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Yoga for ms. Yoga for Multiple Sclerosis: Benefits, Techniques, and Adaptive Practices

by alexxlab

How can yoga benefit individuals with Multiple Sclerosis. What are the key principles of yoga for MS patients. How to adapt yoga practices for different mobility levels. What breathing techniques are effective for MS symptom management. How can support partners benefit from yoga practice alongside MS patients.

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Understanding Yoga and Its Relevance to Multiple Sclerosis

Yoga, an ancient practice rooted in Indian philosophy, has gained significant attention in the realm of multiple sclerosis (MS) management. The word ‘yoga’ literally means to unite, emphasizing the integration of mind, body, and spirit. For individuals living with MS, this holistic approach can offer numerous benefits, addressing both physical symptoms and mental well-being.

At its core, yoga combines physical postures (asanas), breathing techniques (pranayama), and meditation to promote overall health. For MS patients, these elements can be particularly beneficial in managing symptoms, improving mobility, and enhancing quality of life.

The Fundamental Principles of Yoga for MS

  • Mindful movement
  • Breath awareness
  • Adaptability to individual needs
  • Focus on balance and core strength
  • Stress reduction and relaxation

Can yoga really make a difference for MS patients? Research suggests that regular yoga practice can indeed provide significant benefits. These include improved balance, increased flexibility, better muscle strength, reduced fatigue, and enhanced overall well-being.

The Power of Breath: Yoga Breathing Techniques for MS Symptom Management

One of the fundamental aspects of yoga that can be particularly beneficial for MS patients is the focus on breath control. Proper breathing techniques can help reduce stress, manage pain, and improve overall lung function.

Simple Breathing Practice for MS Patients

  1. Find a comfortable position, either sitting or lying down.
  2. Inhale slowly through your nose, feeling the cool air enter.
  3. Exhale slowly through your nose, noticing the warm air leaving.
  4. Close your eyes and continue this breathing pattern for several minutes.
  5. Focus your attention on your breath. If your mind wanders, gently bring it back to your breathing.

Why is breath awareness so important in yoga for MS? Conscious breathing helps activate the parasympathetic nervous system, which promotes relaxation and can help alleviate some MS symptoms. It also provides a focal point for meditation, which can reduce stress and improve mental clarity.

Adaptive Yoga: Making Practice Accessible for All MS Patients

One of the most empowering aspects of yoga for MS patients is its adaptability. Adaptive Yoga tailors the practice to each individual’s needs and abilities, ensuring that everyone can benefit from yoga, regardless of their physical limitations.

How does Adaptive Yoga work? It focuses on modifying traditional yoga poses and practices to accommodate different levels of mobility and strength. This might involve using props like chairs, straps, or blocks, or practicing visualizations for those with limited physical movement.

Key Principles of Adaptive Yoga for MS

  • Starting where you are: Recognizing and accepting your current abilities
  • Modifying poses to suit individual needs
  • Using props for support and stability
  • Incorporating chair yoga or bed yoga when necessary
  • Emphasizing breath work and meditation for those with limited mobility

Is Adaptive Yoga effective for managing MS symptoms? Many practitioners report significant improvements in flexibility, balance, and overall well-being. The key is consistency and finding the right adaptations for your individual needs.

Yoga Poses and Sequences Beneficial for MS Patients

While yoga practice should always be tailored to individual needs, certain poses and sequences can be particularly beneficial for MS patients. These poses focus on improving balance, strengthening core muscles, and promoting relaxation.

Beneficial Yoga Poses for MS

  • Mountain Pose (Tadasana): Improves posture and balance
  • Cat-Cow Stretch (Marjaryasana-Bitilasana): Enhances spinal flexibility
  • Warrior II Pose (Virabhadrasana II): Strengthens legs and improves balance
  • Seated Forward Bend (Paschimottanasana): Stretches back and hamstrings
  • Corpse Pose (Savasana): Promotes deep relaxation

How often should MS patients practice yoga? While this can vary based on individual needs and abilities, many find benefit in short daily sessions of 15-30 minutes, or longer sessions 2-3 times per week. It’s important to listen to your body and not overexert yourself.

The Role of Visualization in Yoga Practice for MS

For MS patients with limited mobility, visualization can be a powerful tool in yoga practice. This technique involves combining breathing exercises with mental imagery of performing yoga poses.

How does visualization work in yoga for MS? By imagining yourself performing yoga poses, you can activate many of the same neural pathways used in physical movement. This can help maintain mind-body connection, reduce stress, and even contribute to improved physical function over time.

Steps for Effective Yoga Visualization

  1. Find a comfortable position and close your eyes
  2. Focus on your breath, establishing a slow, steady rhythm
  3. Choose a yoga pose to visualize
  4. Imagine yourself moving into the pose, feeling each muscle engage
  5. Hold the mental image of the pose, continuing to breathe steadily
  6. Visualize yourself releasing the pose and returning to a resting position

Can visualization really have physical benefits? Research suggests that mental practice can indeed lead to improved physical performance and may be particularly beneficial for those with limited mobility.

Yoga as a Tool for Managing MS-Related Fatigue and Stress

Fatigue and stress are common challenges for many MS patients. Yoga offers several techniques that can help manage these symptoms effectively.

Yoga Techniques for Fatigue Management

  • Restorative yoga poses
  • Pranayama (breathing exercises)
  • Yoga Nidra (yogic sleep)
  • Gentle, energy-conserving sequences

Stress-Reduction Practices in Yoga

  • Meditation
  • Mindfulness exercises
  • Progressive muscle relaxation
  • Guided imagery

How can yoga help with MS-related fatigue? By promoting relaxation and improving sleep quality, yoga can help manage fatigue levels. Additionally, gentle yoga practices can boost energy without causing overexertion.

In what ways does yoga address stress in MS patients? Regular yoga practice has been shown to reduce cortisol levels (the stress hormone) and activate the body’s relaxation response, leading to reduced stress and anxiety.

Incorporating Yoga into Daily Life with MS

One of the greatest strengths of yoga is its flexibility – it can be incorporated into daily life in various ways, making it accessible even for those with busy schedules or physical limitations.

Tips for Integrating Yoga into Your MS Management Routine

  • Start with short, daily sessions
  • Practice mindful breathing during everyday activities
  • Use chair yoga techniques at work or while watching TV
  • Incorporate simple stretches into your morning or evening routine
  • Try yoga nidra for better sleep

How can MS patients maintain a consistent yoga practice? The key is to start small and be consistent. Even a few minutes of practice each day can yield benefits over time. It’s also helpful to find a qualified instructor who has experience working with MS patients.

The Benefits of Partner Yoga for MS Patients and Caregivers

Partner yoga can be a wonderful way for MS patients and their caregivers or support partners to practice together. This shared activity can strengthen relationships, improve communication, and provide mutual physical and emotional benefits.

Advantages of Partner Yoga for MS

  • Enhanced safety and support during poses
  • Improved communication between patient and caregiver
  • Shared relaxation and stress relief
  • Opportunity for gentle assisted stretching
  • Strengthened emotional bond

How can caregivers benefit from practicing yoga alongside MS patients? Caregivers often experience high levels of stress and physical strain. Yoga can help them manage these challenges, improve their own health, and enhance their ability to provide care.

Partner Yoga Poses for MS Patients and Caregivers

  1. Seated back-to-back breathing
  2. Gentle seated twists with support
  3. Assisted standing balance poses
  4. Partner forward bends
  5. Guided relaxation together

Can partner yoga improve the overall quality of life for both MS patients and caregivers? Many couples report improved physical well-being, reduced stress, and a stronger emotional connection through regular partner yoga practice.

Yoga and MS: Addressing Specific Symptoms

Yoga can be particularly effective in addressing specific MS symptoms. By tailoring practices to target particular challenges, patients can experience significant improvements in their daily lives.

Yoga Techniques for Common MS Symptoms

  • Balance issues: Standing poses, Tree pose variations
  • Spasticity: Gentle stretching, Cat-Cow pose
  • Cognitive function: Mindfulness practices, breath awareness
  • Pain management: Restorative poses, yoga nidra
  • Bladder control: Pelvic floor exercises

How can yoga help with MS-related balance problems? Regular practice of standing poses and balance exercises can improve proprioception and core strength, leading to better overall balance and reduced fall risk.

In what ways can yoga address cognitive symptoms of MS? Mindfulness practices and breath awareness exercises have been shown to improve focus, memory, and overall cognitive function in some MS patients.

The Science Behind Yoga’s Benefits for MS

While yoga has been practiced for thousands of years, modern science is now providing evidence for its benefits in managing MS symptoms. Research studies have shown promising results in several areas.

Scientific Findings on Yoga and MS

  • Improved balance and mobility
  • Reduced fatigue levels
  • Enhanced quality of life
  • Better management of depression and anxiety
  • Potential neuroprotective effects

What does current research say about yoga’s impact on MS progression? While more studies are needed, some research suggests that regular yoga practice may have neuroprotective effects, potentially slowing the progression of MS in some patients.

How does yoga compare to other forms of exercise for MS patients? Studies have shown that yoga can be as effective as other forms of exercise in improving strength and mobility, with the added benefits of stress reduction and improved mental well-being.

Choosing the Right Yoga Practice for Your MS Journey

With numerous styles of yoga available, it’s important for MS patients to find the right approach that suits their needs and abilities. Some styles may be more beneficial or accessible than others, depending on individual symptoms and preferences.

Yoga Styles Suitable for MS Patients

  • Hatha Yoga: Gentle, foundational practice
  • Iyengar Yoga: Focuses on alignment and uses props
  • Restorative Yoga: Emphasizes relaxation and stress relief
  • Chair Yoga: Adapted for those with limited mobility
  • Yin Yoga: Involves holding gentle poses for longer periods

How can MS patients determine which yoga style is best for them? It’s often helpful to try different styles and see what feels most comfortable and beneficial. Consulting with a yoga instructor experienced in working with MS patients can also provide valuable guidance.

Is it necessary to attend specialized MS yoga classes? While classes designed specifically for MS patients can be beneficial, many people with MS can participate in regular yoga classes with appropriate modifications. The key is clear communication with the instructor about your needs and limitations.

Precautions and Considerations for Practicing Yoga with MS

While yoga can offer numerous benefits for MS patients, it’s important to approach the practice with care and awareness. Certain precautions should be taken to ensure safety and maximize benefits.

Safety Guidelines for Yoga Practice with MS

  • Consult with your healthcare provider before starting a yoga practice
  • Be aware of your body’s signals and respect your limits
  • Avoid overheating, as it can exacerbate MS symptoms
  • Use props and modifications as needed
  • Practice in a cool, comfortable environment

How can MS patients avoid overexertion during yoga practice? Listen to your body and take breaks as needed. It’s better to do less and maintain consistency than to push too hard and risk a setback.

Should MS patients avoid certain yoga poses or practices? Some individuals may need to avoid inversions or hot yoga classes, as these can potentially worsen symptoms. Always consult with your healthcare provider and a qualified yoga instructor for personalized advice.

Building a Supportive Yoga Community for MS Patients

The social aspect of yoga can be particularly beneficial for MS patients, providing a sense of community and shared experience. Many find that practicing in a group setting enhances motivation and overall enjoyment of yoga.

Ways to Connect with Other MS Yoga Practitioners

  • Join MS-specific yoga classes or workshops
  • Participate in online yoga communities for MS patients
  • Attend adaptive yoga retreats
  • Share experiences and tips on MS support forums
  • Start a local yoga group for MS patients

How can connecting with other MS yoga practitioners enhance the benefits of practice? Sharing experiences, tips, and support with others who understand the unique challenges of MS can be incredibly empowering and motivating. It can also provide a sense of belonging and reduce feelings of isolation that often accompany chronic conditions.

Are there resources available for finding MS-friendly yoga classes or instructors? Many MS societies and organizations offer directories of yoga instructors trained in working with MS patients. Additionally, some yoga studios offer specialized classes for individuals with chronic conditions or mobility issues.

Yoga and MS | National Multiple Sclerosis Society







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In this article

    Overview

    “Yoga teaches us to cure what need not be endured and endure what cannot be cured.” – B.K.S. Iyengar

    Yoga is an ongoing practice rather than an end in itself. The practice of yoga was written down thousands of years ago as a system to live a healthy, happy life. The word ‘yoga’ means to yoke or join together—uniting the mind, body and spirit. Joining physical poses with the breath, action with thought, and awareness with intention can bring peace to body, mind and spirit.

     

    The simple practice of breathing, something all of us do every day without thought, becomes a powerful tool when you can become aware of how your breathing affects every part of your body. As you learn how to focus awareness on your breathing, you can observe how your mind can feel calmer and your body more relaxed.

     

    Each pose is designed to support the body’s joints, muscles, structure and function. Every pose can be modified to its simplest form and can be practiced in a variety of positions. You can be standing, sitting in a chair or wheelchair, or even lying on the floor or in bed –- wherever you are most comfortable at that point in time. Visualization, which involves combining a breathing practice while imagining performing the poses, may also be beneficial for people with MS, including those with reduced mobility.

     

    Before you begin to practice yoga, speak with your healthcare provider(s) and discuss any questions or concerns that you or they may have. Be aware that any exercise can elevate the body’s core temperature and temporarily aggravate MS symptoms.

     

    The benefits of yoga can be experienced in just a few minutes of practice. You should always feel better after practicing yoga than when you started!

    A simple breathing practice

    Get comfortable—sitting or lying down; Breathe in slowly through your nose and then breathe out slowly through your nose. Cool air in/warm air out. Close your eyes and continue to breathe in this way for a few moments. Concentrate on your breath. If your focus drifts, bring your concentration back to your breath.

    Who can practice yoga?

         * If you have ever wondered whether yoga is something you can do, it is.

         * If you have ever wondered whether yoga is too difficult, it’s not.

     

    Each body is different – in its shape, strength, flexibility, mobility, height, weight, tension, energy level and ability – at any given time. Yoga is a flexible practice that can be modified to accommodate all of these variables.

     

    Support partners can also benefit greatly from practicing yoga. Taking the time to care for their own bodies and practicing strategies to reduce stress and relax are all very important for support partners as well. Strengthening and learning proper alignment can help when providing assistance to someone with MS, whether the assistance involves hands-on caregiving activities or household chores.

     

    Practicing together can be fun and gives you and your support partner better awareness of each other’s needs and abilities. In addition, more poses may be accessible to you with the assistance of your support partner. 

    Adaptive Yoga

    Adaptive Yoga adapts the instruction and practice of yoga to each body in a safe, comfortable, ‘makes sense’ way. Yoga can be accessible to everyone no matter how your body is at any moment.

    All the different styles of yoga ask you to ‘start where you are’. Only you know how it feels to be in your body. Adaptive Yoga helps you identify where that starting point is without making any judgment about it. For example, if you can’t lift your toes or your arm right now, you can adapt the pose to accommodate your body’s needs and abilities. Your abilities may be different from day to day, even hour to hour. Awareness of the changes always allows you to adapt the poses to “where you are.”

     

    The aim of practicing yoga is not to merely assume specific postures, but rather to combine breathing, posture, movement and awareness to achieve relaxation, body awareness and possibly other benefits.

    How can yoga help manage multiple sclerosis?

    Practicing yoga can give you tools to help manage everyday tasks that include balancing to stand or walk, strengthening and alignment for standing up and sitting down on a chair, toilet or bed, and core strength for everything you do. The relaxing benefits of yoga may also help manage the unique challenges of MS, such as lying in an MRI machine for extended periods of time, receiving injections or infusions, staying calm during an exacerbation and focusing when meeting with your health care professionals.

     

    Dr. Allen Bowling, in Optimal Health with Multiple Sclerosis, 2014 summarizes the existing research on yoga and concludes:

     

    “Yoga is relatively inexpensive, generally safe, and may potentially improve multiple sclerosis symptoms. One rigorous MS clinical trial found that yoga decreased fatigue. Other studies in MS and various other medical conditions have reported improvement in anxiety, depression, fatigue, bladder function, pain, spasticity, weakness and walking. There are anecdotal reports but minimal research on yoga and sexual function. For general health, yoga may improve arthritis pain, reduce blood pressure, and promote weight loss. The effects of yoga on these conditions may secondarily benefit those with MS because these conditions may worsen disability and lower quality of life in those with MS.”

    A simple posture practice

    Feel where your shoulder blades are on your back. Now, ‘slide’ the bottom points of your shoulder blades downwards toward your waist. Feel your shoulders lower and your chest open

    Meditation


    Meditation is stilling your mind and quieting your thoughts – taking notice of them without being distracted by them.

     

    Many people incorporate meditation into their practice of yoga. The physical poses of yoga prepare your body to sit in stillness for meditation. Sitting isn’t necessary, though. You can also meditate lying down.

     

    There is no single, correct way to meditate. You may already do it, but without calling it meditation. Walking can be a meditation practice. Knitting, gardening, observing the birds out your window or any other activity that causes you to narrow your focus can be meditative.

     

    Guided meditations can help you to focus your concentration and relax your body. Repeating a phrase or sound, focusing your gaze on one object–like a candle–or breathing slowly and intentionally are all different ways to focus concentration during meditation.

     

    The benefits of meditation address many of the issues faced by people diagnosed with MS. A research study published in 2011 that examined the effects of meditation on pain and quality of life in MS found that participants in the meditation group showed a significant improvement in pain scores and scores for overall physical health, mental health, vitality, and physical role.  

    Most studies tend to be small, however, and while they suggest a positive impact, the evidence is not always clear. More research is needed.    

    Dr. Alan Bowling’s review of the research on meditation and MS (Optimal Health with Multiple Sclerosis, 2014) concludes that:  

    “Meditation is a well-tolerated, low-cost therapy that may provide medical benefits without the use of medication. Limited studies indicate that meditation may be helpful for relieving stress, anxiety, depression, fatigue, insomnia, pain and cognitive problems. It also may improve self-esteem and feelings of control. For general health, meditation may reduce blood pressure and improve blood glucose control.”

    Finding a qualified yoga instructor


    There are many styles of yoga. Most yoga studios offer different styles and levels of classes. Finding the ‘right’ class for you is very important.

     

    Certified yoga instructors teach yoga classes in yoga studios, in private homes, and even in introductory workshops. Some people with MS who have found yoga to be beneficial have taken Accessible Yoga Training to become certified to teach others. To locate yoga classes and registered yoga instructors in your area, see the Additional Resources.

     

    It is beneficial to work with a qualified instructor when you begin to practice yoga to learn the proper alignments, adaptations specifically developed for your body and how to use props (blocks, straps, chairs, etc.) to assist you gently into the poses. Always ask the instructor you will be working with:

    • what their qualifications are,

    • how long they’ve been teaching,

    • what style of yoga they teach, and

    • if they have worked with people with special needs.


     The National MS Society offers an online course for wellness and fitness instructors, including yoga teachers, entitled Introduction to MS that provides important information about working with people with MS. (And is approved for continuing education credits through the American Council on Exercise. )

     

    Explain to your instructor how your body is feeling and what your individual needs are. Always stop any part of the practice that doesn’t feel right to you. Again, you should always feel better after a yoga practice than when you started!

     

    Even if you are not able to leave your home, there are books, videos and Internet streaming yoga resources available.

    Additional resources

    • Namaste – Momentum article

    • Therapeutic Yoga for MS Videos – a series of videos about yoga specifically for people with MS

    • Your Own Gentle Yoga Approach – free instructional Adaptive Yoga videos by Cherie Hotchkiss, E-RYT 200, Yoga Alliance Continuing Education Provider (YACEP), CMT. Cherie has been managing her own MS dx since 1999 and is an accessible yoga ambassador.

    • Yoga and Multiple Sclerosis: A Journey to Health and Healing – written by Loren Fishman and Eric Small

    Find Yoga Referrals

    • International Association of Yoga Therapists – IAYT is a professional organization for yoga teachers and yoga therapists worldwide. Visit the site to find yoga therapists and practitioners throughout the world (more than 3,500 listings)

    • Yoga Alliance – Yoga Alliance® is the largest nonprofit association representing the yoga community. Yoga Alliance provides an online search tool to locate Registered Yoga Teachers (RYTs) and Experienced Registered Yoga Teachers (E-RYTs). Search from more than 69,000 listings by location, yoga style or teacher’s name.

    • Yoga Finder – Visit the site to locate yoga classes and events throughout the world

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    5 Yoga Poses for People with Multiple Sclerosis | Yoga for MS

    Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
    Download the app.

    A recent Rutgers University study found that women with moderate symptoms of multiple sclerosis experienced improvements in balance, walking, coordination, and quality of life after eight weeks of practicing yoga. If you have MS, these five poses from the research team are a great way to start a home practice or contact the National Multiple Sclerosis Society to find a class, teacher, or video based on your location and symptoms.

    Consult your doctor before starting a yoga practice, and begin with the easiest version of a pose before working toward the more challenging options. Seated versions can be done in a wheelchair or firm chair with a solid back, such as a folding chair, placed near a wall, on a yoga mat. If it is a metal or unpadded chair, you might want a firm folded blanket over the seat and through the back of the chair so it doesn’t slide. If at any time you are not able to physically perform a posture, you can picture yourself doing it, or if someone is available, have them help move you through it safely.

    Mountain Pose with overhead stretch

    Tadasana, variation 1

    Easiest
    Seated in a chair, root into your sit bones and feet. Extend up through your spine. Feel your spine lifting from your waist, heart lifted and open, shoulders soft, wide and released down from ears, and crown of head lifting with neck long. Place hands on thighs or on seat sides to support spinal lift if needed. Pause, breathe, and observe. With an inhale, gently, slowly, with awareness, raise your left arm overhead, or as high as you are able, reaching through your fingertips. Use your right arm to support your left arm if needed. Maintain your left arm up while exhaling and extend upward while inhaling. Lower your arm slowly with an exhale. Repeat the sequence, raising the right arm. Repeat, raising both arms. Pause, breathe and observe. Repeat if desired.

    See also8 Steps to Master and Refine Tree Pose

    Mountain Pose with overhead stretch

    Tadasana, variation 2

    More challenging
    Stand behind a chair with your back near or against the wall, hands resting on or holding onto the back of the chair. Root into your feet, rise up through your center. Feel your spine lifting from your waist, heart lifted and open, shoulders soft, wide and released from ears, and crown of head lifting with neck long. Pause, breathe, and observe. With an inhale, gently, slowly, with awareness, raise your left arm overhead, or as high as you are able, reaching through the fingertips. Hold onto or rest the right hand on the back of the chair. Maintain your left arm up while exhaling and extend upward while inhaling. Lower your arm gently with an exhale. Repeat the sequence, raising your right arm. Repeat, raising both arms if comfortable. Alternatively, if it feels comfortable and safe, face the wall and walk your hands up the wall to obtain the stretch. Breathe at the top of the stretch, and walk your hands back down while exhaling. Before you start, turn the chair so the seat is facing the wall and is directly behind you, in case you want to sit. Pause, breathe and observe. Repeat if desired.

    See also3 Ways to Safely Modify Tree Pose

    Mountain Pose with overhead stretch

    Tadasana, variation 3

    Most challenging
    Stand between the wall and the chair, facing the back of the chair. Root into your feet, rise up through your center. Feel your spine lifting out of your waist, heart lifted and open, shoulders soft, wide and released from ears, crown of head lifting with neck long. Rest your arms at the sides of your body. Pause, breathe, and observe. With an inhale, gently, slowly, with awareness, raise your left arm overhead, or as high as you are able, reaching through the fingertips. Maintain your left arm up while exhaling and extend upward while inhaling. Lower arm gently with exhale. Repeat the sequence, raising the right arm. Repeat raising both arms if comfortable. Pause, breathe and observe. Repeat if desired.

    See alsoSpring Forward Flow: Two Fit Moms’ Tree + Sun Salutations

    Forward Bend to waist height

    Uttanasana, variation 1

    Easiest
    From seated Tadasana, hands holding onto the sides of a chair, take a deep inhale and extend your spine upward. As you slowly exhale, bend forward toward your thighs, extending from the hips with a long spine. Stay here and inhale extending and exhale relaxing. On an inhale, with spine straight, return to sitting up, using your arms to help if needed. If comfortable, bring both arms overhead on an inhale and bend forward on the exhale, bringing your hands onto your knees, a chair seat, or to a wall in front of you. Inhaling with your arms raised, come back to sitting up straight. Lower your arms slowly with awareness, while exhaling. Pause, breathe, and observe. Repeat if desired.

    See also5 Steps to Master Standing Forward Bend

    Forward Bend to waist height

    Uttanasana, variation 2

    More challenging
    Stand behind a chair in Tadasana with your back near a wall, hands resting on or holding onto the back of the chair. Take a deep inhale and extend your spine upward. As you slowly exhale, take small steps backward so that you can bend your torso forward, keeping your head and shoulders at hip height or higher. Inhaling, stretch gently from your hands to your hips. If it feels appropriate and helpful, you can have your hips and heels against the wall. Inhaling, walk forward up to standing. Pause, breathe and observe. Repeat if desired.

    See alsoVIDEO: Standing Forward Bend

    Forward Bend to waist height

    Uttanasana, variation 3

    Most challenging
    Stand between a wall and a chair, facing the back of the chair. Root into your feet. With a deep diaphragmatic inhale, extend upward through your spine and raise both arms slowly with awareness. Exhaling slowly, with arms alongside your head, bend forward, extending from the hips with a long spine. Bring hands to the back of the chair. Inhaling, stretch gently from your hands to your hips and exhale relaxing into the stretch. On an inhale, with spine straight, and arms alongside your head, return to standing up. Exhale, lower arms to your sides. Pause, breathe and observe. Repeat if desired.

    See alsoStanding Forward Bend (Uttanasana) with Yoga Blocks

    Warrior Pose II

    Virabhadrasana II, variation 1

    Easiest
    Seated in a chair without sides, hold onto the right side of chair seat with right hand and slide to the left of the chair seat. Hold onto front of chair with your left hand just to the left of your right leg. Inhaling, extend your left leg back with your toes bent forward and grounding through the ball of your foot. Ground through your right foot in front of the chair. Rotate your torso to the left. Switch your left hand to holding the side or back of the chair and right hand to the front of the chair. Inhaling, extend up through your spine. Breathing diaphragmatically, get quiet in the pose. Inhale, rotate your torso front and bring your hands to the sides of the chair. Exhale, bring your left leg back to the front and move to the center of the chair. Pause, breathe, and observe. Repeat on the other side.

    See also Watch + Learn: Warrior II Pose

    Warrior Pose II

    Virabhadrasana II, variation 2

    More challenging
    Stand behind a chair in Tadasana with your back near the wall, hands resting on or holding onto the back of the chair. On an exhale, step your left leg out to the side toward the wall with your foot at about a 45-degree angle, with your heel into the wall. Leaving your right hand on the chair back, reach back with your left hand and place your palm on the wall with fingers pointing up. Place your forward (right) leg so it’s facing the chair and bend your knee at a 45-90 degree angle. Make sure your knee is over your ankle, not your foot. Tuck your tailbone slightly, let your shoulders be over your hips, and look out over your front arm. Breathing diaphragmatically, get quiet in the pose. Inhaling, straighten your front leg. Exhaling, bring your back leg to center under your torso. Exhaling bring your front leg back under you. Remove the left hand from the wall and bring it to the chair. Return to Tadasana with hands on the chair. Pause, breathe, and observe. Repeat with the right leg back at the wall.

    See also Work It: Chair Warrior

    Warrior Pose II

    Virabhadrasana II, variation 3

    Most challenging
    Stand between a chair and a wall in Tadasana. On an exhale, step your left leg out to the side toward the wall with your foot at about a 45-degree angle with your heel into the wall. Place your forward (right) leg so it’s facing the chair and bend your knee at a 45-90 degree angle. Make sure your knee is over your ankle, not your foot. Inhaling, raise both arms to horizontal, over your legs, reaching through your fingertips. Tuck your tailbone slightly, let your shoulders be over your hips, and look out over your front arm. Breathing diaphragmatically, get quiet in the pose. Inhaling, straighten your front leg. Exhaling, lower your arms and return to Tadasana. Pause, breathe and observe. Repeat with the right leg back at the wall.

    See alsoKathryn Budig’s Dancing Warrior Moving Meditation

    Cobra Pose

    Bhujangasana, variation 1

    Easiest
    Seated in a chair with your legs together, reach your arms back to hold your hands or wrists or elbows behind your back, or on sides of chair, or interlace fingers behind your head. Inhaling, lengthen up through your spine, arch from your heart area, pull your shoulder blades together and lengthen your neck. Breathe and get quiet in the posture. Exhaling, return to sitting up straight.

    See also Watch + Learn: Cobra Pose

    Cobra Pose

    Bhujangasana, variation 2

    More challenging
    Lying on your belly on a yoga mat on the floor, place small folded blanket under your chest across breast line. Place hands palms down on the blanket. Inhaling, gently push the torso up slightly, extending through the spine. Breathe and get quiet in the posture. Exhale and rest on the blanket. Pause, breathe and observe. Repeat.

    See alsoPractice Safe Stretch in Cobra

    Cobra Pose

    Bhujangasana, variation 3

    Most challenging
    Lying on your belly on a yoga mat on the floor, place hands palms down on the floor next to chest. Legs are together, muscles gently activated. Inhaling, gently push the torso up to the degree that is comfortable, extending through the spine. Breathe and get quiet in the posture. Exhaling, release gently back to floor. Pause, breathe and observe. Repeat.

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    Twist

    Supta Matsyendrasana, variation 1

    Easiest
    Seated in a chair, on an inhale, lengthen your spine. On the exhale, gently revolve your torso to one side using the chair seat and back for support with your hands. Breathe and get quiet in the posture. Pause, breathe, and observe. Repeat, turning the opposite way.

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    Twist

    Supta Matsyendrasana, variation 2

    More challenging
    Lie on your back with both knees bent and feet on the floor. Place rolled blankets on either side from your hip past knee height. Stretch your arms out to the sides at shoulder height with palms down. Tucking and grounding your shoulder blades, inhaling, lengthen your spine. Exhaling, release knees to the left onto the blanket, look right. Breathe and get quiet in the posture. Inhaling, bring head and knees back to center. Exhaling, drop, knees to the right and look left. Breathe and get quiet in the posture. Pause, breathe, and observe.

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    Twist

    Supta Matsyendrasana, variation 3

    Most challenging
    Lie on your back with your left leg straight and your right knee bent. Extend your arms out at shoulder height, palms down, grounding through your shoulder blades. Inhaling, lengthen your spine. Exhaling, release your right knee to the left, look right. Place your left hand on your right thigh. Breathe and get quiet in the posture. Inhaling, bring your head and knee back to the center. Straighten your right leg and bend your left leg. Exhaling, release left knee to the right and look left. Breathe and get quiet in the posture. Pause, breathe, and observe.

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