Is Yoga Effective for Osteoarthritis? Here’s What Research Shows

Exercise and osteoarthritis: why it matters

If you have osteoarthritis, moving can sometimes feel risky. Many people worry that exercise might damage the joints further. Fortunately, that’s not the case. In fact, exercise for osteoarthritis is one of the best treatments available.

Regular movement provides key benefits:

• Stimulates the production of joint fluid, keeping joints lubricated and flexible.
• Strengthens the muscles and tendons around your joints.
• Triggers anti-inflammatory substances in the body.

But what about yoga? Is yoga for osteoarthritis as effective as traditional strengthening exercises?

Is yoga as effective as strength training for osteoarthritis?

Until recently, it was unclear whether yoga could be as beneficial as muscle-strengthening exercises for people with osteoarthritis. A new clinical study looked at 117 participants with an average age of 62.

The participants were divided into two groups:

• a yoga group
• a strength training group

Both groups attended three sessions per week: two in person and one online. Researchers measured pain (on a 0–100 scale), function, stiffness, quality of life, and walking speed.

Research results: the impact of yoga for osteoarthritis

After 12 weeks, both groups showed significant improvement in knee pain, with no clear difference between them. This means yoga was just as effective as strength training.

After 24 weeks, the yoga group showed even slightly greater improvements in:

• pain reduction
• joint function
• stiffness
• quality of life
• walking speed

This makes yoga a valuable option for people with osteoarthritis, especially for those who find traditional strengthening exercises difficult.

More than pain relief: additional benefits of yoga

Yoga offers more than just physical improvements. It also:

• Reduces stress and supports mental health.
• Promotes relaxation.
• Improves flexibility and balance—crucial for older adults and those with joint problems.

That said, strength training remains important to maintain muscle mass and bone density. The best approach? Combine yoga with strengthening exercises for maximum benefits.

Which type of yoga is best for osteoarthritis?

There are many styles of yoga, and the right choice depends on your needs:

• Yin yoga → ideal for relaxation and improving flexibility.
• Vinyasa or power yoga → more dynamic, helps build muscle and endurance.
• Chair yoga → accessible and beginner-friendly, especially if mobility is limited.

Want to try it at home? Check out the YouTube channel Yoga with Adriene for beginner-friendly videos.

Try it yourself: yoga for osteoarthritis at home

Curious to see how yoga can help with osteoarthritis? Start small and combine it with a balanced lifestyle.

At Plants for Health, we support you with:

• The Plants for Health Book including weekly meal plans, over 70 healthy recipes, and home-based strength training routines.
• Practical guidance to make lifestyle changes easier and more sustainable.

Discover Plants for Health

Lifestyle changes are easier—and more effective—when you don’t do it alone. This is especially true for chronic conditions such as osteoarthritis or rheumatoid arthritis.

In our online program Plants for Health, experts guide you step by step toward a lifestyle that works—and that lasts. Together works better: get the support of professionals and a like-minded community. Learn more about the Plants for Health program here.