provides a safe and supportive way for people with Rheumatoid Arthritis to stay active, especially during periods of joint pain, stiffness, or reduced mobility. These seated movements help improve circulation, maintain joint range of motion, and support posture without putting excess stress on inflamed joints.

• Sit upright on a sturdy chair with your feet flat on the floor.
• Keep your spine tall and shoulders relaxed.
• Gently lift your arms overhead while inhaling, then lower them slowly while exhaling.
• Try seated side stretches or forward bends within a comfortable range.
• Move slowly, follow your breath, and stop if any joint pain increases.

Supported Bridge

The bridge pose, also known as SETU BAND ASANA stretches the spine, neck, and chest. It also strengthens the back muscles.

• To begin, lie on your back.
• Fold your knees and keep your feet at a little distance on the floor, with knees and ankles in a straight line.
• Keep your arms beside your body, palms facing downwards.
• Inhale and slowly lift your lower back, then middle back and then upper back from the floor; touch the chest with the chin without bringing the chin down. Your bottom should be firm up. Both the thighs are parallel to each other and the floor.
• Keep breathing easily.
• Hold the posture for a minute or two and exhale as you gently release the pose.

Gentle twists (supine & seated twist)

Gentle twisting poses help maintain spinal flexibility and reduce stiffness in the back and torso for people living with Rheumatoid Arthritis. When performed slowly and within a comfortable range, these twists can support mobility without placing strain on sensitive joints.

• Lie on your back and gently bring one bent knee across the body, or sit upright and rotate the upper body slowly to one side.
• Keep the movement soft and controlled, allowing the twist to come from the waist without forcing the joints.
• Relax the shoulders, breathe deeply, hold briefly, then return to center and switch sides.

Wrist Opening Gentle Stretches

Wrist-opening stretches help ease stiffness and discomfort in the hands and wrists, which are commonly affected in Rheumatoid Arthritis. These gentle movements support flexibility and improve daily hand function.

• Sit comfortably and extend your arms in front of you.
• Gently bend one wrist upward, using the opposite hand for light support if needed.
• Hold for a few seconds while breathing steadily.
• Slowly bend the wrist downward and hold again.
• Repeat on both wrists, keeping movements slow and pain-free.