| Yoga can be a valuable part of any exercise program | | | | exercise. A gentle yoga program that incorporates |
| for hose with arthritis, fibromyalgia and related | | | | basic postures with calming breathing can help to |
| conditions. Regular exercise can help to prevent or | | | | stretch tight areas and gently strengthen muscles, both |
| lessen the severity of many chronic diseases. It can | | | | of which can help to reduce joint pain. Certain forms of |
| also help manage stress, improve mood, and maintain | | | | yoga introduce gentler movements then those |
| independence by reducing the risk of falls. Regular | | | | performed in typical exercise programs. In a gentle |
| exercise is also good for those with arthritis. Keeping | | | | yoga class, the movements are done more slowly and |
| the muscles strong helps to take pressure off of | | | | with an emphasis on only working to a level that is |
| painful joints and stretching exercises help to maintain | | | | comfortable. Participants of yoga learn to be aware of |
| full range of motion in the joints. However, for those | | | | how the movement feels in their body and any |
| living with arthritis, exercise can be challenging due to | | | | sensations that are occurring as a result of the |
| pain, fatigue and balance issues. This is where the | | | | movement. The participant then decides whether or |
| techniques of yoga can help. | | | | not the movement is good for them to do, one they |
| One of the most common misconceptions about yoga | | | | should avoid, or if adjustments need to be made such |
| is that many think that they can not physically do yoga. | | | | as performing the movement with less range of |
| Common comments include "I am not flexible enough | | | | motion. The goal of yoga is to teach the participant to |
| to do yoga," "My balance is not good enough to do | | | | be aware of sensations occurring and then try various |
| yoga," or "I do not like to sit still for long periods." | | | | approaches until the right variation of the posture is |
| However there are many different forms of yoga and | | | | found for that session. This approach starts anew with |
| there are many yoga postures that can be done by | | | | each yoga session. Since each day with arthritis can |
| everyone. Since yoga is about union of mind, body and | | | | be different, this means each exercise session will be |
| spirit, the main goal is to find the variation of the | | | | as well. Some days you may be able to do more and |
| posture that best suits your individual and unique needs. | | | | other days you may need to do less. By approaching |
| It is about a willingness to go inside to not only discover | | | | each session with awareness and an open mind, there |
| the movements that are best, but also a willingness to | | | | is less tendency to overdo, making exercise more |
| honor those discoveries. Yoga postures can be | | | | enjoyable and safer. By utilizing techniques taught in |
| adapted to fit any body at any ability. There are chair | | | | yoga one can begin to learn to move the body in a |
| yoga classes during which every movement is | | | | way that does not exacerbate symptoms and can |
| performed either sitting in a chair or holding onto a chair | | | | oftentimes lead to the ability to participate in more |
| for balance and even programs called bedtop yoga | | | | challenging exercises. This is in contrast to the way |
| for those who are bedridden. | | | | many approach their exercise session, which is |
| A gentle yoga practice can be a wonderful form of | | | | oftentimes to work out harder and/or longer then |
| exercise for those with arthritis and chronic pain. A | | | | appropriate. This often leads to fatigue and sore |
| regular yoga practice can improve strength and | | | | muscles, and ultimately abandoning the exercise |
| posture, increase flexibility, reduce aches and pains in | | | | program altogether. |
| the joints and back, improve balance and reduce the | | | | Yoga also emphasizes meditation or relaxation skills. |
| risk of falls. A regular yoga practice can also help | | | | The regular practice of relaxation techniques may help |
| manage stress and reduce muscular tension. | | | | to manage stress and chronic pain. It is common when |
| Managing fatigue. | | | | experiencing pain to reduce one's movements and |
| Living with chronic pain can tend to make one feel tired | | | | activities in order to protect the area. Pain can also |
| and less motivated to move, which oftentimes leads to | | | | bring up feelings of panic, loss of control, and |
| a sedentary lifestyle. Even simple activities can be | | | | helplessness. The regular practice of relaxation or |
| draining, leaving no energy for daily tasks or exercise. | | | | meditation techniques can help to manage these |
| However, the less one moves the more deconditioned | | | | feelings. Taking a few deep breaths and focusing on a |
| the body becomes, making one more tired, leading to | | | | calming word or sensation can help to relax tight |
| an even more sedentary lifestyle. If this cycle | | | | muscles and reduce stress. Here again, to start it is |
| continues, eventually just climbing up a few steps or | | | | best to learn the relaxation technique while siting or |
| getting in and out of a chair can cause you to get out | | | | lying still, when the pain is not severe. Then as one |
| of breath. | | | | becomes more comfortable using these techniques, |
| One way to help manage this is with yogic breathing | | | | they can be used during daily life and exercise |
| exercises, such as deep diaphragmatic breathing. This | | | | sessions. While it is not recommended to exercise if |
| style of breathing teaches us to use our diaphragm | | | | you are experiencing an exacerbation of symptoms, it |
| muscle to its full capacity and to breathe fully and | | | | is helpful to learn to keep the body relaxed before and |
| deeply. This method of breathing is a more efficient | | | | during exercise. If while exercising one senses the |
| way to take in and process oxygen, allowing the body | | | | body becoming tight or joints becoming painful, |
| to conserve energy. This style of breathing also | | | | sometimes a few minutes of deep breathing and |
| strengthens our respiratory system making it more | | | | intentionally relaxing the muscles can help the |
| efficient at it's job of delivering oxygen to our muscles | | | | participant to continue and complete the exercise |
| and body. As one learns to breathe more deeply, | | | | session. |
| feelings of fatigue can lessen. When feeling tired | | | | When searching for a yoga class it is important to try |
| sometimes just taking a few deep breaths can refresh | | | | several classes and instructors. There are many |
| the body giving us more energy for our activities. To | | | | different forms of yoga. Some emphasize more |
| start, this style of breathing can be practiced sitting or | | | | challenging postures, and some emphasize gentler |
| lying down. Eventually, this breathing technique can be | | | | postures with a focus on deep breathing. Also what is |
| used during daily activities and when exercising to help | | | | considered gentle by one person may be challenging |
| manage feeling of fatigue. Also as the lungs strengthen | | | | for another. Remember, yoga is not about the ability to |
| you will find you do not get out of breath as easily. | | | | do a specific posture. Rather it is about honoring your |
| Managing painful joints. | | | | body's needs. If the instructions you are given, or the |
| For those with arthritis or other chronic pain issues, | | | | posture you are doing doesn't feel right, listen to your |
| yoga can provide a great starting point. Oftentimes | | | | body and your intuition. It always knows best. |
| pain can limit one's ability to participate in regular | | | | |