Phase 1 · Three Weeks on Fatigue and Temperature

Part of the 12 Week Adaptive Yoga Program for MS Fatigue

10 Minute Yoga Sequence for MS Fatigue

Ten minutes for a bad day. Nothing standing, and the humming breath at the end.

For the days when the long session is not going to happen. Ten minutes, nothing upright, and the humming breath practice at the end. Doing this instead of a full session is a complete way to practise: a fixed weekly quota is the opposite of what fatigue management asks for.

10 min · Level 1

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When it helps

Any day the longer session is too much, and any day fatigue is the main problem. Ten minutes on the floor or a bed. Practise in a cool room, at a moderate intensity, with breaks. Around three quarters of people with MS get a temporary worsening of symptoms when body temperature rises, and it usually settles within a day. A wall or chair for every standing position. On a bad fatigue day, do less rather than none. This is for people who walk independently or with one stick, alongside neurological care rather than instead of it.

Fatigue

The humming breath, in the dose the trial used. Four weeks of it twice daily produced the largest effect in this literature.

Effort

Almost none. That is the design rather than a limitation.

Availability

Ten minutes with no standing, no props and no floor transfer if you use a bed.

Ten minutes, nothing standing

Sit, move the spine a little, then lie down and hum.

Sukhasana

2 min

Easy Pose

Sit however is comfortable, on a chair or the floor, in a cool room. Let the breath settle without changing it.

A minute or two of doing nothing in particular before deciding how much today can hold.

Learn more about Sukhasana

Marjaryasana

2 min

Cat Pose

Rounding the back on the out breath, seated over the thighs or on hands and knees.

One movement, at whatever size is available.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, a few times. Or skip this and go straight to the wall.

The other direction, offered rather than required.

Learn more about Bitilasana

Viparita Karani

3 min

Legs Up the Wall

Legs up a wall or a headboard, or knees bent with the feet on the bed. Both are the pose.

The position that costs the least and gives the most on a day when everything is expensive.

Learn more about Viparita Karani

Bananasana

1 min

Banana Pose

On your back, a long soft curve to one side, then the other.

A stretch with nothing held.

Learn more about Bananasana

Savasana

2 min

Corpse Pose

Lying flat. The humming breath here: in through the nose for five seconds, out with a low hum for fifteen, ten rounds. Then rest and get up slowly.

The breathing practice with the largest result in this field, in the shortest form that still delivers it.

Learn more about Savasana

Phase 1 · Weeks 1 to 3

This practice is part of a program

It belongs to Three Weeks on Fatigue and Temperature, the first phase of the 12 Week Adaptive Yoga Program for MS Fatigue. The program says how often to practise it, what comes before and after, and when to move on.

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Integration

Whenever it is needed, throughout the twelve weeks and afterwards. Using it instead of a main session on a bad day is pacing, not skipping.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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