Living with an autoimmune condition can feel like a roller coaster. Some days, you have energy. Other days, even small tasks feel impossible. Finding tools that support you on both good and bad days is key. For me, that tool is yoga. Not only is it a powerful practice for healing and balance, but it also provides much needed autoimmune relief.

Yoga isn’t just a type of exercise—it’s a powerful practice for healing and balance. While movement is a part of it, yoga is so much more. It’s a philosophy, a way to calm the mind, and a tool for self-care. The best part? Anyone can do it, no matter their health or mobility. Let’s explore how yoga can give you autoimmune relief and support your healing journey. 

What is Yoga, really?

Yoga is more than just stretching—it’s an ancient practice that originated in India thousands of years ago. It is a philosophy, a way of life, and a path to self-awareness. 

The Philosophy of Yoga

The physical postures (asanas) are only one small piece of yoga. Yoga also includes breathwork (pranayama), meditation (dhyana), and ethical principles like the Yamas (guidelines for how we interact with the world) and the Niyamas (self-discipline and inner growth).

Yoga Beyond the Physical

Reading Yoga Mind: Journey Beyond the Physical by Suzan Colon truly opened my eyes to the deeper meaning of yoga. I realized that yoga isn’t just about poses—it’s a mental and spiritual practice that anyone can do. That’s what makes yoga so healing. It meets you where you are and helps you reconnect with yourself, no matter what your body is going through. 

What Are the Health Benefits of Yoga?

Yoga isn’t about fancy poses or pushing through pain. It’s about gentle movement, breath, and intention working together to support your wellbeing. Here’s how it supports autoimmune relief:

– Reduces inflammation

Yoga helps reduce inflammation—gentle movement and breathwork lower stress hormones, calming the body’s inflammatory response. For autoimmune disease, this can be a game-changer.

– Supports the nervous system

Yoga activates the parasympathetic nervous system (rest-and-digest mode), counteracting chronic stress. Stress can worsen autoimmune conditions, and yoga helps switch your body into a state of calm and recovery.

– Boosts mobility and flexibility

Stiff joints? Muscle aches? Asana practice improves circulation and keeps you moving with ease. Even on bad days, yoga can help your body feel a little more free.

– Enhances mental well-being

Meditation and breathwork reduce anxiety, brain fog, and stress, helping you feel clearer and more grounded. With autoimmune conditions, mental health is just as important as physical health. Yoga helps to nurture both.

– Encourages self-awareness

Yoga teaches you to listen to your body. Knowing when to push forward and when to rest is a helpful tool for anyone with a chronic illness.

Why Has Yoga Been Around for So Long?

Yoga has been practiced for thousands of years—and for good reason. It’s not just a trend. It’s a holistic practice that supports mind, body, and spirit, offering healing benefits that modern science is now catching up to.

The Science Behind How Yoga Heals

Studies show that yoga positively affects the autonomic nervous system, shifting the body from “fight-or-flight” mode (sympathetic nervous system activation) to “rest-and-digest” mode (parasympathetic nervous system activation). This shift lowers cortisol levels, reduces inflammation, and improves immune function—all crucial for managing autoimmune conditions.

Research has also found that yoga can lower inflammatory markers in the body. A study published in Frontiers in Human Neuroscience showed that consistent yoga practice reduces levels of pro-inflammatory cytokines, which are often elevated in people with autoimmune diseases. Another study in the Journal of Clinical Rheumatology found that people with rheumatoid arthritis who practiced yoga had less joint pain and better mobility.

Yoga and Mental Health

Beyond the physical, yoga has profound mental health benefits. Research in JAMA Psychiatry found that yoga can be as effective as cognitive-behavioral therapy (CBT) in reducing symptoms of anxiety and depression. This is especially important for those with chronic illnesses, as stress and emotional distress can worsen symptoms. Finding hope in small moments can also make a difference when healing feels overwhelming. Here are my helpful tips for navigating the healing journey.

A Timeless Practice of Healing

So why has yoga stood the test of time? Because it works. It blends ancient wisdom with modern science, supporting the body’s natural ability to heal. Whether you’re looking to lower inflammation in your body or simply to reconnect with yourself, yoga continues to prove its value, generation after generation.

How Yoga Has Helped Me

Before yoga, I felt stuck. I hated “exercise”. Every time I tried to work out, it felt like a chore. Then, I stepped onto the mat. 

At first, I was very intimidated. My first yoga class was an Ashtanga class, an intense, structured practice. I worried I’d do it wrong. But something about it kept me coming back. In the middle of my stressful school day, yoga became my peace. It was the place I found my strength and learned to surrender. I learned the power of my breath by learning Ujjayi breathing and chanting. Something awakened in me, and I fell in love. No “exercise” class ever made me feel this way. Over time, yoga became my safe space—a place where I could release stress, move without fear, and reconnect with my body in a loving way.

My Yoga Journey with Autoimmune Disease

After my autoimmune diagnosis, I knew I needed to change how I lived. I dropped out of college and signed up to become a certified yoga teacher. This changed everything. Learning the deeper aspects of yoga helped me tailor my practice to my body’s needs as well as help others like me. I noticed:

• Less pain and stiffness in the mornings
• A calmer mind, even on hard days
• More confidence in my body’s ability to heal
• A stronger connection between my body and mind
• A way to move, even on days when I felt exhausted

Now, yoga is part of my daily routine. Some days, it’s a full practice. Other days, it’s just a few stretches or mindful breathing in my car. But every day, it provides autoimmune relief, helping me feel more balanced and at ease. If you’ve ever felt resistance to healing, you’re not alone—here’s how I found the courage to heal with chronic illness.

Ready to Try Yoga for Autoimmune Relief?

You don’t have to be flexible or experienced to start. Just begin. Whether it’s five minutes of deep breathing or a full gentle flow, every step counts. If you’re looking for a way to support your body and mind, yoga might be the missing piece. 

Start Small, Start Today

Yoga doesn’t have to be an all-or-nothing practice. Start where you are, and don’t worry about doing everything “right”. Whether it’s taking a few deep breaths before bed tonight or trying some gentle stretches in the morning, every little bit counts.

Want to explore more? 

Check out Yoga Mind: Journey Beyond the Physical by Suzan Colon for a great read on yoga you can do any place, any time, anywhere on your healing journey. And if you want some asana inspiration, here are my favorite yoga practices for autoimmune health to get you started!

• Fill Your Cup Yoga  |  20-Minute Home Yoga
• Yoga for Digestion  |  30-Minute Yin Yoga
• LIVE 60 MIN ASHTANGA YOGA – guided class 
• 7-Minute Meditation to Start Your Day
• Yoga For Aging |  Slow and Gentle Yoga