Hour 88 Yoga Therapy – Fibromyalgia
Fibromyalgia Yoga Therapy
Fibromyalgia is a chronic disorder associated with widespread musculoskeletal pain, fatigue, sleep disturbances, and increased sensitivity to pressure. It impairs the brain’s ability to process pain signals, resulting in exaggerated pain perception. Fibromyalgia patients also tend to suffer from anxiety, depression, and cognitive impairment (so-called “fibro fog”).
Yoga therapy provides a gentle, comprehensive way to work with fibromyalgia. It enhances physical flexibility, stabilizes the nervous system, lessens stress hormones, and generally promotes well-being.
Therapeutic Aims of Yoga in Fibromyalgia
Relax muscle tension and fatigue
Enhance quality of sleep
Enhance mobility and flexibility
Sothe the nervous system
Develop emotional strength
Recommended Asanas and Practice
1. Supta Baddha Konasana (Reclined Bound Angle Pose)
Importance: Deeply restorative, releases hips, relaxes the nervous system.
Modification: Utilize bolsters and cushions beneath the knees and spine for support.
Practice time: 3–5 minutes, attention on slow breathing.
2. Balasana (Child’s Pose)
Importance: Releases tension in the lower back and encourages grounding.
Modification: Position a cushion beneath the torso or between the thighs and calves for support.
Caution: Do not do if knee pain exists.
3. Viparita Karani (Legs-Up-the-Wall Pose)
Importance: Relieves fatigue, enhances circulation, and quiets the mind.
Modification: Use folded blankets under hips to take pressure off lower back.
4. Marjariasana-Bitilasana (Cat-Cow Stretch)
Significance: Increases spinal flexibility, eases stiffness in neck and back.
Tips: Practice with slow breath—inhalation in cow pose, exhalation in cat pose.
Modification: Can be performed sitting on a chair for those with wrist or knee pain.
5. Shavasana with Body Scan (Corpse Pose with Relaxation)
Significance: Critical for nervous system regulation and chronic pain management.
Instructions: Practice with guided body scan, bringing attention to each body area.
Modification: Utilize cushioning under the knees and head for complete ease.
Breathing Techniques (Pranayama)
Nadi Shodhana (Alternate Nostril Breathing)
Balances sympathetic and parasympathetic system.
Dirgha Shwasan (Three-Part Yogic Breath)
Instructs diaphragmatic breathing and induces relaxation.
Chandra Bhedana (Left Nostril Breathing)
Cooling the body and rest-inducing.
Guidelines for Yoga Practice in Fibromyalgia
Move slowly: Practice at a relaxed pace, refrain from over-stretching.
Use props: Bolsters, blankets, and chairs minimize effort.
Focus on breath: Mindful breathing decreases perceived pain.
Brief sessions: Daily practice of 15–30 minutes is superior to infrequent long sessions.
Keep warm: Provide a warm, comfortable environment to minimize muscle stiffness.
Conclusion
Yoga therapy provides a gentle and non-invasive support system for individuals with fibromyalgia. Though it is not a cure for the disease, regular practice tames the severity of symptoms, elevates mood, and enhances sleep and energy. The solution is gentle, mindful movement, guided relaxation, and intense focus on the breath.