Yoga Keeps Joints Moving Techniques for improving the health of your joints by Jennifer E. Daly, Ph.D., RYT Published: July 2006 Yoga is the perfect exercise for people with joint stiffness or arthritis. Yoga heals joints by gently increasing range of movement. Yoga also prevents joint deterioration by strengthening the muscles that support the joints. A regular yoga practice can allow arthritic joints to move more freely, thus reducing pain and stiffness. Actively coping with pain from stiff or swollen joints can allow people to feel better about themselves and their bodies. What is Yoga? Yoga is a philosophy and practice that improves physical health and fosters emotional balance. It includes physical exercises, called asanas, which involve breathing, standing and stretching. Asanas increase awareness of the body and help focus attention. Many people believe that you have to be able to twist into a pretzel or bend over backwards to do yoga, but these elaborate asanas are only performed by advanced practitioners. Beginning students work at their own ability level and perform simple stretches and standing poses until they build their strength and flexibility. Yoga is for anyone who wants to treat his or her body well. Yoga Keeps Joints Healthy Yoga expands range of motion without stressing or straining the joints. Performing asanas lubricate muscles, ligaments and joints to increase circulation. Yoga also improves the supply of oxygen and nutrients to joint tissues. This makes yoga good for preventing joint problems as well as for alleviating the symptoms of diseases such as arthritis and carpal tunnel syndrome. Yoga and Arthritis Yoga is particularly well-suited for people with arthritis. Styles of yoga that emphasize strength, flexibility and relaxation with attention to the precise alignment of body structures are ideal. In many yoga classes, students progress from simple stretches to more difficult poses only as they become stronger and more flexible. Yoga poses can also be performed while sitting in a chair or lying on the floor. Weight-bearing postures are added with the help of a wall, chairs, blocks, blankets or other props. These modifications help people with arthritis to safely and comfortably improve range of motion and build strength. Studies have shown that yoga improves joint health, physical functioning and emotional well-being for people with arthritis. In a study among patients with osteoarthritis of the fingers and hands researchers found that Iyengar yoga, a classical style that emphasizes anatomy and alignment, significantly improved grip and mobility after two months. In another study, among patients with osteoarthritis of the knee, researchers found significant reductions in pain and disability following eight weeks of Iyengar yoga. Both studies show that yoga, especially in the Iyengar style, can be an effective alternative exercise for people with arthritis. Starting a Yoga Practice As with any new activity, it is important that you begin by talking with your doctor about limitations or restrictions. If your doctor recommends yoga, then choose a beginning class that is taught by an experienced teacher. Be sure to speak with the teacher before class to discuss your worries and limitations. A knowledgeable teacher can help you to develop an individualized program that addresses your concerns and improves functioning in your arthritic joints. Here are a few guidelines for practicing yoga if you have arthritis: Respect your body. Learn to distinguish the difference between the normal pull of a stretching muscle and the pain of excessive demands on the joints. Use pain as a signal to slow down and adjust your body for comfort and ease. Breathe. Deep breaths supply oxygen to the muscles and relax tightness in the joints. Breathing also reduces pain by decreasing anxiety and stabilizing the nervous system. Use props. Asanas can be safely performed with the help of a wall, chair, block or other prop. Props prevent joint strain and protect you from injury. Warm up. Warm your muscles thoroughly before starting to stretch. Simple range-of-motion exercises can lubricate joints and reduce stiffness. Find a qualified teacher. Teachers with more training and experience are more adept at modifying poses. Ask if the teacher has any specific training in teaching students with special needs.

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