Yoga is a discipline that incorporates postures, breathing exercises, and meditation and has diverse variations. It began in ancient India more than 5000 years ago, and experts promote it as a technique to improve physical and mental health. Yoga significantly reduces both physical symptoms of arthritis, like pain and stiffness. Regular yoga practice allows people with different forms of arthritis to sleep better by reducing joint discomfort, increasing joint flexibility and enhancing function. There are much yoga poses for better joint health.


Image source: Photo by Elina Fairytale: pexels

Which yoga poses are beneficial for joint pains? 

Yoga positions are healthy for you, but some poses are especially good for joints and promote painless mobility. If you are suffering from joint discomfort, follow this article to learn about the best yoga poses.

  • Bridge pose 

The bridge position, or the Setu Bandha Sarvangasana, is a modified version of the position you must have learnt when you were a child. To improve joint health, you need to kneel on the yoga mat while keeping your feet flat on the ground. Then, you must lift your body slowly while maintaining firm contact with the mat with your neck, shoulders, head, and arms. Your knees must be squarely above your heels, and your thighs should be aligned with the floor. If you have osteoporosis, bridge position yoga is best for you as it improves your knee strength.

  • Warrior pose 

warrior pose

Image source: Photo by Taryn Elliott: pexels

For the warrior pose or Virabhadrasana, you must keep the knee stable as the front leg's hip, knee, and ankles bend to keep the knee stable and boost the quadriceps muscles. Due to its function in keeping the pelvis centered over the feet, the Warrior pose helps to develop hip extensors of the rear leg by regulating the amount of hip abduction and extension.

The option to alter the stance's length in this warrior position adds another layer of versatility. You can shorten your stance and ease off the front leg's deep knee bend if this posture strains your knee. The warrior position helps to improve mobility and reduce stiffness and pain, especially in the knees. The warrior pose comes in 3 sequences. 

  •  Plank pose

The traditional belly workout with a plank pose or Phalakasana is great for your joints, especially if you want to improve joint strength and stability. While lying on your stomach, you must bend your elbows ninety degrees and lay your lower arms on the mat. Then, you need to lift off the mat so that your lower arms and foot toes are bearing the weight of your body.

Lowering your lower back may help keep your body as flat as possible. The plank position is a great all-around builder with particular advantages for your arms, wrists and legs. You should stay in the plank position for a minimum of 30 seconds if you want it to work.

  • Bow pose 

bow pose

image source: Photo by Elina Fairytale: pexels

The bow pose or Dhanurasana refers to the bow-like shape that the body assumes when practicing it. A well-stretched body aids in maintaining flexibility and excellent posture, much like the well-strung bow is beneficial to a fighter. In the bow posture, while lying on your stomach, you must widen your shoulders, extend your arms back, and grip your ankles.

This position helps to improve flexibility, reduce pain in your shoulder joints, and allow you to stretch your back and thigh muscles down through your legs. You should stay in this pose for at least 15-20 seconds but do not force it if your body cannot take it.

  • Side plank poses on the forearm 

Side plank pose, or Vasisthasana, is one of the best yoga poses for better joint health. Hip and knee arthritis can result in weak hip abductors. You could transfer your weight over the hip that hurts as you walk if your hip abductors are weak. Due to the pelvis' consequent downward indication rather than upward tilt, the inner knee joint is subjected to greater compressive stresses. The side plank is one of the finest workouts for major hip abductors.

At first, have to take a forearm plank and then rotate your right forearm to form a 45-degree angle with the front edge of your mat. Then stack your left foot over your right. Then you must push yourself up, so your right hip is not touching the mat anymore. As you stack your shoulders, raise the left fingers to the heavens and press the right forearm firmly into the floor. Stay in this position for at least 3-5 breathing cycles. Lower your body if the position hurts too much.

  • Forward fold pose 

Several joint pain and arthritis experts recommend the forward fold pose or the Uttanasana yoga. This yoga helps improve mobility, reduce stiffness, and allow easy movement for people with tight muscles. Compared to other postures, this pose takes less flexibility, and you can modify it in various ways, depending on your degree and skill. 

Forward fold pose

Image source: Photo by Elina Fairytale: pexels

The forward fold is performed while standing upright and includes the body gently splitting in half at the hips. You must roll your spine forward while dangling and gazing at your shins. You need to bend your spine as much as possible, and you may lean on a chair for support is necessary. This yoga pose will strengthen your hips and knees, and the forward pose will improve flexibility and reduce pain.

Contrary to what many people believe, yoga helps with joint functions and allows for improving joint health. Yoga helps restore joint flexibility, endurance, strength, and balance. ZanduCare is a popular Ayurvedic store, and you can find several herbal remedies for your joint pain and the best poses that would help you relieve it.


Joint pain is a very common problem that the better of the world's population suffers from. However, medicines and surgeries aren't the only remedies for joint pain. Yoga helps to increase joint flexibility and restore joint strength to a great extent. You must follow this article to learn about yoga poses for better joint health. Moreover, ZanduCare, a store for natural supplements, provides you with many herbal options that will reduce pain and restore strength.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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