Phase 3 · A Version That Carries On

Part of the 12-Week Adaptive Yoga Program for MS Fatigue

25-Minute Yoga Sequence to Keep With MS

Weeks nine to twelve and afterwards. Short enough to survive a bad month.

MS is not a twelve-week problem, so the last four weeks are about arriving at something that carries on. Twenty-five minutes, a little standing, one hip lift on the floor, and the same ending as every other session. The aim is a version you would still do in a difficult month, because that is the version that matters.

25 min · Level 1

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When it helps

For weeks nine to twelve, twice a week, and afterwards for as long as it is useful. Twenty-five minutes. A wall, a chair and a blanket. 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 same ending, the same humming breath. What continues is what counts here.

Leg strength

Supported standing and a hip lift on the floor, at a size that does not cost the rest of the day.

Wellbeing

In the controlled trial, the domains that improved were vitality, physical functioning, mental wellbeing and social functioning. Not the balance scores.

A little standing

Eight minutes upright, chair in reach, cool room. Sit down whenever you like.

Tadasana

2 min

Mountain Pose

Feet hip width, hand on the chair, weight shifting slowly.

The familiar opening. Familiar is what makes a practice survive a bad fortnight.

Learn more about Tadasana

Virabhadrasana II

1 min each side

Warrior II

Wide stance, hand on the chair back, front knee softly bent.

One standing position that asks the legs to hold something.

Learn more about Virabhadrasana II

Urdhva Hastasana

2 min

Upward Salute

Arms overhead as far as they go, chair within reach.

Overhead reach, kept in because it disappears quietly if nothing asks for it.

Learn more about Urdhva Hastasana

On the floor

Ten minutes lower down, and the same ending as every session in this program.

Marjaryasana

2 min

Cat Pose

Hands and knees, rounding on the out breath. Or seated.

The spine, in whichever version today allows.

Learn more about Marjaryasana

Bitilasana

2 min

Cow Pose

Chest forward on the in breath, slowly.

Extension, and a moment to notice the temperature.

Learn more about Bitilasana

Setu Bandha Sarvangasana

1 min, three times

Bridge Pose

On your back, feet flat, hips lifting a little. Or rest the hips on a block and lift nothing at all.

The one thing here with effort in it, and it has a version with none. Both are the pose.

Learn more about Setu Bandha Sarvangasana

Supta Hasta Padangusthasana

90 sec each side

Reclining Hand-to-Big-Toe Pose

Strap around one foot, knee bent as much as you want.

A long hold with the floor doing the work.

Learn more about Supta Hasta Padangusthasana

The ending

Seven minutes, unchanged since week one.

Viparita Karani

4 min

Legs Up the Wall

Legs up the wall, or knees bent. Then the humming breath, ten to twenty rounds.

The same close as every session. By week twelve it should need no instructions.

Learn more about Viparita Karani

Bananasana

1 min

Banana Pose

A long curve to one side, then the other.

On the way out.

Learn more about Bananasana

Savasana

2 min

Corpse Pose

Flat and covered, then up slowly and in stages.

Two minutes, and a practice you can still do next month.

Learn more about Savasana

Phase 3 · Weeks 9 to 12

This practice is part of a program

It belongs to A Version That Carries On, the third 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.

See the whole program →

Integration

Twice a week for weeks nine to twelve, then keep it for as long as it fits, with the ten-minute sequence for the bad days. Twelve weeks is the length of the trials, not the length of the condition.

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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Make it yours

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