Yoga can be a helpful complementary practice for managing arthritis symptoms. It can improve flexibility, strength, and range of motion while also promoting relaxation and stress reduction. However, it’s essential to approach yoga for arthritis with caution and work with a qualified yoga instructor who has experience working with individuals with arthritis. Dr. Humeira Badsha, Consultant Rheumatologist and Board Member, Middle East Arthritis Foundation gives us some general tips and yoga poses that may be beneficial for arthritis management.
In the United Arab Emirates (UAE), approximately one in five individuals grapple with the challenges of arthritis. This condition, characterized by painful, swollen, and stiff joints due to inflammation, often remains underdiagnosed and underestimated by the community. However, raising awareness about arthritis cannot be overstated, as it can lead to a loss of mobility and disrupt daily life.
Recent research highlights the effectiveness of yoga as a valuable remedy for arthritis. In a 12-week study, participants who engaged in yoga experienced significant improvements, with some even reducing their reliance on medications. These findings underscore the enduring benefits of consistent yoga practice for arthritis patients, including reduced disability, relief from joint swelling, pain alleviation, and enhanced flexibility—all without adverse effects.
Benefits of Yoga for Arthritis Patients
Most yoga classes, regardless of the style chosen, offer opportunities to strengthen muscles, enhance flexibility and mobility, reduce pain, improve awareness of body posture, and practice relaxation through breathing exercises. These benefits contribute to reduced arthritis-related discomfort, increased joint flexibility, and improved joint function. Moreover, it is crucial for arthritis patients to remain active, as inactivity can worsen their condition. Yoga is a readily accessible and effective form of exercise that can be practised at home and plays a pivotal role in one’s holistic well-being. Regular stretching is a fundamental aspect of arthritis management, and yoga offers a practical solution.
Types of Yoga for Arthritis Patients
Viniyoga: This therapeutic form of yoga is often conducted in one-on-one sessions with a qualified instructor. Viniyoga is highly customised, making it an excellent choice for arthritis patients. A typical Viniyoga sequence includes relaxation exercises to calm the mind, seated and supine poses that are gentle on the joints, pranayama (breathing exercises) to enhance lung capacity, and a final relaxation for stress reduction. The focus here is on the harmonious integration of breath and movement, promoting healing and flexibility.
Power Yoga: Power Yoga stands in contrast to the gentler forms of yoga, as it’s a more vigorous and fast-paced practice. It incorporates elements from various yoga traditions, including Ashtanga and Bikram. While it’s known for providing a challenging cardio workout, it doesn’t compromise on strength-building and stretching. For arthritis patients looking to enhance their fitness and endurance, Power Yoga can be an effective choice. It is a dynamic practice that engages the entire body, which can indirectly support arthritis-affected joints by promoting overall physical health.
Vinyasa: Vinyasa is characterised by the seamless flow and smooth transitions between yoga poses, often synchronised with the breath. This style of yoga, commonly found in modern yoga as exercise (e.g., Ashtanga Vinyasa Yoga and Bikram Yoga), is an excellent choice for building and maintaining muscle. By linking postures and breath, Vinyasa yoga helps improve muscular strength, which, in turn, can provide better support for arthritis-affected joints. It also enhances flexibility and balance, promoting overall joint health.
Hatha Yoga: Hatha Yoga, in contrast to the more specialised styles, can be considered a general category encompassing most yoga styles. It’s an ancient system that blends the practice of asanas (yoga postures) and pranayama (breathing exercises). Hatha’s primary focus is to bring harmony and balance to both the body and mind. In the context of arthritis management, Hatha Yoga provides gentle stretches, relaxation, and improved breathing, all contributing to pain relief and reduced joint stiffness.
To support individuals affected by arthritis in the UAE, the Middle East Arthritis Foundation (MEAF) is actively promoting awareness of this condition through a community event in commemoration of World Arthritis Day on October 21st. The event is inclusive and welcomes everyone to participate in insightful sessions led by a range of healthcare professionals. Other highlights include complimentary osteoporosis bone density tests, live yoga, and meditation with Akil, and an energising dance session led by Dans Troupe.
Interested parties can register for the same at http://www.arthritis.ae/wad/. For more information about the Middle East Arthritis Foundation, visit www.arthritis.ae, or follow the Foundation on Facebook: Emirates Arthritis Foundation, Twitter: UAE Arthritis.