Yoga for stress and calming the central nervous system is one of the best benefits it offers. In this sequence, I share several poses to help you to gently activate the parasympathetic nervous system (rest and digest mode).
You can do this sequence no matter your mobility level, simply omit what doesn’t work for you today. This is the beauty of yoga, we can adapt it to fit our needs.
If you want to learn more about the benefits yoga can offer us, see these posts:
This could take as little as 15 minutes “physical” practice plus your yoga nidra. Or as long as 37 minutes plus the yoga nidra. It is flexible. If a pose doesn’t feel right, please omit it. Please move mindfully and remember your breath – it is key to calm.
Start in a comfortable position and focus on your breathe for 1-2 minutes. Coming out of the rush and into your place of calm. Begin with some gentle neck stretches if it feels good.
Alternate nostril breathing is a great way to soothe the central nervous system. Here is the tutorial. Practice for 5 minutes.
Child’s pose is a great calming pose that is also good for gently stretching your body. Here is how to do it. Hold for 3-5 minutes.
From table top (all fours) carefully place each hand forward, one at a time, as pictured for Puppy Pose. Puppy is a gentle inversion (so please avoid if you have uncontrolled, high blood pressure or it just doesn’t feel right) that creates a good stretch and induces a sense of calm. Hold for 30 seconds if you are new to it. If it feels too strong feel free to try on your forearms. Hold for up to a few minutes.
Legs on a chair pose. You can use the side of your couch, a chair (as pictured), or you can use the wall for this one. Hold for 5-20 minutes, as comfortable. As above, if it doesn’t feel right, please avoid.
How do you feel? Take a moment to check in with yourself.
If you would like even more yoga designed especially for fibro bodies, please do come and check out the Yoga for the Chronic Life virtual studio. We even offer a seven day free trial for you to give it a try.
Yoga is a great tool for better sleep, this is my yoga for insomnia sequence. It is a sequence I designed for those nights when you would like to do a little yoga to prepare for sleep but it needs to be gentle, calming and done on your bed.
Sleep is king. It is the foundation upon which my entire healing journey is built. More sleep equals less pain and fatigue. It is not an easy thing to do and I have a whole of life protocol, of which yoga is one part. If you want to really work on sleep, then check out this post.
This sequence draws heavily on poses that come from a style of yoga called Restorative. It was designed specifically for those who were injured or unwell. All of these poses are covered in tutorials and included in classes in the Restful Yoga for the Chronic Life course available here.
You will need a couple of pillows/cushions/bolsters and that is about it! You are most welcome to do this on your bed (mindfully). It can also be done on the floor, on your mat, in a warm and quiet place with the lights low. You want to set the scene for sleep.
Yoga for Better Sleep Sequence
This can be as long or as short as you need. It could be as little as 14 minutes “physical” practice plus your Yoga Nidra. Or as long as 45 minutes “physical” practice plus your Yoga Nidra. You can also omit poses that don’t suit. You could even go straight for steps four and five! The flexibility is endless.
Begin your practice with some centering breathing – simple inhale, exhales. You may like to try the following breathing practices. Alternate Nostril Breathing Practice or One Minute Breathing Practice. Follow this with some gentle stretches for the areas that need it most, for me that is my neck. Cat and cow pose is also nice.
Supported Child’s Pose is the one that made me fall in love with restorative yoga. Set yourself up with as many cushions/pillows/bolsters as it takes to feel fully surrendered into the pose. Here is a tutorial for this pose. Hold for anywhere from 5-15 minutes.
Reclined Child’s Pose is a great follow up, you can add a gentle rock from side to side too. Lying on your back, hug your knees into your chest. Hold for 2-5 minutes.
Legs on a cushion is a great adaptation of Legs Up the Wall, a popular, relaxing pose. This makes it even more accessible. Stack as many cushions/pillows/bolsters as it takes to make your knees higher than your head. Here is a tutorial. Hold for as long as you like! 5-20 minutes.
Yoga Nidra. My favourite yoga tool and a great way to relax down to sleep. Here is a 10 minute one from my YouTube. If you want more, please do come and join the Yoga Nidra for Fibromyalgia course this is where I teach you exactly how to harness the power of yoga nidra for managing insomnia, pain and fatigue.
I hope you enjoyed this! Please do practice it several times in a row to really see benefits.
How do you start a yoga for fibromyalgia practice? How do you figure out what may suit your body and your preferences?
If you are still wondering about the benefits, why you should even start a yoga for fibromyalgia practice, then check out this post.
But if you know that it can help, if you choose a practice that suits your current needs, then read on for the how to start your yoga for fibromyalgia practice guide!
Before You Start
You do need to check in with your medical team to ensure you are cleared for movement. Yoga is mindful and gentle but it is still movement. Ask your doctor if there are any types of movements that you shouldn’t do and ask them about the idea of yoga.
Then remember that you are in charge of your body, so during your practice, assess how it feels and be mindful of what works for you.
There are many options, so you will most likely find a practice that suits you. In the Yoga for the Chronic Life virtual yoga studio we offer bed yoga, chair yoga, mat yoga, meditation and breathing practices and more.
Yoga for Fibromyalgia Practice Props
You don’t need a whole lot to start your practice but you may like the following to start you off.
These are affiliate links, if you make a purchase using these links I may make a small commission. Thank you so much for your support.
A bolster is not strictly necessary. If you have watched any of my videos, I have couch cushions that function like bolsters and use those to show you that you don’t need fancy supplies to start your practice. But this is the closest to the style that I use in my classes.
1. Listen to your body. This is absolutely key, in a world where we are trained to push through and ignore our cues, you must listen in yoga. If you are feeling particularly fatigued then perhaps breathing, meditation or a restorative posture might be best for today. 2. Pay attention to your body. How does a movement feel? Should you pull back? Is a certain posture for you right now? 3. Start slow. 4. Frame practice with breathing and rest. After all my research and practice, I would say the ideal practice for fibromyalgia is gentle breathing, gentle poses, followed by a restorative pose and a good yoga nidra meditation. 5. It’s not linear. You won’t necessarily do five minutes today, seven minutes tomorrow, 30 minutes in six months. You may do 10 minutes of physical practice today, meditation tomorrow, 5 minutes of physical practice the next day and then 20 minutes of restorative postures the next. We are on a journey with our body not with our type or length of practice. 6. It should not hurt.
Types of Yoga Tools
Yoga tools come in all types. We can do yoga when we are feeling more well, in a flare, before bed, in the morning, as a rest and as exercise.
Slow flow/gentle flow yoga
Restorative yoga
Bed yoga
Chair yoga
Mat/floor yoga
Meditation – Yoga Nidra included
Breathing practices
One off poses that help us
Resources I’ve Created for You
If you need more information the following posts may help you.
So, we have the basics down, how do we actually get started? There are some options below.
You can keep it simple with the FREE five pose challenge, Yoga for Fibromyalgia: Five Minutes a Day for Five Days. Simply sign up here. You will get one pose a day for five days to get you started in your practice.
If you are completely new or would like to go over the foundations, then The Foundations of Yoga for Fibromyalgia course is for you. This course will take you from “can I do yoga?” to “I am equipped to use the tools of yoga for the rest of my life”.
It is self-study so there is no rush and it’s there to come back to again and again. This is my most popular offering, it was the first program I released and over 200 students have enrolled in this program.
For those who have had some experience, or just want to dive right into an overview of the four key practices for us with a shorter series, then check out the Yoga for Fibromyalgia Sampler Kit. These are practices I use most days to help me manage my symptoms.
All three of these, plus other series and classes are available inside the very special Yoga for the Chronic Life virtual yoga studio. This is how I am making the most accessible yoga possible for us. There are all sorts of classes designed especially for people with fibromyalgia (bed, yoga, chair, floor, standing, breathing, meditation and more). You can also try the first seven days free to ensure you like it.
This is a big yoga myth. Yoga is not a cure for chronic pain, fibromyalgia, any illness. But it really can help.
It is my mission to share the tools of yoga for fibromyalgia with you, but it is also my mission to dispel the idea that yoga is a panacea or a cure all.
It is simply one part of my whole of life wellness plan.
In this training I go through some of the myths, including that yoga is a cure for chronic pain.
https://youtu.be/MqOs9Ymblu8
We talk about:
The benefits (calming the central nervous system, relaxing, helping with sleep, pain etc.)
What “Yoga” isn’t
What my practice looks like as a yoga teacher with fibromyalgia
How you can do it
It ISN’T WHAT YOU THINK – it’s not 90 minute classes or being a pretzel!
Why do I talk about these things? Because I get so frustrated and sad when I hear that people with fibromyalgia won’t try yoga because of what they think it is. Or that it is touted as a cure all – and therefore cannot be any help at all.
Or, worst of all, when people have been put off by previous experiences of trying to cram their fibro body into a class that wasn’t made accessible for their needs. Especially if they ended up in pain for days.
Or jump in with both feet and join us in the Yoga for the Chronic Life virtual studio where you will gain access to unlimited yoga designed especially for fibro bodies.
Yoga Nidra for fibromyalgia is my jam. If you were starting to think that you need to be able to get onto the floor to experience the benefits of yoga for fibromyalgia -think again my friend.
Yoga Nidra is a guided meditation practice that can be done in your bed (with your heat pack). Or on the floor after a practice.
It can be done first thing in the morning to supplement a poor sleep. During the day as a rest (I do it every afternoon). In the middle of a flare. After work. Before sleep. And in the middle of the night during painsomnia. It really is awesome.
Yoga Nidra – Give it a Go!
How did that make you feel?
I really hope you felt relaxed, calm and maybe that you took a small catnap afterwards.
As a mama with small children, chronic fatigue, chronic insomnia and chronic pain – Yoga Nidra is my go-to for a fuel up. Every day after lunch I take my guided meditation in bed with my electric heat pad while the little ones nap or rest. It is my secret for coping with all the things. I hope that it helps you too.
Why Did I Start Meditating?
I started meditating purely because I was miserable, exhausted and desperately needed some rest. My chronic pain and fatigue was flared up from pregnancy and delivery and having a tiny baby and said tiny baby didn’t sleep much.
I began with a 20 minute yoga nidra guided meditation and experienced rest for my body and mind in a way I couldn’t remember ever achieving (I have had chronic pain, fatigue and insomnia since I was a teenager). I was hooked!
For the past six years I have meditated daily, researched, trained and basically become very passionate about using mindfulness and meditation for the chronics. As a side-benefit I found my anxiety levels have plummeted. I didn’t even realise anxiety was a problem for me until the volume turned right down.
When to do Yoga Nidra
First thing in the morning if you don’t feel you’ve slept well (most of the time with fibromyalgia?)
During a flare
In place of a rest/nap (especially useful if you cannot nap but really wish you could)
After work
Before bed
During the night (it is great for those painsomnia nights)
Basically whenever suits you
Without weighing you down in research, here are the benefits of meditation:
Helps with chronic insomnia
Calms the central nervous system
Can improve the immune system
May help with depression and anxiety
Reduces pain and fatigue
Relieves stress
How to Harness the Power of Yoga Nidra for Fibromyalgia
It has helped me so much that I have dreamed about being able to share it with you. I have completed two Yoga Nidra Teacher Trainings and practiced the gammit of types of nidra available. I have read every book and article I could get my hands on.
The research on meditation and yoga nidra for insomnia, pain and fatigue has only solidified my mission to share this.
Yoga Nidra for Fibromyalgia is a short course designed to share how to get started in your own practice, including several downloadable practices. It’s practical. It’s simple.
But it’s not easy. You have to commit to your practice. I suggest setting a time each day that you will do it, at least when you are beginning. The more you practice, the more benefit you will see.
I am so freaking excited to be able to share this with you, I hope you will try it again.
If we haven’t met before, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
For unlimited access to yoga designed especially for fibro bodies, come and join Yoga for the Chronic Life virtual yoga studio. We have bed, chair, meditation (including yoga nidra), strengthening, restful yoga and more.
Would you like to learn more about yoga for fibromyalgia?
Legs on a cushion for fibromyalgia is my simplest, quickest way to get some restorative yoga in and it can be done in bed.
I am not kidding.
When I am not pregnant, and therefore allowed to lie on my back for prolonged periods of time, I do this pose right before I go to sleep.
Restorative yoga is a type of yoga that is passive, designed to calm the central nervous system and induce rest and relaxation. It is incredibly accessible, which is why I love it so much.
Legs on a Cushion for Fibromyalgia
How did that make you feel?
Hopefully super relaxed. Maybe you caught a nap afterward? That would be fab feedback to hear.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
But if you really want to go all in for a full restful yoga program that includes an entire module on using it to help with sleep – then check out Restful Yoga for the Chronic Life. It’s entirely self-paced and you can get started now.
Would you like to learn more about yoga for fibromyalgia?
If you have been around for a while, you may have noticed that I have a thing for supported child’s pose. Well, child’s pose in general. But the supported version has a special place in my heart.
Restorative yoga is a passive practice that helps to calm the central nervous system and is therefore super relaxing. From the first pose I tried, supported child’s pose (!), I was hooked.
Below is your opportunity to give it a try. You will want two or three cushions/pillows/bolsters to make a comfortable bed to relax into as pictured. The aim is to relax fully, so you don’t want your body to be “holding” you want it to be supported.
Feel free to play with the set up and hold for as long as is comfortable.
Try Supported Child’s Pose Right Now
How did this make you feel?
Hopefully relaxed, calm and ready to give more yoga a go. I have heard from way too many people that they were put off by yoga previously. I don’t want that for you.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
Would you like to try a gentle, seated, breath-focused class that is designed especially for people with fibromyalgia?
I have just the class for you. It will take just six minutes and you don’t need any props.
You can give this a go at any time of the day, as a quick begin your day practice, during your lunch break, after work or whenever you want to get some gentle movement in.
Seated, breath-focused yoga for fibromyalgia
How did that make you feel?
Hopefully relaxed, calm and ready to give more yoga a go. I have heard from way too many people that they were put off by yoga previously. I don’t want that for you.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
Yoga for chronic pain and fatigue, it seems to be recommended a lot. It can be a really excellent addition to our whole of life plan when managing chronic pain and fatigue. But so often, people have the wrong idea of what yoga means or what they have to do in order to do it. Or, worse, they have been put off by previous experiences.
In this post I will share what yoga is not, what it can be, guidelines for practicing with chronic pain and fatigue and how I use the tools in my every day life (yes I use the tools everyday). I also share how you can try some yoga designed especially for chronic pain and fatigue for free, so read on.
Let me first spell out what yoga for fibromyalgia is not.
It is not 60 or 90 minute classes – it is not defined by the length of time you practice.
Nor is it defined by what poses you can do and how far into them you go.
It is not even limited to your physical practice – you can “do” yoga by lying on your bed breathing or meditating.
You do not have to subscribe to a “lifestyle”, set of beliefs or a religion to “do” yoga.
Guidelines for practicing when you have chronic pain and fatigue
1. Listen to your body. This is absolutely key, in a world where we are trained to push through and ignore our cues, you must listen in yoga. If you are feeling particularly fatigued then perhaps breathing, meditation or a restorative posture might be best for today. 2. Pay attention to your body. How does a movement feel? Should you pull back? Is a certain posture for you right now? 3. Start slow. 4. Frame practice with breathing and rest. After all my research and practice, I would say the ideal practice for fibromyalgia is gentle breathing, gentle poses, followed by a restorative pose and a good yoga nidra meditation. 5. It’s not linear. You won’t necessarily do five minutes today, seven minutes tomorrow, 30 minutes in six months. You may do 10 minutes of physical practice today, meditation tomorrow, 5 minutes of physical practice the next day and then 20 minutes of restorative postures the next. We are on a journey with our body not with our type or length of practice. 6. It should not hurt.
What does my yoga practice look like?
Here is a sample of my daily routine: 7.15am 5 minutes standing sun salutations when I get dressed Neck stretches and cat and cow pose randomly throughout the day 1pm 40 minute yoga nidra guided meditation Deep breathing breaks as needed 9pm a couple of poses by the bed, legs on a cushion pose in bed, body scan meditation.
Let’s look at when the tools of yoga could be useful for you
Deep breathing – whenever you feel overwhelmed, exhausted, sore, anxious. As a pick me up. Meditation – first thing in the morning, during a rest, in a flare, after work, before bed, in the middle of the night when experiencing painsomnia. Physical postures – as needed throughout the day, in “classes” a few together for 5-30 minutes, one off restorative postures for rest/rejuvenation.
Of course, it is not from one or two practices. We see the best results over time. Ten minutes a day is far better than one hour every day for a few days until you cause a flare and then never do it again!
Perhaps the most important benefit – at least for me – is the power. I can use these tools anytime, anywhere. I don’t need to wait for an appointment, I can employ them how I like and when I like. Forever. These tools are mine. And side-effect free, provided I practice safely.
Would you like to try some yoga designed especially for people with fibromyalgia?
Jump in and give it a good go in the Yoga for the Chronic Life studio here. We have breathing practices, slow flow practices of varying lengths, restorative practices of varying lengths, meditations and more. I add new classes monthly. I also periodically create challenges/plans to guide practice. There are several toolkits which you can work your way through as well – including the Bed Yoga Toolkit, the Chair Yoga Toolkit and the 10 Day Beginners Toolkit. The Foundations of Yoga for Fibromyalgia full course (value $199) is in there too.
So tell me, have you tried yoga, does it help you?
Recently I’ve come across many people who, like myself, struggle with headaches caused by neck (and shoulder) tension. Specifically from trigger points.
So I shared my routine – what I have been doing to manage neck-caused headaches. This routine is the further development of one I was already doing to manage between physiotherapy appointments. When, all of a sudden, I was stuck at home with three small children, a new job that required me on the computer for 20 hours per week and no access to physiotherapy – I had to step it up in order to cope.
My team loved it.
So I created a 10 minute version for you all to try.
Yoga for Neck Headaches Video
Please remember that, no matter how gentle the sequence, you do need to be cleared to exercise by your medical team. Move mindfully and if something doesn’t feel right, don’t do it.
We utilise gentle yoga, breathing and meditations in this practice (and all of my practices).
Let me know, how did you find it? What do you do for headaches caused by upper body muscle tension and trigger points?
This is just one of the ways in which I am making practical tools for my members to help them in their journey. If you want to join us – you can do so in the Yoga for the Chronic Life virtual studio here.
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