Fibromyalgia is a chronic condition that causes widespread pain.
Although pain is the primary symptom, severe fatigue, neurological symptoms, and cognitive impairments can be equally problematic. FIBROMYALGIA disproportionately affects women and is believed to be a not purely musculoskeletal condition but one caused by how the brain reacts to painful stimuli. But, little did you know, there are yoga routines specified for fibromyalgia!
Many individuals with fibromyalgia find that yoga is helpful…✨
…in managing symptoms, especially when used in conjunction with the right medication.
YOGA, SPECIFICALLY HATHA YOGA, promote positive changes in women coping with fibromyalgia. Participants attended 75-minute yoga classes twice per week for eight weeks.?
After eight weeks of yoga…
…women in the study showed noticeable improvements in both the physical and psychological effects of fibromyalgia.
yoga classes significantly diminish Pain and fatigue.
Furthermore, improvements in depression, the anticipation of pain, and acceptance of chronic illness were also noticeable. Changes in cortisol levels were observed in the women, with levels increasing after participation in yoga. THE OBSERVED CHANGES in cortisol levels may have contributed to pain reduction.1
In one study, researchers recruited participants for an eight-week workshop. In addition to yoga, participants were given educational materials on their condition. Weekly sessions were 75 minutes in duration, and physical activities also emphasized meditative and breathing exercises. AFTER EIGHT WEEKS, participants reported improvement in pain, stiffness, and fatigue.?
It is also show improvement in depression and anxiety
This study’s effects are especially unique because they emphasize many symptoms that are common to fibromyalgia, particularly morning stiffness. Participants reported fewer problems with stiffness upon waking up.?☀
The study implies that yoga may provide benefits to physical symptoms beyond the major feature of chronic pain.2 The type of yoga most commonly used for alleviation of fibromyalgia symptoms is hatha yoga.
Hatha is considered to be a general form with different variations.
This form includes POSES, BREATHING, AND MEDITATIVE aspects.?♀️
Focus on thoughts or mental images is effective in reducing pain. Hatha is excellent for beginners and those individuals with any physical limitations.
Yoga poses can be altered, and props, such as blocks, can help individuals achieve a specific pose.
Sample Yoga Routine
Tree Pose
WHILE STANDING ON ONE FOOT, take the other foot and bring the foot inwards, so the bottom touches the inside of the standing leg.
While balancing, bring the arms up and straight toward the sky. Hold the pose for a minute. For a beginner version, consider bringing the foot in to touch the calf.
Cat-Cow
INDIVIDUALS SHOULD START this pose on their hands and knees with their back flat. Without moving the head, begin rounding the back like a cat.
Next, arch the back to achieve a slight “U” shape. Repeat the movements several times while focusing on breathing.
Downward-facing Dog
Downward-facing dogs typically begin with the individual on their hands and knees, but entering this pose from the standing position may be more comfortable. If the individual is on their hands and knees, raise off the floor while KEEPING THE HANDS AND FEET FIRMLY in place on the floor.
The goal is to bend at the pelvis while keeping the arms and legs straight and firmly making contact with the floor. If starting from the standing position, bend forward at the pelvis to touch the floor. Focus on breathing and hold the pose for a few minutes.
Child’s Pose
WHILE KNEELING ON THE FLOOR, bend the head and torso forward until resting on the thighs.
The individual should place their arms at their side, resting on the floor with the palms facing up. Hold the pose for a few minutes.
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Sources:
1 Curtis, K., Osadchuk, A. and Katz, J. An eight week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. Journal of Pain Research. 2011; 4: 189-201.
2 Hennard, J. Yoga therapy in practice: A protocol and pilot study for managing fibromyalgia with yoga and meditation. International Journal of Yoga Therapy. 2011; 21: 109-121.
