Experts say that there are many poses on yoga for fibromyalgia. How much does it work on patients with fibromyalgia is discussed in coming paragraphs.
My colleague Jenny had a problem of fibromyalgia. She used to suffer from a great pain all over the body. Hence, Jenny was unable to concentrate on her work, unable to sleep etc. When she consulted the doctor, he said this condition is a result of physical and mental stress. He recommended him certain medications like antidepressants and pain killers.
One day I happen to my uncle, who was now working as a yoga tutor. I taught, why not help Jenny!! I discussed her problem with him. Where he said, even he was suffering from the same state a few years back. The one who helped him to get rid of this was, none other than yoga. Practicing yoga can loosen the cramped muscles which can give relief to the fibromyalgia sufferers. He made me learn certain poses which I am sharing with you. Try this!! at the earliest if you too are suffering from the same. These poses even worked out for Jenny. Now she is perfectly fit and fine. Start from today, now its your turn………..
What is Fibromyalgia?
This is a condition characterized by a pain all over your body. The exact cause of this disease is still unknown. But some say, fibromyalgia arises due to the presence of abnormal chemicals present in the brain. Another reason is the physical and the emotional stress experienced by our body. There is no particular age for the development of this state. Fibromyalgia is present in all age groups including children.
Symptoms of Fibromyalgia
- Stiffness in muscles
- Difficulty in sleeping
- Headaches and problems of concentration.
- Irritable Bowel Syndrome.
Yoga for fibromyalgia DVD – Yoga poses for fibromyalgia sufferers
Cobbler’s pose – yoga pose for fibromyalgia
This is also known as Baddha Konasana. Cobbler’s pose is easy to perform and hence can be performed by anybody. This asana can open the middle girdle region. Besides this, it widens elasticity of the hips, ankles and feet. Its good to practice this in the morning hours. But in case of difficulties in waking up early. There’s no problem, you may perform this in the evening also. There should be a gap of (about 4-6 hours) between your meals and the practice. Remember your stomach must be empty while performing this.
How to perform?
First sit straight and lengthen your legs out. Then breathe out and fold your knees, while you pull the heels towards your pelvis. Next, squeeze the soles of your feet close together and allow the knees drop to your sides.
In this 2nd step, Bring your heels close to the pelvis (as much as you can). Now, with the help of your thumb and first finger, clasp the big thumbs of your feet. Ensure, that the external sides of your feet should always remain pressed to the ground.
On attaining this pose, note for the following things
Pubis and tailbone are at the equal distance from the ground. Perineum is in parallel position to the ground. Sacrum must be firm. The torso is extended through the top of the sternum. Moreover, the pelvis is in neutral position with shoulder blades rigidly pressed to the back.
Remember, never force your knees on the floor. Instead you may lower the heads of the thigh bones towards the ground. This can bring your knees down. Stay in this pose for 1 to 5 minutes. Then, inhale and raise the knees and lengthen your legs. Relax and rest!!
Note for Beginner’s: Lowering your knees can be a bit complicated for the beginners. In such cases, you can make use of bolsters. So you will be able to sit on a high support.
- Variation 1: Place your feet away from the mid-line to make a wider angle (between the lower and upper area) of the legs.
- Variation 2: On attaining cobbler pose, exhale and lean forward (where the torso is between your knees). Next, push forward from the hips. Then push your elbows against the calves of your inner thighs. Finally, rest your head on the ground.
The asana is a great prenatal pose, which can boost the reproductive system. Works as a stress reliever by reducing fatigue. Beneficial for pregnant women in helping them acquire safe delivery. Also, treats menstrual problems, increases blood circulation all over the body. Gives better posture by lengthening your spine. Regular practice of this asana can make you stay away from all kinds of diseases.
- Avoid this asana if you are having knee injury.
- Avoid practicing cobbler pose if your are menstruating.
- Sciatica patients can sit on a pillow and practice this pose.
Preparatory poses: Supta Padangusthasana, Virasana, Vriksasana.
Follow up poses: Any standing poses, seated twists and forward bends.
Legs Up the Wall
Also called as Viparita Salabhasana. This is an advanced yoga posture. Which should be performed under the guidance of a certified yoga instructor. You need to put a lot of effort to come into this posture. Viparita Salabhasana can lengthen and strengthen our arms, neck, spine and chest. If done in a regular proper manner, trust me!! this will definitely prove fruitful. Practice this asana on empty stomach. Don’t forget to maintain a gap between your meals and the workout. Here, you have to give a gap of 12 hours. Which means you have to do this in the morning hours. But if you are not a morning person, give a gap of 4-6 hrs when you perform in the evening.
How to perform?
- Lay down flat on your belly and keep your arms under the torso. Then, rest your chin on the ground.
- After this, point your toes out and squeeze the tops of your feet on the ground. Next, shift the body weight on your fours, as you raise your knees away from the ground.
- Now, tighten the glues and your lower belly. Then stretch your lower back where the muscles in your buttocks slant towards your heels. Clutch your fists down as you raise your elbows up towards the belly. Press your arms in the direction of your legs.
- Then, inhale and raise your legs off the ground. Try not to fold your knees. Raise your legs from the thighs. While you perform this, work the upper abs and your mid and lower belly. Your spine must arch (forming a C) and should be able to view your toes in front of you.
- In this final step, exhale and lower your leg, making your arms free from under the torso. Then come onto your fours and turn to Balasana. Breathe and relax.
Note for Beginner’s
- Beginner’s can use a support of a wall to come in a right posture.
- Lay flat on the ground, facing the wall. Then, raise the legs up and push them against the wall to form an arch in your back.
Variations: Once you attain perfection in this pose. You may push yourself a bit to widen your spinal stretch. Try bringing one leg in front and the other behind.
Benefits: This asana can strengthen the chest. It tones the throat chakra, heart chakra and the solar plexus. Treats digestive problems. Uplifts the body, mind and soul.
- If you feel discomfort in the neck, you may put your lips on the ground instead of the chin.
- Don’t perform this, in case of back problems, arm injuries, pregnancy and menstruation.
Preparatory poses: Marjariasana, Adho Mukha Svanasana, Anjaneyasana, Phalakasana, Salabhasana, Virabhadrasana I, Virabhadrasana, Virabhadrasana III, Garudasana.
Follow up poses: Balasana
Standing forward fold
This is a simple forward bent asana. Which can give a good stretch to your spine, thighs, shoulders, upper back, lower back, arms and chest. Workout this pose in the morning hours on an empty stomach. If you perform this in the evening session, leave a gap of 4-6 hrs between the meals and the workout.
How to perform?
- Start from Tadasana. Extend your hands up in the air and inhale during this process.
- In the 2nd step, exhale and fold your body in the forward direction from the hips. Remember always bend this from the hips or buttocks. Maintain the knees straight if possible.
- Then place your hands besides your feet (where your palms are pressed rigidly onto the ground. Fold your hands from the elbows and keep them on the outer part of the calf muscles.
- Stay in this pose for about 1 minute and release. Continue this activity 10 times every day. Inhale and exhale while performing this yoga asana.
Note for Beginner’s: In case of complications place a block under your hands.
Variations: Grip on to the backs of the ankles. Scoop the fingers under the feet (until the toes reach the wrists). Then cross your arms behind the legs. Clasp onto the front of the ankles with opposite hands. Hold the elbows behind your legs.
Benefits: The asana is effective against knee and joint pain. Raises the level of blood circulation and tones the abdominal organs. Practicing on a regular basis can enhance the digestive system. Builds stamina, giving relief from fatigue and anxiety.
- Don’t perform this pose in case of slipped disc problems.
- For individuals with back problems: Fold your knees and place your hands on the thighs instead of the ground.
- If you feel any discomfort in the body. Practice this pose, only after seeking consultation from the doctor.
Preparatory poses: Adho Mukha Svanasana, Janu Sirsasana, Paschimottanasana, Supta Padangusthasana.
Follow up poses: Standing poses, seated forward bends.
Yoga mats for fibrmyalgia
Want to know more on yoga mats?? This would be beneficial for the beginners. Who are confused or don’t know anything about these mats….
These yoga mats are available in different forms, colors and styles according to ones need. Yoga mats are helpful to prevent injury resulting from the slippery surfaces. Thus providing you the necessary warmness and coordination to the body, while performing the poses.
- Certain things to ponder before buying
- Select a comfortable mat. For this, just sit and feel its texture.
- Check for the density according to your needs.
- Very important, buy a yoga mat which is affordable.
Different types of yoga mats
- Beginner’s yoga mat: Specially designed for the beginners. This mat has a solid foundation. Giving maximum comfort level. Moreover its very economical and hence worth for the new students.
- Natural yoga mat: This is an eco-friendly mat made from biodegradable natural rubber. Which has longer durability. It has two cotton scrim constructions that makes it comfortable for stretching in three directions.
- Classic yoga mat: This is mat is commonly used by the yoga practitioners. It has cushioned thickness that can give comfort while sitting, kneeling and lying. Classic mat is suitable for all types of yoga poses. Besides, this is very lightweight. Making it easy to carry anywhere.
- Universal yoga mat: Like its name “universal”. This mat is very popular everywhere. It has a sticky surface and a soft texture. Designed to give extra stability and comfort.
- Harmony yoga mat: This mat is slip-resistant with good cushioning. Made up of open-cell and natural rubber. No worries!! as you can wash this with soap and water.
- Kids yoga mat: Your kids will love this!! The mat is designed with printed cartoons like Winnie the pooh, Scooby doo, Micky and many more. It looks very appealing and colorful. You can trust this, as it is non-poisonous (environment friendly), flexible, waterproof and odourless.
- Monster yoga mat: This is a sticky mat which is soft and extra thick. One can get maximum comfort while performing yoga. It promotes proper cushioning for the ankles, knees and other sensitive regions of the body. Monster yoga mat is made up of closed cell PVC vinyl and fabric mesh.