Multiple Sclerosis (MS) is an inflammatory, degenerative, autoimmune disease of the central nervous system that affects approximately 2.5 million people worldwide, including 400,000 people in the United States alone. Because the disease shows up differently in everyone, MS is difficult to diagnose and treat.

Yet while the type and severity of symptoms can vary greatly, according to Chaya Sharon Heller, author of Yoga of Action: Holistic Lifestyle Adaptive Yoga for People with MS and Similar Conditions, most everyone affected by MS tends to be driven, with a “type A” personality. Starting an individualized yoga practice like the one described below works to calm an over-active nervous system and restore balance to body, mind, and spirit.

“People with MS tend to push hard and burn themselves out,” says Heller, who became interested in the disease because her mother suffers from it. “Symptoms vary greatly and may include weakness, fatigue, exhaustion, tremors, rigidity, muscle wasting, difficulty walking, tingling, numbness, and sensitivity to both heat and cold. Underlying all the symptoms is an over-taxed nervous system.”

During her 14 years of studying yoga and Ayurveda—India's traditional, natural system of medicine that has been practiced for more than 5,000 years—Heller thought about her mother and how she could apply what she was learning to her mother’s condition. When the opportunity arose to teach yoga for the Central Massachusetts chapter of the MS Society, Heller developed classes to serve this unique population.

Because MS symptoms become exacerbated by pushing too hard, Heller teaches a combination of pranayama (yogic breathing techniques) and asana (yoga poses) that are cooling and calm the nervous system, followed by a period of rest, known as shavasana. When doing poses that heat the body, Heller encourages students to do them gently, and always follows an invigorating pose with a calming one.

“The idea is to balance the nervous system without inflaming and aggravating the condition,” says Heller.

Another aspect of MS Heller has seen during her years of practice is that people have difficulty seeing clearly who they are and what is right for them. Yoga also addresses the disease process at this level.

“Through the practice of yoga, we purify blocks to the flow of energy and become more sensitive to knowing who we are,” says Heller. “The essence of yoga is the union of all levels of our being—physical, energetic, emotional, intuitive or wisdom, and spirit. Through regular yoga practice, we begin to make decisions based on who we are, decisions that are supportive of ourselves.”

Home Yoga Practice: (Always check with your physician before starting a new practice.) Keep the following principles in mind as you practice:

• Coordinate the movement of the body with the breath. This moves our awareness and integrates us on all levels. In other words, let the breath inspire the movement of the body. By keeping a steady breath, you won’t overdue it.
• Move slowly and comfortably in and out of each pose with focused attention. Avoid long holds that create gripping. Never force, and if the breath becomes strained, back off—you’re doing too much.
• During your practice, observe your thoughts, attitudes, and your relationship with yourself and the environment.
• Keep the right attitude, neither forcing or doing too much, nor doing too little. This develops right attitude towards others, the environment, and ourselves.
• Have faith in the practice, your teacher, yourself, and in Spirit.

Yoga Practice for MS (Can be done seated or standing)

To even out the breath and calm the nervous system, begin by sitting quietly and observing the natural breath. Then inhale for a count of four, hold for a count of four, and exhale for a count of four.

Wind relieving pose: From a seated or lying-down position, hug one knee into your chest and lengthen the opposite leg. Breathe across your lungs and engage the muscles of the pelvic floor by squeezing between the anus and the genitals. Draw the navel towards the spine and tuck the chin. This pose energizes and relaxes the system, tones the muscles, and also helps with digestion and incontinence.

Inter-digitation: Place the fingers of your right hand in between the toes of left foot and turn the foot around. This calms anxiety and spreads toes, giving a wider base of support to stand on. You’ll also feel more grounded and balanced.

Hip openers: From a seated position, hold one leg and circle it around. Then cross one leg over the other and bow forward, which calms the nervous system. Next, cross the leg and twist, which smoothes out the spine. Then bend forward again, focusing on the breath. Repeat the sequence on the opposite side. Breathe slowly and steadily and become aware of how the breath opens the spine.

Seated triangle: Sit comfortably with the legs separated. Inhaling, raise your arms to a “T” position with the palms facing down. Exhale, stay, then while inhaling, raise your right arm up and left arm down, mobilizing the rib cage and lengthening the spine. Exhale and move back to the “T” position. Bring the right hand down in front of the right shin and the left hand up towards the ceiling, palms facing front. If it’s comfortable, turn your head and gaze upward at your hands or keep your hands on the chair for support. Inhale, return to “T” position, exhale, return to starting position. Do a forward bend and repeat on the other side. Finish with a forward bend.

Seated warrior 2: Sitting with legs wide apart, turn the right foot out 90 degrees and the left foot in 45 degrees. Stretch the left leg out straight and press into the outside of your left foot, keeping the right knee directly above right ankle. Inhale, bring arms to T position, palms facing down, exhale, turn the head to look right, gazing at your fingertips and hold for a few breaths, tuning into the essence of your warrior. Bring your left leg back in and do a forward bend, then repeat on the other side. Finish with a forward bend.

Shavasana: Lie down (preferable) or sit in a comfortable position, close your eyes, and take a few breaths. With each exhalation, allow your body and mind to relax a little more. Imagine the breath moving through your body like an ocean wave flowing across the front of your body from your feet to your head, then back down to your feet through the back of the body. This deep relaxation helps free up energy and helps integrate the practice on all levels.

Seated Nadi Shodana. Using your right hand, close off the right nostril with your thumb, breathe in through the left nostril, close off the left nostril with your fourth finger and exhale through the right. Inhale right, close it off with the thumb and exhale left. Continue five to seven rounds. This pranayama technique balances the brain and calms the nervous system.

Sit quietly in meditation for a few moments, allowing the stillness to bring you into peace and harmony.

Visit Chaya Sharon Heller's Web site at www.chayayoga.com for more information on her book, forthcoming video, and workshops.