Yoga and MS
Researchers recruited 69 people with MS and randomly assigned them to either: a weekly Iyengar yoga class (a form of Hatha yoga, which is the most common type of yoga practiced in the US) with home practice, a weekly exercise class using a stationary bike and home exercise or a group on a waiting list for one of the two classes. These people were followed for 6 months and measures of disability, anxiety, fatigue and cognitive function were taken at the beginning of the study and after 6 months in the study. The researchers found that yoga did not influence cognitive function or mood, but it did lessen fatigue and increase energy level. The study was not designed to investigate whether yoga can help the course of MS.This is an important finding because fatigue is one of the most difficult and hidden symptoms of MS. Yoga can be done at home with minimal investment. Personally, I recommend that beginners take a yoga classes for a month or two to learn the proper technique, as it is initially hard to understand exactly what the pose should be like. An instructor can help make small adjustments in your poses or suggestions that can make a huge difference. After that, you can continue with the class or begin a home practice using a video or audio recording.
Interestingly, the yoga in this study was developed by Eric Small, who was diagnosed with MS at age 22. Eric became a serious student of yoga after his diagnosis and credits yoga with keeping him in good health despite having MS. His website, YogaMS contains articles with details about the particulars of his approach to MS management using yoga, as well as a video for home practice.
Book: Yoga for Multiple Sclerosis
This is an excellent video which should encourage people to exercise at home. Whilst there are many books on the subject, for example Exercises for people with MS issued by the MS Trust, it is always easier to follow exercises that are being shown through a video. This video is aimed at all people, whatever their disability, who have limited mobility. Those who use a wheelchair could also make use of it.
As suggested in the instructions, this video should be discussed with a doctor as to which exercises are appropriate for each individual and should be watched from beginning to end before use. Some exercises can cause spasm. The aforementioned book does have a section on this and may be more appropriate for those suffering from severe spasms.
Those with severe paralysis could do the sitting exercises, with the help of an assistant, from their wheelchair and the lying down exercises whilst on the bed. The end of the day might be a good time to consider these as they are followed by a relaxation section which could send the person to sleep. This section alone could be very valuable for those suffering severe muscle tension.
I was surprised as to how many of the exercises I could do. I enjoyed using this video tremendously and feel sure that, done on a regular basis, they would help to strengthen muscles.
Also known as: Pathways exercise video for people with limited mobility. Available in video or DVD.
Yoga for Multiple Sclerosis
— Jessica Howland, Kihei, Hawaii
Baxter Bell's reply:
Jessica, your entry into hatha yoga with the Iyengar method was a fortuitous choice. The ability to adapt the poses with props can be particularly beneficial with multiple sclerosis (MS), since flare-ups can affect strength, balance, and coordination. It’s also important for you to know about a very unique Iyengar teacher, Eric Small (located in the Los Angeles area), whose personal story of developing MS in his late teens and reclaiming his health through his study with Mr. Iyengar is almost legendary. His experience eventually led him to work with the National MS Society to create a yoga teacher-training program for teachers who want to work with students with MS. I was fortunate enough to participate in this course in 2001 with Eric as the lead instructor.
Studying with an MS-trained instructor can improve your chances of moving through the practice at an appropriate pace for whatever stage of the MS cycle you may find yourself in. In addition, you will learn specific sequences designed for challenges such as fatigue, constipation, problems with digestion, lack of mental clarity, or balance. Balance, for example, can be addressed with asanas such as Tadasana (Mountain Pose), Virabhadrasana I (Warrior Pose I) and Virabhadrasana II (Warrior Pose II), and Trikonasana (Triangle Pose).
For a student with MS, there are three types of symptoms that hatha yoga directly addresses: fatigue and heat intolerance, numbness in the limbs and loss of coordination, and loss of flexibility and balance. Fatigue and heat intolerance appear to be the most limiting factors to MS students. To counter these limitations, students learn to master the breath and practice restorative postures. Both techniques cool the body and calm the nervous system. The simple breathing technique of lengthening the exhalation a little longer than the inhalation helps quiet the nervous system. It’s been observed that heat, stress, and tension can cause temporary worsening of MS symptoms, so keep the pace of practice relaxed but focused—keeping the body just shy of sweating is important.
MS can also result in a daily battle with numbness of the arms and legs, muscle spasms, and loss of coordination. The system of yoga emphasizes stretching and breathing, which can release tension and improve circulation and body awareness. Yoga practice can also facilitate harmony between the muscular and nervous systems of the body, possibly resulting in more fluid movement and relief from muscle tension. As a student’s level of body awareness improves, she can begin to recognize the first signs of stress on her system before it overwhelms her.
Finally, in addition to evolving body awareness, yoga increases flexibility and balance. The poses increase the range of motion in the joints and improve muscle tone, and work of most of the body’s muscle groups.
Your yoga practice can be tailored according to your needs. If you are in a period of remission and your balance is intact, you can often do most of poses practiced in an ordinary class setting. During periods of relapse, stay in the groove of practicing by doing a modified practice, for example lying supine on the floor or utilizing chairs and the wall.
The effect of hatha yoga on MS is of such great interest that the National Institutes of Health’s National Center for Complementary and Alternative Medicine division has funded a study of the effects of yoga on MS patients. Preliminary data shows improvement specifically in the fatigue experienced almost universally by individuals with MS. Hopefully this will lead to further research! Don’t forget to contact your local MS chapter, by calling 1-800-Fight-MS, to find out about teachers in your area who have completed the MS Yoga Instructors’ Workshop.
I wish you all the best in your search for better health!
