Yoga helps individuals with fibromyalgia by reducing pain by an average of 24%, fatigue by 30%, and depression by 42% through gentle movement, meditation, and breathing exercises. It facilitates mental, physical, and emotional well-being by promoting mindful movement and breathing, which can shift the body from a stress response to a state conducive to relaxation and healing. Strategies for accessing yoga instruction include group classes tailored for chronic pain and working with experienced instructors.

1. Mindful Movement &
Meditation
How & Why Yoga Helps
those with Fibromyalgia
E.B. Ferdig
E-RYT500, certified yoga therapist

2. OHSU Study ShowsYoga Effectiveness
Result:
Pain reduced an average of 24%
Fatigue reduced an average of 30%
Depression reduced by 42%
Participants attended weekly classes of gentle
stretching, meditation, breathing exercises &
group discussion
They were also given a DVD video and
encouraged to do yoga regularly at home

3. How & why does yoga help?
 Yoga is varied & can be adapted to the student
Primarily a mental practice, but also can be:
Physical
Emotional
Energetic
Spiritual
We can take what we need & leave the rest
For yoga to work, we need to do it. To do it, we need to
have experience of it being helpful, so we might build new
habits.

4. Benefits of Breathing
 If we can breathe, we can do yoga
 The pain that comes with Fibromyalgia keeps
many people in “fight or flight” mode
 By breathing very slowly for just one minute,
we can take brain from fight or flight mode, to
“executive functioning,” so we can make good
decisions (or just relax)

5. The Pain Loop

6. Moving Mindfully
Movement is important:
our joints need movement for lubrication for healthy
function
Tight muscles restrict our movement in the world
and cause more tight muscles
Strong and flexible muscles help us prevent injury
With fibromyalgia, we often don’t know what kind of
movement will hurt – especially later on
Working slowly and carefully, and observing like a
reporter will help establish safe boundaries

7. Yoga improves
mood
 Yoga has been proven in studies to
improve mood. Several study shows
increased GABA (hormone brain that
inhibits stress feelings) levels
 Any style of yoga – but always a
combination of movement,
mindfulness, meditation, relaxation and
breath.
 As little as 20 min/day
 Must be done regularly to have effect

8. Ways to access yoga
instruction
Work with someone experienced
in chronic pain or adaptive yoga
 Group classes (gentle, yin,
restorative)
 Specialty group classes (yoga for
chronic pain, adaptive yoga,
meditation, mindfulness-based
stress reduction)
 Individual yoga therapy www.unfoldportland.com

9. Studies referenced in presentation
1) James W. Carson, Kimberly M. Carson, Kim D. Jones, Robert M.
Bennett, Cheryl L. Wright, Scott D. Mist.
A pilot randomized controlled trial of theYoga of Awareness program
in the management of fibromyalgia
Pain, 2010; 151 (2): 530
2) Streeter CC1, Jensen JE, Perlmutter RM, Cabral HJ,Tian H,Terhune DB
Yoga Asana sessions increase brain GABA levels: a pilot study
J Altern Complement Med. 2007 May;13(4):419-26
3) Ciraulo DA, Renshaw PF.. Michalsen A, Grossman P, Acil A, Langhorst
J, Ludtke R, EschT.
Rapid stress reduction and anxiolysis among distressed women as a
consequence of a three-month intensive yoga
Med Sci Monit. 2005;11:555–61.