In this Health Alert, Susan J. Bartlett, Ph.D., Associate Professor of Medicine at Johns Hopkins University and Steffany Haaz, a doctoral candidate, talk about the benefits of yoga for people with arthritis.
Q. How does yoga specifically benefit people with arthritis?
A. Dr. Bartlett: Regular physical activity is essential for people with arthritis. Joints become painful, and the natural reaction is to avoid moving a painful joint. However, the overall result to the body is a gradual loss of muscle strength, energy or vigor, and endurance. When people with arthritis don't exercise, their prognosis is worse. Several early studies suggest that yoga can help improve joint health, physical functioning, and mental and emotional well being in people with arthritis.
A. Ms. Haaz: If you have arthritis, you may not think of yourself as someone who can do a lot of physical activity. Traditional exercise is often competitive, with an emphasis on increasing speed and distance, duration of workouts, or the amount of weight you lift. There's none of that in a yoga class. The whole idea is to listen to your body and do what's right for you. People with arthritis may find yoga more enjoyable than traditional exercise and may be more likely to stick with it. That's important, because about 50% of sedentary people who start a traditional exercise program drop out within six months.
Q. What happens in a typical yoga classes for people with arthritis?
A. Dr. Bartlett: The classes combine very potent physical and psychological therapy. There's also a lot of emphasis on slow, relaxed breathing, letting go of what you're worrying about and calming the mind. Stress management is very important in the management of arthritis, especially rheumatoid arthritis, because stress very clearly exacerbates the disease and worsens pain.
A. Ms. Haaz: Every class starts out with people sitting on their mats. We find a healthy alignment, start with some slow breathing, and do an opening chant. Then we do some floor stretches, followed by a movement sequence called the Sun Salutation. This helps people warm up and get the blood flowing. This is followed by a few balancing poses and some standing poses such as Warrior or Triangle. We move back to the floor and do some stretches while lying down or sitting. Then we lie down on the floor and do progressive relaxation. We come back to a sitting position, ending with a closing chant and a short meditation. That's a typical class.
The article is an excerpt from an in-depth report published in the Johns Hopkins Arthritis Bulletin. To order a PDF download of the entire article, go to this link:
