Yoga For Rheumatoid Arthritis: How Can Yoga be a Solution?

• Dr. Koshal Rathore
• November 22, 2024
• Flexibility & Fitness, Online Yoga

Recent studies and research in the field of yoga concerning Rheumatoid Arthritis Cure have revealed its positive impact. By maintaining cell homeostasis, these yoga poses help relieve the aches and cramps due to Rheumatoid arthritis.?

Often, gentle yoga poses are offered to patients with rheumatoid arthritis so that there is no negative counteraction. Some styles are modified with props that one can perform to find relief from Rheumatoid Arthritis.?

What Is Rheumatoid Arthritis???

Rheumatoid Arthritis is a form of autoimmune disorder in which the body’s defence system is compelled to attack its cells and tissues, causing major damage. As the defence cells are rendered incapable of identifying their self-cells due to some mutation in the genes, the condition is self-induced.?

This leads to tissue inflammation and severe joint pain over time. In the long run, this can also cause joint deformity and bone erosion. One of the primary markers is an imbalance of pro-inflammatory T helper cells( Th17). Another cell that is involved is the regulatory T( Treg) cell. This is called the Th17/Treg cell imbalance.?

Although there is no confirmed cure for Rheumatoid Arthritis, practising yoga can help you to get better. Yoga has demonstrated a positive effect on the condition. This led to the modulation of T helper cells and T cell ageing markers. Also, epigenetic alterations and transcription factors are associated with Rheumatoid Arthritis.?

Practising yoga efficiently for at least 8 weeks can significantly aid in reducing the symptoms of Rheumatoid Arthritis. By stabilising inflammation-related markers and Th17/Treg, cell homeostasis is brought under operation.

Yoga poses for Rheumatoid arthritis do not just have physical manifestations but deep-rooted molecular alterations that can have a long-lasting result.

How Can Rheumatoid Arthritis Be Cured By Yoga??

Yoga poses for Rheumatoid Arthritis go beyond the symptomatic outcomes, but, in the eventual period, if you are regular with your practice, offer lasting relief. Hence, this is a scientific explanation for incorporating yoga for curing Rheumatoid Arthritis and finding the cure.?

In fact, experts have suggested that these yoga poses for Rheumatoid arthritis can be considered an alternative to standard Rheumatic drugs( DMARDs).

What are the Recommended Yoga for Rheumatoid Arthritis???

Gentle styles of yoga are included in your routine when Rheumatoid Arthritis is concerned. Not all kinds are recommended, as some can be quite intense to handle. Adaptation and modification with props based on one’s flexibility are also encouraged. The popular forms of yoga for Rheumatoid Arthritis include-?

• Hatha yoga
• Iyengar yoga
• Yin yoga
• Restorative yoga
• Chair yoga

Hatha Yoga

Hatha Yoga is a posture that focuses on techniques for preserving and channelling energy to the alignment of the body. In this posture, you move the body slowly and gradually into poses, which increases the flexibility of the arms. This yoga for Rheumatoid Arthritis is vital for improving breathing and stretching the core. These include downward-facing dogs, standing upward bends and so on. Hatha in Sanskrit stands for force, and in these yoga poses for Rheumatoid arthritis, the core strength is one of the most vital components to consider.

Iyengar yoga

Precision, timing and alignment are some of the major aspects which are combined while performing Iyengar yoga for Rheumatoid Arthritis. Props are often used in these yoga formats and the process progresses gradually. Since this is a gentle form of yoga, Iyengar poses can be practised in all ages. This yoga for Rheumatoid Arthritis is helpful in relaxing the body and the mind to create alignment and mindfulness. This is beginner-friendly yoga that even the elderly can practice.

Yin yoga

This is a slow-paced yoga pose that is practised to prevent aches and cramps concerning Rheumatoid Arthritis. Yin Yoga is not only effective for Rheumatoid Arthritis but also benefits anxiety, depression, sleep schedule and anxiety. Passive, slow, but active yin yoga is easy to perform and won’t put pressure on your joints.

Several floor poses are involved in yin yoga, where the inner thighs, heels, hips, pelvis and lower spine are used to perform the posture. Hold your pose for 3 to 10 minutes in every session.

Restorative yoga

The purpose of restorative yoga for Rheumatoid Arthritis is to create a sensation to unwind and relax. Stillness, deep breathing and maintenance of the body posture are important while you perform this pose. Props like blankets and blocks are used to deepen the stretch.

?Focus on your breathing and remaining still while you perform the different yoga postures for Rheumatoid Arthritis. Restorative yoga focuses on breathing and relaxing your body muscles.

Chair yoga

Chair yoga is a general category of yoga that is used to define the postures where you need to sit in a chair-like posture and perform it. One can modify the yoga pose to sit on the chair and perform it.?

Individuals who cannot stand and lack much mobility can engage in these kinds of yoga poses for Rheumatoid arthritis without causing much strain on the body. Chair yoga for Rheumatoid Arthritis begins with standard stretching, twists, forward bends, mild backend and so on. Cat-cow stretch, Urdhva Hastasana and Uttanasana are included in this category.

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Steps To Perform Some Common Yoga For Rheumatoid Arthritis Poses

Yoga for Rheumatoid Arthritis poses are more focused on the alignment of the body posture, gradual and slow movement and controlled breathing experience. Mobility during these poses is limited to prevent any unwanted aches. Props may also help to conduct the yoga poses for Rheumatoid arthritis. Some of these yoga postures include-?

• Seated Mountain Pose (Tadasana)
• Wind Relieving (or Joint Freeing) Pose (Pawanmuktasana)
• Reclined Butterfly Pose (Supta Baddha Konasana)
• Legs-up-the-Wall (or Chair) Pose (Viparita Karani)

1 Seated Mountain Pose (Tadasana)

Tadasana is known as the palm tree pose or the mountain pose, which is involved in improving alertness and neuromuscular coordination.?

• Stand with your feet upright and join such that your spine is straight.?

• Distribute the body weight between the heels and the toes.?

• At this point, bend your knees slightly to prevent any strain.?

• The pelvis should be in a neutral position, and your thighs and buttocks must be tightened.?

• Lift your chest towards the ceiling and breathe gently but deeply.?

• Once you have found a balance, hold the posture upright.

2. Wind Relieving (or Joint Freeing) Pose (Pawanmuktasana)

Also known as the wind-releasing pose, Pawanmuktasana aids in strengthening the pelvic muscles.?

• Lie on your back initially and lift your feet to face the ceiling.

• Bend both knees at an angle and pull your knees close to your chest.?

• Touch your nose and forehead to your knees and hold the posture for a while.?

• Strengthen your leg and then repeat this pose with your other leg as well.?

3. Reclined Butterfly Pose (Supta Baddha Konasana)

Supta Baddha Konasana aids in improving the overall circulation of the body. This stimulates the organs in the abdominal region, such as the ovaries, bladder, and kidneys, to function effectively.?

• Bend your knees and then bring your soles close together.?

• Then bend and bring your knees to open up at both sides.?

• You can use your hands to hold onto your soles and feet to create stretching and flexibility in your body.

4. Legs-up-the-Wall (or Chair) Pose (Viparita Karani)?

Often performed to release pressure from the lower back, swelling in the ankles and feet are taken care of as one performs Viparita Karani.?

• Initially, you need to sit on the floor first and place the left side of your body against the wall.?

• Then, you can lower your back to the floor and place your feet against the wall, flat.?

• Rest your head region on the floor and allow your facial and neck region to relax.?

• You can either place your hand on your belly or on the mat.?

• Hold this posture for 10 to 15 minutes, and then gently push yourself away from the wall.?

• Roll onto your right side and repeat the step.?

• Rest on the ground for a while and then sit upright.?

Can Meditation Help In Curing Rheumatoid Arthritis??

Regardless of what yoga for Rheumatoid Arthritis posture you are practising, these poses should be able to create an alignment in the body and take you to a state of mindfulness. Meditation helps to create a mind and body equilibrium and must not be skipped if you wish to acquire speedy results.?

As one practises meditation in their regular yoga cycle, the biomarkers for stress in the body are effectively reduced. Immune regulation is negatively impacted by stress and often is the result of increased inflammation in the body.

Not just yoga poses but meditation and mindfulness can help reduce the symptoms of Rheumatoid Arthritis. This increases the production of T-reg cells for protection and decreases the creation of inflammatory TH17 Cells. The stress reduction aspect is hugely associated with yoga as well as meditation. ?

Final Thoughts

Yoga has proven to be beneficial for Rheumatoid Arthritis due to the gentle approach, which aligns the core with the mind and the rest of the body. From improving physical health to flexibility, yoga for Rheumatoid Arthritis poses like these aid in coping with agility and lack of movement in the body.?

Inflammation in the joints due to Rheumatoid Arthritis is taken care of with regular yoga sessions incorporated into your routine.