Yoga for Fibromyalgia
by Leela
Fraser
zone3
What Is Yoga?
Yoga is a physical and mental practice that involves the body, mind,
and spirit. The practice, originating in India, is designed to enhance
awareness, create a mind-body-spirit balance, and (as often practiced
today in the US) to improve fitness. The most common form practiced in the
United States is Hatha Yoga, which includes specific movements or postures
(asanas), deep breathing (pranayama), and sometimes meditation
(dhyana).
Gentle, mindful, and controlled movements can provide a non-impact or
low-impact workout for people in almost any physical condition, especially
helpful for patients suffering from fibromyalgia. Specific exercises, or
asanas, ease tense muscles; improve flexibility; and enhance strength,
balance, and endurance.
What Are The Origins Of This ancient Art?
There is no set date when this great ancient art-science began, but it
goes back thousands of years. Stone carvings in the Indus Valley depicting
yoga postures date back over 5,000 years. Traditionally, yoga was a
spiritual practice, its goal being union with the Absolute or Divine. The
various exercises associated with Hatha Yoga were performed to prepare the
body for long periods of meditation. The word “yoga” means to join or
unite together, and the practice joins together the body, mind, and
spirit. The practice is often associated with Hinduism, but pre-dates the
religion. As have other religions, Hinduism has incorporated elements of
this art into its practices.
Yoga is now practiced around the world for its psychological, physical,
and spiritual benefits. According to results of a study sponsored by the
Yoga Journal, released in June 2003, 15 million Americans, or over seven
percent of US adults, practiced some form of this exercise form.
Yoga For Fibromyalgia?
The gentle exercise form can be practiced by almost anyone. The beauty
of this exercise form is that it is not necessary to be able to do all the
postures; the fibromyalgia patient can work within their own limitations,
and tailor the practice to their specific needs. It is best for the
fibromyalgia patient to take group or private yoga classes. There are
several books and videos on yoga, but patients should supplement their
practice with what is learned in a class. Yoga classes can provide a
better understanding of the yoga practice, especially use of particular
postures that are beneficial for the fibromyalgia condition.
Before the first class, the patient may consider observing a yoga
session. Does the teacher and the pace of the class feel right? There are
many classes and teachers from which to choose, it is important to find a
teacher that feels right. Make sure the instructor has experience dealing
with fibromyalgia.
What Are The Health Benefits?
The practice has obvious benefits relating to stress reduction,
flexibility, and relaxation. But as more studies are conducted, there is
evidence of other tangible health benefits. This art form is an effective
adjunct therapy for a variety of conditions including: fibromyalgia,
arthritis, asthma, diabetes, depression, back disorders, and headaches, to
name a few. Regular practice helps improve strength, flexibility,
coordination, and range of motion. The practice promotes relaxation by
improving circulation, reducing stress and anxiety; and enhances
cardiovascular health, benefiting the respiratory and nervous systems. The
state of relaxation felt from practicing yoga also aids sleep, a common
problem in FM Syndrome.
There are many physiological benefits such as stress reduction and
relaxation when practicing this art form. Many health problems are
triggered or aggravated by stress, stress-reduction helps with the
symptoms of FMS. The practice releases endorphins, the body's natural
painkillers. Pain-Eze along with breathing exercises will expediate the
recovery of fibromyalgia symptoms.
Exercise, Breathing, And Meditation - How Do They Help?
Asanas - Exercises/Postures - Asanas are postures which stretch,
strengthen, and relax the major muscle groups - helping to release tension
and fatigue. Postures that involve compression are beneficial exercises,
since they work to relax tight, sore muscles; stimulate the circulatory
and hormonal systems; and replenish fresh oxygen throughout the body.
Pranayama - Breathing Exercises - Breathing exercises counteract fatigue
and lethargy, helping to reduce harmful stress reactions. Deep, rhythmic
breathing helps to lift depression, and reduce anxiety and inertia, common
issues with those suffering from fibromyalgia. During depression the
breath becomes more shallow and less oxygen is available to the brain.
Both breathing exercises and physical exercises (each with a particular
breath pattern) increase the flow of oxygen in the blood, muscles, and to
the brain.
Dhayana - Meditation - Through meditation the patient learns to
completely relax every muscle in the body, to forget about the body,
turning the attention to the mind. By momentarily stopping all thoughts,
the mind and body experience a rejuvenating break. Meditation practice is
extremely beneficial before going to sleep, improving fibromyalgia sleep
patterns, reducing the dependency on sleep induced drugs. Fatigue, stress
and sleep disturbances, common symptoms of fibromyalgia, can be balanced
through daily meditation practice, allowing patients to get the kind of
deep rest that is often unattainable with normal sleep. Meditation can be
described as the technique of sitting in stillness, stilling the mind and
the body. Even as little as ten minutes every day will greatly improve the
symptoms of FM.
The regular practice enhances the physical, mental, and emotional
well-being, providing a solid support system for coping with symptoms of
FMS.
What Are Safe Asanas - Postures?
Child
Cow/Cat
Downward Facing Dog
Knee to Chest
Bridge
Butterfly
Tree
Corpse
ABOUT THE AUTHOR
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