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Yoga for arthritis: a 30-minute joint-friendly class with a chair

A 30-minute yoga class for people with arthritis, with a chair for every standing pose and an option to do the lying part on your bed. It follows the shape of the classes tested in trials: breathing, gentle joint movement, standing poses for strength and balance, then relaxation. There's no kneeling, no weight on bent-back wrists and nothing upside down.

30 minBeginner17 movesA bench or box · A wall · Firm cushionForearms · Shoulders · Hip flexors · Calves · Shins · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and warm up, seated

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Tendon glides (hand tendon gliding exercises)5 of each position
    Beginner · Forearms · 3D demoWrist straight; glide, don't squeezeHarder: Ball squeeze
  3. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoForearm resting on a table or your thighEasier: Wrist circlesHarder: Wrist flexor stretch
  4. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoOnly as big as is comfortableHarder: Shoulder CARs (controlled articular rotations)
  5. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seatHarder: Standing march
  6. Ankle CARs (controlled articular rotations)5 slow circles each way, each ankle
    Beginner · Calves, Shins · 3D demoOnly the ankle movesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)

Stand with a chair

  1. Mountain pose (Tadasana)5 breaths
    Beginner · Calves, Back, Abs · 3D demoOne hand on the chair backHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 10 to 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a little; arms forward or hands on the chairHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance, side-on to the chairEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHeel at your ankle with your toes on the floor; fingertips on the chairEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  5. Sit to stand from a chair8 to 10 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoA higher seat and your hands at firstEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  6. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoNext to a counterHarder: Lateral band walk

Lying, on a mat or your bed

  1. Supine heel slide10 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlow, and stop short of any pinchHarder: Hip windshield wipers
  2. Glute bridge8 to 10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apartEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Supine spinal twist (Supta Matsyendrasana)3 to 5 breaths each side
    Beginner · Back, Glutes · 3D demoSmall range, with a cushion under your kneesHarder: Seated twist, bottom leg straight
  4. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

Relax

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoCushions under your knees and arms

Tips

  • Mild discomfort is fine; stop a pose that causes sharp pain, and ease off next time if a joint aches more the next day.
  • In a flare, do the breathing, the warm-ups and the relaxation only, and build back up over a few days.
  • If a joint becomes warm and swollen, or the pain is severe, stop and rest; get help the same day for a hot, swollen joint with a fever.
  • Use props freely: a higher chair, a cushion under your knees or thighs, a strap. If getting up from the floor is hard, do the seated chair yoga workout instead.
  • With hand or wrist arthritis, keep weight off bent-back wrists: use your forearms, fists or the chair.
  • After a joint replacement, follow your team's precautions: no crossed legs or deep hip bending after a hip replacement, and no kneeling on a new knee until you're cleared.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for arthritis: a 30-minute joint-friendly class with a chair take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.