TMJ refers to the temporomandibular joint located on the sides of the face near the ears. This joint is responsible for talking, chewing and yawning. TMJ disorders are caused by arthritis, injury or grinding the teeth. Yoga may relieve the pain associated with TMJ disorders. As with any new exercise program, consult your doctor first.
Supported Reclining Bound Angle Pose
Supta baddha konasana, or reclining bound angle pose, performed with yoga props, will help relax the temporomandibular joint, as well as other joints in the body. While in a seated position, bring the soles of the feet together, placing blocks or pillows under the knees. Lie on stacked pillows, yoga blocks or bolsters, keeping the head slightly higher than the chest, arms relaxed out to the side. Relax and breathe deeply, focusing on relaxing the jaw. Stay in the pose for several minutes.
Inversions
Common inversions practiced in yoga are headstand, handstand, shoulder stand and downward facing dog. Inversions bring additional blood flow to the upper part of the body, increasing the body's healing ability. Inversions also enhance clarity of thought, sharpens memory and improves concentration, according to B.K.S. Iyengar. Depending on your physical level, choose an inversion that is easy to perform and won't add addition stress to your disorder. Do not perform inversions while menstruating.
Seated Meditation
The best pose for TMJ is seated meditation, according to yoga teacher Tias Little. In a comfortable seated position, begin by simply focusing on the breath. Next, focus on relaxing the tongue, the upper and lower jaw, taking your time with each step. This pose is important to practice daily to help release tension in the temporomandibular joint.
Relax
The breathing exercise, viloma 2 pranayama, will help relieve muscle fatigue associated with TMJ. If you're grinding your teeth, the temporomandibular joint becomes tired and the result is pain. While lying on your back, cover your eyes with a towel, wrap or eye pillow. Elevate the chest and head with a pillow or yoga block, keeping the head slightly higher than the chest. Inhale and exhale, pausing on the exhale for two seconds before inhaling again. Continue for up to 10 minutes.
References
- Mayo Clinic: TMJ Disorders
- Yoga Journal: Asanas for TMJ
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
