Made by People with Arthritis For People with Arthritis

My Favourites

Just One Move Movement

Downward Dog

Let’s try this full body yoga pose!

Instructions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds

Make it your own

  • Try it in a chair
  • Place your hands onto the seat of a chair and walk your feet backwards until you feel a comfortable stretch. Straighten your back and lower your chest
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds

 

 

Just Done it?

Turn your move into a habit
Share how this move went

Or Share this with someone else

Email
Facebook
WhatsApp
Telegram

Movements

Try Something Else

Just One Move Habit Builder

Turn this movement into a habit!

So you want to move more and live life to the fullest with rheumatoid arthritis? Making a plan means you’re much more likely to stay on track with your movement!

You’ll be able to download, print, and share your plan. Let’s get moving!

Start the Questionnaire

Small wins,
big smiles!

Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

Share yours when you’re ready.

This field is for validation purposes and should be left unchanged.
Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
Small wins Mascot

Small Wins Feed

Elaine

December 2, 2025

Today was snowy outside. I spent the morning looking at the snow out the window, then decided to get outside to enjoy the fresh snow. Walking in the cold air was so refreshing!

Carole

November 3, 2025

I have recently added bird dogs and glute bridges to my weekly routine. I am finding that I have less discomfort and n my lower back after my walks. I believe this small addition has made a big change for me.

Charron

October 21, 2025

Today, even though I’m getting over the flu, I was able to do 30 minutes of low intensity Zumba. It felt good to move.

My Favourites