To reduce stress on the body, it is recommended to start with low-impact and low injury risk exercises or activities. Yoga is an excellent choice, especially if you have just recently been diagnosed with lupus and are feeling anxious or overwhelmed. It’s a stress-free way to relieve joint pain by strengthening the muscles around your joints, improving balance, and maintaining bone strength.
There are many different types of yoga, so you can choose which style feels right for you and your symptoms. Some yoga instructors say to avoid hot yoga, as it is a vigorous form of yoga that is practiced in a warm and humid studio, typically about 105 F (40 °C). The extreme temperature can aggravate symptoms.
Besides hot yoga, the Lupus Foundation of America recommend avoiding or being cautious with these forms of yoga:
• Bikram: a strict form of yoga similarly done in a heated room with 26 postures.
• Vinyasa: yoga where the transition between poses can be very fast, with movements synced to your breath.
• Ashtanga: an energetic style of yoga similar to Vinyasa where you flow through six specific poses quickly and similarly link your breath to movement.
The best type of yoga for people with lupus tends to be restorative yoga. It is a gentle form of yoga that relieves joint pain, loosens ligaments and muscles, and can improve cardiovascular capacity. Hence, on days where you are particularly fatigued, suffering from joint pain, or otherwise flaring up, consider trying restorative yoga with gentle breathwork or a guided meditation.
Other yoga styles that are highly recommended for lupus patients by the Lupus Foundation of America are:
• Hatha: the most popular and well-known yoga form focused on the body, breath, and mind. Great for beginners.
• Iyengar: an offshoot of Hatha yoga focused on the body’s alignment, using props like blocks and blankets to work in a safe and effective range of motion. Poses are held for a longer period of time, making it a useful form for those recovering from injury.
