Part of the reason that you feel so good after doing yoga is that your joints have been moisturized. At a 2017 conference of the Rheumatology Nurses Society, yoga instructor Julie Konrad told attendees that “the lubrication of the joints through gentle movement is a way to bring synovial fluid into the joints.” Among numerous other physical benefits, doing yoga helps prevent stiffening of your sensitive fascia or connective tissues.

What’s more, emphasizes Konrad, yoga has stress-reducing benefits, which are important since anxiety can trigger flares.

Props Can Help You Stretch Muscles Without Increasing Joint Pain

As yoga has become more popular, companies have developed various props to help make yoga more comfortable.

Props can be especially valuable for people with rheumatoid arthritis (RA), who may have difficulty doing a full extension of a yoga pose without them, says Ally Hamilton, a yoga teacher in Santa Monica, California, and cofounder of the online studio

“Someone with joint pain might not be able to reach all the way down, but using a block to ‘lift the floor up’ changes everything,” Hamilton says.

You Don’t Need Every Prop To Get Feel-Good Benefits 

Sporting goods stores and yoga studios sell dozens of props, but you don’t need all of them (or even most of them) to have a good yoga practice. You can try various props owned by the yoga studio during a class, to get a feel for the ones that will most benefit you. In some cases, everyday items can take the place of certain props. A folded blanket or home pillows can double as a bolster, for example.

Still, commercial yoga props have a place. Here are some you may want to consider:

The Most Important Yoga Props For People With RA

1. An extra-thick yoga mat

Years ago, everyone did yoga on a towel. But the stickiness of a dedicated yoga mat makes it easier to keep your feet from slipping while you’re in a pose, which is why they became the go-to choice for yogis. What’s more, mats cushion your joints more than a thin towel, which is especially important for people with joint pain. (Of course, it’s nice to place a hand towel over the top portion of the mat, so when you lie down, your face doesn’t land where smelly feet have been.)

Mats come in various thicknesses. Since extra thickness equals more cushioning, you might want to consider one that’s 5mm thick, or get an extra long mat and double over the end to protect your knees. Thinner mats, though, are easier to carry around.

Prices can range from $15 to more than $100. Find various sizes, designs and price points at

2. A pair of basic yoga blocks

One of Hamilton’s favorite props is the block—actually a sturdy thick foam rectangle. Someone with rheumatoid arthritis who doesn’t want to bend their knees as far as they’d need to touch their hand to the floor, for example, can successfully do the pose by reaching down with an upturned block, she says.

Although they come in several sizes, the typical block is about 9 inches long by 6 inches wide and 4 inches high — the perfect height to place your forehead while leaning over in a forward bend, or to use to push your hands against the wall while doing a downward dog pose modified for someone with RA.

It’s best to buy a pair of blocks for poses that require you to reach down evenly on both sides. Gaiam sells a multicolored block for $12 each.

Other Valuable Tools For Doing Yoga At Home With RA

3. A strap

Yoga straps look like a colorful cotton belt you might wear on your trousers. They help hold your arms or legs together if they tend to come apart mid-pose, as well as enable you to stretch into poses that you otherwise aren’t flexible enough to do.

In a standard yoga class, you might be asked to grasp one end of the strap with your fingers, but people with RA should instead use the strap as a loop, says Loren Fishman, MD, a rehabilitation physician in New York and the author of numerous books and numerous articles about yoga and health. In a seated forward bend for example, grab hold of each elbow in front of you and loop the belt around your feet and elbows, he says. (Rather than opening and closing the belt repeatedly, which can be tricky, you can keep it in a loop, loosening it when you come out of a pose.)

Straps typically come in two sizes, 6 feet (good for most uses) or 8 feet (if you’re very tall). A black strap by Yoga Accessories sells for $9 on Amazon.

4. A bolster

While a bedroom pillow can be used to prop up your body while doing restorative yoga poses, a specially made bolster better supports your weight without sinking. If you lie on your back and place the bolster beneath your spine, for example, your chest will open beyond anything that can be done on a regular house pillow. And a bolster placed on your lap as you fold over will help you comfortably stay in a forward bend for longer.

Bolsters are typically filled with cotton batting, with colorful covers that can are usually removable for washing. They come in several sizes, from more tube-like bolsters to basic rectangles. Many have handles to allow you to carry them more easily.

Gaiam sells a rectangular bolster on Amazon for $45.

5. An eye pillow

No matter how challenging the yoga class, there’s nothing like the feeling of ending the class with a deep relaxation. By putting an eye pillow over your eyes, you can block out overhead lights or sunlight and allow yourself to have a more profound rest. Plus, the weight of the pillow encourages your eyes to soften.

Pillows may be filled with flax seeds, beans, manufactured pellets, or other items. Some pillows are scented with calming essential oils to enhance relaxation.

Happy Wraps sells a lavender-filled yoga eye pillow, along with a bonus sleep mask, for $11 on Amazon.