Yoga for Arthritis
There are many stories about the healing power of yoga, but one particularly inspiring story is that of Tao Porchon-Lynch, a 101-year-old yoga teacher who credits her practice with helping her overcome physical challenges and maintain her vitality.
Despite undergoing several major surgeries, including hip replacement and bypass surgery, Porchon-Lynch continued to practice and teach yoga well into her 90s and beyond. She has been recognized by the Guinness World Records as the world's oldest yoga teacher, and has inspired countless students with her energy, wisdom, and resilience.
Porchon-Lynch's story is a testament to the transformative power of yoga, and a reminder that age and physical limitations need not limit our capacity for growth, healing, and vitality.
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There are several yoga postures that have been found to be beneficial for arthritis. A review of research published in the Journal of Rheumatology found that yoga can help reduce pain, stiffness, and swelling, and improve physical function in people with various types of arthritis, including osteoarthritis and rheumatoid arthritis. Some of the best yoga postures for arthritis, along with their potential benefits, are:
Child's pose (Balasana): Can help relieve lower back pain and stiffness.
Downward-facing dog (Adho Mukha Svanasana): Can help stretch and strengthen the shoulders, arms, and legs, and alleviate stiffness in the back and hips.
Warrior II (Virabhadrasana II): Can help strengthen the legs and improve balance, and alleviate stiffness in the hips and shoulders.
Triangle pose (Trikonasana): Can help stretch and strengthen the legs and lower back, and alleviate stiffness in the hips and shoulders.
Cat and cow pose (Marjariasana/Bitilasana): Can help improve spinal flexibility and relieve stiffness in the lower back.
Cobra pose (Bhujangasana): Can help stretch and strengthen the spine and improve posture.
Bridge pose (Setu Bandhasana): Can help strengthen the lower back, glutes, and thighs, and improve posture.
Fish pose (Matsyasana): Can help stretch the chest and neck, and alleviate stiffness in the shoulders.
Corpse pose (Savasana): Can help reduce stress and promote relaxation, which can be helpful for managing arthritis pain.
Several studies have also shown the benefits of practicing yoga for people with arthritis. For example, a 2013 study published in the Journal of Rheumatology found that a 12-week yoga program improved pain, function, and mood in women with knee osteoarthritis. Another study published in the Journal of Alternative and Complementary Medicine found that practicing yoga for 8 weeks reduced pain and inflammation in people with rheumatoid arthritis.
Source:
Moonaz, S. H., et al. (2015). Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial. The Journal of Rheumatology, 42(7), 1194-1202.
Badsha, H. (2011). Yoga therapy for rheumatoid arthritis: a systematic review. The Journal of Rheumatology, 38(8), 1720-1725.
