Top 10 Yoga Asanas To Reduce Fibromyalgia

What is fibromyalgia all about? The answer is yet to be deciphered, even by medical practitioners. What we do know is that it comes with multiple symptoms, including body pain plus an extreme sensitivity towards sound, light and touch. The symptoms vary from person to person, and that is why the mode and extent of treatment also varies. Exhaustion, insomnia, depression—all these are a part and parcel of fibromyalgia. One of the best ways to keep fibro, as it is also called, under control is through the practice of yoga.

But before we learn the yoga poses for fibromyalgia that can help provide relief from fibromyalgia symptoms, it is important to understand this often misunderstood disease and how yoga can help combat it.

How Is Yoga Good For Fibromyalgia?

Here is how yoga helps people with fibromyalgia:

1. Eases Stress Levels:

FMS, as it is commonly known, is quite often triggered and worsened by stress. Yoga helps you unwind, relax, and de-stress with its various poses and breathing techniques. Be it the Bala asana or Shavasana, you will find your body and mind relaxing with time. And not to forget the ever refreshing Anuloma Viloma Pranayama!

2. Eases Stiffness and Improves Flexibility:

Simple stretches, twists, backbends, and forward bends in yoga improve the overall flexibility of the body. The various asanas make sure that your muscles and joints open up, at the same time encouraging better circulation of blood. The inversion poses ensure that your blood surge into the painful points, enabling better mobility.

3. Helps You Combat Pain:

As the tension in the muscles ease and your flexibility and mobility levels increase, the pain that accompanies fibro automatically subsides. Even meditating regularly will help you forget the pain over a period of time. With regular practice, you will be able to divert pain into other creative forms of energy.

4. Helps You Sleep Better:

Sleep, undisturbed and deep, is a must to combat FMS. But, bad luck, as one would put it, the intense pain prevents the sufferer from sleeping. With regular yoga, you will be able to combat the symptoms of this condition, relax yourself, and sleep well.

Top Poses Of Yoga For Fibromyalgia:

Here are 10 yoga poses for fibromyalgia that can help in combating and easing FMS. These poses have been chosen in such a way that even a beginner to yoga can practice them with utmost ease. Make sure you follow the sequence in which the poses have been explained below to ensure better results.

Standing Poses:

1. Tadasana – Mountain Pose:

tadasana mountain pose

This yoga asana acts as a warm up cum opening pose for all types of exercises. It allows you to stretch yourself completely.

How to Do:

  1. Stand on the yoga mat with feet together, heels and toes in contact.
  2. Allow your arms to rest on either side of your body, palms facing your thighs.
  3. Taking a deep inhalation, lift your heels off the ground, allowing yourself to balance on the toes.
  4. Simultaneously, lift your hands above your head, joining your palms in Namaskar Mudra.
  5. Tilt your neck upwards and allow your gaze to be fixed on your palms.
  6. Breathing normally, hold the pose for a count of 10.
  7. Exhaling, slowly relax and come back to normal position.
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This makes one repetition. Do 3 to 5 such repetitions, with a pause of 15 seconds in between.

Benefits:

  1. Improves your posture
  2. Strengthens ankles, knees, and thighs
  3. Improves your awareness levels
  4. Eases back ache
  5. Stimulates and strengthens hips, legs, and feet
  6. Eases pain, aches, and tension experienced all over the body
  7. Encourages better blood circulation
  8. Creates a harmony between body and mind
  9. Improves your energy levels
  10. Leaves you revitalized, refreshed, and rejuvenated

2. Parivrtta Trikonasana – Revolved Triangle Pose:

Parivrtta Trikonasana

Along with stimulating your laterals, it also improves the spine’s flexibility. This is another best yoga for fibromyalgia that is helpful to open up hip flexors and waist.

How to Do:

  1. Stand on the yoga mat with feet together, heels and toes in contact.
  2. Allow your arms to rest on either side of your body, palms facing your thighs.
  3. Take a deep inhalation.
  4. Now, as your exhale, bend to your left leg in such a way that the fingers of your right hand touches the toes of your left foot.
  5. Your gaze should be fixed onto the fingers of your left hand.
  6. Hold the pose for a count of 10 to 20, breathing normally.
  7. Exhaling slowly lift your body up and come back to the initial position.
  8. Repeat this steps with your right side.

This makes one repetition. Do 3 to 5 such repetitions, with a pause of 15 seconds in between.

Benefits:

  1. Strengthens the lower body parts, including hips, knees, and legs
  2. Stretches spine and hip
  3. Improves your breathing
  4. Relieves mild back pain
  5. Offers better sense of balance

3. Ardha Chakrasana – Half Wheel Pose:

ardha chakrasana

Also known as standing backward bend, this is the second pose in the Surya Namsakar sequence and has some fabulous benefits for those who are suffering from acute fibromyalgia symptoms.

How to Do:

  1. Stand on the yoga mat with feet together, heels and toes in contact.
  2. Allow your hands to rest on your waist, with thumbs pointing towards the spine.
  3. Taking a deep inhalation, bend your body backward until you feel a tingle on your spine.
  4. Keep your knees straight.
  5. Hold the pose for a count of 5 to 10, breathing normally.
  6. Exhaling, come back to initial position.

This makes one repetition. Do 3 to 5 such repetitions, pausing for 10 seconds in between.

Benefits:

  1. Improves the flexibility of spine
  2. Improves your breathing
  3. Strengthens and tones hips
  4. Tones, strengthens, and stimulates hips, waist, and thighs
  5. Eases back pain
  6. Stretches and strengthens knees

Beginners’ Tip:

Instead of placing the hand on your waist, use your hands to support your back. Do not over bend during the initial stages as it could worsen the pain.

Inversion Poses:

4. Adho Mukha Svanasana – Downward Facing Dog:

Adho Mukha Svanasana

A great back and spine stretching exercise, the Adho Mukha Svanasana is a mild inversion pose. This one is a variation of the actual pose where you balance yourself against a wall.

How to Do:

  1. Stand about three feet from the wall, with spine and head erect.
  2. Keep your feet together while hands rest beside your body.
  3. Breathing deeply, stretch your arms out.
  4. Exhaling, lean forward in such a way that palms rest on the wall.
  5. Now, slowly slow the palms down, at hips width, in such a way that your abs is parallel to the ground.
  6. Stretch your legs, one at a time, backward, making a 90 degree.
  7. Exerting pressure on the wall, stretch your back.
  8. Taking deep breaths, hold the pose for a count of 10.
  9. Now, breathe normally, and then relax yourself and come back to the initial position.
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Do 3 to 5 repetitions, taking a 10 second break in between.

Benefits:

  1. Stretches and strengthens your back and spine
  2. Improves the circulation of blood
  3. Ease back ache
  4. Stimulates and strengthens legs
  5. Eases anxiety and lowers stress
  6. Offers 360 degree stretch for the body

Seated Poses:

5. Parvatasana – Seated Mountain Pose:

Parvatasana

This pose is quite similar to Tadasana; the difference is that in this pose you sit and stretch. It eases stiffness and improves flexibility.

How to Do:

  1. Sit on the yoga mat, preferably in Padmasana or Sukhasana.
  2. Let your hands rest on the floor, palms on the mat.
  3. Keep your spine and back erect.
  4. Taking a deep inhalation, bring your hands over your head.
  5. Join your palms as in Namaskar mudra.
  6. Tilt your head and gaze at the fingers. Alternatively, you can keep your head erect, eyes closed.
  7. Hold the pose for a count of 10, breathing normally.
  8. Exhaling, bring your hands down to rest on the ground.
  9. Relax yourself.

Repeat 3 to 5 times, with a 10 second pause in between.

Benefits:

  1. Eases stiffness of the back and spine
  2. Stretches and strengthens spine and back muscles
  3. Stimulates and strengthens arms and chest
  4. Eases back pain
  5. Corrects your posture
  6. Creates a harmony between body and mind
  7. Helps you de-stress and relax

6. Baddha Konasana – Cobbler’s Pose:

Baddha Konasana

This is also called the Reclined angle and outward bound angle pose. This yoga for fibromyalgia opens up the hip flexors and strengthens the knees and groins.

How to Do:

  1. Sit on the yoga mat with legs stretched out to your front, hands resting on either sides of the body, palms facing the floor.
  2. Bend your knees outward in such a way that the soles of the feet come in contact with each other. Knees should be about 30 degree away from the floor.
  3. Now bring your hands to rest on the knees.
  4. Allow your heels to come as close to your body as possible.
  5. Press the feet on its outer edges as strongly as possible or until you experience that tingle on your inner thighs.
  6. Keep breathing normally.

Do this for 10 to 15 times.

Benefits:

  1. Opens and stimulates hip flexors, improving its flexibility
  2. Stimulates, opens, and tones groins, improving its flexibility
  3. Strengthens and improves flexibility in the inner thighs and the knees
  4. Eases fatigue
  5. Eases stress and anxiety
  6. Opens up the lower back
  7. Eases back pain
  8. Prone Poses:

    7. Naukasana – Boat Pose:

    naukasana

    This is an ideal pose for FMS, especially if you are experiencing acute back pain. It also helps in toning down your core, offering better relief from obesity-induced fibromyalgia.

    How to Do:

    1. Lie down on the yoga mat in prone position, with your stomach resting on the mat.
    2. Allow your forehead to rest on the floor, while feet are together.
    3. Keep your arms stretched to your front, palms facing the mat.
    4. Taking a deep inhalation, lift your hands, head, shoulders, neck, trunk as well as leg off the floor to the maximum height possible.
    5. Keep your knees and elbows straight. Balance yourself on your belly button.
    6. Breathing normally, hold the pose for a count of 10.
    7. Exhale and slowly relax. Come back to initial position.

    Repeat 5 times, pausing for 15 seconds between repetitions.

    Benefits:

    1. Improves flexibility of spine and back
    2. Stretches and strengthens your thighs and legs
    3. Stretches and strengthens arms
    4. Eases back pain
    5. Eases body stiffness

    8. Bhujangasana – Cobra Pose:

    cobra pose bhujangasana

    This is another best yoga for fibromyalgia that improves your spinal flexibility and strengthens the muscles in the arms and back.

    How to Do:

    1. Lie down on your mat in prone position.
    2. Keep your legs together, arms resting on either side of the body along the chest at shoulder width.
    3. Stretch your legs out at shoulder width with only toes in contact with the mat.
    4. Taking a deep inhalation, press your palm on the mat, simultaneously lifting your body off from the floor, away from your hips.
    5. Tilt your head backward with your gaze fixed on the ceiling.
    6. Stretch until you feel a tingle on your core, without exerting pressure on the spine.
    7. Breathing normally hold the pose for a count of 10 to 15.
    8. Exhale and slowly relax to come back to the initial position.
    9. Stretch out your hands.

    Repeat 3 to 5 times, with a 15-second break between repetitions.

    Benefits:

    1. Stretches and strengthens your back and spine
    2. Stretches and strengthens your entire body
    3. Eases stress and improves mood
    4. Soothes back pain
    5. Decreases stiffness of the lower back

    Pranayama:

    9. Anuloma Viloma Pranayama – Alternate Nostril Breathing:

    Anuloma Viloma Pranayama

    Alternate nostril breathing helps in purifying the entire nervous system. It is, in fact, one of the best stress busting exercises you can ever learn.

    How to Do:

    1. Sit on the yoga mat in Padmasana or Sukhasana.
    2. Keep your hands on your thighs in Gyan mudra.
    3. Now lift your right hand, with palms shaped into Pranayama Mudra. [Your right thumb should be used to close the right nostril, while the middle and ring fingers of right hand are used to close the left nostril].
    4. Close your right nostril and take a slow, deep inhalation with your left.
    5. Close the left nostril, hold the breath for a count of 5.
    6. Open your right nostril and exhale completely.
    7. Now, inhale via your right nostril, close it, hold the breathe for a count of 5, and exhale with your left.

    This completes one round of Anuloma Viloma Pranayama. Do 10 such rounds to begin with, increasing the count to 25 over time.

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