Yoga for People with Multiple Sclerosis
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}); } }); }); Multiple
Sclerosis (MS) is an inflammatory, degenerative, autoimmune disease of
the central nervous system that affects approximately 2.5 million
people worldwide, including 400,000 people in the United States alone.
Because the disease shows up differently in everyone, MS is difficult
todiagnose and treat. Yet while the type and severity of symptoms can
vary greatly, according to Chaya Sharon Heller, author of Yoga of
Action: Holistic Lifestyle Adaptive Yoga for People with MS and Similar
Conditions, most everyone affected by MS tends to be driven, with a
type A personality. Starting an individualized yoga practice like the
one described below works to calm an over-active nervous system and
restore balance to body, mind, and spirit. People
with MS tend to push hard and burn themselves out, says Heller, who
became interested in the disease because her mother suffers from it.
Symptoms vary greatly and may include weakness, fatigue, exhaustion,
tremors, rigidity, muscle wasting, difficulty walking, tingling,
numbness, and sensitivity to both heat and cold. Underlying all the
symptoms is an over-taxed nervous system. During her 14
years of studying yoga and AyurvedaIndia'straditional, natural system
of medicine that has been practiced for more than 5,000 yearsHeller
thought about her mother and how she could apply what she was learning
to her mothers condition. When the opportunity arose to teach yoga for
the Central Massachusetts chapter of the MS Society, Heller developed
classes to serve this unique population. Because MS symptoms
become exacerbated by pushing too hard, Heller teaches a combination of
pranayama (yogic breathing techniques) and asana (yoga poses) that are
cooling and calm the nervous system, followed by a period of rest,
known as shavasana. When doing poses that heat the body, Heller
encourages students to do them gently, and always follows an
invigorating pose with a calming one. The idea is to balance the nervous
system without inflaming and aggravating the condition, says Heller.
Another
aspect of MS Heller has seen during her years ofpractice is that people
have difficulty seeing clearly who they are and what is right for them.
Yoga also addresses the disease process at this level. Through
the practice of yoga, we purify blocks to the flow of energy and become
more sensitive to knowing who we are, says Heller. The essence of
yoga is the union of all levels of our beingphysical, energetic,
emotional, intuitive or wisdom, and spirit. Through regular yoga
practice, we begin to make decisions based on who we are, decisions
that are supportive of ourselves.Home Yoga Practice: (Always check
with your physician before starting a new practice.) Keep the following
principles in mind as you practice: Coordinate the movement
of the body with the breath. This moves our awareness and integrates us
on all levels. In other words, let the breath inspire the movement of
the body. By keeping a steady breath, you wont overdue it.
Moveslowly and comfortably in and out of each pose with focused
attention. Avoid long holds that create gripping. Never force, and if
the breath becomes strained, back offyoure doing too much. During your
practice, observe your thoughts, attitudes, and your relationship with yourself
and the environment.
Keep the right attitude, neither forcing or doing too much, nor doing
too little. This develops right attitude towards others, the
environment, and ourselves. Have faith in the practice, your teacher,
yourself, and in Spirit. Yoga Practice for MS (Can be done seated or standing)
To
even out the breath and calm the nervous system, begin by sitting
quietly and observing the natural breath. Then inhale for a count of
four, hold for a count of four, and exhale for a count of four. Wind relieving
pose:
>From a seated or lying-down position, hug one knee into yourchest and
lengthen the opposite leg. Breathe across your lungs and engage the
muscles of the pelvic floor by squeezing between the anus and the
genitals. Draw the navel towards the spine and tuck the chin. This pose
energizes and relaxes the system, tones the muscles, and also helps
with digestion and incontinence.Inter-digitation: Place
the fingers of your right hand in between the toes of left foot and
turn the foot around. This calms anxiety and spreads toes, giving a
wider base of support to stand on. Youll also feel more grounded and
balanced. Hip openers: From a seated position, hold one
leg and circle it around. Then cross one leg over the other and bow
forward, which calms the nervous system. Next, cross the leg and twist,
which smoothes out the spine. Then bend forward again, focusing on the
breath. Repeat the sequence on the opposite side. Breathe slowly and
steadily and become aware of how the breath opens the spine.Seated triangle:
Sit comfortably with the legs separated. Inhaling, raise your arms to a
T position with the palms facing down. Exhale, stay, then while
inhaling, raise your right arm up and left arm down, mobilizing the rib
cage and lengthening the spine. Exhale and move back to the T
position. Bring the right hand down in front of the right shin and the
left hand up towards the ceiling, palms facing front. If its
comfortable, turn your head and gaze upward at your hands or keep your
hands on the chair for support. Inhale, return to T position, exhale,
return to starting position. Do a forward bend and repeat on the other
side. Finish with a forward bend. Seated warrior 2:
Sitting with legs wide apart, turn the right foot out 90 degrees and
the left foot in 45 degrees. Stretch the left leg out straight and
press into the outside of your left foot, keeping the right knee
directly above right ankle. Inhale, bring arms to T position,palms
facing down, exhale, turn the head to look right, gazing at your
fingertips and hold for a few breaths, tuning into the essence of your
warrior. Bring your left leg back in and do a forward bend, then repeat
on the other side. Finish with a forward bend. Shavasana:
Lie down (preferable) or sit in a comfortable position, close your
eyes, and take a few breaths. With each exhalation, allow your body and
mind to relax a little more. Imagine the breath moving through your
body like an ocean wave flowing across the front of your body from your
feet to your head, then back down to your feet through the back of the
body. This deep relaxation helps free up energy and helps integrate the
practice on all levels.Seated Nadi Shodana. Using your
right hand, close off the right nostril with your thumb, breathe in
through the left nostril, close off the left nostril with your fourth
finger and exhale through the right. Inhale right, close it off withthe
thumb and exhale left. Continue five to seven rounds. This pranayama
technique balances the brain and calms the nervous system.Sit quietly in
meditation for a few moments, allowing the stillness to bring you into peace
and harmony. Heller
will be teaching workshops throughout Florida during the rest of
January and February before returning to New England. Visit her website
at http://www.chayayoga.com for more information on her book,
forthcoming video, and workshops.Group [EMAIL PROTECTED] [EMAIL
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