6 Simple Yoga Poses for People with Lyme
As you may know, in 2015 I received my 200 HR Yoga Teacher Training Certification from Yoga Works, and while I don’t “teach” professionally anymore, there’s a high chance you’ll catch me leading from the mat at one of our HU Wellness Retreats.
But teaching is not why I got into yoga. Before I was able to manage the symptoms of my Lyme and co-infections, I barely even had the energy to go outside, let alone exercise. But while my body was aching, in my mind I wanted to move! (Side note: Lyme friends, isn’t that the most frustrating part about Lyme? When the mind and the body are not in sync!? Err.)
When I set out on my journey toward holistic health and well-being after my diagnosis, yoga seemed like the seamless choice to integrate into my lifestyle. Just as holistic health is a lifestyle philosophy, so too is yoga. Yoga is a philosophy; a practice of lifestyle and movement. Traditional yoga, or Hatha (not the flowy Vinyasa style that’s become popular in Western cultures), was created around a series of positions in which you would have to hold, meaning not move straight through to the next position. My favorite positions, of course, are anything that allows me to lay flat on the mat. Once situated in a pose it all comes down to the prana (Sanskrit for breath) and breathing deeper into the pose to find ease and comfort.
You might be asking yourself “Kenzie, why would you purposefully choose the harder type of yoga? Wouldn’t you want to keep moving?” and to that, I say Hatha is not the harder yoga! Hatha and Vinyasa are simply different. Hatha works best for me because I can take my time moving through the positions and then pushing myself and getting too fatigued with Vinyasa. Sitting in each pose, finding support, connecting to my breath, and becoming aware of the body’s side tension and areas of need; that is what I love about yoga.
If you too have Lyme, yoga is a great way to calm your mind and move your body at your own pace and with ease. If you’re looking for a simple place to get started, here are six of my favorite positions to start with. You won’t need anything except a yoga mat positioned near a wall and a bolster or pillow. I encourage you to focus mainly on your breath once comfortable in the position.
Sukhasana: A basic seated pose. Start by sitting up comfortably on your mat and finding your prana pattern. Pay attention to the characteristics of your prana, is it shallow? Deep? Fast? Slow? Energizing? Maybe even weak? Start to create a pattern, breathing through the nose slowly for a deep inhale into the belly. Pause at the top of your inhale for 3 seconds, then release your breath again slowly letting all the dirty air out of the belly and lung cavity. Focus on making each breath intentional.
Bharadvaja: A simple seated twist. Breathe into the core and move your whole torso, twisting to one side of the body and placing your front hand on your knee and backhand on the floor. Use your hand to press down and elongate the spine. Hold the twist and breath deeper into the tight areas of the spine. Repeat on the opposite side.
Supine Heart Opener: This is by far my favorite pose. Lying flat, I use a bolster to support my neck and spine when opening my arms out to the side, allowing my shoulder blades to melt off the bolster. You can keep your legs straight out, or if you are experiencing tightness in the lower back, place the bottom of your feet together with your knees out wide to create more space in the lower back. Again, focus on the prana.
Viparita Karani: Place your legs up the wall. This simple inversion helps recharge and increase circulation to the heart. Placing your back on the floor and positioning your legs up on the wall, keep your heels touching the wall and the bottom of your feet parallel to the ceiling. Really feel the stretch of your lower back and hamstrings, let gravity loosen your hips as well.
Savasana: Known as Corpse Pose and the most relaxing after a workout, stressful day, or just chronic fatigue. Lay flat on your back on your mat. If you feel cool, place a blanket over your body and prop your head with a rolled towel or shirt. The goal is for the spine and body to be aligned. Gaze towards the ceiling, let your legs open and feet fall to the side. Find the prana and slowly close your eyes. I recommend playing little singing bowls in the background; they’re easy to find on YouTube. If you are a great meditator, breathe in silence.
Namaste: To end your practice, slowly begin to stand up, pausing to sit up on your mat before standing, and taking a minute to go forward with gratitude before continuing with your day. Namaste!