Is Yoga Accessible for People with Chronic Illness?

An Introduction to Accessible Yoga for People with Chronic Illness

The type of yoga that comes to mind for most people (long classes and becoming a pretzel) is not the bulk of what yoga can offer. Especially for those of us with chronic illnesses.

Despite what we see on Instagram or even on YouTube.

As a person with chronic pain and fatigue, when I completed my yoga teacher training, my exclusive focus was on making every single thing I learnt more accessible. I workshopped every pose the entire way through the journey of physical ability.

*Disclaimer: This article is meant for educational purposes, and is based on my/the author's personal experiences as a patient. I/We are not doctors, and nothing in this article should be substituted for medical advice. Please consult your own doctor before changing or adding any new treatment protocols. This post may also contain affiliate links. It will cost you nothing to click on them. I will get a small referral fee from purchases you make, which helps with the maintenance of this blog. Read our Privacy Policy page for more information. Thank you!

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The Potential Benefits of Yoga

My research into yoga has shown the following potential benefits from practice:

• Calms the autonomic nervous system
• Help with sleep
• Reduced fatigue
• Reduced pain
• Increased physical capacity
• Decreased myofascial pain
• Less anxiety
• Reduced depression
• Relaxation
• Mindfulness of movement
• Awareness of proper alignment

Perhaps, more importantly, these are the benefits I have also noticed and that my students are also noticing. Please do note that this is not the result of one or two practices. It is the result of consistent practice.

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The Types of Practices Most Helpful for Chronic Illness

Yoga Nidra

Through several years of consistent practice of Yoga Nidra guided meditation, a profoundly restful practice you can do on your bed, my rest and digest mode has been much easier to switch on.

There is a theory that fibromyalgia is caused by an overactive nervous system - specifically being stuck in fight or flight mode (the opposite of rest and digest) (Martinez-Lavin, 2012). It can also help with insomnia, rest, during flares and more.

Restorative Yoga

Restorative yoga is a type of yoga that was created for those who were injured or unwell. A class consists of a small number of poses for a long period of time. Each pose is set up so that you feel completely relaxed and comfortable. The point is release, not sensation. This induces the relaxation response.

Try this practice on YouTube:

Breathwork

It is common for those in pain to be chest breathers. Breathing in this way can actually cause more pain and fatigue. Deep breathing can also help to activate the rest and digest (relaxation) response.

There are all sorts of breathing practices available in yoga, but the ones I recommend are mindful breathing (focusing on your breath and breathing fully) and the simple 4:2:6 breath (inhale for a count of 4, pause for a count of 2 and exhale for a count of 6).

This very quick video shares the 4:2:6 breath with you:

The Physical Practice

The physical practice has been a lifesaver for me, and I've never done a 90 minute class or resembled a pretzel.

There are several poses I use throughout the day for pain relief. Neck stretches, mountain and forward fold and cat and cow.

Using our breath and moving mindfully while completing a slow flow class can offer many benefits. It's exercise, moving with our breath helps us to keep it relaxed (and not upset the central nervous system) and the postures can have physical benefits as I mentioned above.

Here's a gentle beginner practice on YouTube:

10 minutes a day is a great goal. But starting where you are is better. You can do yoga on a bed or in a chair. You can start with breath work or meditation.

The options are endless, you just need to know they exist and give one a go.

Tell us if you give any of these practices mentioned a go and how they made you feel.

Read Related Posts:
• Physiotherapy After Knee Operation
• The Chronic Pain Cycle & How to Break It (Top Tips From an Occupational Therapist)
• How to Rewire Your Brain to Manage Chronic Pain (& Resources to Help)
• Just Breathing is Enough For Today
• 12 Simple Tips to Manage Stress (or ‘How to Relax’ by Thich Nhat Hanh)

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Contributor Bio:

Melissa Reynolds is a mama, blogger, author and yoga teacher. It is her passion to share the tools yoga offers with people with chronic pain and fatigue, so that they may experience the same benefits she has. You can find her at melissavsfibromyalgia.com and on her YouTube channel.