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?
Micro yoga is such a good tool for managing chronic pain and fatigue. The benefits of yoga are continually being proven in research, especially for chronic symptoms. I want to share what micro yoga is, how micro yoga helps me as a mama with chronic pain, fatigue and insomnia and tiny children and how you can use the tools too.
What is micro yoga?
It is simply yoga that is not a traditional length or what we typically (in the west) think of as “yoga”.
I literally do 5-30 minute snippets at a time. As a person with chronic symptoms I find it much better to do 10 minutes regularly than one hour once a week.
I’d take it one step further and call my yoga super accessible micro yoga. When done right, yoga is super accessible for us and what we need.
What does this look like?
Five minutes of asana (stretches) when I am getting dressed.
A random pose to help my back when it is feeling tight during the day.
Five minutes of breathing when I am feeling overwhelmed.
“By weaving micro practices into your everyday life, you will: Cultivate a consistent yoga routine that won’t overwhelm your busy schedule Have the tools to reset your mood and energy with just a few breaths Feel empowered by the quality of your self-care Recognize that small acts can make a major difference in your physical and mental health.”
I use micro yoga as part of my toolkit for managing pain and fatigue.
You might like the targeted stretches section starting pg 65. The best part of The Little Book of Yoga Practices is the succinctly described pose section. You can see what resonates and try one or two at a time.
The one minute miracles section is a gold mine! Pg 82
Rachel might not specialise in yoga for chronic pain and fatigue but her books are great resources when you are trying to build a micro yoga practice. And the size of The Little Book of Yoga Practices means it isn’t going to be hard on the old brain fog to get through, it is succinct and easy to follow.
Let’s chat central nervous system, restorative yoga and fibromyalgia. A lot of research suggests that Fibromyalgia is the result of central nervous system dysfunction – specifically an overactive nervous system, stressing and exhausting the brain (Dennis W. Dobritt, Fibromyalgia – A Brief Overview).
Having lived it for over 15 years, I would be inclined to agree.
It is not the sole problem, but it certainly causes
physiological flow on effects, even after we have learned to calm it down
Like perhaps a switch gets flipped in our brain from some kind of trauma – an illness, childbirth, experiencing abuse of some kind, experiencing a natural disaster etc. and then it is very hard to turn it off.
The simplest way to
Simply put – we are too often in “fight or flight” mode and
struggle to active the “rest and digest” mode.
Fight or flight is that response
we have to stressful stimuli – a bear chasing us? Energy is diverted to the
functions that are needed to fly, or run really fast! We experience that belly
full of butterflies on crack, feel shaky, anxious and fearful.
The rest and digest response is that delicious restful
feeling when we are totally relaxed – like during a good, gentle massage.
When you have a central nervous system over activation it is
like you are stuck in the fight or flight mode. A chronic, low level anxiety
that persists that you live with for so long you might not recognize it as
anxiety – because you try to adapt.
This causes real problems in the body. If our energy is constantly diverted to scanning for threats and getting to run or protect ourselves, how can we have energy for normal functions? Digestion itself takes a lot of energy. Then being unable to drop into deep sleep because our brain is watching for threats, even more energy is drained. It is a big, vicious cycle.
What are some of the
symptoms of a central nervous system over activity?
From personal experience, I can tell you it is not a quick
fix either. I have meditated, done yoga, worked on sleep, removed myself from
perpetuating factors (as best as I can) and it is still a work in progress.
And – although my central nervous system is MUCH calmer, I
am not magically healed. But with my whole of life plan in place, including a
heavy amount of the above treatments, I am feeling much better.
For a long time meditation was my thing, particularly yoga
Nidra guided meditation, because I needed the profound rest it offered
Gentle breathing was a great tool to reduce some of the
constant tension in my chest, shoulders and neck. It is also fantastic at
helping to calm the central nervous system when it gets flared again.
Right now, though, my jam is restorative yoga.
Why? Because it is a little less passive and easier to
access for those who find it difficult to just sit still and breathe.
What are the benefits
of restorative yoga?
Total relaxation of body and mind
Improves capacity for healing
Balances the central nervous system
Helps us tune into our body
What is restorative
Well this is a big question. Because a lot of people get it
confused with yin yoga.
Restorative yoga is a passive practice that utilises props
(cushions, bolsters, blocks etc.) to achieve total support. Yin yoga also holds
poses for longer than other yoga traditions, around five minutes or so, but it
is looking for deep sensation and it is energetically more strenuous (while
still being relatively gentle).
In a restorative yoga class you will have your props around
you, it will be a calm atmosphere and you will like only do a few poses. There
may or may not be calming music and essential oils.
Would you like to learn restorative yoga with me?
Join me in this free workshop to learn what restorative yoga is, how it can benefit us, try a restorative pose (the one that made me fall in love with restorative yoga) and more.
In this post I have taken my combined knowledge and written
it up as you see. For some sources and further reading see below…