Standing Yoga Postures for Fibromyalgia
Learn 13 standing yoga postures for persons with fibromyalgia. Hold each position for 5 slow, deep breaths or 20 seconds. Work up to holding each posture for 2 minutes or more, if you like. Or just stick with the 20 second hold.
If you've found this page first,
please go back to the Fibromyalgia and Yoga Page for an introduction and instructions.
Reach for the Stars: (Great energizer and tension releaser) Stand with heels together and toes angled out in a V-shape, arms at sides. Inhale while raising up onto your toes and slowly bringing arms out to sides and then up over your head. Breathe while holding this posture. Balance while focusing on a spot in front of you. Stretch your whole body up from the waist, reaching high but keeping shoulders down and relaxed. Feel a string pulling up through the middle of your head from the top of your spine. Slowly release back down while exhaling. Repeat two times or more.
Forward Bend: (Promotes spine flexibility and slenderizes hips) Inhale. Bend forward at the hips while exhaling, keeping your back straight but not locking the knees. If you have lower back problems, keep your knees bent. Your goal is to put your stomach to your thighs first, then work at getting your head to your knees, then work at straightening your knees if it doesn't cause pain. Hold. Repeat two more times.
Dancer's Pose: (Improves poise and balance, relieves back and shoulder tension) Inhale. Shift your weight to one foot. Grab hold of the other foot behind you while raising your opposite hand above your head and exhaling. Hold this position while breathing. Lower arm and leg slowly. Practice 3 times, each side.
Standing Twist: (Slims waistline, strenthens arms and shoulders, promotes spine flexibility) Stand with feet one foot apart. Hold arms straight out to the sides with palms facing outward.
Lion: (Helps bring blood flow to sore throat and head cold for quicker recovery) Place hands on thighs with knees bent. Spread fingers as wide apart as possible. Open mouth as wide as you can, stick out tongue as far as you can, open eyes as wide as you can without blinking. Hold this posture until your eyes start to water, staring at one spot. Repeat until your eyes water a lot. (If your eyes don't shed tears, you're dehydrated or blinking too soon.)
Relaxation: (Ends your yoga session, relieves tension) Stand with feet shoulder width apart. Imagine you are under a waterfall and the water has just cascaded from your head to your feet taking all the tension with it. This is a 3-second relaxation exercise for anytime, anywhere.
Here it is in VHS AM/PM Yoga for Beginners
To go along with this, you may like the CD A.M./P.M. Yoga Melodies.
I own Kathy Smith - New Yoga Basics for Beginners. I really like this one although it's almost an hour long. But even doing 20 minutes is beneficial.
I also own the book Power Yoga : The Total Strength and Flexibility Workout. This is my favorite style of yoga, but I do not recommend this style (ashtanga) for beginners or when you still have chronic pain from fibromyalgia.
Here's the video that goes with the Power Yoga book. Beryl Bender Birch Power Yoga The Practice. These are for more advanced practice but are the most effective form of yoga that I have found. Move up to these after you have mastered beginning yoga and are relatively pain-free through nutrition and/or other methods.
Consult your doctor before starting an exercise program. And be careful. Sorry, I can't be responsible if you get hurt. Use your head and listen to your body. A qualified instructor is recommended.
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