Sufferers of rheumatoid arthritis know more than a thing or two about pain and swelling. An autoimmune condition causing chronic inflammation, rheumatoid arthritis can impact everything from one’s joints to even the eyes, heart, and veins.
Fortunately, a common practice - yoga - shows great promise in reducing these symptoms.
Whether just beginning to experience rheumatoid arthritis or dealing with severe physical deformities, anyone can begin to introduce gentle yoga techniques. Known for its easier positions, more gradual pace, and relaxed time constraints, gentle yoga may be ideal for individuals with rheumatoid arthritis.
Here are five gentle yoga techniques great for loosening you up!
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1. Reclined Butterfly
Great for calming the mind and improving hip mobility, the reclined butterfly pose begins with you sitting on the floor. With your legs extended, put your feet together at the soles. Your knees should remain out to the side in a diamond shape.
Now lie back with your hands on your stomach or extended out at your sides. Try to hold for ten breaths. When you’re done, roll to your side and use your hands to get back to a sitting position. Feel free to use props or mats to make it easier on your body. As you attempt this for the first time, have somebody present to assist.
2. Child’s Pose
Designed to elongate your back and reduce tension in your hips, this gentle yoga pose is a great beginning exercise. To start, simply kneel by sitting on your knees. Make sure to use padding, a mat, or a welcoming surface.
Once situated, begin to lean forward but ensure your bottom is still on your heels. Rest your forehead on the floor if you can and maneuver your arms close to your legs with your palms up.
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If you find yourself tight, uncomfortable, or unable to fully perform this pose, don’t sweat it! Only do as much as you can, and focus on extending your reach each time you engage the pose. The goal is to gently challenge your body while reducing tension and stiffness.
3. Gentle Supine Twist
Ideal for your back, shoulders, and neck, the supine twist is a fantastic way to just… release.
Begin by lying on your back and extend both arms straight out to your sides with the palms down. Next, bend your right knee and put that foot on your left knee. Now take a nice exhale. Continue by dropping the right knee on your left side. This is where you gently twist your spine. You should feel it in your lower back.
With your shoulders flat on the mat, relax and allow gravity to bring that knee down. This will eliminate the need for any effort or pressure. Once in the position, breathe and hold for five to ten breaths.
Afterward, enjoy a nice inhale as you roll and return your hips to the floor. Now it’s time for the other side!
4. Tree Pose
Ready to sprout like a mighty tree? Well, even if you aren’t, practicing this posture will make you feel much more limber in no time! The tree pose is mostly about balance and can do everything from strengthening your core to stretching your thighs and shoulders.
Stand on a mat near a wall in case you’re concerned about balance. Begin by spreading your feet firmly with your weight evenly distributed. Bend one leg first at the knee with your other leg planted. With your bent leg, rest the sole of that foot against the inner thigh of your standing leg. The knee of the bent leg should be pointed away from your body.
Next, put your hands together as if to pray and then raise them directly above your head. This should align your body. From there, hold for as long as you want, concentrating on your breathing. When ready to do the other leg, simply exhale and reassume the original pose with both legs planted.
5. Cat Cow Pose
This one may sound a little funny, but it’s perfect for stretching many areas of your body, including your abdomen, chest, spine, hips, shoulders, and neck!
Begin by kneeling on the floor with your hands right in front of you. With those hands separated at shoulder-width, keep your knees right under your hips. Deliver a deep inhale as you curve your lower back. Your head should come up as you tilt the pelvis. Next, give a deep exhale and incorporate your abdomen. Arch your spine and lower your head and your pelvis.
Do this multiple times. As you come up, you’re a “cow,” and as you come down, you’re a “cat” (in case you were wondering). Remember, do not rush the movements. The goal is to get the full extent of the stretch and breathwork each time you do it.
As with all these yoga poses, the trick is to start slowly and make them part of a regular routine. In due time, you may begin to notice you’re feeling looser and your rheumatoid arthritis symptoms are improving!
