Introduction
A conservative estimate of its prevalence is 2% of the general population, but it may be as high as 3-5%.The majority of fibromyalgia sufferers seem to experience morning stiffness at some point during their illness. At least 70% of people with fibromyalgia deal with morning stiffness on a regular basis. 50% of these people experience chronic morning soreness and stiffness that lasts for hours, day after day. This morning stiffness can have a huge impact on a person's daily activities, making it difficult to sit, stand, or rest for extended periods of time.Fibromyalgia occurs in about 2 percent of the population in the United States. Women are much more likely to develop the disorder than are men, and the risk of fibromyalgia increases with age. Fibromyalgia symptoms often begin after a physical or emotional trauma, but in many cases there appears to be no triggering event.
Yoga and Fibromyalgia
Fibromyalgia and yoga are a great combination for easy stretches, careful strengthening, plus relaxation techniques. One of the oldest forms of organized exercise, yoga dates back over 5000 years. A terrific aspect about fibromyalgia and yoga is that there are hundreds, maybe thousands of different poses, called postures, which provide variety. Yoga also helps integrate your mind and body, creating a healthier you. It is important to perform yoga postures for the whole body, not just postures that target a certain area or problem. The form you use during a posture is more important than how far you can go into a posture. Yoga is not a competition with others. It is for you to discover yourself and your abilities. Yoga can be a good, gentle way to stretch your body and loosen up tight muscles and joints. It also helps with balance and strength, and as you become more advanced, it can provide you with a cardiovascular workout as well. Some people treat yoga just as exercise, but when done in the traditional way, which emphasizes controlled breathing and awareness, it also can help you relax, calm and focus your mind, and deal with emotional turmoil.Fortunately, yoga can provide two invaluable things to people with fibromyalgia: relief from symptoms and hope. Though it isn't a cure, yoga can offer a better quality of life. A 1999 study led by Patrick Randolph, Ph.D., at Texas Tech University's Health Sciences Center found that a program of gentle yoga stretches and mindfulness meditation reduced pain and improved patients' ability to cope with it.
YOGA POSES FOR FIBROMYALGIA
Mountain Pose
Stand with heels and toes together, arms at sides. Feel yourself tall as a mountain, lifting your chest and dropping your shoulders. Imagine a string lifting the back of your head yet still with your feet firmly planted on the ground. This is the beginning position for all of the standing exercises. Return to this posture between each exercise. Hold for one or two complete breaths.Dancer's Pose
(Improves poise and balance, relieves back and shoulder tension) Inhale. Shift your weight to one foot. Grab hold of the other foot behind you while raising your opposite hand above your head and exhaling. Hold this position while breathing. Lower arm and leg slowly. Practice 3 times, each side.Downward Facing Dog
Helps shoulders, hamstrings, calves and back. Begin on hands and knees. Spread the fingers like stars, turn the toes of the feet under and lift the hips towards the sky. Press the chest towards the tops of the legs and relax the neck. Downward facing dog helps with shoulder rotation, allowing that shoulder to graze the side of the face when swimming.Pyramid Pose
Helps hamstrings, lower back and hips. From down dog, step the right foot up between the hands. The heel of the right foot is in line with the arch of the left foot. Hands are on the floor, on both sides of the right foot. Straighten both legs. The top of the head drops down along the right leg. Repeat on the left leg.Cat Pose
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.Half Spinal Twist
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.Lion pose
Helps bring blood flow to sore throat and head cold for quicker recovery. Place hands on thighs with knees bent. Spread fingers as wide apart as possible. Open mouth as wide as you can, stick out tongue as far as you can, open eyes as wide as you can without blinking. Hold this posture until your eyes start to water, staring at one spot. Repeat until your eyes water a lot.Cobra Pose
This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section.YOGA ASANAS FOR FIBROMYALGIA
NAUKASANA
Steps
- Lie down straight on the abdomen with forehead resting on the floor.
- Keep your feet together and arms extended forward with palms on the floor. While inhaling, raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as possible.
- Keep your elbows and knees straight. Balance the entire weight of your body on the navel. Maintain this posture as long as possible.
- While exhaling, bring down your legs, hands and forehead to the ground. Then relax in Makarasana.
PARVATASANA
Steps
- Start by sitting in Padmasana
- Interlock your fingers. Then stretch your hands vertically above your head. Keep your head bent forward with your chin on your breastbone.
- Stretch up your arms as you pull up your shoulder-blades. Your palms must be facing upwards.
- Maintain the pose for a minute or so with deep, slow breathing. Next uncross and recross your legs the other way. Now interlock your fingers and repeat the pose, with your back erect.
