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
- 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
- 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
- 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
- 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