Life with Chronic Conditions: Does Yoga Help?

Lots of people swear by yoga, but what does the research show? What type is best? Does it help with chronic conditions? Is it easy? Can I do it?

 

What is yoga: Rooted in Indian philosophy, yoga as practiced in the USA tends to emphasize physical postures (asanas), breathing techniques (pranayama) and meditation (dyana). There are various styles of yoga ranging from gentle practices, such as restorative yoga, to physically demanding ones.

 

What the research says: According to the National Center for Complementary and Integrative Health, research suggests that yoga may:

• Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.

• Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis. The American College of Physicians recommends yoga for first-line treatment of chronic low-back pain

• Help people who are overweight or obese lose weight.

• Help people quit smoking.

• Help people manage anxiety or depressive symptoms associated with difficult life situations.

• Relieve menopause symptoms.

• Help people with chronic diseases manage their symptoms and improve their quality of life. Conditions that have been helped by a yoga practice include: cancer; COPD (chronic obstructive pulmonary disease), HIV/AIDS, and asthma.

 

While a lot of research has been done, subjects  (generally female, white, well-educated and with relatively high incomes), small sample size and the type of yoga practice, can result in skewed findings. However,  it does appear to be helpful for particular health issues as noted above

 

Yoga is part of the Mindfulness-Based Stress Reduction (MBSR) program, which has been heavily researched and been found to reduce pain, stress, anxiety, and depression; and improve physical health. There are indications that it boosts the immune system and helps in the recovery from flu and colds.

 

If you are not familiar with MBSR, it was pioneered by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in the 1970s. It is an 8 week program, which is now offered by many hospitals, health centers and other groups. It is generally covered by insurance. Learn more about MBSR at the UMass Memorial Health Center for Mindfulness.

 

Check out the following for MBSR and Yoga

• Mindfulness Based Stress Reduction Program Booklet from Maine Health: Includes Yoga poses.

• MBSR Yoga of Dr. Lynn Rossy from the University of Missouri’s Wellness program

 

WHAT IS THE BEST TYPE OF YOGA FOR PEOPLE WITH CHRONIC CONDITIONS? Before starting any physical exercise program, check with your medical provider. They may know of free classes, can help you enroll in an MBSR program, and/or make specific recommendations about what may be best for you.

 

When looking for a class/teacher, ask if they are experienced in working with chronic illness. Avoid descriptors like “power” or “intense” and instead look for “gentle.” Check out Yoga and Chronic Illness: Choose a Practice that Works for You from Yoga International or The Ultimate Cheat Sheet on Yoga for Chronic Illness.

 

Below are some videos that might be helpful.

 

 

 

 

Since I spend more hours than I care to think working on-line, I've found the 3 exercises to do at your desk from Kripalu helpful.