Living with an autoimmune disease can be exhausting — physically, mentally, and emotionally. Conditions such as rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease affect millions of people worldwide. While medical care is essential, many people are now exploring safe, complementary options to improve their wellbeing.
What are Autoimmune Diseases?
Autoimmune diseases occur when the body’s immune system mistakenly attacks its own healthy cells and tissues, rather than protecting them. This can lead to inflammation, pain, and damage in different parts of the body. There are more than 80 recognised autoimmune conditions, including rheumatoid arthritis, lupus, multiple sclerosis, type 1 diabetes, coeliac disease, and Hashimoto’s thyroiditis. Symptoms often overlap and can be unpredictable, making these conditions complex and sometimes difficult to manage. While medical treatment is essential, many people also turn to supportive approaches like Yoga Therapy to help ease symptoms, reduce stress, and improve quality of life.
One approach gaining attention is yoga therapy for autoimmune diseases. Far from being just stretching or relaxation, yoga therapy is a personalised, therapeutic practice that blends movement, breathing exercises, meditation, and relaxation techniques. Research shows this combination may help reduce inflammation, ease fatigue, and improve overall quality of life.
What Is Yoga Therapy?
Yoga therapy is different from a general yoga class. It’s tailored to the individual and often focuses on:
- Gentle, adaptive movement (asana)
- Breathwork (pranayama)
- Mindfulness and meditation
- Deep relaxation
Sessions can be modified for all ability levels, even during symptom flares.
How Can Yoga Help People with Autoimmune Disease?
Scientists believe yoga supports people with autoimmune conditions through two key pathways:
- Reducing stress and balancing the nervous system. Chronic stress can worsen inflammation. Yoga lowers stress hormones like cortisol and supports the body’s rest-and-digest response.
- Influencing immune and inflammatory markers. Research suggests yoga may reduce pro-inflammatory cytokines (such as IL-6 and TNF-α) and lower C-reactive protein (CRP) levels, which are often elevated in autoimmune conditions.
What Does the Research Say?
Rheumatoid Arthritis (RA)
Studies show that adding yoga to standard treatment can improve pain, joint function, and mood. Some trials also found reductions in inflammation markers and disease activity scores.
Multiple Sclerosis (MS)
Yoga has been shown to reduce fatigue and improve balance, mobility, and overall quality of life. For many participants, yoga was as effective as traditional exercise programs in managing fatigue.
How Often Should You Practice?
In clinical studies, many programs ran two or more sessions per week for at least eight weeks. Short, regular sessions appear more effective than occasional long ones. Consistency is key.
A simple therapeutic session might include:
- 5 minutes of breathwork and grounding
- 10–15 minutes of gentle movement (using props or chair support if needed)
- 5–10 minutes of restorative poses
- 5 minutes of meditation or relaxation
Safety First
Yoga therapy should always be an adjunct to medical treatment, not a replacement. Work with your healthcare provider before beginning. Choose a qualified yoga therapist who can adapt practices for flares, fatigue, or joint instability.
The Takeaway
Yoga therapy is not a cure for autoimmune disease, but it can be a powerful complement to medical care. Research shows it may:
- Reduce fatigue
- Ease pain
- Improve mood and quality of life
- Support healthy stress and immune responses
If you live with an autoimmune condition, a gentle, consistent yoga practice might help you feel stronger, calmer, and more resilient.
References
- Carson, J. W., Carson, K. M., Jones, K. D., Mist, S. D., & Dunn, S. C. (2010). A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain, 151(2), 530–539. https://doi.org/10.1016/j.pain.2010.08.020
- Curtis, K., Osadchuk, A., & Katz, J. (2011). An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. Journal of Pain Research, 4, 189–201. https://doi.org/10.2147/JPR.S22761
- Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for rheumatoid arthritis: A systematic review. Rheumatology International, 33, 1505–1514. https://doi.org/10.1007/s00296-013-2642-5
- Gautam, S., & Kumar, M. (2020). Yoga intervention on inflammatory markers in patients with rheumatoid arthritis: A randomized controlled trial. Restorative Neurology and Neuroscience, 38(3), 225–236. https://doi.org/10.3233/RNN-201047
- Cramer, H., Lauche, R., Azizi, H., Dobos, G., & Langhorst, J. (2014). Yoga for multiple sclerosis: A systematic review and meta-analysis. PLoS One, 9(11), e112414. https://doi.org/10.1371/journal.pone.0112414
- Saeed, S. A., Antonacci, D. J., & Bloch, R. M. (2010). Exercise, yoga, and meditation for depressive and anxiety disorders. Journal of Psychiatric Practice, 16(3), 204–214. https://doi.org/10.1097/01.pra.0000375712.92568.d5
- Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomized control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270–282. https://doi.org/10.1016/j.jpsychires.2015.07.013
