With osteoarthritis, focus on a warming and energizing yoga practice using more standing and strength building postures and using Kapalabhati and Ujjayi pranayamas.

With rheumatoid arthritis include appropriate inversions to increase circulation of the lymphatic system and balance the immune system. Focus on a cooling and balancing yoga practice using more floor postures and Dirga, Shtiali, and Sitcari pranayamas.

Yoga is contraindicated in acute flare-ups of pain, swelling, or inflammation. Avoid postures that torque or put excess or direct pressure on the joints.

At the beginning of a yoga program, you may feel pain in the effected joints as they move and open. If this pain exceeds what is normally experienced in daily living, back off or modify the postures. You may feel some continuing pain after a yoga practice, but not for more than one to two hours. If longer than this, modify or reduce your program. With consistent practice, preferably two to four times a week, joint pain, swelling, and inflammation will slowly decrease. Start slowly with easy postures and gradually build up the intensity and length of your practice over time.

See our yoga therapy resource guide for arthritis for specific recommendations and further links and resources for healing and strengthening knees, hips and spine.