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Top 10 Asanas To Combat Fibromyalgia Symptoms

A medical disorder common, especially among women aged 20 to 50. Individuals affected by the disease experience long-term, widespread pain and tenderness in the joints, muscles, tendons and other soft tissues- that’s Fibromyalgia. Three to five percent of the population suffers with this condition with over 80% being women.

With regular yoga practice, pain was reduced by an average of 24 percent, fatigue by 30 percent and depression by 42 percent.

Pain 11 of 18 specific tinder points.
Muscle aches all over the body.
Chronic fatigue.
Insomnia or other sleep disorders.
Depression and anxiety.
Irritable bowel syndrome.
Tension headache and migraine headache

A mounting body of literature recommends that treatment for fibromyalgia (FM) encompass medications, exercise and improvement of coping skills.

According to a research conducted at Oregon Health & Science University, yoga exercises may have the power to combat fibromyalgia. In the study, researchers enrolled 53 female study subjects previously diagnosed with fibromyalgia. The women were randomly assigned to two research groups. The first group participated in an eight-week yoga program, which included gentle poses, meditation, breathing exercises and group discussions. The second group of women — the control group — received standard medication treatments for fibromyalgia. Following completion of the yoga program, researchers assessed each study subject using questionnaires and physical tests. The results were then compared with testing results obtained prior to the yoga classes. The members of the control group underwent the same evaluations. In addition, each participant in the yoga group was urged to keep a daily diary to personally assess their condition throughout the entire program.

Comparison of the data for the two groups revealed that yoga appears to assist in combating a number of serious fibromyalgia symptoms, including pain, fatigue, stiffness, poor sleep, depression, poor memory, anxiety and poor balance.

Another study, Yoga for Managing the Chronic Pain of Fibromyalgia demonstrates the great benefits of gentle Iyengar-based Yoga for a person with chronic musculo-skeletal pain. This study details this patient’s many improvements – from pain relief to reduced body weight & medication needs.

Yoga Asanas to Manage Fibromyalgia

Iyengar based program suggests to begin with extremely gentle restorative asanas & breath awareness. Listen to your body and proceed slowly, with the following asanas.

Apanasana (knees to chest):

Supta padangusthasana (hand to big toe) with strap

Setu bandhasana (bridge)

Bhujangasana (cobra)

Salabasana (locust) with palms upturned secondary to severe forearm restriction


Ardha dhanurasana (1/2 bow) with tactile assistance and strap

Balasana (child’s pose) with head on blanket and arms at side

Chakravakasana (Cat /cow) with blocks under hands

Adhomukha svasana (downward facing dog) at the wall or with a chair
Savasana (corpse) with bolster under knees.

Work these poses into your yoga routine today so you can start minimizing your fibromyalgia symptoms.

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