Do Yoga

Consider Yoga

Practicing yoga's postures and controlled breathing exercises can help you manage stress and anxiety. Take the necessary steps to learn about yoga -- how it can help ease chronic pain, where to find a good class, and what to expect from it.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers: Anxiety, tension

Treatments: Balance exercises, range-of-motion exercises, stretching, breathing exercises, muscle relaxation, mindfulness

Categories: Exercise

Duration

7

Yoga and Fibro

Yoga's combo of stretching, strengthening, and deep breathing can help several fibromyalgia symptoms. Practicing yoga may help ease your pain, anxiety, depression, sleeplessness, and fatigue. Doing it a couple of times a week may also make it easier for you to cope with your condition and focus on what you can do instead of what you can't.

Prompt: Yoga can help.

CTA: Yoga may ease fibro pain.

Conditions: Fibromyalgia

Symptoms: Concentration problems, memory problems, dizziness, fatigue, feeling sick, difficulty sleeping, weakness, flu-like symptoms, stiffness, anxiety, depression, mood changes, abdominal pain, aching, headache, muscle pain, pain, lower back pain, upper back pain, tenderness, insomnia, unrefreshing sleep, all over pain, difficulty sleeping

Triggers: Anxiety, stress, strong emotions, tension

Treatments: Exercise, muscle strengthening, yoga, stretching, breathing exercises, relaxation therapy, stress reduction, balance exercises, range-of-motion exercises, mindfulness, relaxation

Categories: Exercise

Yoga Move

While it's best to find a yoga teacher who has experience with fibromyalgia, there are some poses you can try on your own. Sit facing a wall with your knees bent. Lie back, keeping your bottom close to the wall and swing your legs to rest on the wall. Raise legs so they rest straight up the wall. Breathe deeply and hold the pose for a few seconds.

Prompt: Strike a pose.

CTA: Try this sample yoga pose.

Conditions: Fibromyalgia

Symptoms: Stiffness, muscle pain, joint tenderness, lower back pain, upper back pain, hip pain, all over pain

Triggers:

Treatments: Exercise, muscle strengthening, yoga, stretching, breathing exercises, relaxation therapy, stress reduction, balance exercises, range-of-motion exercises, mindfulness, relaxation

Categories: Exercise

Yoga Class Unveiled

The image of advanced yoga poses deters some from this calming exercise. For all its types, yoga has 2 main parts: breathing and stretching postures. Yoga beginners do some postures standing, lying down, or even in a chair. It's done barefoot, in loose clothing.

People use mats to sit on or as extra cushioning for tender knees.

Find a good instructor who can adapt any challenging or painful moves to help meet your needs.

Prompt: No pretzels required.

CTA: Get informed about yoga.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers: Anxiety, tension

Treatments: Balance exercises, range-of-motion exercises, stretching, breathing exercises, muscle relaxation, mindfulness

Categories: Exercise

Certified Instructors

Yoga classes may be offered in community centers, health clubs, the YMCA, or specialized yoga studios. Some may have beginner's classes or gentle yoga. Search the Yoga Alliance website for certified yoga teachers near you.

Be early for your first class so you can tell the leader about your condition. Then she can help adapt any poses that aren't safe for you.

Note that there are many different styles of yoga and some may be more appropriate for you than others. Discuss this with a certified instructor or your health care provider.

Prompt: Avoid pain.

CTA: Seek a yoga teacher.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Exercise

How Yoga Helps

The studied benefits from yoga almost sound too good to be true.

Physically, yoga:

* Strengthens muscles and endurance

* Improves flexibility and balance

* Increases energy and may decrease body aches

* May help boost immunity

Mentally, yoga:

* Increases positive feelings, coping, and well-being

* Enhances alertness and enthusiasm

* Decreases depressive feelings

* Reduces anxiety

Prompt: Miracle Pose?

CTA: Try yoga for a slew of benefits.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers: Anxiety, tension

Treatments: Balance exercises, range-of-motion exercises, stretching, breathing exercises, muscle relaxation, mindfulness

Categories: Exercise

Yoga Styles

Match your preference with a yoga style.

* Beginners: Hatha yoga, usually a simple blend of styles

* Injured or have a chronic condition like arthritis: Iyengar, Kripalu, or Viniyoga yoga -- slower, with a focus on proper alignment.

* Prefer vigorous exercise: Ashtanga, Bikram, or power yoga. Hot Bikram or hot yoga is done in a room with a temperature as high as 105 degrees to increase mobility.

Prompt: Match styles.

CTA: Find the type of yoga for you.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers: Anxiety, tension

Treatments: Balance exercises, range-of-motion exercises, stretching, breathing exercises, muscle relaxation, mindfulness

Categories: Exercise

WebMD Medical Reference Reviewed by Melinda Ratini, DO, MS on January 16, 2019

Sources

SOURCES:

The Johns Hopkins Arthritis Center: "Yoga for People With Arthritis."

National Center for Complementary and Alternative Medicine: "Yoga for health: An introduction."

Yoga Alliance: "Choosing a yoga teacher."

Smith, C. Complementary Therapies in Medicine, 2007.

Bertisch, S. Journal of Psychosomatic Research, 2009.

American Academy of Family Physicians.

National Fibromyalgia Association.

National Fibromyalgia Research Association.

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