Yoga is a gentle, low-impact exercise that offers many benefits for people living with multiple sclerosis (MS), including reduced muscle fatigue and stress.
Here are just a few of the yoga poses that are appropriate for people with MS. If you experience any discomfort, stop, check your position and try again. If in doubt, talk to a qualified yoga teacher.
Mountain Pose
Mountain pose will help lengthen your spine and release tension in your shoulders.
- Sit or stand tall with your shoulders relaxed and feet about hip-width apart.
- Let your arms hang by your side.
- Inhale, lift your arms to the side and overhead, palms facing each other. Palms don’t have to touch.
- Exhale, lower your arms.
- Repeat 4-5 times.
Variation: Inhale, lift your arms to the front and overhead, palms facing forward. Exhale, lower your arms. Repeat 4-5 times.
Downward-Facing Dog at Wall
Traditionally done on the floor, downward-facing dog can also be done at the wall while sitting in a chair or wheelchair.
- Sit tall with your knees almost touching the wall. Place your feet slightly behind your knees.
- Inhale, sweep your hands wide and high up on the wall, with your arms lined up with your ears.
- Rest your forehead on the wall and press your hips back in your chair.
- Stay here for 4-5 breaths.
- To come out, lift your head from the wall. Lower your arms wide to shoulder height, with palms facing up. Then lower hands to your thighs.
Seated Forward Bend
Seated forward bend is a great pose for stretching your back and finding stillness.
- Sit tall, with your feet hip-width apart and your hands resting on your knees.
- Inhale, lift your arms overhead, with palms facing forward.
- Exhale, fold forward at the hips.
- Bring your hands to the floor or a yoga block in front of you. You can also bring your hands to the seat of a chair facing you.
- Stay here for several breaths, breathing normally.
- To come out, inhale, lift your arms overhead and bring your torso upright.
- Exhale, lower your hands to your knees.
Reclined Pose
Reclined pose is great at the end of any yoga session, or even by itself.
- Lie on your back with an eye pillow over your eyes. You can also cover yourself with a blanket.
- If your lower back is tight, try placing a pillow or folded blanket under your knees. You can also place a pillow under your head if you have tension in your neck.
- Stay here for 5-15 minutes, breathing evenly in and out through your nose.
MS Yoga Resources
Here are some resources to help you expand your MS yoga practice.
- Yoga and Multiple Sclerosis. A Journey to Health and Healing. by Loren M. Fishman, M.D., & Eric L. Small
- Gentle Yoga Multiple Sclerosis. by Laurie Sanford
- The Yoga MS Project, yogamsproject.com