Mindful Movement & Meditation

How & Why Yoga Helps those with Fibromyalgia

E.B. Ferdig

E-RYT500, certified yoga therapist

OHSU Study Shows Yoga Effectiveness

Result:Pain reduced an average of 24%

Fatigue reduced an average of 30%

Depression reduced by 42%

Participants attended weekly classes of gentle stretching, meditation, breathing exercises & group discussionThey were also given a DVD video and encouraged to do yoga regularly at home

How & why does yoga help?

Yoga is varied & can be adapted to the studentPrimarily a mental practice, but also can be:Physical EmotionalEnergeticSpiritualWe can take what we need & leave the restFor yoga to work, we need to do it. To do it, we need to

have experience of it being helpful, so we might build new habits.

Benefits of Breathing

If we can breathe, we can do yoga

The pain that comes with Fibromyalgia keeps many people in “fight or flight” mode

By breathing very slowly for just one minute, we can take brain from fight or flight mode, to “executive functioning,” so we can make good decisions (or just relax)

The Pain Loop

Moving Mindfully

Movement is important:our joints need movement for lubrication for healthy

function

Tight muscles restrict our movement in the world and cause more tight muscles

Strong and flexible muscles help us prevent injury

With fibromyalgia, we often don’t know what kind of movement will hurt – especially later on

Working slowly and carefully, and observing like a reporter will help establish safe boundaries

Yoga improves mood

Yoga has been proven in studies to improve mood. Several study shows increased GABA (hormone brain that inhibits stress feelings) levels

Any style of yoga – but always a combination of movement, mindfulness, meditation, relaxation and breath.

As little as 20 min/day

Must be done regularly to have effect

Ways to access yoga instruction

Work with someone experienced in chronic pain or adaptive yoga

Group classes (gentle, yin, restorative)

Specialty group classes (yoga for chronic pain, adaptive yoga, meditation, mindfulness-based stress reduction)

Individual yoga therapy www.unfoldportland.com

Studies referenced in presentation

1) James W. Carson, Kimberly M. Carson, Kim D. Jones, Robert M. Bennett, Cheryl L. Wright, Scott D. Mist.A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgiaPain, 2010; 151 (2): 530

2) Streeter CC1, Jensen JE, Perlmutter RM, Cabral HJ, Tian H, Terhune DBYoga Asana sessions increase brain GABA levels: a pilot studyJ Altern Complement Med. 2007 May;13(4):419-26

3) Ciraulo DA, Renshaw PF.. Michalsen A, Grossman P, Acil A, LanghorstJ, Ludtke R, Esch T. Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yogaMed Sci Monit. 2005;11:555–61.