Gentle Yoga for Arthritis: How to Move Without Making Your Pain Worse

Living with arthritis can make movement feel frightening. Many people are told to “stay active,” yet no one explains how to move without triggering pain or flare‑ups. If you’ve ever felt worse after exercise and decided movement just isn’t for you, you’re not alone.

The truth is: the right kind of movement can be one of the most powerful tools for managing arthritis pain.

Woman sitting on a Yoga Mat

Why Movement Matters When You Have Arthritis

Arthritis thrives on stiffness. When joints aren’t moved gently and regularly, they become tighter, weaker, and more painful over time. Safe, mindful movement helps to:

• Lubricate the joints

• Improve circulation

• Reduce stiffness and swelling

• Build supportive muscle strength

• Calm the nervous system

The key is choosing movement that respects your body’s limits.

What Makes Yoga Arthritis‑Friendly?

Not all yoga is suitable for people with joint pain. Fast‑paced flows, deep stretches, and long holds can aggravate sensitive joints.

Gentle, arthritis‑friendly yoga focuses on:

• Slow, controlled movements

• Small, comfortable ranges of motion

• Support from chairs, cushions, and blocks

• Breath‑led pacing

• Options to stay seated or reclined

This approach allows your joints to stay nourished without being overstressed.

A group of adults in a chair yoga class

Chair Yoga: A Game‑Changer for Joint Pain

Chair yoga is one of the safest ways to begin if you live with arthritis, chronic pain, or reduced mobility. It allows you to:

• Stay supported and stable

• Avoid pressure on knees, hips, and ankles

• Move safely even on low‑energy days

Many of my students tell me chair yoga is the first time they’ve moved in years without fear.

How Often Should You Practise?

Consistency matters more than intensity.

Even 5–15 minutes a day of gentle movement can:

• Reduce morning stiffness

• Improve confidence in your body

• Prevent joints from “seizing up”

Think of yoga as joint care, not a workout.

A Gentle Place to Begin

If you’re new to yoga or returning after pain or injury, start with short, supportive sessions designed specifically for joint health.

You can explore my free Begin Again: 7 Days of Chair Yoga series here: https://www.youtube.com/playlist?list=PLwUpP8IHcdJDyjheM7wsbfT4Cp4WRrjmi