Joint pain can be persistent and uncomfortable, affecting one’s ability to perform daily activities and diminishing one’s overall quality of life. While various treatments are available, incorporating yoga into one’s routine can provide significant relief. Yoga poses can help improve flexibility, strengthen muscles around the joints, and reduce inflammation.1

Here are some yoga poses that can help alleviate joint pain.1

Child’s Pose (Balasana)

Benefits: Child’s Pose gently stretches the hips, thighs, and ankles while relieving stress and tension in the spine.2

How to Do It:

  1. Kneel on the floor with your big toes touching and knees spread wide apart.3
  2. Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.4
  3. Rest your forehead on the mat and breathe deeply, holding the pose for 1-3 minutes.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: This dynamic movement warms up the spine, increases flexibility, and reduces tension in the back and neck.5

How to Do It:

  1. Start on your hands and knees in a tabletop position.6
  2. Inhale as you drop your belly towards the mat, lift your chin and chest, and gaze up (Cow Pose).7
  3. Exhale as you round your back towards the ceiling, tucking your chin to your chest (Cat Pose).8
  4. Flow between these poses for 1-2 minutes, synchronizing your breath with your movements.9

Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: This pose stretches the shoulders, hamstrings, calves, and arches while strengthening the arms and legs. It can help alleviate stiffness in the joints.10

How to Do It:

  1. Start on your hands and knees in a tabletop position.6
  2. Tuck your toes under and lift your hips towards the ceiling. Straighten your legs and form an inverted V-shape with your body.11
  3. Press your hands firmly into the mat and engage your thigh muscles to support your joints.1
  4. Hold the pose for 1-3 minutes, breathing deeply.3

Warrior II (Virabhadrasana II)

Benefits: Warrior II strengthens the legs, opens the hips, and increases stamina, supporting the knee and hip joints.12

How to Do It:

  1. Stand with your feet about 3-4 feet apart.13
  2. Turn your right foot out 90 degrees and your left foot slightly in.14
  3. Bend your right knee over your right ankle, keeping your left leg straight.15
  4. Extend your arms out to the sides at shoulder height, with your gaze over your right hand.16
  5. Hold the pose for 30 seconds to 1 minute, then switch sides.17

Bridge Pose (Setu Bandhasana)

Benefits: Bridge Pose strengthens the back, glutes, and hamstrings while stretching the chest, neck, and spine. It can help alleviate lower back and hip pain.18

How to Do It:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.19
  • Press your feet into the mat as you lift your hips towards the ceiling.18
  • Clasp your hands under your back and press your arms into the mat for support.20
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.21

Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits: This restorative pose opens the hips and groin, promoting relaxation and stress relief.22

How to Do It:

  1. Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides.23
  2. Place your arms at your sides with palms facing up.24
  3. Close your eyes and breathe deeply, holding the pose for 1-3 minutes.25

Doing Yoga and Supplementing at the Same Time

Combining yoga with the right supplements can enhance the benefits of both practices, leading to better joint health and overall well-being. While yoga helps improve flexibility, strengthen muscles, and reduce stress, supplements can provide essential nutrients that support joint health from within.26

Supplements like glucosamine, chondroitin, and omega-3 fatty acids can help maintain cartilage, reduce inflammation, and alleviate pain. These supplements work synergistically with yoga to address joint pain symptoms and root causes. Incorporating supplements into your routine can make your yoga practice more effective and sustainable in the long run.27

We have curated a selection of high-quality supplements that can support your joint health and enhance your yoga practice. Please visit our supplements section to discover products that can make a real difference in your health journey.

Photo by Balu Gáspár

Additional Resources

  1. https://www.tricitymed.org/2016/12/yoga-poses-joint-health/[↩][↩][↩]
  2. https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain[↩]
  3. https://www.painteq.com/yoga-for-si-joint-pain[↩][↩]
  4. https://www.hss.edu/article_stretches-to-loosen-lower-back.asp[↩]
  5. https://www.healthline.com/health/exercise-fitness/yoga-for-flexibility[↩]
  6. https://www.tummee.com/yoga-poses/table-top-pose[↩][↩]
  7. https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/cat-cow-pose/vid-20453581[↩]
  8. https://www.runnersloveyoga.com/new-blog/2016/9/11/post-race-recovery-yoga-reboot-your-legs-in-half-the-time-it-took-to-run-your-half[↩]
  9. https://www.reddit.com/r/yoga/comments/ofha0f/sun_salutation_problem_synchronizing_breath_and/[↩]
  10. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/top-5-yoga-myths-debunked[↩]
  11. https://redefinehealthcare.com/yoga-poses-helping-relieve-pain/[↩]
  12. https://www.youtube.com/watch?v=4Ejz7IgODlU[↩]
  13. https://time.com/4215886/yoga-terms/[↩]
  14. https://www.reddit.com/r/yoga/comments/172hl9/proper_position_of_back_foot_in_warrior_2/[↩]
  15. https://www.webmd.com/pain-management/it-band-syndrome[↩]
  16. https://www.yogajournal.com/poses/warrior-ii-pose/[↩]
  17. https://www.anatomytrains.com/blog/2016/09/13/qa-tom-optimal-time-hold-yoga-pose/[↩]
  18. https://www.webmd.com/fitness-exercise/how-to-bridge-yoga-pose[↩][↩]
  19. https://www.medicalnewstoday.com/articles/324647[↩]
  20. https://www.youtube.com/watch?v=l6Vzuvx3nrI[↩]
  21. https://www.webmd.com/fitness-exercise/ss/slideshow-yoga-pose-basics[↩]
  22. https://www.yogajournal.com/poses/reclining-bound-angle-pose/[↩]
  23. https://www.healthline.com/health/pain-relief/exercises-for-hip-pain[↩]
  24. https://www.medicalnewstoday.com/articles/yoga-for-endometriosis[↩]
  25. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises[↩]
  26. https://www.health.harvard.edu/blog/the-latest-on-glucosaminechondroitin-supplements-2016101710391[↩]
  27. https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-supplements-arthritis[↩]
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