This gentle yoga sequence is designed to:
- reduce stiffness
- improve mobility
- strengthen muscles around the knees
- minimize joint strain.
Use a yoga mat and props like a block or cushion for added support.
Pssst. Have you bought a yoga mat yet?
🌿 Flow Breakdown: (Hold each pose for 1-3 minutes)
Total Time: ~30 Minutes

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1. Seated Knee Warm-Up (3 min)
- Sit cross-legged or with legs extended.
- Movement: Slowly bend and straighten one knee at a time, pointing and flexing the toes.
- Why? Increases synovial fluid production for smoother joint movement.
2. Supported Child’s Pose (2 min)
- Knees wide, big toes touching, place a bolster under your chest for support.
- Rest your forehead down and relax.
- Why? Gently stretches hips and knees without pressure.
3. Reclined Hand-to-Big-Toe Stretch (Supta Padangusthasana) – 2 min per leg
- Lie on your back, loop a strap around your foot, and extend the leg upward.
- Keep the other leg bent for knee support.
- Why? Stretches hamstrings, reducing strain on the knee.
4. Low Lunge with Support (Anjaneyasana) – 1 min per side
- Place a cushion under the back knee.
- Keep the front knee stacked over the ankle, hands on hips or a block.
- Why? Stretches hip flexors and quadriceps, which support knee stability.
5. Chair Pose Against Wall (Utkatasana) – 1 min
- Stand with your back against a wall, slide down into a half-squat position.
- Keep knees aligned with ankles.
- Why? Strengthens quads and glutes, reducing knee pressure.
6. Bridge Pose (Setu Bandhasana) – 2 min
- Lie on your back, bend your knees, and press into your feet to lift your hips.
- Engage the glutes and keep knees hip-width apart.
- Why? Builds glute and hamstring strength, stabilizing the knee joint.
7. Seated Butterfly Pose (Baddha Konasana) – 2 min
- Bring soles of feet together, let knees gently drop open.
- Keep feet further from the body for a knee-friendly version.
- Why? Improves hip mobility, reducing knee strain.
8. Reclined Legs Up the Wall (Viparita Karani) – 5 min
- Lie on your back with legs elevated against a wall.
- Relax and breathe deeply.
- Why? Reduces inflammation and improves circulation in the legs.
9. Savasana (Final Relaxation) – 5 min
- Lie on your back with a rolled towel under your knees for support.
- Focus on slow, deep breathing.
- Why? Promotes relaxation and pain relief.
🧘♀️ Final Notes:
✅ Modify as needed – use a chair or props for support.
✅ Move slowly – focus on gentle, controlled movements.
✅ Consistency matters – practice daily or a few times a week for best results.
Frequently Asked Questions
Frequently Asked Questions About Yoga for Arthritis
1. Is yoga safe for arthritis?
1. Is yoga safe for arthritis?
Yes! Gentle yoga poses can improve flexibility, reduce joint pain, and enhance mobility. According to research from Johns Hopkins Arthritis Center, yoga helps decrease inflammation and stiffness when practiced safely.
3. Can yoga reduce arthritis pain?
Studies, including one from the National Center for Complementary and Integrative Health (NCCIH), show that regular yoga practice can reduce arthritis-related pain, improve joint function, and enhance overall well-being.
4. What should I avoid in yoga if I have arthritis?
🔹High-impact poses (e.g., jumping movements)
🔹Deep squats or extreme knee flexion
🔹 Holding poses for too long (causing strain)
🔹 Any pose that causes sharp pain (Modify as needed!)
5. How often should I do yoga for arthritis relief?
Even 10-30 minutes a few times a week can make a difference! A consistent practice enhances flexibility and strengthens muscles that support the joints.
💬 Do you have arthritis and practice yoga? Drop your experience or questions in the comments! 😊

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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