Have you been diagnosed with arthritis? Are you finding easy ways to get relief from joint pain & stiffness? If your answer is yes, check out this article and learn five yoga asanas to ease arthritis symptoms.

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Arthritis is a condition in which the affected person suffers from joint pain & inflammation, which may aggravate with age. The most common causes behind arthritis are overweight (puts pressure on joints), repetitive joint movement, injury, or genetically inherited. You will require diet & lifestyle changes along with the treatment. 

Adding yoga to your routine can help ease the pain and reduce joint stiffness. It also helps to build muscle strength and improve joint flexibility. 

Here are the top 3 yoga asanas to ease your arthritis symptoms:

1. Setubandhasana (Bridge pose):

This asana strengthens the back, buttocks, and hamstring muscles. It stretches the back properly, releases the pressure from the lower back, and improves blood circulation.


First, lie down on your back, then fold your knees and keep your feet apart. Keep your knees and ankles in a straight line. Now, take your arms beside your body, palms facing downwards, and slowly lift your body upwards with a deep inhalation.

cat pose

Keep your middle back and upper back off the ground. Lock your chin and chest and maintain this asana for 30 seconds with slow breathing. Lastly, bring your back down with a deep exhale and repeat this 3-5 times.

Setubandhasana relieves back pain and is beneficial in reducing the symptoms of osteoporosis. 

2. Marjariasana (Cat pose): 

It is one of the best asanas to practice for the lower back. Marjariasana strengthens the lower back muscles and makes your back flexible.


First, sit in a Vajrasana and stand on your knees. Then bend in the forward direction and place your hands on the floor. Keep your hands in line with your knees. Your arms & thighs should be perpendicular to the floor.

Take a deep breath, raise your head, turn your belly towards the floor, move your back into a concave shape, and point your tailbone up. Hold your breath in this position for 3 seconds and then exhale, lower your head, pull your belly inwards and stretch the spine in an upward direction. Hold your breath for 3 seconds again and relax.

You can practice it 3-5 times or more.


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3. Shavasana (Corpse pose):

This asana helps to release stress and relax the body. As a result, it balances Vata dosha and relieves joint pain and stiffness. 


Firstly, lie down on your back. Keep your legs 1 foot apart, both hands open, palms facing upwards, close your eyes, and make your body as loose as possible. Practice slow deep breaths in this position. With deep breaths, start concentrating on one body part at a time. Start from head to toe, and relax your body parts on each inhalation and exhalation. You must practice it for 5 minutes every day to get relief from arthritis symptoms. 

Yoga is essential in maintaining the quality of life for people who have arthritis. So, consistent practice under a yoga teacher’s guidance can help ease your symptoms. 

Always remember it is better to gradually practice asanas according to your health condition.