A Beginner’s Guide to Yoga for Rheumatoid Arthritis
Say ohm! Research shows that a low-impact yoga routine can have a big impact on RA symptoms. Here’s what you should know before unrolling your yoga mat.
For people with rheumatoid arthritis (RA), the thought of twisting and contorting your joints and muscles may sound downright dreadful.
But before you brush off downward dog for good, consider this: When done correctly, a modified, low-impact form of yoga is safe for people with RA. And it’s good for your mind, too. Studies have found that yoga has many therapeutic benefits. UCLA researchers found that women ages 21 to 34 with RA were happier, more energetic and reported feeling healthier overall after just six weeks of Iyengar yoga, a low-impact style of yoga that incorporates props such as belts and blocks. In addition, recent research published in the Journal of Pain found that, when used as a supplementary treatment combined with medication, yoga has moderate effects on pain in conditions such as RA.
“The most important thing to consider is the type of yoga class you’re signing up for,” says Melissa West, PhD, a yoga instructor in Toronto and founder of Namaste Yoga. “The wrong class could lead to further inflammation of your joints [or injury].”
7 steps to finding an RA-friendly yoga class
First and foremost, tell your rheumatologist that you’d like to try yoga, and find out if you have any specific risks or limitations. Then follow these steps:
- Seek out special classes. Find a yoga studio or gym in your area that offers classes specialized for people with RA, suggests West. If they’re not available, a number of yoga teachers have posted specialized instruction videos online—so pull out the computer and your yoga mat and take a class in your own living room.
- Embrace the beginner in you. No specialized classes nearby? Stick to a beginner’s yoga practice or a gentle class like Iyengar—just be sure to inform your instructor of your health condition.
- Don’t be too daring. Skip advanced classes like vinyasa yoga, which tend to be more vigorous and fast-paced and could increase inflammation. According to the Johns Hopkins Arthritis Center, the general rule is this: If the pose hurts, stop. The organization also recommends that you take care not to overextend the neck when doing backbends and to be cautious of hip-opening poses (such as the pigeon pose and extended wide angle pose) if RA affects your hips.
- Take a deep breath. When we’re in pain, we tend to breathe more shallowly, West explains. Deepening your breath—a key to most yoga practices—allows oxygen to reach the inflamed areas of your body and can help release tension.