Fibromyalgia (FM) is a long-term condition that causes pain all over the body. Symptoms of Fibromyalgia also include:
increased sensitivity to pain
muscle stiffness
extreme fatigue (via pain coupled with difficulty sleeping)
difficulty with remembering or thinking about things (brain fog)
headaches
irritable bowel syndrome (IBS)
feelings of frustration or worry
(Source: NHS)
Some doctors consider FM to be a type of arthritis. As with typical arthritic conditions, it causes pain. Unlike arthritis, however, it does not cause significant damage to muscles or joints.
This qualitative study investigated the impact of participation in a pilot trial of group and daily individual home yoga intervention on women with FM. Five themes were identified:
1. Physical/body perceptual changes
Participants mentioned that they noticed physical changes from doing yoga, including differences in their pain, body awareness, energy levels/endurance, stiffness, and breathing. Yoga broke some previously perceived physical barriers and allowed more physical potential.
Regarding changes in their body capacity, participants reported increasing endurance and flexibility. Participants reported an increase in energy levels. Changes in breathing and the impact of such changes on other aspects of life were noted.
Participants reported sleep difficulties and noted that many previous remedies had not improved their sleep. Many reported that being in the program improved their sleep quality and latency:
2. Practices affecting pain
There was variability in the extent to which pain decreased after the program, with some participants expressing more profound relief, although the majority expressed that pain decreased either during or after yoga, particularly in the area of maximum pain. A recurrent observation was that participants reported gradual improvement in pain.
3. Emotional changes
Emotional and mental changes included improved mood, self-confidence, and decreased stress. Participants spoke about how yoga reduced stress and negative emotions, articulating that yoga helped them relax and improve their mood. They described it as allowing them to detach themselves from these things.
Moreover, participants described gaining generally increased confidence, surprisingly going beyond the practice of yoga and encompassing other parts of life.
4. Practice motivators and barriers
Motivators included the desire for physical fitness, feeling good about moving towards healing and practising in a gentle, non-judgmental environment.
5. Group effect
One of the most prominent themes that emerged was the unique connection with the instructor and the other participants and feeling accountable to them as drivers of effort. Yoga videos were helpful, but there was a strong preference for group practice.
Foundational yoga poses for fibromyalgia
1. Uttanasana - Standing Forward Bend
2. Setu Bandha Sarvangasana - Bridge Pose
3. Bhujangasana - Cobra Pose
4. Balasana - Child's Pose
5. Marjaryasana - Cat & Cow Pose
All of my classes suit all abilities and people with health conditions. Modifications and options are always given, so everyone leaves class feeling great!
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