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.
Let’s talk about my favourite yoga poses for fibromyalgia. As a yoga practitioner and a teacher I have a few poses I come back to again and again in mine and my student’s toolkit.
These are great standalone poses that have a prominent place in my toolkit and my students are loving these too.
As you can likely tell, there are a multitude of tools on offer from the yoga toolkit and I use many. It is hard to narrow it down so in this post, I share just six.
My favourite version of this pose is supported child’s pose, but even usual child’s pose is a great restful pose. It gently stretches the lower back and shoulders (if you take it extended). Placing your forehead on the ground will calm you down. This pose comes from restorative yoga, a lovely, gentle yoga style that is great for calming the nervous system.
This is such a great introductory restorative pose. One prop required. It is very calming and can be replicated with pillows/cushions/an ottoman, anything to raise those legs a little. Relieving pressure in our legs can be a nice bonus here. Place your neck on a flat pillows/cushion/folded towel if you find it uncomfortable.
While they are stand alone poses, I like them together, they are the perfect counter pose to each other and a great way to mobilize the back and neck. I use this regularly throughout the day. Not only does the physical movement help my body but matching the movement to my breath and moving mindfully helps my mind. It’s calming and relaxing.
Forward bend is so great for a gentle neck and back stretch (as well as the hamstrings). I was using it for gentle neck tractions between physiotherapy appointments before I knew what I was doing (using yoga as tools).
Eagle is really great for helping out the upper back (a key problem area for fibromyalgia, desk workers and almost everyone). In Foundations of Yoga for Chronic Pain and Fatigue we work through this pose as a journey because there is so much space in this pose for us to grow.
This is great if you’re not getting onto the floor and want to stretch your lower back. You could use this as a standalone pose, as part of a sequence before bed, in bed and first thing in the morning.
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.
Micro yoga can be one or two poses that you use as needed. Or a more formal practice on the mat for 5-45 minutes. It could even be a breathing break or rest guided meditation.
Affiliate notice: Please note that some of my links are affiliate links and I may make a small commission at no extra cost to you.
“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.
I am super passionate about sharing the tools yoga offers with people with chronic pain, chronic fatigue, fibromyalgia. The thing that often gets in the way is what people think it means to “do” yoga.
Today I am going to share with you all sorts of raw pictures of me “doing” yoga because I want you to start to get a sense of the fact that “yoga” has been usurped by the perfect poses on Instagram. If you have a teacher who gets your situation, then they can help you adapt yoga to your needs.
A visual representation of the below points:
Yoga can be adapted for almost anybody (if you have been cleared to move gently and the teacher “gets” your needs)
Breathing is a central part of yoga (and many of us don’t do it optimally)
Meditation is my favourite part of yoga (yoga Nidra guided meditation is my jam, I do it in bed with my heat pack)
You can do one pose
I have several poses I enacted whenever I need them during the day
Chair yoga is a great way to make yoga more accessible
You can do yoga in bed
Classes can be 5 minutes, 10 minutes, 15 minutes, 20 minutes or more
You don’t need to be super bendy, in fact, I am not
Me simply breathing, in hero pose (with a baby about to climb on my back, life). Breathing is one of the most accessible parts of yoga and really helps me to calm down when feeling overwhelmed.
A little more challenging
Me at the very beginning preparation phase of maybe one day doing crow pose (where you lift your feet off the ground)
Relaxation and meditation
This is the final relaxation of many classes, or an excellent standalone pose. This is complete rest. You can add all sorts of things to make it more comfortable, usually I have a blanket or cushion under my legs to help my low back.
If you are curious about restorative yoga (a passive, very gentle practice) then come and check out this free workshop Restorative Yoga for the Chronic Life.
One that can be done in bed
You can do this on your bed (I like to do it as part of my bedtime routine)
A multi use tool
I am known to do this pose all the time. It is child’s pose, it rests the lower back and calms the mind. You can do it facing up on your bed (hugging your knees), with a bolster between your legs under your chest/abdomen to make it restorative. When the kids are overwhelming me or I’m feeling really tired, then I’ll drop where I am and do it. Often the kids follow!
Adapting to my needs
Using a block to bring the ground closer to me. I am not super bendy!
#notabouttheperfectpose
This is my son doing this pose not at all correctly but he is enjoying it and not in danger of hurting himself so I encourage him to play with me when I do yoga.
Me doing a chair sequence. I love using a chair because it means I don’t have to get on the floor. It also means I can do some of the poses in the car when I am not feeling so nice and on the edge of my bed if I am awake in the night.
My all time favourite that can be done almost anywhere
Me doing seated cat and cow – I do cat and cow all the time, in my favourite chair, on the side of the bed, in the car, on the floor and in my classes
I hope this gave you a sense of how “yoga” can look and hopefully hope that, if you want to, you could try it in one way or another.
Show me how yours looks
“For the first time I’m in a yoga class that I feel like I’m actually going to get it…I really can do this and I love how it feels.”
– Student of Foundations of Yoga for Chronic Pain and Fatigue
I’d love to see how your yoga looks. Comment below, tag me on Instagram @melissanreynolds
Join us for the FREE five minutes a day for five days yoga for chronic pain and fatigue challenge – it’s open now for you to see how you could “do” yoga.
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