6 Chair Yoga Poses for Arthritis

By Rachel Baer

Yoga is a practice that comes in many different forms, including poses, breathing techniques and meditation. It has proven to help people with arthritis improve many physical symptoms such as pain and stiffness & psychological issues such as stress and anxiety.

Benefits of Yoga for Arthritis

People with various types of arthritis who practice yoga regularly can:

  • Reduce joint pain
  • Improve joint flexibility and function
  • Increase bone density
  • Improve balance while also lowering stress and tension to promote better sleep. 

Chair Yoga for Arthritis: Increase Mobility & Reduce Pain

Poses that can help with arthritis include fluid movements to move the joints, such as hand/finger/knee/hip & shoulders. Movement in the joints is important as it increases the production of synovial fluid. Avoid sudden movements that might bring on pain & exacerbate the problem.

 Start gently & slowly, listening to your body & go from there. Go at your own pace, listen to your body, stop or modify a movement if you feel it isn’t right for you on any given day.  

Great news for seniors and those with disabilities who are unable to easily get up and down from the floor.  Office workers can also benefit and can utilize helpful stretches during their workday whether at the workplace or in their home office. 

Always listen to your body and be sure rest or stop if necessary.

Cat/Cow pose

Inhale and gently arch your back gazing towards to ceiling, exhale drawing your abdominals in and rounding your back, imagine a Halloween cat as you do this, repeat several times.


  • Increases flexibility in the neck, shoulders and spine,
  • Gives a gentle massage to the spine helping to increase the blood and nutrient flow. 
  • An important pose, often done as a warmup in a yoga class.

Warrior 2

  • Sit tall at the edge of the chair, with the right knee to the side knee over ankle,
  • Stretch the left leg out behind you as you press through the heel. 
  • Reaching the right arm out in front of you, gazing over your fingertips, the wrist in line with your shoulder.
  • Hold for up to five breaths and repeat on the other side. 


Keep the back arm down on your hip whilst still opening up the chest, this option is better for anyone with shoulder issues.  If necessary, keep both arms down. 

This can also be done standing behind the chair, using the chair for balance as needed. 


  • Strengthens the legs and shoulders whilst also stretching the legs groin and chest.
  • It is a great hip opener as well as a challenging balance pose, even whilst seated you are still working on balance in Warrior 2.
  • Great for building stamina and for stimulating digestion. 

Note the right hand is resting on the hip for shoulder comfort.  Making the pose fit your body’s ability on each given day.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Post a Comment

Previous Post Next Post