Specific Conditions
Custom classes in your home, office, or clubhouse are available. Students are required to provide their own props (basics include sticky mat and wool blanket). Cost varies depending on each circumstance.
Custom classes in your home, office, or clubhouse are available. Students are required to provide their own props (basics include sticky mat and wool blanket). Cost varies depending on each circumstance.
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Yoga for Fertility
Prenatal Yoga
Fibromyalgia Yoga
Sample Practice for Fibromyalgia
Article - Extra Gentle Yoga for Fybromyalgia
Yoga forMultiple Sclerosis
Prenatal Yoga
Fibromyalgia Yoga
Sample Practice for Fibromyalgia
Article - Extra Gentle Yoga for Fybromyalgia
Yoga forMultiple Sclerosis
Yoga for Fertility
YOGA FOR FERTILITY - OUR APPROACH
Why yoga for fertility? Yoga's focus on integrating awareness, breath, and movement helps reduce stress often associated with the struggle of infertility as well as benefit the general reproductive health of men and women trying to conceive. Yoga postures and breathing techniques provide a gentler way to exercise the body, without interfering with the hormonal balance required to enhance fertility. Yoga can also affect a woman's fertility journey at a more psychological level providing a calm break in the frustrations of trying so hard to obtain something so deeply desired. Integrative Restoration (iRest) – Yoga Nidra is a valuable practice that calms the mind and relaxes the body providing a welcome relief from the challenges life presents. Visit http://www.irest.us/projects/fertility and the iRest – Yoga Nidra page of this site for more information on how iRest can benefit you.
The approach taught at Yoga for Wellness is based on meeting the unique needs of the individual. The studio specializes in offering private sessions to facilitate the particular goal or intention of each student. We also offer various group classes with an emphasis on adapting poses for needs of individuals within the group.
It is important to remember that trying to get pregnant takes two. Yoga can also benefit couples, and so it is strongly recommended that both partners practice yoga to deepen and strengthen their relationship as well as nurture the self in each.
Jeanne Dillion, R.Y.T. and Certified Yoga Therapist and Teacher, is experienced, trained, and qualified in working with yoga for fertility and high-risk pregnancies. She is passionate about teaching women and couples how to feel better in their bodies and with their emotions. Jeanne's experience with infertility issues and pregnancy include work with individuals as well as in group classes over the past eight years. She is registered with the Yoga Alliance and is a member of the International Association of Yoga Therapists.
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Why yoga for fertility? Yoga's focus on integrating awareness, breath, and movement helps reduce stress often associated with the struggle of infertility as well as benefit the general reproductive health of men and women trying to conceive. Yoga postures and breathing techniques provide a gentler way to exercise the body, without interfering with the hormonal balance required to enhance fertility. Yoga can also affect a woman's fertility journey at a more psychological level providing a calm break in the frustrations of trying so hard to obtain something so deeply desired. Integrative Restoration (iRest) – Yoga Nidra is a valuable practice that calms the mind and relaxes the body providing a welcome relief from the challenges life presents. Visit http://www.irest.us/projects/fertility and the iRest – Yoga Nidra page of this site for more information on how iRest can benefit you.
The approach taught at Yoga for Wellness is based on meeting the unique needs of the individual. The studio specializes in offering private sessions to facilitate the particular goal or intention of each student. We also offer various group classes with an emphasis on adapting poses for needs of individuals within the group.
It is important to remember that trying to get pregnant takes two. Yoga can also benefit couples, and so it is strongly recommended that both partners practice yoga to deepen and strengthen their relationship as well as nurture the self in each.
Jeanne Dillion, R.Y.T. and Certified Yoga Therapist and Teacher, is experienced, trained, and qualified in working with yoga for fertility and high-risk pregnancies. She is passionate about teaching women and couples how to feel better in their bodies and with their emotions. Jeanne's experience with infertility issues and pregnancy include work with individuals as well as in group classes over the past eight years. She is registered with the Yoga Alliance and is a member of the International Association of Yoga Therapists.
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Prenatal Yoga
YOGA FOR PREGNANCY - OUR APPROACH
The approach we teach is based on meeting the unique needs of the individual. We specialize in offering private sessions to facilitate the particular goal or intention of each student. As some pregnancies may be considered high-risk, it is important that the teacher have knowledge of contraindications associated with the circumstances and the ability to adapt poses appropriate to the condition(s). Gentle and beginner level group classes are also available that are appropriate for someone in generally good health and experiencing a normal pregnancy.
Yoga helps improve posture, which is often compromised during pregnancy as the weight of the growing baby places stress on the spine. Gentle poses integrating awareness, breath, and movement tone muscles, create more flexibility in the joints, and strengthen ligaments. Breathing and relaxation techniques provide stress-reducing benefits leading to a smoother labor and delivery process and a happier, healthier attitude toward the responsibilities of being a mother.
Jeanne Dillion, Certified Yoga Therapist, R.Y.T., is experienced, trained, and qualified in prenatal yoga and is passionate about teaching women how to feel better in their bodies during and following pregnancy. Jeanne's years of experience with pregnant women includes classes offered by St. Luke's Regional Medical Center, Saint Alphonsus Rehabilitation Services (STARS), and in her studio. She is registered with the Yoga Alliance and is a member of the International Association of Yoga Therapists.
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The approach we teach is based on meeting the unique needs of the individual. We specialize in offering private sessions to facilitate the particular goal or intention of each student. As some pregnancies may be considered high-risk, it is important that the teacher have knowledge of contraindications associated with the circumstances and the ability to adapt poses appropriate to the condition(s). Gentle and beginner level group classes are also available that are appropriate for someone in generally good health and experiencing a normal pregnancy.
Yoga helps improve posture, which is often compromised during pregnancy as the weight of the growing baby places stress on the spine. Gentle poses integrating awareness, breath, and movement tone muscles, create more flexibility in the joints, and strengthen ligaments. Breathing and relaxation techniques provide stress-reducing benefits leading to a smoother labor and delivery process and a happier, healthier attitude toward the responsibilities of being a mother.
Jeanne Dillion, Certified Yoga Therapist, R.Y.T., is experienced, trained, and qualified in prenatal yoga and is passionate about teaching women how to feel better in their bodies during and following pregnancy. Jeanne's years of experience with pregnant women includes classes offered by St. Luke's Regional Medical Center, Saint Alphonsus Rehabilitation Services (STARS), and in her studio. She is registered with the Yoga Alliance and is a member of the International Association of Yoga Therapists.
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Fibromyalgia Yoga
Specific Yoga benefits that may be helpful for symptoms of fibromyalgia and other forms of arthritis include the following:
• Yoga helps to maintain energy and strength and can be done virtually anywhere without any special equipment. Yoga can be practiced in a chair or even in bed, if necessary.
• Movements assist to relax tight, sore muscles, stimulate circulation and the hormonal system, send fresh oxygen throughout the body, and flush out toxins and impurities.
• Yoga practice strengthens and limbers the muscles leaving one feeling revitalized. Supported inversions can help cleanse the body's organs and reduce swelling and inflammation of muscles.
• Breathing techniques counteract fatigue and lethargy and help reduce harmful stress reactions. Deep, rhythmic breathing may lift depression and reduce anxiety and inertia. Linking physical movement with the breath can increase the flow of oxygen in the bloodstream, muscles and to the brain.
• Relaxation and meditation have been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.
It is important to find a teacher or yoga therapist to work with who has therapeutic yoga training and experience. A gentle practice is essential for individuals with fibromyalgia syndrome. With physical exercise of any kind, remember that less can be more!
JEANNE'S PERSONAL EXPERIENCE WITH FIBROMYALGIA
January 2000 - A New Year and resolutions bring made, as a yoga therapist and instructor, my phone has been ringing a lot with people inquiring about yoga. I suspect they have had yoga on their "want to do in 2001" list! For those who suffer from the symptoms of fibromyalgia, taking on a new activity can seem challenging and overwhelming.
Most of my life I have dealt with pain in some area of my body. Being hit by a car at the age of 2 began a history of aches and pains too long to mention. As an adult, I suffered from soft tissue injuries, leg length difference, insomnia, chronic illness, general fatigue and depression. In 1996 some of my symptoms were finally given a label: fibromyalgia syndrome.
Of all the various things I have tried for relief from this sometimes debilitating syndrome, yoga has been one of the most effective. Yoga is not a fix-all and should be used in combination with other treatment approaches. However; the postures, breathing, relaxation and meditation techniques of yoga can bring relief from many of the symptoms associated with fibromyalgia.
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• Yoga helps to maintain energy and strength and can be done virtually anywhere without any special equipment. Yoga can be practiced in a chair or even in bed, if necessary.
• Movements assist to relax tight, sore muscles, stimulate circulation and the hormonal system, send fresh oxygen throughout the body, and flush out toxins and impurities.
• Yoga practice strengthens and limbers the muscles leaving one feeling revitalized. Supported inversions can help cleanse the body's organs and reduce swelling and inflammation of muscles.
• Breathing techniques counteract fatigue and lethargy and help reduce harmful stress reactions. Deep, rhythmic breathing may lift depression and reduce anxiety and inertia. Linking physical movement with the breath can increase the flow of oxygen in the bloodstream, muscles and to the brain.
• Relaxation and meditation have been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.
It is important to find a teacher or yoga therapist to work with who has therapeutic yoga training and experience. A gentle practice is essential for individuals with fibromyalgia syndrome. With physical exercise of any kind, remember that less can be more!
JEANNE'S PERSONAL EXPERIENCE WITH FIBROMYALGIA
January 2000 - A New Year and resolutions bring made, as a yoga therapist and instructor, my phone has been ringing a lot with people inquiring about yoga. I suspect they have had yoga on their "want to do in 2001" list! For those who suffer from the symptoms of fibromyalgia, taking on a new activity can seem challenging and overwhelming.
Most of my life I have dealt with pain in some area of my body. Being hit by a car at the age of 2 began a history of aches and pains too long to mention. As an adult, I suffered from soft tissue injuries, leg length difference, insomnia, chronic illness, general fatigue and depression. In 1996 some of my symptoms were finally given a label: fibromyalgia syndrome.
Of all the various things I have tried for relief from this sometimes debilitating syndrome, yoga has been one of the most effective. Yoga is not a fix-all and should be used in combination with other treatment approaches. However; the postures, breathing, relaxation and meditation techniques of yoga can bring relief from many of the symptoms associated with fibromyalgia.
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Sample Practice for Fibromyalgia
The following practices constitute a sample fibromyalgia class. Check our current schedule for gentle classes, which are most appropriate for this condition. Our gentle classes include the practices described below.
• BODY AWARENESS SCAN: Sitting or lying on your back, notice your physical body. Impartially observe your body, becoming aware of any tension, fatigue, tightness or pain. Try not to judge, just observe.
• BREATH/PRANAYAMA: Sitting (in chair or on bolster) or lying on the back, observe the breath by gently placing the palms of the hands first on the lower abdomen. Notice the expansion and contraction with each inhalation and exhalation. Ask yourself to notice if it is easy or difficult to access the breath in this area. Repeat this again in the solar plexus area, and then the upper chest area. Now inhale completely moving in order through the three areas and exhale in reverse. Again, notice any new awareness you may have had about yourself and your breath.
• POSTURES/ASANAS: Seated comfortably in a chair or cross legged on a bolster or folded blanket (to lift the pelvis slightly) do the following:
• Eye Movements: Inhale as you move the eyes up toward the ceiling and exhale as you move the eyes down toward the floor (without moving the head) . Repeat 3-5x. Close the eyes for a couple breaths as you relax the eyes. Then proceed in the same fashion from left to right and then 45 degrees diagonally in each direction 3-5x. Again, close the eyes and rest. Finally, move the eyes around in a very slow circle clockwise covering each area of the circle completely as smoothly as possible. 2x clockwise, then 2x counterclockwise. Close eyes and rest. Rub palms of hands together until there is warmth at the center of the palms, then place the palms of the hands over the eyes and experience the energy and warmth of your hands. Open the eyes slowly as you move the hands away from the face for the first thing your eyes see is your own loving hands.
• Shoulders: Forward and Back. Move shoulders forward and back in seated cat stretches. Inhale on expansion (as shoulders move back) and exhale as the spine moves back (and shoulders move forward). 3x.
• Circles. Roll the shoulders forward making slow, fluid circles and then reverse the direction of the circles moving the shoulders backward. Inhale halfway up through the circle and exhale down the 2nd half of circle. 3x each direction.
• Shrugs. Inhale as you lift the shoulders up toward the ears, exhale as you release the shoulders down gently. Do this several times and as you release the shoulders down, make the sound of "ahhhhh" as you relax the shoulders down.
• Neck: Circles on the frontal plane. As if an easel and paper were directly in front of you, imagine you have a paint brush on the tip of your nose and paint big circles in one direction and then other. Coordinate the breath with the movement. 3x each direction.
• Side to side: Inhale center and exhale to turning the head to each side keeping the chin parallel with the floor. Keep the rest of the body in a neutral forward position. 3x each direction.
• Forward and back: With the palms of the hand lightly holding the tops of the shoulders, exhale as you move the chin toward the chest, inhale as the head moves back only to comfort level. 3x.
• Hands, Wrists and Forearms: Wrist stretches. Extend right arm forward at shoulder height, wrist flexed, fingers pointing down. With left hand, gently press top of hand in toward body on out-breath. Now; flex right hand with wrist flexed, fingers pointing up, with left hand, gently press right palm of the hand in toward the body on the in-breath. 3x each.
• Wrists, fingers and forearms: Bring palms of the hand together at the heart space (prayer/Nemaste position). Press the heels of your palms down and when you feel a gentle stretch hold, then continue pressing until your wrists are level with your elbows. Once the heels of the palms of the hands are level with elbows, on an exhale shift your hands, arms, and elbows to the right until you feel a gentle stretch, pause and on inhale return back to center then repeat to the other side. 2x each side.
• Feet and Ankles: Extend legs one at a time, with toes pointing up toward ceiling, still sitting on folded blanket or bolster. Flex the toes in toward the calves, then point the toes away from the body. Spread the toes wide. Make circles in one direction and then the other with the feet. (This gives a gentle release to the legs and hips as well.) Relax the legs and feet. 3x each)
• Standing in Balance (Tadasana/Mountain): Stand with feet hip width apart with toes pointing straight ahead. Feel the weight of your body equally on all four corners of each foot. Shift your weight forward and back and then side to side until gravity brings you to stillness, effortlessly balanced on the center of each foot. Imagine growing roots into the earth and lifting up out of the earth at the same time. Knees point out over toward second toes. Don't lock your knees. Drop your tail bone and lift the belly up out of the pelvic region. Roll your shoulders up, back and down a few times to help open the upper chest. Slide the chin forward, then drop the chin slightly, and draw the head back in line with the spine. Stand tall and breathe.
• Sides of Body (Crescent Moon): From standing, (can also be done from sitting position) raise right arm and hand up toward the sky, the left hand at waist, stretch to the left inhale, exhale back to center then repeat on other side. 3x each side.
• Legs: Virabhadrasana (Warrior pose variation). This pose builds energy, strengthens muscles of back, expands chest, flattens upper back and strengthens leg (quad and calf) muscles. Standing with left leg forward, feet as wide as hips, and arms at sides. Inhale as you simultaneously bend left knee, moving chest slightly forward and hips slightly back, bring arms out to sides with arms bent (fingers pointing toward ceiling) and shoulders back. Return to starting position. Repeat 3x then change to right leg forward and repeat 3x. [Note: if this pose is too difficult, do this at wall with arms supported at the wall and torso in a neutral position with back toward wall.]
• Apanasana (knee to chest pose):. Lying on floor with both legs bent (if able, one leg can be extended along the floor) on an exhale bring one knee in toward chest with the fingers interlaced under the bend of the leg. (If not flexible enough to reach with arms, use strap held in both hands without gripping.) On inhale, release leg slightly away from the body until the arms straighten (hands still under knee), then on exhale repeat. 4x each side.
• Supine hamstring stretch: Lying on back with hands or strap under knee and opposite leg extended or bent with foot of floor with ankle directly under the knee, on exhale extend foot and leg toward the ceiling until the leg is straight or nearly straight. On inhale, release for a moment and then continue with movement on exhale and inhale. 4x each side.
• Supine Bodhakonasana (Cobbler Pose): Lying on back, bend knees and begin with knees together, feet together with soles of feet on the ground. On inhale, slowly allow knees to fall open bringing the soles of the feet together. Now on exhale, very slowly bring knees together while moving low back down to floor return to starting position. Repeat about 4x.
• Supine full-body stretches: Lying on back inhale as you slowly and gently stretch the opposite arm and leg away from the center of the body stretching fully out through the fingers and toes. Exhale as you relax completely then repeat on the other side. Then on inhale stretch both arms and both legs away from the center of the body and on exhale, relax completely.
• Twist (Squeeze and soak effect for immune system): Lie on back with knees bent, feet on floor, arms out in a "T" position at shoulder level. Inhale center and exhale and knees drop toward the right side and head turns toward the left. Repeat 4x in same direction and hold on 4th time taking right hand to outside of the leg on top for a little gentle traction. Inhale back to center drop knees to left side as head turns toward the right and repeat as on first side. Both shoulders should stay on the floor, only turn head as comfort will allow.
• Cooling Down: Cakravakasana variation. Begin on all fours, hands directly under shoulders fingers spread, knees directly under hips, back in neutral position. On inhale, lift chest up and away from belly lengthening spine vertebrae by vertebrae. On exhale, move hips back and down toward heels, lowering chest toward thighs then hips toward heels. Do about 4x and relax completely in child's pose with arms back toward feet, let elbows and arms relax down completely on 4th time.
RELAXATION WITH GUIDED MEDITATION
Supported Savasana. Lie on back with head slightly supported with folded blanket appropriate to bring head in line with spine (forehead should not be lower than chin), rolled blanket or bolster under knees and any other support that is appropriate. Close the eyes and let the body relax down into the support of the earth. Place eye pillows over the eyes if available. Relax each area of your body beginning at the top of the head and ending at your toes. Let the breath be a gentle wave like motion moving up and down the body, with each wave taking you deeper into relaxation.
Coming back: Bring your attention to the breath and invite slow gradual movement to the body perhaps by first wiggling the toes and fingers and slowly progressing the stretching from there. Then bend the knees and roll to the right side on an inhale. Lie on the side with head still supported by blanket for a few breaths and breathe into the back on the body. Then placing the hands directly under the shoulders, use the strength of the arms to bring yourself up to sitting.
Seated closing meditation: Come to sitting again as in the beginning of session. Now notice your body, emotions, and breathe. Think healing thoughts and if one stands out to you, repeat to yourself three times. When ready, gently blink your eyes open and return to your daily activities.
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• BODY AWARENESS SCAN: Sitting or lying on your back, notice your physical body. Impartially observe your body, becoming aware of any tension, fatigue, tightness or pain. Try not to judge, just observe.
• BREATH/PRANAYAMA: Sitting (in chair or on bolster) or lying on the back, observe the breath by gently placing the palms of the hands first on the lower abdomen. Notice the expansion and contraction with each inhalation and exhalation. Ask yourself to notice if it is easy or difficult to access the breath in this area. Repeat this again in the solar plexus area, and then the upper chest area. Now inhale completely moving in order through the three areas and exhale in reverse. Again, notice any new awareness you may have had about yourself and your breath.
• POSTURES/ASANAS: Seated comfortably in a chair or cross legged on a bolster or folded blanket (to lift the pelvis slightly) do the following:
• Eye Movements: Inhale as you move the eyes up toward the ceiling and exhale as you move the eyes down toward the floor (without moving the head) . Repeat 3-5x. Close the eyes for a couple breaths as you relax the eyes. Then proceed in the same fashion from left to right and then 45 degrees diagonally in each direction 3-5x. Again, close the eyes and rest. Finally, move the eyes around in a very slow circle clockwise covering each area of the circle completely as smoothly as possible. 2x clockwise, then 2x counterclockwise. Close eyes and rest. Rub palms of hands together until there is warmth at the center of the palms, then place the palms of the hands over the eyes and experience the energy and warmth of your hands. Open the eyes slowly as you move the hands away from the face for the first thing your eyes see is your own loving hands.
• Shoulders: Forward and Back. Move shoulders forward and back in seated cat stretches. Inhale on expansion (as shoulders move back) and exhale as the spine moves back (and shoulders move forward). 3x.
• Circles. Roll the shoulders forward making slow, fluid circles and then reverse the direction of the circles moving the shoulders backward. Inhale halfway up through the circle and exhale down the 2nd half of circle. 3x each direction.
• Shrugs. Inhale as you lift the shoulders up toward the ears, exhale as you release the shoulders down gently. Do this several times and as you release the shoulders down, make the sound of "ahhhhh" as you relax the shoulders down.
• Neck: Circles on the frontal plane. As if an easel and paper were directly in front of you, imagine you have a paint brush on the tip of your nose and paint big circles in one direction and then other. Coordinate the breath with the movement. 3x each direction.
• Side to side: Inhale center and exhale to turning the head to each side keeping the chin parallel with the floor. Keep the rest of the body in a neutral forward position. 3x each direction.
• Forward and back: With the palms of the hand lightly holding the tops of the shoulders, exhale as you move the chin toward the chest, inhale as the head moves back only to comfort level. 3x.
• Hands, Wrists and Forearms: Wrist stretches. Extend right arm forward at shoulder height, wrist flexed, fingers pointing down. With left hand, gently press top of hand in toward body on out-breath. Now; flex right hand with wrist flexed, fingers pointing up, with left hand, gently press right palm of the hand in toward the body on the in-breath. 3x each.
• Wrists, fingers and forearms: Bring palms of the hand together at the heart space (prayer/Nemaste position). Press the heels of your palms down and when you feel a gentle stretch hold, then continue pressing until your wrists are level with your elbows. Once the heels of the palms of the hands are level with elbows, on an exhale shift your hands, arms, and elbows to the right until you feel a gentle stretch, pause and on inhale return back to center then repeat to the other side. 2x each side.
• Feet and Ankles: Extend legs one at a time, with toes pointing up toward ceiling, still sitting on folded blanket or bolster. Flex the toes in toward the calves, then point the toes away from the body. Spread the toes wide. Make circles in one direction and then the other with the feet. (This gives a gentle release to the legs and hips as well.) Relax the legs and feet. 3x each)
• Standing in Balance (Tadasana/Mountain): Stand with feet hip width apart with toes pointing straight ahead. Feel the weight of your body equally on all four corners of each foot. Shift your weight forward and back and then side to side until gravity brings you to stillness, effortlessly balanced on the center of each foot. Imagine growing roots into the earth and lifting up out of the earth at the same time. Knees point out over toward second toes. Don't lock your knees. Drop your tail bone and lift the belly up out of the pelvic region. Roll your shoulders up, back and down a few times to help open the upper chest. Slide the chin forward, then drop the chin slightly, and draw the head back in line with the spine. Stand tall and breathe.
• Sides of Body (Crescent Moon): From standing, (can also be done from sitting position) raise right arm and hand up toward the sky, the left hand at waist, stretch to the left inhale, exhale back to center then repeat on other side. 3x each side.
• Legs: Virabhadrasana (Warrior pose variation). This pose builds energy, strengthens muscles of back, expands chest, flattens upper back and strengthens leg (quad and calf) muscles. Standing with left leg forward, feet as wide as hips, and arms at sides. Inhale as you simultaneously bend left knee, moving chest slightly forward and hips slightly back, bring arms out to sides with arms bent (fingers pointing toward ceiling) and shoulders back. Return to starting position. Repeat 3x then change to right leg forward and repeat 3x. [Note: if this pose is too difficult, do this at wall with arms supported at the wall and torso in a neutral position with back toward wall.]
• Apanasana (knee to chest pose):. Lying on floor with both legs bent (if able, one leg can be extended along the floor) on an exhale bring one knee in toward chest with the fingers interlaced under the bend of the leg. (If not flexible enough to reach with arms, use strap held in both hands without gripping.) On inhale, release leg slightly away from the body until the arms straighten (hands still under knee), then on exhale repeat. 4x each side.
• Supine hamstring stretch: Lying on back with hands or strap under knee and opposite leg extended or bent with foot of floor with ankle directly under the knee, on exhale extend foot and leg toward the ceiling until the leg is straight or nearly straight. On inhale, release for a moment and then continue with movement on exhale and inhale. 4x each side.
• Supine Bodhakonasana (Cobbler Pose): Lying on back, bend knees and begin with knees together, feet together with soles of feet on the ground. On inhale, slowly allow knees to fall open bringing the soles of the feet together. Now on exhale, very slowly bring knees together while moving low back down to floor return to starting position. Repeat about 4x.
• Supine full-body stretches: Lying on back inhale as you slowly and gently stretch the opposite arm and leg away from the center of the body stretching fully out through the fingers and toes. Exhale as you relax completely then repeat on the other side. Then on inhale stretch both arms and both legs away from the center of the body and on exhale, relax completely.
• Twist (Squeeze and soak effect for immune system): Lie on back with knees bent, feet on floor, arms out in a "T" position at shoulder level. Inhale center and exhale and knees drop toward the right side and head turns toward the left. Repeat 4x in same direction and hold on 4th time taking right hand to outside of the leg on top for a little gentle traction. Inhale back to center drop knees to left side as head turns toward the right and repeat as on first side. Both shoulders should stay on the floor, only turn head as comfort will allow.
• Cooling Down: Cakravakasana variation. Begin on all fours, hands directly under shoulders fingers spread, knees directly under hips, back in neutral position. On inhale, lift chest up and away from belly lengthening spine vertebrae by vertebrae. On exhale, move hips back and down toward heels, lowering chest toward thighs then hips toward heels. Do about 4x and relax completely in child's pose with arms back toward feet, let elbows and arms relax down completely on 4th time.
RELAXATION WITH GUIDED MEDITATION
Supported Savasana. Lie on back with head slightly supported with folded blanket appropriate to bring head in line with spine (forehead should not be lower than chin), rolled blanket or bolster under knees and any other support that is appropriate. Close the eyes and let the body relax down into the support of the earth. Place eye pillows over the eyes if available. Relax each area of your body beginning at the top of the head and ending at your toes. Let the breath be a gentle wave like motion moving up and down the body, with each wave taking you deeper into relaxation.
Coming back: Bring your attention to the breath and invite slow gradual movement to the body perhaps by first wiggling the toes and fingers and slowly progressing the stretching from there. Then bend the knees and roll to the right side on an inhale. Lie on the side with head still supported by blanket for a few breaths and breathe into the back on the body. Then placing the hands directly under the shoulders, use the strength of the arms to bring yourself up to sitting.
Seated closing meditation: Come to sitting again as in the beginning of session. Now notice your body, emotions, and breathe. Think healing thoughts and if one stands out to you, repeat to yourself three times. When ready, gently blink your eyes open and return to your daily activities.
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Article - Extra Gentle Yoga for Fibromyalgia
by Jeanne Dilliion - January 2002
ABOUT FIBROMYALGIA
Fibromyalgia Syndrome (FMS) comes from the Latin root words: “fibro,” meaning connective tissue fibers, “my,” muscle, “al,” pain, and “gia,” condition of. Merriam-Webster’s Collegiate Dictionary defines “syndrome” as “a group of signs and symptoms that occur together and characterize a particular abnormality.”
Dr. William Balfour of the University of Edinburgh first described FMS in 1816. For many years the medical profession had various labels for FMS, including chronic rheumatism, myalgia, pressure point syndrome, and fibrositis. Often viewed as a psychological condition, in 1987, FMS was finally recognized by the American Medical Association as a true illness and a major cause of disability.
Symptoms and Diagnosis. Due to its varied symptoms, diagnosis of FMS can be challenging. Symptoms can include: difficulty sleeping, loss of hearing, blurred vision, falls, itching, pelvic pain, soft tissue aches and pains, and irritable bowel syndrome. Many people with FMS ill complain of fatigue and non-restorative sleep and say, “I hurt all over.”
An official diagnosis for FMS was the result of the Copenhagen Declaration establishing fibromyalgia as an officially recognized syndrome on January 1, 1993, for the World Health Organization. The Declaration defines FMS as a painful, non-articular condition predominantly involving muscles and as the most common cause of chronic, widespread musculoskeletal pain. The Declaration also states that FMS is “part of a wider syndrome encompassing headaches, irritable bladder, dysmenorrhea, cold sensitivity, Raynaud’s phenomenon, restless legs, atypical patterns of numbness and tingling, exercise intolerance and complaints of weakness.” People with FMS often suffer from depression and anxiety. Not surprising with all the possible physical symptoms.
In 1990, the American College of Rheumatology defined the points of FMS and the World Health Organization considered the definition as suitable for research purposes. The following symptoms were then added to the official diagnosis criteria: “ . . . the presence of unexplained widespread pain or aching, persistent fatigue, generalized morning stiffness, non-refreshing sleep, and multiple tender points. Most patients with these symptoms have at least 11 tender points. But a variable proportion of otherwise typical patients may have less than 11 tender points at the time of the examination.” The Copenhagen Declaration definition states that you must have at least 11 of 18 specified tender points to be diagnosed with FMS. The pressure used to test for pain should be enough to whiten the thumbnail when pressing on the points.
ABOUT FIBROMYALGIA
Fibromyalgia Syndrome (FMS) comes from the Latin root words: “fibro,” meaning connective tissue fibers, “my,” muscle, “al,” pain, and “gia,” condition of. Merriam-Webster’s Collegiate Dictionary defines “syndrome” as “a group of signs and symptoms that occur together and characterize a particular abnormality.”
Dr. William Balfour of the University of Edinburgh first described FMS in 1816. For many years the medical profession had various labels for FMS, including chronic rheumatism, myalgia, pressure point syndrome, and fibrositis. Often viewed as a psychological condition, in 1987, FMS was finally recognized by the American Medical Association as a true illness and a major cause of disability.
Symptoms and Diagnosis. Due to its varied symptoms, diagnosis of FMS can be challenging. Symptoms can include: difficulty sleeping, loss of hearing, blurred vision, falls, itching, pelvic pain, soft tissue aches and pains, and irritable bowel syndrome. Many people with FMS ill complain of fatigue and non-restorative sleep and say, “I hurt all over.”
An official diagnosis for FMS was the result of the Copenhagen Declaration establishing fibromyalgia as an officially recognized syndrome on January 1, 1993, for the World Health Organization. The Declaration defines FMS as a painful, non-articular condition predominantly involving muscles and as the most common cause of chronic, widespread musculoskeletal pain. The Declaration also states that FMS is “part of a wider syndrome encompassing headaches, irritable bladder, dysmenorrhea, cold sensitivity, Raynaud’s phenomenon, restless legs, atypical patterns of numbness and tingling, exercise intolerance and complaints of weakness.” People with FMS often suffer from depression and anxiety. Not surprising with all the possible physical symptoms.
In 1990, the American College of Rheumatology defined the points of FMS and the World Health Organization considered the definition as suitable for research purposes. The following symptoms were then added to the official diagnosis criteria: “ . . . the presence of unexplained widespread pain or aching, persistent fatigue, generalized morning stiffness, non-refreshing sleep, and multiple tender points. Most patients with these symptoms have at least 11 tender points. But a variable proportion of otherwise typical patients may have less than 11 tender points at the time of the examination.” The Copenhagen Declaration definition states that you must have at least 11 of 18 specified tender points to be diagnosed with FMS. The pressure used to test for pain should be enough to whiten the thumbnail when pressing on the points.
RESEARCH AND STUDIES SUPPORT COMPLEMENTARY TREATMENTS
According to scientists at the University of Missouri-Columbia, “Patients with fibromyalgia syndrome (FMS) who exercise and practice relaxation and other non-drug techniques report fewer symptoms such as pain, fatigue, and morning stiffness than do patients who receive medication alone. Optimal treatment of FMS should include non-pharmacological interventions, specifically exercise and cognitive behavioral therapy, in addition to appropriate medication management as needed for sleep and pain symptoms,” says Lynn A. Rossy, M.A., head of a study that made these conclusions.
Another study found meditation helps to quiet the mind and better deal with pain of symptoms and is an effective way to distract oneself from symptoms.
A study of 18 men and women who had persistent pain for more than three months indicates Yoga may help those with chronic pain. Participants attended 90-minute Yoga sessions three times weekly for 30 days. All 18 patients either experienced some kind of improvement or remained the same. No symptoms increased.
The theory of visualization bringing a positive outcome was supported by a study demonstrating that people can increase muscle power simply by imagining themselves doing the exercises. Guang Yue led this study at the Cleveland Clinic Foundation’s Lerner Research Institute.
FROM PAIN TO YOGA
Debra Risberg, a Kripalu certified teacher in Illinois, developed FMS 31 years ago at age 16. Debra says, “It was devastating physically and emotionally and the doctors we turned to for help only made things worse by putting me in a painful brace and plying me with tranquilizers to keep me from complaining.” Debra was not given an official diagnosis of FMS until 1987.
A search for freedom from pain led Debra to Yoga. After her Kripalu teacher left town in 1995, she became a certified Yoga teacher. Since then Debra has opened her own studio and teaches students with FMS and chronic pain as well as the general public. When asked how having this condition affects her ability to teach Yoga, she responded, “It helps me to be more sensitive to moving slowly into postures and surrendering to find the deepest release for myself and my students. It keeps me humble. It reminds me of what is truly important because I can't afford to waste precious energy.”
Debra’s class for people with FMS includes gentle and restorative yoga, meditation, deep relaxation and group support. She said, “The group support model I have used involves breaking up into couples or triples and doing co-active listening. Students seem to love that part of the class.”
Debra continued, “You can't apply the same methods to everyone. Some people are so ill and disabled that they can hardly move or stand to be touched. Others can be quite athletic and love deep tissue massage. It depends on the personality, the genetic makeup and how the illness manifests in each individual. Pranayama is also important but something like kapalabhati can be too strong.”
Allowing students to relax and breath into sensations can bring an understanding of pain. Meditation teaches one to stop reacting to intense sensations and to begin a more supportive relationship with the body.
For asana practice Debra includes isometrics to release muscles in specific areas. She offers breathing techniques such as the three-part breath, ujayii, and alternate nostril.
Debra hesitates to make diet recommendations because each person is unique in their needs. She did say, “I had no pain when I was in India living on a fresh vegetarian diet. I think the medicinal properties of the spices and herbs in Indian vegetarian cooking are good for me. Also, the food there had no additives or chemicals on it.” Although there is no scientific proof to support the theory, Debra suspects, “[FMS] may be caused by environmental toxins combined with stressful living conditions.” Debra also takes a daily Ayurvedic remedy called Tryphala to help the digestive tract.
THE AUTHOR'S EXPERIENCE
Most of my life I have dealt with pain in some area of my body. Symptoms included soft tissue injuries, structural imbalances, insomnia, chronic illness, general fatigue and depression.
In 1996 some of my symptoms were given the label of FMS. The diagnosis itself was not especially comforting, as there is no known cure for FMS; however, knowing that there were others who had this condition, and that the medical community recognized it, was promising. I wasn’t crazy!
An introduction to Yoga twelve years ago taught me that breathing into sensations can create detachment from (and an acceptance of) symptoms. Gained awareness of daily movements and use of ergonomics in the workplace helped the pain subside. A new attitude toward life led to the desire of sharing this ancient tradition with others. It wasn’t just the physical movement of the asanas -- meditation, visualization, pranayama, and deep relaxation brought a greater sense of knowing my true self. Yoga has been one of the most effective tools for healing. However, it is not a panacea and should be used as an adjunct with other treatment approaches.
I became a certified teacher through Integrative Yoga Therapy in 1998.
Regular study with teachers who focus on therapeutic applications of Yoga and healing of the whole continue to guide me. After initial training with teachers of Iyengar and other styles of Yoga, I discovered the tradition of T.K.V. Desikachar (sometimes referred to as Viniyoga in the United States). Appropriate sequencing and adaptations of poses to meet individual needs, conscious linking of breath and movement, together with specific pranayama practices, sound, and deep relaxation, has brought profound levels of healing to me, and my students as well.
Two qualities must be present in asana practice: stability and alertness (sthira) and comfort (sukha). (See, Yoga Sutra II.46.) Students should not push muscles to point of exertion. When one is unable to perform asana repetitions, suggest mentally visualizing the performance of the movement. Holding poses for too long can cause symptom flare-ups as contracting a muscle for any period of time can activate trigger points. Movement should not be excessive although immobility is another fairly common cause of trigger point flare-ups. Pauses between repetitions allow muscles to relax. Asana practice should always end with a rest in savasana or another restorative posture.
Everyday posture and body mechanics are especially important. How one stands, lifts, sits, walks, and moves can play a big role in sustaining daily energy. If the body is out of balance, strain can result. Avoid sitting in one position for lengthy periods of time as muscle contraction can occur. The body needs to move. Check your body’s alignment often throughout the day.
Yoga Nidra practice, also known as body scan, can be effective for healing. Resting deeply without falling asleep restores the mind and body. Integrating regular periods of rest into each day, even when you feel well, may prevent flare-ups.
Suggested pranayama techniques include: langhana (lengthening the exhalation) for cleansing the body, sitali (the cooling breath) to promote healing of autoimmune deficiencies such as FMS, and nadi sodhana pranayama, (alternate nasal breathing) to bring balance to bodily systems. Each individual is different and has unique needs; therefore, choosing pranayama techniques to meet those needs is important.
Meditation has been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.
How Yoga Supports Fibromyalgia
• Helps maintain energy and strength
• Can be done anywhere without special equipment
• Relaxes tight, sore muscles
• Stimulates circulation and hormonal systems
• Oxygenates body
• Flushes out toxins and impurities
• Counteracts fatigue and lethargy
• Reduces stress reactions
• Activates parasympathetic nervous system
• Lifts depression
• Reduces anxiety and inertia
• Gives mind and body reprieve
• Clears scattered mind
• Improves sleeping patterns
For teachers who struggle with FMS, reducing or eliminating demonstration of poses may help conserve energy needed for healing. This is a beautiful way to practice ahimsa toward self. Refraining from demonstrating can also encourage students to move inward and experience the poses more fully in their own bodies.
Working with a teacher who has therapeutic training and experience is essential. Begin with an extra gentle practice. Remember the line often quoted by seasoned teachers, “If you can breathe, you can do Yoga.” With conscious breathing and simple movements a calming peace can replace fatigue and frustration. Take it easy and listen to your inner wisdom.
Jeanne Dillion has been the Director of Yoga for Wellness and Workplace Wellness (an office ergonomics and wellness consulting business) since 1998. She is certified through Integrative Yoga Therapy and a Registered Yoga Teacher. Jeanne has been practicing Yoga since 1990, and has attended trainings with T.K.V. Desikachar and Jon Kabat-Zinn.
REFERENCES AND SUGGESTED READING
Bouanchaud, B: The Essence of Yoga, Reflections on the Yoga Sutras of Patanjali, Portland, OR: Rudra Press, 1997.
Davis, M, Eshelman, ER, McKay, M: The Relaxation & Stress Reduction Workbook, Oakland, CA: New Harbinger Publications: 1995.
Desikachar, TKV: The Heart of Yoga, Rochester, VT: Inner Traditions, 1995.
Desikachar, TKV: The Viniyoga of Yoga, Chennai, India: Quadra Press Limited, 2001.
Feuerstein, G: The Yoga Perspective on Pain, Mental Health, and Euthanasia, Pain and Pain Management, pp. 3-5.
Kabat-Zinn, J: Full Catastrophe Living New York, Delta; 1990.
Kraftsow, G: Yoga for Wellness, Arkana: Penguin Group, 1999.
Lasater, J: Relax and Renew: Restful Yoga for Stressful Times, Berkeley, CA: Rodmell Press: 1995.
Miller, R: The Journal of the International Association of Yoga Therapists, The Psychophysiology of Respiration. 1991.
Miller, R: Experiencing Nonduality with Richard C. Miller, Ph.D., www.nondual.com
LePage, J: Integrative Yoga Therapy Training Manual. Aptos CA, Printsmith, 1994.
Starlanyl, Devin, Copeland, ME, Fibromyalgia & Chronic Myofascial Pain Syndrome A Survival Manual, Oakland, CA: New Harbinger Publications, Inc.: 1996.
Salt, WB, Season, EH: Fibromyalgia and the Mind Body Spirit Connection 7 Steps for Living a Healthy Life with Widespread Muscular Pain and Fatigue, Columbus, OH: Parkview Publishing: 2000.
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According to scientists at the University of Missouri-Columbia, “Patients with fibromyalgia syndrome (FMS) who exercise and practice relaxation and other non-drug techniques report fewer symptoms such as pain, fatigue, and morning stiffness than do patients who receive medication alone. Optimal treatment of FMS should include non-pharmacological interventions, specifically exercise and cognitive behavioral therapy, in addition to appropriate medication management as needed for sleep and pain symptoms,” says Lynn A. Rossy, M.A., head of a study that made these conclusions.
Another study found meditation helps to quiet the mind and better deal with pain of symptoms and is an effective way to distract oneself from symptoms.
A study of 18 men and women who had persistent pain for more than three months indicates Yoga may help those with chronic pain. Participants attended 90-minute Yoga sessions three times weekly for 30 days. All 18 patients either experienced some kind of improvement or remained the same. No symptoms increased.
The theory of visualization bringing a positive outcome was supported by a study demonstrating that people can increase muscle power simply by imagining themselves doing the exercises. Guang Yue led this study at the Cleveland Clinic Foundation’s Lerner Research Institute.
FROM PAIN TO YOGA
Debra Risberg, a Kripalu certified teacher in Illinois, developed FMS 31 years ago at age 16. Debra says, “It was devastating physically and emotionally and the doctors we turned to for help only made things worse by putting me in a painful brace and plying me with tranquilizers to keep me from complaining.” Debra was not given an official diagnosis of FMS until 1987.
A search for freedom from pain led Debra to Yoga. After her Kripalu teacher left town in 1995, she became a certified Yoga teacher. Since then Debra has opened her own studio and teaches students with FMS and chronic pain as well as the general public. When asked how having this condition affects her ability to teach Yoga, she responded, “It helps me to be more sensitive to moving slowly into postures and surrendering to find the deepest release for myself and my students. It keeps me humble. It reminds me of what is truly important because I can't afford to waste precious energy.”
Debra’s class for people with FMS includes gentle and restorative yoga, meditation, deep relaxation and group support. She said, “The group support model I have used involves breaking up into couples or triples and doing co-active listening. Students seem to love that part of the class.”
Debra continued, “You can't apply the same methods to everyone. Some people are so ill and disabled that they can hardly move or stand to be touched. Others can be quite athletic and love deep tissue massage. It depends on the personality, the genetic makeup and how the illness manifests in each individual. Pranayama is also important but something like kapalabhati can be too strong.”
Allowing students to relax and breath into sensations can bring an understanding of pain. Meditation teaches one to stop reacting to intense sensations and to begin a more supportive relationship with the body.
For asana practice Debra includes isometrics to release muscles in specific areas. She offers breathing techniques such as the three-part breath, ujayii, and alternate nostril.
Debra hesitates to make diet recommendations because each person is unique in their needs. She did say, “I had no pain when I was in India living on a fresh vegetarian diet. I think the medicinal properties of the spices and herbs in Indian vegetarian cooking are good for me. Also, the food there had no additives or chemicals on it.” Although there is no scientific proof to support the theory, Debra suspects, “[FMS] may be caused by environmental toxins combined with stressful living conditions.” Debra also takes a daily Ayurvedic remedy called Tryphala to help the digestive tract.
THE AUTHOR'S EXPERIENCE
Most of my life I have dealt with pain in some area of my body. Symptoms included soft tissue injuries, structural imbalances, insomnia, chronic illness, general fatigue and depression.
In 1996 some of my symptoms were given the label of FMS. The diagnosis itself was not especially comforting, as there is no known cure for FMS; however, knowing that there were others who had this condition, and that the medical community recognized it, was promising. I wasn’t crazy!
An introduction to Yoga twelve years ago taught me that breathing into sensations can create detachment from (and an acceptance of) symptoms. Gained awareness of daily movements and use of ergonomics in the workplace helped the pain subside. A new attitude toward life led to the desire of sharing this ancient tradition with others. It wasn’t just the physical movement of the asanas -- meditation, visualization, pranayama, and deep relaxation brought a greater sense of knowing my true self. Yoga has been one of the most effective tools for healing. However, it is not a panacea and should be used as an adjunct with other treatment approaches.
I became a certified teacher through Integrative Yoga Therapy in 1998.
Regular study with teachers who focus on therapeutic applications of Yoga and healing of the whole continue to guide me. After initial training with teachers of Iyengar and other styles of Yoga, I discovered the tradition of T.K.V. Desikachar (sometimes referred to as Viniyoga in the United States). Appropriate sequencing and adaptations of poses to meet individual needs, conscious linking of breath and movement, together with specific pranayama practices, sound, and deep relaxation, has brought profound levels of healing to me, and my students as well.
Two qualities must be present in asana practice: stability and alertness (sthira) and comfort (sukha). (See, Yoga Sutra II.46.) Students should not push muscles to point of exertion. When one is unable to perform asana repetitions, suggest mentally visualizing the performance of the movement. Holding poses for too long can cause symptom flare-ups as contracting a muscle for any period of time can activate trigger points. Movement should not be excessive although immobility is another fairly common cause of trigger point flare-ups. Pauses between repetitions allow muscles to relax. Asana practice should always end with a rest in savasana or another restorative posture.
Everyday posture and body mechanics are especially important. How one stands, lifts, sits, walks, and moves can play a big role in sustaining daily energy. If the body is out of balance, strain can result. Avoid sitting in one position for lengthy periods of time as muscle contraction can occur. The body needs to move. Check your body’s alignment often throughout the day.
Yoga Nidra practice, also known as body scan, can be effective for healing. Resting deeply without falling asleep restores the mind and body. Integrating regular periods of rest into each day, even when you feel well, may prevent flare-ups.
Suggested pranayama techniques include: langhana (lengthening the exhalation) for cleansing the body, sitali (the cooling breath) to promote healing of autoimmune deficiencies such as FMS, and nadi sodhana pranayama, (alternate nasal breathing) to bring balance to bodily systems. Each individual is different and has unique needs; therefore, choosing pranayama techniques to meet those needs is important.
Meditation has been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.
How Yoga Supports Fibromyalgia
• Helps maintain energy and strength
• Can be done anywhere without special equipment
• Relaxes tight, sore muscles
• Stimulates circulation and hormonal systems
• Oxygenates body
• Flushes out toxins and impurities
• Counteracts fatigue and lethargy
• Reduces stress reactions
• Activates parasympathetic nervous system
• Lifts depression
• Reduces anxiety and inertia
• Gives mind and body reprieve
• Clears scattered mind
• Improves sleeping patterns
For teachers who struggle with FMS, reducing or eliminating demonstration of poses may help conserve energy needed for healing. This is a beautiful way to practice ahimsa toward self. Refraining from demonstrating can also encourage students to move inward and experience the poses more fully in their own bodies.
Working with a teacher who has therapeutic training and experience is essential. Begin with an extra gentle practice. Remember the line often quoted by seasoned teachers, “If you can breathe, you can do Yoga.” With conscious breathing and simple movements a calming peace can replace fatigue and frustration. Take it easy and listen to your inner wisdom.
Jeanne Dillion has been the Director of Yoga for Wellness and Workplace Wellness (an office ergonomics and wellness consulting business) since 1998. She is certified through Integrative Yoga Therapy and a Registered Yoga Teacher. Jeanne has been practicing Yoga since 1990, and has attended trainings with T.K.V. Desikachar and Jon Kabat-Zinn.
REFERENCES AND SUGGESTED READING
Bouanchaud, B: The Essence of Yoga, Reflections on the Yoga Sutras of Patanjali, Portland, OR: Rudra Press, 1997.
Davis, M, Eshelman, ER, McKay, M: The Relaxation & Stress Reduction Workbook, Oakland, CA: New Harbinger Publications: 1995.
Desikachar, TKV: The Heart of Yoga, Rochester, VT: Inner Traditions, 1995.
Desikachar, TKV: The Viniyoga of Yoga, Chennai, India: Quadra Press Limited, 2001.
Feuerstein, G: The Yoga Perspective on Pain, Mental Health, and Euthanasia, Pain and Pain Management, pp. 3-5.
Kabat-Zinn, J: Full Catastrophe Living New York, Delta; 1990.
Kraftsow, G: Yoga for Wellness, Arkana: Penguin Group, 1999.
Lasater, J: Relax and Renew: Restful Yoga for Stressful Times, Berkeley, CA: Rodmell Press: 1995.
Miller, R: The Journal of the International Association of Yoga Therapists, The Psychophysiology of Respiration. 1991.
Miller, R: Experiencing Nonduality with Richard C. Miller, Ph.D., www.nondual.com
LePage, J: Integrative Yoga Therapy Training Manual. Aptos CA, Printsmith, 1994.
Starlanyl, Devin, Copeland, ME, Fibromyalgia & Chronic Myofascial Pain Syndrome A Survival Manual, Oakland, CA: New Harbinger Publications, Inc.: 1996.
Salt, WB, Season, EH: Fibromyalgia and the Mind Body Spirit Connection 7 Steps for Living a Healthy Life with Widespread Muscular Pain and Fatigue, Columbus, OH: Parkview Publishing: 2000.
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Yoga for Multiple Scelerosis
Yoga is now recognized as an excellent means of managing symptoms of multiple sclerosis (MS). Benefits include increased body awareness, release of muscular tension, increased coordination and balance, better flexibility and strength, decreased fatigue, increased tolerance to heat, improved circulation and breathing, improved organ function, enhanced alertness, stress reduction, and an overall feeling of well-being.
The class consists of body, breath, and mind awareness, gentle movement, deep relaxation, guided imagery, and meditation appropriate to individuals with MS. Integrative Restoration (iRest) is also taught and provides deep relaxation and healing. For more information on this practice, visit the iRest – Yoga Nidra page of this website. Movement and postures will be adapted to meet individual needs with the use of props (bolsters and blankets) and/or chairs. Our studio is wheelchair accessible.
The class is designed to accommodate up to ten students comfortably, a size that is ideal for meeting individual needs. Each participant will be required to complete an intake form and personal health history prior to beginning the class.
Jeanne Dillion, Director of Yoga for Wellness and a Certified Yoga Therapist through the Integrative Yoga Therapy program, teaches the class. Jeanne's experience and training is based on meeting the needs of each unique individual. She has helped numerous people with health conditions including arthritis, cancer, multiple sclerosis, and infertility.
This class is offered a few times throughout the year and often sponsored by a Multiple Sclerosis grant and free to people with MS. Current sessions are full. Please call Jeanne to be placed on a wait list for future offerings at 345-7113.
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The class consists of body, breath, and mind awareness, gentle movement, deep relaxation, guided imagery, and meditation appropriate to individuals with MS. Integrative Restoration (iRest) is also taught and provides deep relaxation and healing. For more information on this practice, visit the iRest – Yoga Nidra page of this website. Movement and postures will be adapted to meet individual needs with the use of props (bolsters and blankets) and/or chairs. Our studio is wheelchair accessible.
The class is designed to accommodate up to ten students comfortably, a size that is ideal for meeting individual needs. Each participant will be required to complete an intake form and personal health history prior to beginning the class.
Jeanne Dillion, Director of Yoga for Wellness and a Certified Yoga Therapist through the Integrative Yoga Therapy program, teaches the class. Jeanne's experience and training is based on meeting the needs of each unique individual. She has helped numerous people with health conditions including arthritis, cancer, multiple sclerosis, and infertility.
This class is offered a few times throughout the year and often sponsored by a Multiple Sclerosis grant and free to people with MS. Current sessions are full. Please call Jeanne to be placed on a wait list for future offerings at 345-7113.
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We now offer Massage Therapy! For information and to schedule a massage, click here.
1175 East Park Center Boulevard
(Corner of Southshore and Park Center)
Suite 102
Boise, ID 83706
Phone: 208-345-7113
(Corner of Southshore and Park Center)
Suite 102
Boise, ID 83706
Phone: 208-345-7113