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5 Yoga asanas to ease arthritis and its symptoms

Dr. Manoj Kutteri
September 10, 2022

Arthritis is a broader term for most of the diseases related to joints and their surrounding tissues. It is an exasperating inflammatory condition that affects the quality of the life both physically and mentally. Among all the types of arthritis, osteoarthritis is a common form of arthritis that affects over 30 million people across the world. It is characterized by pain, swelling, stiffness, and restricted movements of the joint. In the medical world, the focus of arthritis treatment is to control the pain and minimize any joint damage, while working hard to maintain quality of life. As a result, many doctors will recommend adopting a healthier lifestyle, including a balanced diet and regular physical activity. Every joint in the body is like a hinge on the door. When the hinge is not maintained properly, it becomes shabby and stiff. Whenever you try to move it, a shrieking sound will be produced. The same happens with the joints. Thus, it is imperative to indulge in any physical activity to preclude the occurrence of arthritis. Speaking of physical activity, yoga remains the premier low-impact, high-result form of physical activity that helps to alleviate the symptoms of arthritis. In this article, you will get to know some insights about arthritis and the best five yoga asanas that will help you for a lifetime to expunge the plaguing symptoms of arthritis.


Arthritis is more prevalent among adults and is often attributed to a lack of nutrients, aging, and a sedentary lifestyle. It could also be a result of infection or any underlying disease. There are a large group of diseases that are categorized under the term arthritis, whose causes and effects are varied. What they all do have in common is the presence of inflammation, pain in the muscles, and weakness in the joints and fibrous tissue that surrounds the joint. It is indispensable to consult a medical professional to discern the cause of arthritis.


Physical activity is important for people with arthritis, although people with some forms or severe cases of arthritis may find it difficult to engage in more strenuous types of exercise. Yoga is one kind of physical activity that is a wise choice for people with arthritis because it can be adapted and modified to meet the specific needs of the individual. Yoga combines both weight-bearing asanas and muscle-strengthening asanas, making it a good option for people with arthritis. As mentioned already, it is a low-impact form of activity accompanied by better results. Yoga works on the mind-body connections and succors in bringing down the stressors that are proven to exacerbate the symptoms of the disease. It also strengthens the muscles and increases flexibility. It brings balance and coordination. The following five asanas are very simple and can be performed by all irrespective of age or type of arthritis

  1. Warrior pose (Virabhadrasana):
    Warrior pose is a group of standing asanas that involves lunging. To practice this asana, stand straight with legs a few feet apart. Turn your right foot out by 90 degrees and your left foot slightly in. Inhale, raise both the arms sideways parallel to your shoulder with palms facing downwards. Exhale, bend the right knee. maintain the pose for 10 breaths and relax. This is a wonderful asana for stretching the overall muscles of the body. It also brings balance by opening your hip. It encourages good respiration and circulation by opening the chest and lungs. Beginners or old age people can practice this asana with the support of a chair. Sit on a chair. Extend your left leg and bend your right knee with the foot kept at 90 degrees. Follow the same procedure as that of standing.
  1. Triangle pose (Trikonasana):
    ‘Trikona’ means three-sided or a triangle. This is a simple asana that is a common part of aerobic routines too. You stand straight with your feet apart. Then turn your right foot out by ninety degrees and your left foot a little in. Stand comfortably and make sure that your weight is balanced on both heels. Inhale, extend your arms at shoulder level. Then slowly exhale and bend towards your right while keeping your back straight. Try touching the ground with your right hand, while you move your left hand up keeping it in a straight line with the right one. This asana stretches your entire body and activates the core. It stretches and lengthens the spine. Beginners can try to focus on their breathing and try to touch the ankle.
  1. Tree pose (Vrikshasana):
    The tree pose involves you folding your hands in a namaskar position above your head and resting the foot of one leg on the thigh of the other. The outcome gives you the appearance of a tree, hence the name. This pose makes use of your ankles and also stretches out the muscles of your thighs and hips. It helps remove fluid that might have collected in your ankles, leading to swelling. Make sure you don’t place the foot directly on the knee joint. This asana can be modified according to the severity and age of the practitioner.
  1. Sun Salutation (Surya Namaskar):
    ‘Surya’ in Hindi means sun, and ‘namaskar’ means salutation. Surya Namaskar or sun salutation is an excellent way to begin your routine. It involves a total of 12 steps. The first few steps stretch your back muscles while the last few stretch out the muscles of your calves. The combination of exercises that it contains helps warm up your muscles and also gives you the delicious feel of your muscles being used. , but you may want to select the steps that you want to do because a few of them might cause unwanted strain on your wrists and ankles.
  1. Cow pose (Gomukasana):
    Gomukasana or cow pose is performed by placing your right foot under your left buttock so that your left knee is stacked over the right knee. Inhale, raise the left arm above the head bending the elbow. Simultaneously bring the right arm behind the back. Try to interlock your hands, if not hold a belt that acts as a connection where you hold one end with your right hand and another end with your left and stretch it without the strain. It will strengthen the muscles of the ankle, hips, thighs, and arm muscles. It also helps in relieving stiff shoulders. It increases the blood circulation in the body thereby lubricating the joints.

Yoga practices such as meditation and relaxation techniques also help you focus on something other than discomfort. It allows the entire body to relax and get the rest it needs to replenish itself. Albeit yoga seems easy to practice, it requires proper guidance to make you perform the posture comfortably and correctly. Arthritis may cause severe pain and discomfort sometimes. In that case, seek an expert help to manage the physical activity and subside the pain. Experts also iterate the importance of having a balanced diet and consuming vital nutrients to lower the inflammation of joints. Atmantan Natural’s experts will help you comprehend the disease better and curate the yogic asanas that are well suited for your condition along with the natural supplements to aid the process of healing. The Arthritis combination kit will contain natural extracts of Boswellia, Natflam and Omega 3 for inbiting the inflammatory pathways and thereby relieving the pain and inflammation associated with Arthritis.

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