If you're living with Multiple Sclerosis, you most likely experience pain, numbness and weakness daily. Due to these side effects, you might feel as if you have limited options for physical activity. Including lower impact activities such as yoga, are beneficial to enhancing your overall well-being. According to The American Yoga Association, yoga helps improve circulation, increase balance and muscle strength and decrease levels of depression and anxiety. The American Yoga Association says incorporating 15 minutes of yoga on a daily basis will assist with providing these benefits.
Mountain Pose
This mountain pose exercise assists with improving your balance and maintaining your alignment, according to Yoga Teacher Training. Begin standing with your shoulders relaxed, feet touching and arms relaxed at your sides with your palms facing away from your body. Pull your navel toward your spine and contract your glutes and thighs for support. Relax your eyes and facial expressions while looking straight ahead. "Yoga Journal" recommends holding this position for 30 seconds to one minute while breathing at a steady rate.
Warrior Pose I
Warrior Pose I is a gentle yoga exercise that increases your flexibility and enhances strength. Start in a standing position with your arms relaxed at your sides. Exhale and step forward with your left foot into a lunge position. Turn your right foot out to a 45 degree angle. Extend both arms above your head and place your hands together. Tilt your head slightly back and focus your gaze on your hands. Hold his position for 15 to 30 seconds, as suggested by "Yoga Journal," and then repeat with the opposite leg.
Child's Pose
This yoga exercise assists with increasing flexibility and allows you to concentrate on proper breathing mechanics. Start in a kneeling position and push your buttocks back toward your heels. As you sit back reach your hands out in front of you, with your palms resting on the floor. The further you push back toward your heels, the more intensified the exercise becomes. In order to modify, Yoga Teacher Training recommends sitting in a chair with your feet hip-width apart. Extend your arms and head toward the floor and allow the stretch to naturally occur. "Yoga Journal" suggests holding this stretch for 30 seconds.
Seated Forward Bend
This seated yoga exercise assists with improving your flexibility and toning your nervous system, according to Yoga Teacher Training. Begin in a seated position with your legs extended and arms relaxed. If you feel too much stress in your lower back, you may slightly bend your knees to alleviate the pull, according to "Yoga Journal." Inhale and pull your navel to your spine. Exhale and slowly lower your upper body and head toward your knees, relax your arms toward your side. Yoga Teacher Training recommends holding this position for 30 seconds.
