Yoga Therapy for Fibromyalgia
By: Freia Ramsey
Fibromyalgia is muscle fiber pain. It is a syndrome and a syndrome is characterized by a list of symptoms. These symptoms include but are not limited to;
Widespread pain Muscle pain
Morning stiffness Sleep disorders
Anxiety Cognitive or memory impairment (fibro fog)
Depression Abdominal complaints (irritable bowel syndrome)
Painful menstruation Vision problems
Nausea & dizziness Weight gain (hypothyroidism)
Chronic headaches Skin problems
Muscle twitches Muscle weakness
Chemical sensitivities
To be diagnosed in the medical community with Fibromyalgia, a person would
need experience pain in 11 of 18 trigger points, or tender points that
are located in all four quadrants of the body. There are many theories
about the causes of Fibromyalgia but presently there isn’t any clear evidence
of the root cause of this syndrome and there isn’t a cure. Sufferers of
Fibromyalgia have so much pain and fatigue that their quality of life
can suffer dramatically. Often they need to severely limit their normal
activities and a lot of people have to modify or quit their jobs. Traditionally
it had been thought that this was psychosomatic that it was all in their
heads. So on top of the pain and fatigue and stress of this syndrome,
people with Fibromyalgia can feel isolated, misunderstood and helpless.
It is helpful for those with Fibromyalgia to seek a variety of alternative
treatments for their syndrome in addition to or instead of traditional
medical prescription drugs. It is widely believed that lifestyle changes
such as improved nutrition through whole foods and good quality supplements,
increased water intake, regular gentle exercise can greatly improved a
person’s quality of life and decrease the severity of the symptoms. Acupuncture,
acupressure, shiatsu, massage, Reiki, yoga, and chiropractic care have
also been found to be helpful. The practice of yoga addresses many of
the symptoms of Fibromyalgia through its many different modalities from
the pranayama (breath work), mudras (hand gestures), asana (postures),
yoga nidra (yogic sleep), to meditation.
Pranayama (breath work):
There is a lot of pain and heat in a person with Fibromyalgia so the breath
work should be cooling, soothing and balancing.
Ujaii breath with dirgha breath: To deepen and lengthen the breath, soothe
the nervous system and get increased oxygen to cells. Improves energy
levels and peace of mind.
Anulom Biloma: To integrate the sides of the brain, recharge the entire
body and activates the charkas.
Bhramari: To relax the body and nervous system and activate the glands
in head.
Mudras (hand gestures):
Since there are many symptoms of Fibromyalgia, there are many different
mudras that could be used depending on what the person is experiencing.
Gyan Mudra (Mudra of Knowledge): For fibro fog, to improve memory, concentration,
to sharpen the brain and for insomnia and depression.
Vaya Mudra (Mudra of Air): This mudra prevents all the diseases that occur
due to the imbalance of the air. It cures Rheumatism, Arthritis, Gout,
Parkinson’s Disease and paralysis. Fibromyalgia in Ayurvedic Medicine
is considered a rheumatic disease.
Surya Mudra (Mudra of the sun): Balances thyroid reduces anxiety and corrects
indigestion.
Prana Mudra (Mudra of Life): Improves the power of life, improves immune
system, and improves vitamin deficiency and fatigue.
Asanas (Postures):
People with Fibromyalgia have a much harder time recovering from physical
activity than other people do. What might cause slight soreness in a muscle
to someone with out the condition can cause so much soreness and fatigue
the next day that a person with Fibro can’t get out of bed. For this reason
it is important to keep the practice very gentle and to encourage practitioner
to stay well within their range of comfort. Because of the nature of the
muscle soreness, it is more comfortable to have pressure on muscles than
gentle touch. So the asanas that include compression such as child’s pose,
apanasana and other forward folds are helpful and soothing. Rythmic movements
are also helpful so the practice should include deep breathing coordinated
with a gentle vinyasa krama. Initially the asana part of the yoga practice
should be only ten to fifteen minutes and then work towards longer times
once the person begins to monitor their reaction to the practice in the
days following. Journaling is very helpful and a better way of tracking
the benefits of the practice than just noticing how it feels to be doing
the asanas.
Yoga Nidra (Yogic Sleep) and Mindfulness Meditation:
Both of these methods help to train the body to relax to turn off the
stress response and allow the body and mind some rest in order to rejuvenate.
They also allow the practitioner to be fully present in the moment, accepting
what is and allowing their expectations about how things should be to
wash away with their breath.
Guided Meditation:
Experience you entire body all at once. Notice the places where you are
in pain. Feel and breath into the most painful place in your body. Sending
loving attention, compassion and forgiveness to this area of your body.
Breath into the pain. Move towards the center of the pain. Notice the
shape of it, it’s mass and it’s weight. Notice its color and texture.
Now move deeper into the pain. Really notice this sensation of pain and
see if it moves or shifts or changes in any way as you observe it. Ask
the pain if it has a message for you. This could be in words, a visual,
a smell, sound or just a knowing. Maybe you don’t get a message right
now, but don’t worry the more you listen the more you’ll hear. Send that
area of your body unconditional love. Say to that sensation, “even though
you are in pain, I love you. Even though you are sad, I love you. Even
though, you feel alone, you are not alone, I am here with you. I love
you just the way you are.
Affirmation:
I am a radiant beautiful being.
I am a spiritual being having a physical experience.
My body is in balance.
I nurture and love myself.
I may be in pain, but I am not my pain.
I am never alone, my angels are with me.
My life has purpose and meaning and I am important in this world.
These yogic practices can help to create a better more positive life for
people with Fibromyalgia. Hopefully some or all of the physical pain and
other symptoms will be alleviated, but even if they aren’t, the experience
of the pain will shift and the emotional suffering that is layered on
top of the physical pain can be eased. There is hope and there are choices
and that knowledge makes all the difference.
Sources:
www.iytyogatherapy.com/news/fibromyalgia.pdf
www.healthandyoga.com/html/news/print/gormley_fibro
www.americanyogaassociation.org/10fibromyalgia.html
www.Chronicfatigue.about.com/od/treatingofmscfs/a/exercise
www.FibromyalgiaHope.com
www.yogajournal.com/health/1301