Yoga for Fibromyalgia Patients

Yoga is one of the best and most accessible ways to include physical activity into one’s life. Yoga isn’t all fancy classes and flattering (and expensive) Lululemon pants. This type of exercise not only increases strength and tones the body, but research strongly suggests that it increases grey matter in the brain and teaches its practitioners how to remain calm and centered. Plus, classes, poses, and tutorials for all levels and types of yoga can be easily found for free online for people who do not want to, or cannot, leave the house and need to find an in-person yoga class.

However, when someone has fibromyalgia, or any type of chronic pain, they know exactly how difficult it is to get the exercise that they should be getting. Because there is so little known about the disease, it is hard for people to find treatment that works for them. The thought alone of exercise and movement for the 10 million people who live with fibromyalgia may bring pangs of pain. 

Yoga has the ability to calm mind, it is helpful for chronic illness. Though the body performs more difficult tasks yoga conditions the brain to focus on easy attainable steps. Below are some poses which may be helpful for fibromyalgia patients:

Childs pose

 Kneeling, leaning the body weight on the back of the shin, until the forehead touches the ground, the top part of the body should be leaned forward. Underneath the forehead, with stacked hands, feel free to prop the head up. Take a deep breathe. This pose quiets the mind and enables the person to center them self. Distraction is no longer an issue here and entirely the person can focus on the movement.

Leg-up-the-wall pose

Lie down against the wall and lean your leg up. Do the way you feel comfortable but the legs should be straight up against the wall. Focus on breathing. As a bolster use a blanket or a pillow.  When people are in pain still they can do this exercise since it is a gentle exercise. In this pose the person stands inverted so the blood can switch directions to flow. Thus the fatigue can be improved and swelling can be reduced. It allows relaxation of hips and legs.

Mountain pose

The person stands straight, feet should be close together. Shoulder should be drawn back. Imagine that through the length of the body there is a pole sticking. For mental stamina, grounding and focus this pose is excellent. The person should imagine that energy is being gathered from the ground thus this will make the person feel relaxed, muscles and organs will improve and stress will be reduced.

Standing forward fold

In front of the chest hands should be in prayer position. Deeply inhale. Swan dive down, in front of your bottom hand, your top half should be hanging. By doing this pose the person can focus on breathing. This eliminates more of the stimuli. Also it gives the body a calming effect. Initially the person may feel uncomfortable. But it will make the body feel relaxed due to stretching.

Savasan

By laying supine this pose can be attained. Keep your hands from the side and palm up. Relax your feet and keep your legs down on the ground. You can also bend your knees and on your floor keep your feet flat.  Usually this pose is the concluding posture done at last. It makes the mind quiet and relaxed. It takes away focus from breathing and cools down the person and before they move on with their day they can unwind themselves.  Stimuli is eliminated since the eyes are closed.

Cobra

First lay flat on the stomach. On either side of the chest, put your hands flat on the ground. The top part of the body should be pushed up so that you this will raise off your head, neck and chest.  This pose opens up the chest. It also opens up the front of the body. The areas that are extremely sensitive in people with fibromyalgia can be strengthened by this pose.

Warrior I

Spread out your legs in an upside down V position. Face it forward. The front foot and back foot should be perpendicular. Hold arms above the head and lean into the front leg. For building lower body strength this pose is great. Any tightness in the calves can be relaxed. It strengthens the back and arms and legs. The person can focus on breathing and this pose helps to gain strength.