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7 Yoga Poses to Recover From Chronic Fatigue Syndrome

Updated on May 13, 2021
LilianeNajm profile image

Yoga Wellness Educator. Certified to teach Hatha Yoga, Meditation, Pilates, Reiki. Yoga Therapy Foundations program. I love to write.

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Chronic Fatigue Syndrome

Fatigue is a common symptom of many medical conditions. It can be mild or severe. It is a persistent limiting, inexplicable, and degenerating exhaustion. Many health care providers recommend the practice of yoga to boost energy, curb pain, or ease some other symptoms.

In general, fatigue could be the result of:

  • Lifestyle choices such as lack of exercise or poor diet.
  • Physical health conditions such as diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea.
  • Mental health issues such as anxiety and depression.

People with chronic fatigue syndrome (CFS) suffer from profound fatigue that nothing seems to relieve. They may also have a number of other symptoms such as weakness, muscle pain, impaired memory or mental concentration, insomnia. As said by the U.S. Centers for Disease Control, post-exertion fatigue can last more than 24 hours. In some cases, the struggle with exhaustion and possible other ailments will go on for years.

Mind Body Healing

Mild exercise can help people with chronic fatigue syndrome build up their strength. Gentle, restorative yoga poses improve blood circulation and oxygen flow, which are vital to healing without exhausting the body. They cannot do rigorous exercise because an increase in heart rate and blood pressure could worsen symptoms.

Hatha yoga combines different yoga styles to create a simple class that is good for people who suffer from chronic fatigue syndrome.

Working with a yoga therapist who will design a sequence of poses that aim specially to relieve fatigue would be best.

Yoga Balances and Energizes

A lot of people with chronic fatigue are out of touch with their natural rhythms. Yoga helps them find a slower, more natural pace. They are advised to approach yoga practice with an attitude and discipline of peace rather than an obsessive daily practice.

People with CFS have depleted energy. Yoga helps restore energy to the fatigued body and teaches to slow down and live healthily.

7 Restorative Yoga Poses

In restorative yoga, most poses are done while seated or lying down, with blankets and other props that fully support the body. Allowing the body to be completely still helps calm the nervous system.

The use of props such as blankets, bolsters, blocks, and belts will make almost any pose accessible to people with limitations or who are suffering from pain and/or have a medical condition. For example, passive supported back-bends let the chest expand with no physical effort and open the body and mind to the invigorating aspects of the pose without draining people who already have low energy.

  1. Always start yoga with five minutes of deep yogic breathing lying down on a yoga mat or a blanket.
  2. Seated forward bend poses soothe the nervous system by allowing energy to flow to the spinal column while increasing blood and oxygen flow to the heart and head. They soothe the mind.
  3. Standing forward bend poses soothe the nervous system, gradually increase blood flow to the brain, and free the respiratory muscles of the neck from tension.
  4. Legs Up The Wall: one of my favorite poses in getting rid of tiredness and fatigue. It helps stretch the belly muscles making it lose a few pounds.
  5. A supported Downward Dog pose fosters blood flow to the head, neck, and heart.
  6. Supported Bridge pose: Lying over a blanket or a bolster can help stimulate the nervous system in a quiet way and increase circulation to the adrenals, thyroid, and kidneys, which are a storehouse of energy.
  7. Savasana: a pose of total relaxation by lying on your back and gradually relaxing one body part at a time, one muscle at a time, and one thought at a time. When you do this practice day after day, it conditions the body to release stress and can improve your sense of physical and emotional well-being.

Tips to Get Your Energy Back

  • Check with your medical doctor to exclude health problems.
  • Do yoga on a regular basis.
  • Move and keep moving.
  • Drink plenty of water.
  • Go to bed early.
  • Slow down and live in a healthy way.
  • Lose extra weight.

Cautions for All Yoga Poses

  • Avoid what causes or increases pain.
  • Stop doing a pose if you feel a sharp sensation in your joints.
  • Stop doing a pose if you feel a sharp, shooting sensation down the limbs.
  • Avoid what causes numbness in the limbs.
  • Avoid what makes you feel that you cannot breathe well.
  • Just because we all have differently shaped bones and bodies, not all postures will look the same for everybody. Some postures may or may not be accessible without modifications.
  • Stop doing a pose when you feel dizzy.
  • Follow your doctor's orders. After surgery, ask your doctor what you can do and when.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Comments

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    • Anupam Mitu profile image

      Anupam Mitu 

      13 months ago from MUMBAI

      Oh great Liliane, let me know. I too can connect. Though I have been trained in yoga since childhood but my foolish heart never practices that. In a week I do twice.

    • LilianeNajm profile imageAUTHOR

      Liliane Najm 

      13 months ago from Toronto, Canada

      If you’re really serious about doing yoga, let’s connect by zoom so I can guide you about how to start.

    • Nela13 profile image

      Manuela 

      13 months ago from Portugal

      I would love to know how to practice yoga. You have a great post here.

    • LilianeNajm profile imageAUTHOR

      Liliane Najm 

      13 months ago from Toronto, Canada

      Hi Anumpam, Yoga has been a god-given gift to me.

    • Anupam Mitu profile image

      Anupam Mitu 

      13 months ago from MUMBAI

      Thank you so much dear for doing such a great work. Yoga indeed is one of the best gift to mankind.

      Lots of love

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