How To Reduce Fibromyalgia with Yoga

By Subodh / February 8, 2015

Fibromyalgia – while you may have come across this term, no one has the right definition for this medical condition. It is a painful situation accompanied by extreme sensitivity towards touch, sound, and even light. Since there are no sets of pre-specified signs and symptoms, there is no proper treatment available. However, studies have vouched for a holistic healing of Fibromyalgia and its symptoms via yoga.

Here is you can reduce fibromyalgia with yoga:

  1. Curbs down the stress and tension associated with the condition
  2. Ease the stiffness
  3. Lowers the muscular pain
  4. Improves flexibility
  5. Corrects posture issues
  6. Helps you sleep better

Take a look at these 5 yoga poses that are quite simple, yet very effective in easing Fibromyalgia’s symptoms. Just practice the steps in the sequence outline for better benefits.

The 5 Effective Fibromyalgia Yoga Poses

1. Tadasana – Mountain Pose

mountain pose
A warm up pose, it allows you to stretch yourself in a better way, paving way for better circulation. It also corrects your posture while stimulating your hips, legs, ankles, thighs, and feet. A wholesome stretch for the entire body with an enjoyable level of relaxation – that is what Tadasana bestows you.

How to do:

  1. Stand straight on the mat, feet separated at hip distance.
  2. Rest your hands on either sides of the body, palms facing to the front.
  3. Inhale and lift your arms over your head.
  4. Interlock the fingers and turn the palms to the ceiling
  5. Tilt your neck gently and fix the gaze on the fingers.
  6. Inhale again and lift your heels from the mat and come on your toes.
  7. Breathing deeply, balance in this posture for 10 deep breaths.
  8. Exhale, release the heels to the floor, hands to the sides of the body and come back to the initial position.

This makes one repetition. Do 5 such repetitions.

2. Hasta Uttanasana – Crescent Moon Pose

Hasta Uttanasana

A mild backward bending pose, it is known to improve the circulation. It eases the back pain, while easing the stiffness experienced in the back and knees. The spine become stronger, more supple, and flexible.

How to do:

  1. Stand with feet together on the yoga mat. Keep the heels and toes in contact.
  2. Let the hands rest along your body, palms facing the thighs.
  3. Inhale and support your back with your palms. The thumbs should come on the centre point while fingers point out.
  4. Inhale again and bend backward.
  5. Keep breathing, deepening the bend with each inhalation. Keep doing this till you feel the tingle on the spine.
  6. Ensure that the knees are straight.
  7. Breathe deeply and hold the posture for 5 deep breaths.
  8. Exhale, release your palms, and come back to the starting posture.

This makes one repetition. Do 5 such repetitions.

3. Bhujangasana – Cobra Pose

 bhujangasana
Strengthen your back and chest muscles, while putting the stiff back at ease with the Cobra. It also stimulates and strengthens the spine, while making it more supple and flexible.

How to do:

  1. Lie down on your mat on your abdomen.
  2. Join the legs and keep the toes extended towards the back side.
  3. Let the arms rest along the body, palms aligned at the chest. Allow the forehead to rest on the mat.
  4. Now, separate the legs at shoulder distance.
  5. Inhale, press the palms on the mat, and lift your torso off the mat.
  6. Keep elbows bent. Suck in the navel. Squeeze the butts and engage your thighs, quadriceps, and glutes.
  7. Inhale and straighten your elbows, allowing your torso to be balanced on the abdomen.
  8. Tilt the head backward and fix the gaze on ceiling.
  9. Hold the posture, breathing deeply, for 10 deep breaths.
  10. Exhale, release your arms, and torso, and come back to starting posture.
  11. Stretch your hands to your front and relax.

Do 5 repetitions.

4. Parvatasana – Seated Mountain Pose

Parvatasana

This is the seated version of Tadasana and offers similar benefits, including better flexibility and lower levels of stiffness. It also allows you to relax better. Just ensure that your spine is erect as you hold the posture.

How to do:

  1. Sit in a cross legged position on the yoga mat, spine erect, shoulders, neck, and head relaxed.
  2. Allow the hands rest on the mat, palms facing the mat.
  3. Inhale and lift your hands over the head.
  4. Interlace the fingers and turn the palms to face the ceiling.
  5. Lift your head and fix the gaze on the fingers.
  6. Hold the posture, breathing deeply, for 10 deep breaths.
  7. Exhale, release the hands, and relax.

Repeat 3 to 5 times.

5. Shavasana – Corpse Pose

Shavasana

This is yoga pose everyone advises when there is an emergency for relaxation. Let go off yourself while in Savasana and feel relaxation slowly stepping in…

How to do:

  1. Lie on the yoga mat on your back.
  2. Keep your legs spread out, slightly more than the hip width.
  3. Spread out your hands, slightly away from the body, providing enough space for armpits to breathe.
  4. Keep the palms facing the ceiling.
  5. Lift your head and place it back gently to provide more space for the neck.
  6. Close your eyes, curl the fingers naturally, and relax the toes.
  7. Focus on your breath and hold the posture, breathing naturally, till you are completely relaxed.
  8. Once you are relaxed, gently move the fingers and toes. Move the head from side to side.
  9. Lift your hands over your head, interlace the fingers, and give your body a nice and deep stretch.
  10. Bend your knees and turn to your right. Lie down for a couple of breaths.
  11. Sit down in any comfortable seated posture, while keeping the eyes closed.
  12. Rub your palms generously until they turn warm.
  13. Place the warm palms on the eyes and slowly open the eyes into your palms.

Do you know any yoga poses that would offer relief from FMS? Share with us…