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Fibromyalgia is a neurosensory disorder. It is characterized by fatigue, joint and muscular pains and mood and anxiety disorder. People suffering from fibromyalgia face difficulty in performing day to day task due to chronic pain and stiffness in the joints.
Body stiffness is at its worst when they get up in morning. Fibromyalgia patient is unable to take up a rigorous exercise regime, because it drains out all energy and leaves her/him feeling more tired.
Fibromyalgia can be effectively managed with yoga, as it is a slow and gentle form of exercise. Yoga can be performed at your own pace. Yoga helps to heal the patient mentally and physically. Stretching exercises in yoga help to loosen the muscles and remove stiffness from the joints.
By focusing your attention on your breathing and holding the posture you can overcome your pains, anxiety and emotional disturbances.
Yoga should be practised on an empty stomach, at least 2 hours after your meals. Start slowly with easy stretches and relaxing exercises like deep breathing and meditation. Divide your exercise schedule in two or three sessions each of 10-15 minutes per day. This way you will not tire yourself and will feel motivated throughout the day.
The given yoga postures have been slightly modified to suit the patients of Fibromyalgia.
To perform this pose- Stand straight with your feet placed together. Lift your right foot and place it near on your ankle or calf or take it higher if you can. Take a deep breath and raise your arms above your head and fold the hands in Namaskar position.
Hold for 5 seconds, exhale and come back to starting position. If you are unable to raise your arms then keep them at chest level in the same position. Do this asana as comfortably as you can without exerting or stressing your joints. Gradually increase the holding time to 10 seconds. This posture is especially beneficial for strengthening the abdominal muscles, improving body balance and focusing the mind.
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To perform this pose- Sit straight on a yoga mat (you can also sit on a firm mattress on the bed). Put your legs out and bend your knees. Keep your feet flat on the floor. Hold the legs from below the thighs. Inhale and bend backwards.
Try to maintain your balance while lifting your feet off the floor. Hold the pose for 5 seconds in the beginning and gradually increase the holding time to 10 seconds. Exhale and come back to starting position. Do as many rounds as you can. This pose improves balance and it strengthens the leg muscles.
To perform this pose- Sit straight and keep your spine and neck in a straight line. Stretch your legs out or sit cross legged. Take a deep breath and raise your arms to shoulder level. Twist towards your right and place your hands down on the floor.
Hold the pose for 5 seconds. Breathe out and come back to starting position. Repeat on the other side. Do at least three rounds and gradually increase the holding time to 15 seconds. This posture helps to reduce stiffness in the spine and relieves pain from the shoulders and lower back.
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