Yoga for Inflammation - 6 Poses You Can Try Today

We love the way yoga relieves our mental stress, but did you know yoga poses can help ease physical inflammation, too? 

Meghan Ormsby is a local yoga instructor here in the Milwaukee area. We asked her to share a few beginner-level poses that may help fight inflammation. 

Our personal favorite might be Legs Up a Wall - we can attest that it feels amazing after a long WFH day. But all of these poses are great for any time of day, whether working out the kinks after another night on a not-so-great mattress, or loosening up stiff muscles after working out. 

(A ZYN bottle is optional, but we happen to think it's a brilliant accompaniment.)


Trikonasana (Triangle Pose)

Trikonasana is a gentle twist that helps lower inflammation by being a stress relieving pose as well as detoxifying internally. This pose is historically known to decrease symptoms of arthritis and osteoporosis that are linked to inflammation. Starting from warrior II on the right, straighten your front leg, T the arms out and hinge forward on your right hip as you tic toc your arms with the left arm reaching towards the sky. Stay in this pose for 4-8 breaths as you enjoy the relaxation of this stress relieving pose.

 Trikonasana (Triangle Pose)

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose is an all around great pose for anti-inflammation as it can improve circulation, alleviates stress and even help with depression. It can also help in regulating the nervous system and calming the brain. To reel these benefits, begin on the spine with the feet planted on the ground about hip width distance apart and lift the hips towards the sky to allow the spin to pick up off the ground. Take 4-8 breaths that begin through the nostrils.

 Setu Bandha Sarvangasana (Bridge Pose)

Ashta Chandrasana (Crescent Lunge)

Crescent pose is a staple in any yoga practice as its benefits are endless. This pose engages the entire body from head to toe which in turn helps reduce the body’s inflammatory response.

Ashta Chandrasana (Crescent Lunge)

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana is a deep spinal twist that boosts blood purification along with internal organs that makes this pose great for anti inflammatory purposes.

Come into this pose by starting in a seated position and extend your legs long. Inhale to bring the right knee into the chest and exhale to step the foot over the left extended leg towards the outer hip. Root the right foot down as you bend into the extended leg to bring the left foot in towards the right glute. Inhale to extend the arms towards the sky, exhale to twist and bring the left elbow to the outside right knee and the right hand back behind the spine. Stay in this pose for 4-8 breaths: with each inhale extend through the crown of the head and with each exhale twist a bit deeper.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Viparita Karani (Legs Up the Wall Pose)

Legs up the wall pose is the ultimate anti-inflammatory pose as it has all the benefits of an inversion, without having to stand on your head! This pose allows the blood to regulate and decrease inflammation in tired feet, ankles, and legs. The blood flows back to the heart and allows your heart rate to regulate with breathing. This pose can be done anywhere with a vertical service to bring the legs up on!

Viparita Karani (Legs Up the Wall Pose)

Supta Matsyendrasana (Supine twist)

Supine twist detoxifies both the physical body as well as the mind and helps with chronic inflammation. To come into this pose and gain these benefits, begin on your back and pull your knees into the chest before allowing one leg to go long and the other crosses over to the opposite side. Allow your shoulders to stay connected down to the earth and breathe 8 deep nostril breaths to complete this spinal twist.

Supta Matsyendrasana (Supine twist)

Leave a comment and tell us how you're incorporating yoga into your daily routine.

*These statements have not been evaluated by the Food and Drug Administration. The products are not intended to diagnose, treat, cure, or prevent any disease.

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