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Yoga for Arthritis: Chair Yoga for Improved Mobility

If you or someone you know suffers from arthritis, you’re likely familiar with the stiffness and discomfort that can accompany it. But did you know that yoga, specifically chair yoga, can be a beneficial way to alleviate some of these symptoms? Dr. Moonaz from the Johns Hopkins Arthritis Center has designed a yoga sequence to help improve mobility for those with arthritis.

About the Sequence:

This yoga sequence focuses on moving all the major joints of the body. It’s especially beneficial for mornings when stiffness is most pronounced, but it can also serve as a warm-up for other exercises or a longer yoga practice. Additionally, if you find yourself feeling stiff during the day, these movements can be a quick way to reintroduce flexibility.

Because of the ease of these movements, they become particularly useful for seniors as well.

Key Takeaways:

  • Targeted Movement: The sequence is designed to articulate every major joint in the body, helping to reduce stiffness and increase mobility.
  • Duration: The entire sequence lasts just over 7 minutes, making it a quick and effective way to combat joint stiffness.
  • Accessibility: All exercises are performed seated, making them accessible for individuals of all mobility levels.
  • Benefits: Regular practice can help lubricate the joints, reduce stiffness, and improve overall mobility.

A Glimpse into the Sequence:

  1. Toe and Foot Movement: Begin by lifting and wiggling the toes, imagining playing the piano. This helps to activate the joints in the feet.
  2. Ankle Articulation: Rock back and forth on your feet, moving the ankles and promoting circulation.
  3. Hip Circles: Lift one leg at a time, making circular movements to engage the hip joints.
  4. Spinal Flexion and Extension: Perform a seated cat-cow movement, arching and rounding the back to engage the spine.
  5. Shoulder Rolls: Roll the shoulders forward and backward, helping to release tension and activate the shoulder joints.


Arthritis can be challenging, but with the right tools and exercises, managing its symptoms becomes more achievable. This chair yoga sequence by Dr. Moonaz offers a holistic approach to improving mobility and reducing stiffness. Give it a try and experience the benefits for yourself.

Credit: This sequence and video content are created by Dr. Moonaz from the Johns Hopkins Arthritis Center.

Blog Tags for the Post:
Arthritis Relief, Chair Yoga, Johns Hopkins Arthritis Center, Joint Mobility, Morning Yoga Routine, Seated Yoga, Yoga for Seniors, Yoga for Stiffness, Holistic Health, Dr. Moonaz, Yoga for Joint Pain, Gentle Exercise, Accessible Yoga.

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