Fibromyalgia patients are a diverse group of firecrackers. Like many chronic illnesses, people living with Fibro show a variety of different symptoms and responses to treatment. Yet, they all have on thing in common: A determination to reduce their pain and live their lives fully.
Studies show that yoga and mindfulness meditation can help reduce pain and increase the ability to cope with that pain (read here). But, like with any form of exercise, if you have Fibromyalgia it is especially important to practice yoga in a safe and effective way. Here are 5 yoga poses for Fibromyalgia from the Iyengar Yoga tradition that have been reported to help reduce pain:
1. Savasana
Mmm...Productive lying down. Photo by: Missy N https://www.flickr.com/photos/missyn84/
This is my favourite pose in any yoga practice! It translates to English as "corpse pose". If you can do this lying on a mat on the floor without pain that is wonderful. If not doing it from bed is another great option. The only essential is that you get into a position that is comfortable for you. If you would like to use a pillow or blanket under the head and knees that is another option that is common in restorative yoga.
Once you have found a comfortable position, begin to focus on your breathing. Don't try to control or change how you are breathing, just try tuning into the natural rhythm of your breath.
You can stay in this pose for any time from 5 to 20 minutes. If you have not done meditation before, a good start is staying here focusing on your breath for 5-10 minutes. As you get more comfortable meditating, you can stay here for as long as you feel relaxed and comfortable. I usually start and finish my classes with a meditation in Savasana.
2. Sphinx
Stretch like an Egyptian
Photo of Faith Hunter by Embrace Yoga http://embracedc.com
This is a gentle alternative to cobra or upward dog. It stretches and strengthens the lower back muscles. This is important for managing back pain and improving posture.
You can do this pose as part of a modified sun salute or hold it for 2-5 minutes (starting with 2 and building your way to 5 as you gain strength).
3. The Wiggle and Waggle
There is no photo of this so enjoy cute puppies!
Photo by Jessica https://www.flickr.com/photos/25212471@N03/
Sam Dworkis, a yoga teacher specializing in Fibromyalgia management, calls the wiggle waggle the most important pose anyone living with a chronic illness can do.
To do the wiggle and waggle, stand in front of a desk or table and place your hands flat on the surface. Walk your feet back and bend your knees slightly until the spine is long and the arms are extended. Keeping the neck and shoulders neutral, inhale as you bend one knee. On the exhale, begin to stretch the opposite side of the body. On the inhale return to a neutral position. Rinse and repeat 3 times before switching sides.
4. Forward fold
Use a pillow or blanket under your head to make this pose more comfortable. Photo by: Kelly https://www.flickr.com/photos/43717960@N03/
Sitting in a cross-legged position, place your hands on the ground and slowly walk your hands forward until you feel a stretch in your lower back or hips. Stacking pillows or blankets under your head helps make this pose restorative. As I show in this video, doing supported forward bends helps get the body ready to rest and digest. It's a great pose to do before bed or any time when you need to slow down.
5. Supine Twist
Use a pillow under or between your knees if you feel any pain there. Photo by: Yoga Mama https://www.flickr.com/photos/yogamama-co-uk/
Lying on your back with your feet planted on the floor (or bed), let both knees drop to one side. Extend your arms into a "T" position. You can either keep your neck neutral or look over the opposite shoulder- whichever way feels more comfortable.
Hold this pose for 3-5 minutes and then switch sides. If this is uncomfortable on your knees or hips, add a blanket below or between your knees!
Don't forget...
Yoga is about listening to your own body and figuring out what works for you. If any of these poses make you feel worse after 24 hours, stop doing them!
Like any therapy, yoga can be personalized to your particular body and needs. If you'd like to get more in depth to your yoga practice, get in touch! Let me know in the comments how you found these yoga poses for fibromyalgia pain!
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