Movement Is Medicine—For Your Body and Your Mind

At Yoga Moves Any Body we understand that living with a chronic condition like MS, Parkinson’s or other neuromuscular challenges can make movement feel complicated, even out of reach. That’s why our approach is different.

We believe movement is medicine for both the body and the mind. Whether you’re experiencing stiffness, fatigue, brain fog, or changes in mobility, we’re here to offer something that meets you exactly where you are.

Through our online adaptive yoga classes—available both live and on-demand—you can practice in the comfort and safety of your own space, on your time, and at your pace.

Our classes can help you:

• Reduce stiffness and support smoother movement
• Improve balance, coordination, and breath awareness
• Calm the nervous system and ease anxiety
• Boost mood, focus, and confidence
• Reconnect with your body in a way that feels safe and empowering

Our experienced instructors understand chronic conditions and teach with compassion, creativity, and flexibility. Every practice offers options. Every body is welcome.

So if you’re looking for something to support your physical health and your mental well-being—something grounded, sustainable, and real—you’re in the right place.

Join us online—live or recorded—and discover how movement can meet you right where you are.

To learn more about our specialized classes go to Yoga Moves Any Body Website

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

Have you ever noticed how people seem to get weaker as they get older? Many people think it’s just a normal part of aging, but muscle loss doesn’t happen just because of age. It happens because people stop moving in ways that keep their muscles active and strong.

Your body was designed to move in lots of different ways. You can twist, bend, reach, squat, and stretch. But most adults stop doing these movements. When you don’t use your muscles, they stop working properly. This isn’t just about lifting weights. It’s about moving your body every single day!

Doctors used to say that muscles get smaller and weaker because of something called “atrophy.” That just means the muscles shrink when they aren’t used. While that’s true, there’s more to it. Research shows that muscles don’t just shrink — they “forget” how to work. The nerve connections to your muscles get weaker. That’s why you might feel stiff, tired, or clumsy as you get older. The good news? You can wake those muscles up again!

Yoga: The Secret Weapon Against Muscle Loss. One of the best ways to keep your muscles strong is by practicing yoga. Yoga helps your body move in all directions:

• You stretch and lengthen muscles that get tight.
• You hold poses that increase your muscle enduance and stability.
• You balance, which builds strength in places you didn’t even know were weak.
• You twist and reach, keeping your spine and muscles flexible and strong.

Plus, yoga focuses on breathing, which helps your nervous system stay calm and your muscles stay relaxed. When your body feels good, you’re more likely to move more.

Worried you can’t do yoga because you’re not flexible? Try adaptive yoga! You can practice yoga sitting in a chair, lying on the floor, or even in bed and use props to help you with the poses. Yoga is for everybody — no matter your age or ability.

Stay Strong, Stay Moving! The most important thing to remember is muscle loss isn’t just part of getting older. It’s part of moving less. Move your body in different ways, every day! Yoga makes this easy. It helps you move smarter, feel stronger, and stay flexible.

Ready to start building muscles? Check out our On Demand Library!

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves Any Body Website

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

Thanks to TG Therapeutics for being our top sponsor for the Hybrid Chicago Holistic Health and Wellness Forum for MS on October, 15, 2025!

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

TG Therapeutics: Advancing MS Care and Supporting Community Wellness

At Yoga Moves MS, we believe in the power of combining science with self-care. That’s why we’re excited to recognize TG Therapeutics for being the top sponsor for the Yoga Moves MS Chicago Holistic Health and Wellness Forum for MS in Skokie, Illinois.

Thanks to TG Therapeutics’ generous support, we’re able to offer this important event to people both in-person and virtually, making it easier for those living with multiple sclerosis (MS) and other chronic conditions to access expert insights and holistic resources.

TG Therapeutics is a biopharmaceutical company working to improve the lives of people with B-cell diseases like MS. Their latest treatment, BRIUMVI® (ublituximab-xiiy), is a new medication for people living with relapsing forms of MS. It’s part of a group of treatments called anti-CD20 therapies, which work by targeting specific immune cells that may be causing damage in the nervous system. One of the standout features of BRIUMVI is its quick 1-hour infusion time, which makes the treatment process shorter and more convenient for patients.

We’re proud to work alongside a company that shares our belief: managing MS is about more than medication. It’s about movement, mindset, and meaningful support. TG Therapeutics’ sponsorship helps us expand our reach and deepen our impact.

To learn more about TG Therapeutics visit their website!

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves Any Body Website

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

When your body feels overheated or tired, sometimes plain water isn’t enough. You need something that feels cool, calming, and a little more special. This easy drink does more than taste good—it actually helps cool your body from the inside out.

Both cucumber and mint are known for their natural cooling properties. Cucumber is packed with water and helps hydrate your body quickly. Mint contains menthol, which creates a cooling sensation in your mouth and can help lower your internal temperature. Together, they make perfect heat-fighting combo—no sugar, no caffeine, and no stress on your system.

Cooling your body doesn’t have to be complicated. A few deep breaths (See the previous blog to review the cooling breath). A few sips. A few moments of calm. Try pairing this refreshing drink with the Cooling Breath technique for a simple routine that supports your body, mind, and mood—especially in the heat.

Want to learn more tools like this? Join us at YogaMovesAnyBody.org for virtual classes, resources, and community support.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves Any Body Website

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Living with a chronic illness like Multiple Sclerosis (MS) or Parkinson’s disease is tough. It’s hard to find joy when your body isn’t doing what you want it to. But even in the middle of challenges, one thing can help more than you might think: laughter. Laughter will not cure a disease, but it can lift your spirit, ease your stress, and even help your body feel better.

When you laugh, your brain releases endorphins—those “feel-good” chemicals that help relieve pain and lower stress. It also reduces cortisol, which is the hormone your body produces when you’re anxious or tense. Think of laughter as a mini-vacation for your nervous system. Even if you’re only laughing for a minute or two, your body gets a much-needed break.

Believe it or not, laughing can give your abs, diaphragm, and even your heart a gentle workout. It improves blood flow, boosts your immune system, and helps your muscles relax. That means less tension, fewer headaches, and maybe even better sleep. For people with neuromuscular conditions, laughter also gets the body moving in small, healthy ways. It can loosen stiff muscles and help you breathe more deeply—without even realizing it!

When you laugh with someone else—even through a screen—you feel connected. That sense of connection is powerful. It reminds you that you are not alone in what you’re going through.

That’s why this year’s Holistic Health and Wellness Forum for MS featured Damian Washington, a humorous  and inspiring speaker who lives with MS. Damian uses humor to talk about real struggles. He proves that even serious topics can be handled with a smile—and that sometimes, laughter is the best medicine. The link to his talk is below…enjoy!

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

As we age, it’s common to feel a little less steady. That’s normal—but also something you can improve. Balance isn’t just about standing on one leg. It’s a skill your body uses every day—when you walk, stand up, or reach for something. Good balance helps you move safely, stay confident, and remain independent.

Balance relies on several systems working together:

• Your eyes help with orientation
• Your inner ears sense motion
• Your muscles and joints keep you upright
• Your brain processes all of it and adjusts your posture

Over time, these systems naturally slow down. If you live with Parkinson’s disease, MS, or another condition, changes in balance might happen sooner or feel more intense. But here’s the good news: balance can be trained—just like a muscle—and yoga can help!

Adaptive yoga, like the kind taught by Yoga Moves Any Body, is designed for all bodies and abilities. Whether seated, standing, or using a chair, yoga can help you:

• Strengthen stabilizing muscles
• Improve posture and coordination
• Build confidence
• Calm the mind (balance isn’t just physical—it’s mental too)

Here are a few simple balance exercises to try at home (use a wall or chair for safety):

1. Sit-to-Stand – Slowly rise from a chair and sit back down (5x)
2. Heel-to-Toe Walk – Walk in a straight line, heel to toe (5 steps each way)
3. Heal lifts – Place your fingers on the back of a chair with a light touch in Mountian Pose. Lift your heals and practice balancing on your toes. Practice balance for 2 to 5 breaths and lower your heals down. (refer to the video below)
4. Seated Spinal Balance – While sitting tall, lift one knee up toward you and take the opposite arm out to the side. (hold for 2 to 5 breaths and alternate sides)

Don’t forget to breathe! Deep breaths calm your body and help you feel more steady. Inhale… exhale… try again.

Balance takes time—and support. That’s why Yoga Moves Any Body offers a safe, welcoming space for people of all abilities to move, grow, and feel strong. Whether you live with MS, Parkinson’s, or just want to stay steady as you age, join us! Start building better balance today—your future self will thank you.

For a quick introduction to heel lifts using balance concepts,

watch the short video below.

Click this link for a 30 minute balancing class

You can find more videos like this in our On Demand Library.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Multiple sclerosis, or MS, is a disease that affects the brain and spinal cord. It can cause problems with movement, balance, and thinking. Living with MS can be hard — but companies like TG Therapeutics are working to make life easier for people with this condition.

TG Therapeutics is a biopharmaceutical company based out of North Carolina. They focus on creating new medicines for diseases that affect the immune system, especially B-cell diseases, which include cancers like leukemia and lymphomas, as well as MS. TG Therapeutics scientists and doctors work hard to find better ways to treat these illnesses.

One of their newest treatments is a medicine called Briumvi® (pronounced BREE-um-vee). It’s approved by the FDA for people with relapsing forms of MS. This type of MS causes symptoms that come and go, with periods of recovery in between. Briumvi® works by targeting B cells, a part of the immune system that plays a role in MS. The goal is to reduce relapses, slow down disease progression, and help people feel better over time.

But TG Therapeutics is doing more than just making medicine. They are helping the MS community in other important ways.

This year, and the past 4 years, TG Therapeutics was a proud sponsor of the Yoga Moves MS Wellness Forum. This year’s event, held on May 21st, brought together people with MS, caregivers, yoga instructors, top doctors, therapists and wellness experts to share helpful information. It was also an amazing night full of learning and even some laughter.

By sponsoring the forum, TG Therapeutics is supporting a whole-person approach to wellness. That means they believe in taking care of the body, the mind, and the spirit — not just treating the disease.

TG Therapeutics generous support helps make this amazing event free. It also shows that they care deeply about the people they serve. TG Therapeutics is committed to building a brighter future for those living with MS — through science, support, and compassion.

Thanks to companies like TG Therapeutics, people with MS have more tools, more choices, and more reasons to stay hopeful.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

April is Parkinson’s Awareness Month—a time to shine a light on the millions of people living with Parkinson’s disease. Parkinson’s disease is a condition that affects the brain and the way the body moves. It happens when the brain cells that produce dopamine—a chemical that helps control movement—start to die. Without enough dopamine, people with Parkinson’s may begin to shake, feel stiff, move more slowly or have trouble with balance, speech, or even writing.

Parkinson’s is a progressive disease, but there are many ways to manage symptoms and live a full, active life. One of those ways is adaptive yoga. Yoga Moves Any Body, offers yoga for every body, including those with Parkinson’s disease. The classes are gentle, safe, and made for people with different levels of movement and strength. Yoga Moves Any Body offers both online and in-person classes. The instructors are trained to adapt the yoga poses to fit each person’s needs. Yoga helps:

• Improves balance and strength – Yoga builds muscle and helps people feel more steady on their feet.
• Eases stiffness – Gentle stretches reduce tension and make it easier to move.
• Boosts mood – Breathing exercises and movement help lower stress and anxiety.
• Builds community – Classes are filled with kind, encouraging, supportive and fun people.

Together, we can bring light, strength, and movement to the Parkinson’s community, because everybody deserves to move. What can you do?

• Try a class with Yoga Moves Any Body or invite a loved one to join.
• Share this blog to help others learn more.
• Make a donation to support adaptive yoga programs for those with Parkinson’s.
• Wear silver or gray ribbon, the official color of Parkinson’s awareness, to show support.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Stress is an unavoidable part of life, but how we respond to it can significantly influence our physical and mental well-being. Chronic stress can trigger mental and physical health problems. However, with mindful strategies, we can manage stress effectively and build resilience. Below are 7 strategies to manage stress.

1. Adaptive Yoga, Moving Mindfully Through Stress: Yoga and mindful movement activate the parasympathetic nervous system, reducing cortisol levels and promoting relaxation. Poses such as seated forward folds, backbends, or twists help release tension in the back and shoulders, common areas where stress manifests.

2. Breathwork and Mindful Breathing Techniques: When we’re stressed, our breath tends to become shallow, exacerbating anxiety. Breathwork exercises such as deep diaphragmatic breathing or alternate nostril breathing (Nadi Shodhana) can help restore calm. Regular breathwork builds emotional resilience by helping you respond, rather than react to stress triggers.

Try this: The 4-7-8 Breath. Inhale for 4 seconds, hold for 7, and exhale slowly for 8. This technique quickly lowers heart rate and activates relaxation responses. When the length of our exhale is longer or double to our inhale, the relaxation response is initiated.

3. Mindfulness-Based Stress Reduction (MBSR): Mindfulness helps cultivate a non-judgmental awareness of the present moment, preventing us from getting trapped in anxious thoughts about the future. MBSR, a structured eight week program that includes meditation, body scans, and mindful movement, has been shown to reduce stress levels and promote emotional balance. Incorporate mindful movement through a gentle yoga flow, focusing on your breath to enhance both physical and mental awareness.

4. Community and Connection: A strong support system can act as a buffer against stress. Sharing experiences and practicing mindfulness or yoga with others fosters a sense of belonging and encourages emotional well-being. Yoga Moves is a strong community connecting people living with chronic conditions.

5. Physical Activity: Regular movement releases endorphins, which are natural mood boosters. The goal is not to push yourself to exhaustion but to move in ways that feel good for your body. 20-30 minutes of movement daily, broken into shorter sessions, is enough to improve the mood.

6. Cultivate Self-Compassion and Gratitude: Stress often causes us to be harsh on ourselves. Cultivating self-compassion through intentional practices helps break this pattern. Yoga encourages practitioners to honor their bodies and accept life’s ebbs and flows.

Try this: Practice gratitude by listing 3 things you’re grateful for each morning to shift focus from stressors to positive experiences.

Try this: Practice Self-Compassion by speaking to yourself as you would to a friend—kindly and without judgment.

7. Rest: Sleep is a crucial component of stress management. Poor sleep creates a vicious cycle and lack of sleep intensifies stress. Adopting healthy sleep habits such as winding down with 10-15 minutes of gentle yoga or breathing exercises before bed or practicing Yoga Nidra (guided meditation systematically relaxes the body) can help restore balance.

Managing stress isn’t about eliminating it but responding more skillfully. Practices like yoga, mindful breathing, and self-compassion help calm the mind and strengthen the body. These strategies can be tailored to your needs, creating space to breathe and approach life with renewed calm and clarity.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to lean more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order)

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“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Meditation is the practice of focusing the mind on the breath, a thought, mantra, object, or physical sensation to train attention and awareness. The goal is not to escape reality but to engage fully with the present moment. It allows us to pause, breathe, and find inner stillness, regardless of external circumstances. For individuals living with chronic illness, meditation can provide much-needed comfort, peace, and clarity amidst life’s challenges.

Meditation can be transformative for individuals living with chronic neuromuscular conditions. Here’s how meditation can make a difference:

1. Reduces Stress and Anxiety

For individuals facing chronic conditions, stress often exacerbates physical symptoms. Meditation helps counter this by calming the nervous system and lowering cortisol levels (the stress hormone). Through mindful breathing, meditation allows you to cultivate a sense of inner peace even during times of difficulty.

2. Enhances Mental Clarity

Chronic illnesses, especially those that affect the nervous system, can cloud one’s mental clarity. Meditation helps sharpen focus and improves memory by training the mind to stay in the present moment. By practicing mindfulness regularly, you can find relief from mental fog and cultivate a sharper, more focused mindset.

3. Supports Emotional Resilience

Living with a chronic condition often leads to feelings of frustration, sadness, or isolation. Meditation teaches self-compassion and emotional resilience. It allows you to observe your thoughts and feelings without judgment, leading to a greater sense of acceptance and emotional balance. Through mindfulness, you learn that emotions are temporary and that you have the power to navigate them with grace.

4. Pain Management

Meditation, particularly when combined with yoga, can help reduce the intensity of pain by changing how the brain processes pain signals. Mindfulness practices encourage you to bring awareness to sensation in your body in a gentle, non-judgmental way, allowing you to experience pain differently and develop a healthier relationship with it.

5. Improves Sleep

Meditation helps regulate the body’s natural sleep cycles by calming the mind and easing physical tension. By practicing meditation before bed, you can cultivate a state of relaxation that leads to deeper, more restful sleep.

Ready to Start Meditating?

Starting a meditation practice is simple, and it doesn’t require hours of dedication or special tools. Here’s how you can begin:

1. Find a Comfortable Position: You can meditate seated in a chair or lying down. Just find a position where you can be both alert and relaxed.
2. Focus on Your Breath: Start by paying attention to your breath. Notice the sensation of air entering and leaving your nose or the abdomen rising and falling. When your mind wanders (which it will), gently bring your focus back to your breath.
3. Start Small: Begin with just 3 to 5 minutes a day. You can gradually extend the duration as you become more comfortable meditating.
4. Consistency is the key. Set aside the same time each day to meditate.
5. Use Guided Meditations: If you find it challenging to meditate in silence, try using guided meditations. There are plenty of free apps and online resources (including those offered by Yoga Moves MS) that can help you stay focused and on track.

Whether you’re living with a chronic condition or simply navigating the stresses of everyday life, meditation is a powerful tool that can bring balance and calm. It doesn’t require perfection; it simply asks that you show up, breathe, and be present.

Take a deep breath. Pause. And begin your journey towards peace today.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to lean more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website.

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order)

Subscribe to our YouTube Channel.

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By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Yoga is often associated with flexibility, strength, and balance, but for many people, traditional poses can feel out of reach due to physical challenges or health conditions. What is one secret weapon used to make yoga accessible to Any Body? Yoga Props!

1. Supporting Physical Alignment

One of the primary purposes of yoga props is to ensure proper alignment. Whether you’re using a block, bolster, strap, or chair, props help you practice a posture in a way that respects your body’s limitations and needs. For example, blocks can bring the floor closer to you during standing or seated poses, while straps can lengthen your reach during stretches. These simple adjustments allow you to maintain alignment while gradually increasing strength and flexibility. Adaptive yoga isn’t about forcing yourself into poses, but about meeting your body where it is today.

2. Enhancing Stability and Balance

Balance is a challenge for many, especially for individuals with conditions like MS or Parkinson’s, where coordination can be affected. Props like chairs and walls provide stability, allowing you to focus on the pose rather than worrying about falling or losing balance. Yoga On Your Seat and in a chair provides a stable foundation for poses that would otherwise require significant balance while On Your Feet. The use of a chair as a prop makes the practice more accessible while empowering students to explore movements and poses they might have otherwise avoided.

3. Increasing Comfort

One of the greatest benefits of yoga props is their ability to make the practice more comfortable and accessible. Bolsters and blankets are used to cushion joints, support your spine, and create a softer landing for poses that are On Your Seat or On Your Mat. This is important for individuals with chronic pain or stiffness. Yoga is about self-compassion and mind-body awareness. Props provide the comfort needed to stay in poses longer, allowing you to experience the full mental and physical benefits of the practice without discomfort.

4. Promoting Relaxation and Mindfulness

Props also play a crucial role in restorative yoga On Your Mat or in bed, which focuses on deep relaxation and mindfulness. Bolsters, blankets, and eye pillows are used to support the body in fully relaxed poses, allowing the nervous system to calm down, promoting a sense of deep relaxation, which is beneficial for those managing stress, anxiety, fatigue, or chronic illness.

5. Enabling Progress at Your Own Pace

Yoga is a personal journey, and the use of props allows individuals to progress at their own pace. Props offer a safe, adaptable pathway toward strength, flexibility, and balance. Props are there to meet you where you are in the present moment, allowing you to build confidence and celebrate progress.

Yoga props are far more than tools for beginners or those with physical limitations—they are essential components of a thoughtful yoga practice. Props provide support and stability. Embracing yoga props can help you find alignment, comfort, and balance in every pose. To learn more and see numerous photos of adaptive Yoga Moves students in poses with props, refer to the Adaptive Yoga Moves Any Body (Click the link to order) and Adaptive Yoga Cards by Mindy Eisenberg.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, go to Yoga Moves MS Website. To learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions visit our website or Yoga Moves YouTube Channel

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By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Spasticity and rigidity are common and often debilitating symptoms for those living neuromuscular disorders. Characterized by muscle stiffness, involuntary spasms, and reduced range of motion, spasticity and rigidity can impact daily life. However, there is hope in managing these symptoms.

Spasticity occurs when muscles contract involuntarily, making it difficult to perform everyday activities like walking, sitting, or even holding objects. This can lead to pain, muscle tightness, and a decrease in mobility. Rigidity is characterized by abnormal stiffness due to increase in muscle tone and lack of dopamine which is produced by the brain. For those with MS, Parkinson’s Disease or similar conditions, managing spasticity and stiffness is crucial for maintaining independence and improving overall well-being.

The Role of Stretching in Managing Spasticity

Stretching, as a core component of yoga, offers several benefits that directly address the challenges of spasticity:

1. Muscle Lengthening and Relaxation: Regular stretching helps lengthen muscles that are prone to tightness and contraction. By gently elongating these muscles, stretching reduces stiffness, improves posture, and promotes relaxation, helping to alleviate the discomfort associated with spasticity.
2. Improved Range of Motion: Spasticity often limits a person’s range of motion, making it difficult to perform basic movements. Through consistent stretching, individuals can gradually increase their flexibility, leading to better mobility and less muscle spasms.
3. Better Blood Circulation: Stretching promotes blood flow to the muscles, which is essential for muscle health and recovery. Improved circulation helps to flush out toxins and bring in oxygen and nutrients, reducing inflammation and muscle tightness.
4. Neuromuscular Re-education: Adaptive yoga encourages the mind-body connection, teaching the nervous system to respond differently to muscle tightness. This process, known as neuromuscular re-education, retrains the body to better manage spasticity.
5. Pain Reduction: Chronic pain is a common side effect of spasticity and rigidity. Stretching can help alleviate this pain by reducing muscle tension and promoting the release of endorphins, the body’s natural painkillers!

Adaptive Yoga Moves Any Body book and videos by Mindy Eisenberg offer yoga stretching techniques that are accessible on your seat, on your feet, on the mat, or in bed.

Here are a few examples:

• Gentle Hamstring Stretch: This stretch targets the hamstrings, which are often tight in individuals with spasticity. By gently stretching the hamstrings while seated or lying down, this exercise helps reduce tightness and improve flexibility.
• Modified Cat-Cow Pose: This pose involves gentle spinal movements that help release tension in the back and neck, areas commonly affected by spasticity. Connecting breath and movement in a seated position or on your hands and knees on the mat, the slow, controlled movements enhance the mind-body connection and promote relaxation.
• Thigh Stretch Pose: This stretch lengthens the front of the thighs and body.  It can be practiced on the mat, in a chair, or standing against a wall or with the support of a chair and often eases lower back tension.

Consistency is always key!  A daily routine of stretching, as part of an adaptive yoga practice, is a powerful tool for managing spasticity and rigidity. Learning safe ways to stretch is key and referring to a yoga therapist or instructor, or physical therapist is highly recommended. For anyone struggling with spasticity and rigidity, visit our website or YouTube Channel.

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

What Impacts Balance?  What is the Role of Proprioception?

Balance is something we often take for granted—until it’s compromised. Whether it’s walking down the street, practicing yoga, or even standing still, our ability to balance plays a role in how we move through the world. Understanding the mechanics of balance and how the body works to maintain it can help us regain confidence and stability in our movements.

What Impacts Balance?

Balance is a highly complex process that relies on a combination of systems in the body working together. Any disruption to these systems can affect our ability to stay steady and oriented in space. Here are the three primary systems that impact balance:

1. The Vestibular System: Located in the inner ear, the vestibular system acts as your body’s internal GPS, detecting head movement and position to help you maintain balance. Disruptions from vertigo, inner ear infections, or neurological conditions can significantly impact stability.
2. Vision: Sight is crucial for balance, as it provides visual cues to help orient your body. This is why balance can feel challenging in the dark or with your eyes closed.
3. Proprioception: Our “sixth sense” of self-movement and body position, lets us detect limb and joint placement without sight—like adjusting on a balance beam or touching our nose with closed eyes. Sensory receptors in muscles, tendons, and joints provide constant feedback to the brain, ensuring smooth movement and balance. Impairments can lead to clumsiness or a sense of disconnection.
4. Interoception: Answers, “How do I feel now?”—our nervous system’s ability to read internal cues from organs like the heart, gut, lungs, and muscles. Heightened interoceptive awareness improves our ability to recognize and respond to these signals, driving self-regulation for comfort and balance.
5. Other factors that can impact balance: muscle weakness, neurological conditions, aging, medication effects, stress and fatigue

Why does Proprioception and Interoception Matter?

Impaired proprioception can cause clumsiness, difficulty on uneven surfaces, and trouble with balance or precise movements. Impaired interoception may weaken emotional self-regulation. Yoga supports mind-body integration, helping maintain homeostasis and adapt to internal and external changes.

Conditions like MS, arthritis, or injuries can weaken proprioception and interoception, but yoga can help restore it. By fostering mindfulness, yoga enhances awareness of subtle body movements and sensations, improving balance and proprioception by:

1. Building Awareness: Yoga increases mind body integration and requires focus, helping you become more aware of how your body moves. Poses like Tree Pose engage your core, breath, and footing to boost proprioceptive feedback.
2. Strengthening Muscles: Yoga strengthens the core, hips, and lower body—key areas for balance—providing a stable foundation and reducing fall risk.
3. Enhancing Brain-Body Connection: Slow, controlled yoga movements improve communication between your brain and body, boosting coordination and confidence.
4. Reducing Stress: Yoga’s breathwork and mindfulness calm the nervous system, reducing stress and improving physical and mental balance.

Looking to improve your balance? Try these simple poses:

• Mountain Pose (Tadasana): A simple standing posture that encourages grounding and alignment. Focus on feeling the connection between your feet and the earth.
• Tree Pose (Vrksasana): A classic balancing pose that helps you build strength and stability in your legs and core.
• Chair Pose (Utkatasana): Strengthens the lower body while challenging your balance and proprioception.
• Warrior II (Virabhadrasana II): Improves focus, leg strength, and awareness of body alignment.
• Heel lifts: Try this short video to play with heel lifts and learn a few yoga tricks to improve balance.

Adaptive yoga, like Yoga Moves Any Body, provides tailored modifications using props such as chairs, walls, or blocks to make poses accessible for those with limited mobility or neuromuscular challenges. Balance is a dynamic process involving multiple body systems, and when impaired, it can feel unsettling. However, by understanding proprioception and practicing yoga, you can restore balance, stability and confidence on or off the mat.

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Setting a Purposeful Intention Can Elevate Your Practice

Yoga is a journey of the mind, body, and spirit, offering deeper self-awareness and holistic well-being. One of the most important elements of this practice is the power of intention. Setting an intention before beginning your yoga practice can transform not only the session itself, but also your overall experience and the impact yoga has on your life. In the Sanskrit language and yoga tradition, an intention is called a Sankalpa which means “resolve.”

An intention is a guiding principle or a purpose that you set at the beginning of your practice. Unlike a goal, which focuses on achieving a specific outcome, an intention is about the mindset and energy you bring to your practice. It’s a way to connect with your deeper desires, values, and needs, creating a sense of purpose and focus as you move through poses.

Intention is powerful in yoga. To connect to our deepest intentions, adaptive yoga students are encouraged to listen to their bodies, honor their limitations, move with mindfulness and compassion, and connect to the wisdom of their heart.

Setting an intention before yoga can have several benefits:

1. Mindful Focus: An intention helps to center your mind and keep it focused throughout your practice. Whether your intention is to cultivate patience, find inner peace, or simply be more present, it serves as an anchor that brings you back to the present moment whenever your mind starts to wander.
2. Emotional Connection: Your intention can tap into your emotional state, providing a space to acknowledge and work through feelings of stress, anxiety, or frustration.
3. Empowerment: Adaptive yoga is about finding empowerment through movement, regardless of physical limitations. By setting an intention, you take ownership of your practice, making it a powerful tool for personal growth and self-acceptance.
4. Enhanced Mind-Body Awareness: Intentions encourage you to listen to your body and its signals, leading to a more intuitive and safe movement.

Setting an intention is simple. Begin by taking a few deep breaths to center yourself. Reflect on what you need most at that moment—peace, strength, compassion, or just the ability to let go. You may ask yourself, “What do I really want?” or “what is the deepest longing in my heart”? Once you’ve identified your intention, silently state it to yourself. Throughout your practice, return to this intention, letting it guide your movements and mindset. For example, if you’re practicing yoga to manage a chronic condition, your intention might be “I am strong and resilient”,  “I move with compassion for myself”, “I am at peace”, or “I am already whole.” These intentions create a positive framework for your practice, helping you approach each pose with a sense of purpose.

The power of intention in yoga lies in its ability to transform your practice from a series of physical exercises into a deeply meaningful and personal experience. Setting an intention can make your yoga practice more inclusive and compassionate, and connected to your unique need. Whether you’re dealing with physical limitations, simply seeking greater mindfulness or your soul’s purpose, an intention can be the key to unlocking a more fulfilling yoga practice.

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Anyone living with a neuromuscular disorder like multiple sclerosis (MS) or Parkinson’s, knows how challenging muscle tightness, pain, and fatigue can be. Simple daily movements can feel difficult, and relaxation may seem impossible. But what if relief could be found in something as simple as a bath?

Epsom salt baths have long been used to ease sore muscles, reduce stress, and enhance well-being. While magnesium absorption through the skin is debated, many with neuromuscular conditions report feeling looser, calmer, and more refreshed after soaking. Yoga Moves Any Body teacher, Marcia Williams, states, “I take baths in Epson salt because it releases my sore muscles. It relaxes me and I sleep well at night.”

Epsom salt isn’t actually salt! It’s a naturally occurring mineral compound called magnesium sulfate. When dissolved in warm water, it breaks down into magnesium and sulfate, which are believed to be absorbed through the skin. Magnesium is essential for muscle function, nerve signaling, and relaxation, making it especially important for people with spasticity, stiffness, or chronic pain.

How Can Epsom Salt Baths Help with Neuromuscular Disorders?

1. Relaxing Tight Muscles: Warm water itself helps muscles relax, but Epsom salt may provide extra relief by delivering magnesium, a key mineral for muscle function. Soaking for 15–20 minutes can ease tightness and discomfort, making movement feel smoother afterward.

2. Reducing Stress & Fatigue: Stress often makes symptoms worse. Epsom salt baths promote relaxation by activating the body’s parasympathetic nervous system—the “rest and digest” mode. This can help lower stress hormones, improve mood, and even support better sleep.

3. Easing Nerve Pain & Inflammation: People with MS, Parkinson’s, or neuropathy often experience nerve pain like burning or tingling. While not a cure, Epsom salt baths may offer temporary relief by reducing inflammation and improving circulation, helping deliver oxygen and nutrients to affected areas.

4. Promoting Better Sleep: Discomfort or nighttime muscle spasms can disrupt sleep. Since magnesium plays a role in melatonin production, soaking in an Epsom salt bath before bed may help you unwind and sleep more soundly. A warm bath also lowers the body’s core temperature, signaling to your brain that it’s time to rest.

Though not a cure, an Epsom salt bath is a simple, natural way to ease muscle tension, reduce stress, and promote well-being. Whether managing stiffness, nerve pain, or seeking relaxation, a warm soak can provide much-needed relief. Follow these steps for the best results:

• Use the right amount: Add 2 to 4 cups of Epsom salt to warm (not hot) water.
• Soak for 15–30 minutes: Give your body time to absorb the minerals and relax.
• Stay hydrated: Drink water before and after to prevent dehydration.
• Be mindful of temperature: If you have MS, avoid overheating, as heat can sometimes worsen symptoms temporarily. Keep the water warm, not too hot.

Unlock Deep Relaxation, Pain Relief, and Emotional Balance with Adapted Savasana Techniques

Savasana is considered one of the most important yoga poses, offering many benefits, particularly for individuals with neuromuscular conditions.

What is Savasana? Savasana is traditionally performed at the end of a yoga session. The intention is to experience deep relaxation while remaining conscious. This pose serves as a bridge between the physical practice of yoga and a meditative state, promoting overall well-being.

The Benefits of Savasana:

• Deep Relaxation and Stress Relief
• Savasana encourages the body to enter a state of deep relaxation. This can reduce stress and anxiety, common issues for individuals managing chronic conditions. Savasana helps to calm the nervous system and reduce the body’s stress response.
• Improved Sleep Quality
• By promoting relaxation and reducing stress, Savasana can help individuals fall asleep more easily and enjoy more restful sleep.
• Enhanced Mental Clarity and Focus
• Savasana provides an opportunity to clear the mind and release mental clutter, improving focus and concentration in daily activities.
• Pain Management
• Savasana helps reduce muscle tension and pain by promoting relaxation and improving blood circulation..
• Emotional Balance
• Savasana helps balance emotions by encouraging mindfulness and presence, helping to release emotional stress, and fostering a sense of peace and emotional stability.

Adapting Savasana for Accessibility:

• Use of Props
• Props such as bolsters, blankets, and pillows can provide support and comfort. Placing a bolster under the knees or a folded blanket under the head can help alleviate discomfort and support proper alignment.
• Propping the legs up on a chair, while lying on your back, is a perfect way to take pressure off the low back.
• Chair Savasana
• Savasana can be performed in a chair.
• A second chair can be used to elevate the legs.
• A reclining chair is also an option.
• Side-Lying Savasana
• Another variation involves lying on the side with support from pillows. This position can be more comfortable for those with back pain or other physical limitations.
• Guided Relaxation
• Incorporating guided relaxation or mindful body scan can enhance the effectiveness of Savasana.

Savasana is more than just a closing pose in yoga; it is a gateway to relaxation, healing, and mental clarity. For more insights and adaptive yoga techniques, explore Mindy Eisenberg’s book, “Adaptive Yoga Moves Any Body,” and discover how yoga can move and heal anybody, anywhere.

Breathing is the most fundamental life function, yet often taken for granted. In daily life, many of us neglect the quality and mindfulness of our breath. However, as both Mindy Eisenberg and James Nestor discuss in their books, functional breathing can be a game-changer for our physical and mental well-being.  Let’s explore the benefits…

In Adaptive Yoga Moves Any Body, Mindy Eisenberg emphasizes the importance of breath in yoga practice, especially for individuals with neuromuscular conditions..

Benefits include:

• Enhance Mobility and Function: Breath-coordinated movement can improve physical mobility.
• Manage Pain: Deep, mindful breathing can alleviate chronic pain by reducing muscle tension and promoting relaxation.
• Reduce Anxiety and Depression: The mindfulness aspect of yoga, combined with controlled breathing, helps calm the mind and reduce symptoms of anxiety and depression.

James Nestor’s Breath: The New Science of a Lost Art delves into the science behind how we breathe and its profound impact on our health. He explores various breathing techniques and how they can enhance our lives.

Benefits include:

• Nasal Breathing vs. Mouth Breathing: Nestor emphasizes nasal breathing, which filters, warms, and humidifies the air, leading to better oxygenation and overall health.
• Slow and Deep Breathing: Techniques that promote slower and deeper breaths can reduce stress, lower blood pressure, and improve cardiovascular health.
• Balanced Breathing: Maintaining a balance between oxygen and carbon dioxide is crucial. Over-breathing can lead to a deficiency in carbon dioxide, which is necessary for oxygen release from hemoglobin into our cells.

Combining the insights from Eisenberg and Nestor, we can incorporate functional breathing into our daily routines.

Some tips include:

1. Practice Nasal Breathing: Make a conscious effort to breathe through your nose, both during rest and physical activity.
2. Incorporate Breathwork in Yoga: During class, focus on linking your breath with movement. This can enhance the effectiveness of your practice and bring greater awareness to your body.
3. Try Breath-Control Techniques: Experiment with techniques discussed in Breathand Adaptive Yoga Moves Any Bodylike Buteyko breathing or box breathing (inhale for four counts, hold for four, exhale for four, hold for four). These methods can help manage stress and improve mental clarity.
4. Mindful Breathing Breaks: Take breaks throughout your day to practice mindful breathing. Sit comfortably, close your eyes, and take slow, low belly  breaths. This can refresh your mind and reduce tension.

Functional breathing is a powerful tool that can enhance our quality of life, improving our physical, mental, and emotional health. Start exploring the world of functional breathing today, and experience the transformative effects it can have on your life.

Mindy and her team teach breathwork in their in person and virtual online classes. You can also schedule a private session with Mindy to learn more about Buteyko Breathing and for a breathwork consult. Contact mindy@yogamovesms.org.

Watch the full presentation: Current MS Research with Dr. Agusto Miravalle

YOUTUBE LINK

This presentation was part of the Chicago Wellness for MS Forum held Saturday May 18, 2024

The goal for all patients should be No Evidence of Disease Activity (NEDA) with no disability progression, and no relapses. Markers for acute inflammation that causes lesions and relapses include neurofilament light. Biomarkers for progression include Glial fibrillary acidic protein (GFAP.)

MS medication fight acute inflammation and preventing new lesions and relapses. They are very important in the beginning of the disease. The earlier the intervention, the better the outcome for patients. Neurologists are moving away from the escalation approach where they start with a less effective treatment and ramp up if it doesn’t work and moving toward an early intensive approach where the most effective medication is prescribed earlier in the disease course. The early intensive approach lowers EDSS score compared to those who start a highly effective medication later in their disease course.

Artificial intelligence in MS

Imaging is an area where AI is being used to identify active lesions to understand the inflammation process, especially for slowly enhancing lesions. AI can more easily identify if and how lesions are growing than the human eye. AI will also more easily be able to compare brain volume loss compared to healthy aging and change in brain volume over time.

Subclinical biomarkers through a blood test can capture underlying inflammation information even before the clinical relapses occur. Using only an MRI or symptoms presentation as evidence of disease activity is retrospective rather than understanding what’s happening in real time using biomarkers.

Neurogenisis

Exercise, mindfulness meditation, and music therapy help grow new neurons and improve memory and brain power. Synaptic plasticity is training the brain to teach neurons to modify the strength of their connection. Compensatory sprouting and regeneration are two ways the neurons improve their connection once damaged. Long term potentiation increases the number of receptors on each neuron to be able to improve brain function. If you don’t use certain pathways the receptors will be down regulated and the pathways will be diminished, so use it or lose it when it comes to exercise and other movements.

Dr. Agusto Miravalle is the Chief of the MS and Neuroimmunology Division and Associate Professor of Neurology at Rush University, Chicago. Dr. Miravalle is a board-certified neurologist who sub-specializes in Multiple Sclerosis.

Dr. Miravalle received his Medical Degree from the University of La Plata, Argentina.  He completed his Neurology Residency training at Loyola University, Chicago where he served as Chief Resident of Education.  He subsequently completed a Neuroimmunology Fellowship at Harvard University in Boston and a Fellowship in Medical Education at the University of Rochester, New York. Dr. Miravalle is the recipient of the 2012 American Neurological Association Medical Education Fellowship Award, 2015 American Academy of Neurology Research in Education Award, and 2015 American Board of Psychiatry and Neurology Faculty Education Innovation Award.

Dr. Miravalle has been involved in both clinical and science based research in the field of Multiple Sclerosis and Neuroimmunology.  He is a member of many professional societies and advisory boards.  He is frequently invited as speaker at national and international meetings.  He has published numerous scientific articles and serves as a consultant to various scientific organizations.

About Leslie Howard

As a yoga practitioner and teacher, Leslie specialize in the use of yoga for many issues but specifically for pelvic floor problems. After suffering from hypertonic pelvic syndrome, she found relief from her symptoms by a careful application of Iyengar-style influenced yoga and breath work and since then she has continued to refine and develop the application of yoga for the pelvic floor for herself and others. To this end, for the past 18 years, Leslie has taught women of all ages to practice yoga to alleviate pelvic floor conditions, including urinary incontinence and pelvic pain, through a combination of small group teaching, public workshops, and national and international conferences.

Leslie’s approach is trademarked as Pelvic Floor Yoga. She is also the author of Pelvic Liberation. Twice a year she teaches a 20-hour Pelvic Floor Yoga teacher training for therapeutic application of yoga and pranayama to help alleviate symptoms for pelvic floor issues. Leslie is the co-director of the Nest Yoga 200 Hour Teacher Training program. Her courses are approved as continuing education with Yoga Alliance and the International Association of Yoga Therapists. She is a certified Yoga Therapist and educator through the International Association of Yoga Therapists (IAYT).

To hear Leslie’s whole talk including a guided pelvic floor exercise routine, sign up for OnDemand at www.YogaMovesOnDemand.org

Leslie’s Iyengar Yoga Training and Experience

Leslie Howard has over 3800 hours of yoga study and 25 years of yoga teaching experience. Unlike the western medical academy, there does not exist an analogous institution of higher learning in yoga. Instead there exist various schools of yoga and students who learn through close apprenticeship with a teacher. Iyengar yoga is known for its focus on anatomy including proper alignment of the body, precision of asanas, sensitivity to injury, and keen attention to asana sequencing. She has studied intensively with top-tier teachers in the Iyengar school including Ramanand Patel, Tony Briggs, Patricia Walden, Manouso Manos, Peter Thompson and others. Leslie holds a 320-hour Advanced Studies Certificate from Piedmont Yoga Studio, a 300-hour Tony Briggs teacher training certificate, and a 500 hour Yoga Alliance and IAYT certification.

Clinical research in yoga for incontinence

In conjunction with the University of California at San Fransisco, Leslie conducted a pilot study on yoga for incontinence for women over 50 in which participants experienced a 70% improvement in symptoms using Leslie’s methods during a six week program. The National Institute of Heath commissioned a bigger study over three year which yielded even better results than pilot with participants experiencing a 75% improvement in symptoms. These studies are further proof that her methodology works.

Types of incontinence

Stress Incontinence 

Stress Incontinence occurs when there’s added pressure on the pelvic floor from coughing sneezing, or jumping. If the pelvic floor is weak with muscles that are too lax or too tight and unable to respond to the added pressure, incontinence can result. With this type of incontinence people don’t feel like they have to go to the bathroom and there is a clear cause and effect. Stress incontinence paired with constipation indicates the muscles are too tight.

Urge Incontinence

Urge incontinence is a common symptoms in MS. People experiencing urge incontinence feel like they have to go to the bathroom really badly and worry they won’t make it to the toilet. With urge incontinence there is not an obvious cause of the incontinence. This type of incontinence usually is caused by tight pelvic floor muscles combined with a weak bladder–brain connection due to nerve damage. It is sometimes referred to as an overactive bladder.

Anatomy of the pelvic floor

The most superficial muscle of the pelvic floor surrounds the urethral sphincter, the vaginal opening and the anal sphincter. This muscle is suspended from the front and back connecting behind the public bone and the tip of the tailbone. These muscles help with opening and closing the urethra. There is an internal and external sphincter muscle. When the bladder is full the internal sphincter opens giving you the sensation of having to pee. A weak external sphincter can lead to incontinence.

The second layer of pelvic floor connects the two sits bones. The center of the pelvic floor is the perineum. The third, deepest layer of the pelvic floor is the largest, deepest and ideally strongest muscle of the pelvic floor and connects behind the public bone and to the sides of the tail bone. The rotation of the thigh bones can affect the pelvic floor, they should be externally rotated.

When we inhale the respiratory diaphragm moves down and widens, which gently presses on all the organs into the pelvic floor. Think about breathing into the pelvic floor widening on the inhale and attempting to lift on the exhale. The lift should be gentle, not clenching with all your might.

Slouching and crossing the legs puts the pelvic floor in an asymmetrical position which can lead to weakness. Your pelvic floor and lower abs work together to make everything more stable. You can practice engaging just the left then just the right side to feel any differences and become more aware. The transverse abdominis is like a deep inner corset set of muscles which cinches when it engages and puts a lot of pressure on the pelvic floor.

Kegels typically instruct people to squeeze all the pelvic muscles at once instead of in isolation, which doesn’t address any left-right or front-back disparities.

Top Tips

1. Put up the pelvic floor before a cough or a sneeze.
2. People with flat feet have a higher rate of pelvic floor issues — tightness in the bottom of the foot can contribute to tightness in the pelvic floor as can tightness in your jaw.
3. Rolling the feet can hep the pelvic floor to relax.

Connect with Leslie through her website 

Amy Weintraub, C-IAYT, MFA, E-RYT 500, YACEP, is the founder of the LifeForce Yoga® Healing Institute, an acclaimed yoga therapist, and a pioneer in the field of yoga and mental health. In 1999 Amy wrote “The Natural Prozac”, Yoga Journal’s first article addressing yoga and depression. She is the author of Yoga for Depression, Yoga Skills for Therapists; the new card deck, Yoga for Your Mood: 52 Ways to Shift Depression and Anxiety, and numerous articles and book chapters. She guides thousands of practitioners and yoga and mental health professionals around the world. Her Silver Nautilus Award winning novel Temple Dancer was released in 2020. She thrives in Tucson, Arizona, where she mountain bikes, dances, writes, and creates.

Key Takeaways

Watch the entire presentation as part of your Yoga Moves On Demand subscription. New users get a 10-day free trial. 

We’re living in stressful times, take care of yourself in your life and yoga practice

Stress damages our physical and mental health including the immune system. Yoga balances the autonomic nervous system to clear the space and help reduce stress.

Often people have difficulty accessing deep breathing and diaphragmatic breathing due to the constriction due to trauma. Sometimes breathwork can release lots of emotions, so best to go slowly at first.

Adapt your practice physically and emotionally for what suits your body and your mind today, whether in a chair or on a mat. It’s okay to feel big emotions or cry on your yoga mat. Crying is one of the highest spiritual practices and a big release.

Centering practices

Bring into your heart’s mind an image that represents calm strength (from nature, a face, deity or a word like “courage.”)

Bellows Breath (Bhastrika) – Inhale through the nose and raise the hand over head with open palms and exhale to bring the fists down with thumbs closed inside. Alternative 1: bring the hands forward and back. Alternative 2: open and close the fists.

Inhale 2/3 capacity with mula bandha (root lock, lifting the pelvic floor) and imagine the energy coming up the left side of the body and exhale imagining the energy going down the right side of the body. Try the mantra “I am here.”

Try Garuda mudra over the heart center with the thumbs linked bringing your image of calm strength to mind. Inhale to bring the arms out in front and bring it towards the body with the mantra Ma-Ha-Ra (calm strength) then Ma-Ha-Ya (heart strength). Bring compassion to your heart and set an intention for your practice with the healing tone of Om.

Yoga practice for anxiety and depression

Breath of joy is a three part inhalation seated or standing. Inhale the arms forward, inhale the arms to the sides, and inhale the arms up overhead. Then exhale the arms down and back into a chair pose saying ha or lum on the exhale.

Pratyahara is the calming withdrawing of the senses that can help with meditation with the Shanmukhi mudra. Press the index fingers to the inner corners of the eyes, put the middle fingers on the sides of the nose, the ring fingers above the lips and the little fingers below the mouth. Use the thumbs to close the ears.

Five pointed star to victory goddess with mantra Di-Ri-Ha. Bring an image to mind of a time you felt powerful and strong. Bring the arms out wide, palms face down and feet in a wide straddle. Exhale with bent the elbow and lowering the body ad you exhale “Di-Ri-Ha” with a gentle pump of the belly.

Polishing the diamond of the heart (Vajrapradama Mudra): Interlock all ten fingers, release the thumbs and hold the hands with open palms a few inches from the heart. Try the mantras, “Unshakable confidence and trust flows through me now.” And “I have everything I need to manage my life.” Then bring the hands to the heart center.

Sha May Ya – bring an image for peace and inhale the arms in front of the body and bring the hands to the heart then exhale “Sha-may-ya” while bringing the hands to the heart. Rock back and forth with the hands over the heart thinking of the peaceful image.

Bhramari (bee breath) – inhale through the nose and exhale by humming.

Glossary

Nada yoga is an ancient Indian metaphysical system. It is equally a philosophical system, a medicine, and a form of yoga.

Ma Ha means grand, royal.

Ra is the sound for the solar plexus, the seat of self and identity.

Yam is the sound for the heart chakra.

Shanti means peace.

Connect with Amy through her YouTube channel or her website.

This presentation was part of the Chicago Wellness for MS Forum held Saturday April 22, 2023 Read more

This presentation was part of the Chicago Wellness for MS Forum held Saturday April 22, 2023 Read more

This presentation was part of the Chicago Wellness for MS Forum held Saturday April 22, 2023
Read more

This presentation was part of the 2023 Holistic Health and Wellness Forum for MS held on May 17 in Southfield, Michigan. Read more

This presentation was part of the 2023 Holistic Health and Wellness Forum for MS held on May 17 in Southfield, Michigan. Read more

This presentation was part of the 2023 Holistic Health and Wellness Forum for MS held on May 17 in Southfield, Michigan. Read more

This presentation was part of the 2023 Holistic Health and Wellness Forum for MS held on May 17 in Southfield, Michigan. Read more

Founder and Director of Yoga Moves MS, Mindy Eisenberg spoke with MS Specialist Physical Therapist Dr. Gretchen Hawley on the Topic of:
Stretching from a Physical Therapy and Yoga Therapy Perspective

Watch the entire presentation

Below are some key takeaways from the event.

Benefits of stretching

Dr. Gretchen: Most clients think of stretching as something you do only when your muscles feel tight. Any amount of tightness can restrict mobility. If it feels like you’re walking through mud, it might be because of spasticity or muscle tightness. Stretching also increases blood flow and helps with swelling in the feet and ankles. Stretching helps reduce the risk of injury when moving – especially in the lower back, hips and knees.

Precautions to take when starting to stretch

Dr Gretchen: Stretching should never be painful. Most of us grew up being told to “stretch until you feel it.” But you don’t need to feel a big stretch. It might be a bit uncomfortable as you’re stretching, especially if you’re tight, but it shouldn’t be painful. Don’t hold your breath while stretching. Being aware while you’re stretching to know if you’re feeling the stretch in the right spot, do you need to push forward or back off?

Mindy Eisenberg: We recommend to start at 20-30% of your max and once you feel the stretch move further into it over time. Knowing your “edge” and how not to go over it, it key. We talk a lot about body awareness in yoga and checking in with the body.

How often should we stretch?

Dr. Gretchen: You should stretch before you exercise, especially if you’re going to do a strength training. It’s also important to stretch after exercise. Strengthening exercises shorten the muscles. Stretching after helps lengthen them. The longer you go without stretching, the muscles contract. If you only stretch once per day, you’ll really feel the tightness the next day. Instead stretch every one to four hours over the course of the day. The more you stretch throughout the day the less likely your muscles will get back to that fully shortened positioned.

How can I stretch if I can’t get to the floor?

Mindy Eisenberg: You can stretch from a chair. You can stretch your feet by placing your fingers between the toes. You can use blocks, a strap, a leg lifter or another chair as props to help you stretch.

Dr. Gretchen: You can stretch in any position. You can do it seating or standing, from the couch or in any position.

Preventing knee hyperextension

Mindy Eisenberg: If you’re on the mat, put a rolled towel or blanket under the knee so it can’t hyperextend. Pressing into the heel to keep the knee lifted.

Dr. Gretchen: Place a towel under the knee, or not putting our leg out too far so your knee is still bent as you go into the stretch. You can still feel the stretch in the quad, hips or hamstrings without fulling locking the knee and risking hyperextension.

Preventing or dealing with spasms while stretching

Mindy Eisenberg: Warm up the muscles with massage using the hands, or a rolling pin then slowly stretch and stop when you feel it. If you spasm in class, breath and talk nicely to your body. Take a break and come back when you’re ready.

Dr. Gretchen: Relax the muscle, change position, and go slow (1cm at a time) and ease yourself very slowly into each stretch, which may take more time but you’ll be less likely to have spasms kick in.

Can you hold a stretch too long?

Dr. Gretchen: If you’re cold, meaning you haven’t moved much, dynamic stretching is better. A static stretch is holding a stretch for 20-30 second with two to three repetitions. A dynamic stretch holds the stretch for about 3 seconds then relax for 3 seconds and then goes back into the stretch. Repeat this cycle 20 to 30 times. Prolonged static stretching is holding a stretch for several minutes. Prolonged static stretching has shown benefits for spasticity.

Mindy Eisenberg: Props are not a sign of weakness, they help us get into poses. Restorative yoga and yin yoga include longer holds of poses supported by props.

Ways to stretch the quads

Dr. Gretchen: When we’re stretching we don’t want to be focused on strengthening or balance, only the stretch. You can stand within a staggered stance one leg back one leg forward both knees are bent so for that person asking about hyperextension you’d actively bend your knees and then again tuck your butt under as far as you can.

Mindy Eisenberg: On the mat you certainly could do this as well. So you start in what we call sphinx pose and then bring one arm parallel with the mat so it’s under and just a little bit forward to the shoulders and then bend one knee and you either grab the pants or the ankle or the foot or use the strap.

Stretching for chronic pelvic floor pain

Dr. Gretchen: Everyone has a pelvic floor, men and women. When we’re talking about releasing tension some people have too tight of pelvic floors others have too loose of a pelvic floor. Some have a lot of strength some have no strength and there’s any combination you can be tight and weak you can be tight and strong. You can be any combination and so I highly recommend anyone with any type of pelvic floor condition actually go to a pelvic floor PT because you might feel like you’re tight but it’s actually just contraction or weakness posing as that way because if you’re weak your muscles have to tighten and so if you focus on strengthening instead of stretching the pelvic floor it might improve.

Most people hold their pelvic floor tight and contracted. Take a moment to relax and let go and let your belly relax. Mentally relax everything, especially if you have a tighter pelvic floor rather than a relaxed pelvic floor. Core strengthening can also help with the pelvic floor for better bowel function, urination and pelvic floor strength.

Mindy Eisenberg: In yoga class we spend a lot of time on looking whether we’re taking a functional breath. We want a diaphragmatic breath. There is another diaphragm: the pelvic floor diagram and so we want that breath to be flowing in a functional way or that will cause some pelvic floor concerns and dysfunction.

Stretches for lower back pain

Mindy Eisenberg: Stretching the legs can help with the back. One of my teachers said that the legs are the governor of the back. You can try cat cow pose. Exhale taking the chin to the chest and cow pose is the opposite direction. The shoulder blades come together.

Dr. Gretchen: A seated twist is good. We don’t get enough side bending or twisting throughout the day. Watch your posture and if you’re leaving forward that’s a sign of hip flexor tightness. If you are just more rounded it’s is a sign of hamstring and glute tightness so you might want to do some of those hamstring or glute stretches because before you stand so you’re warming the spine up but you’re also stretching whichever muscles are the ones that kick in when you start getting that low back pain.

Stretching cold muscles

Dr. Gretchen: Use dynamic stretching with a 2-3 second hold and then release, but don’t “bounce” the stretch. There are many ways to wake up your muscles. You don’t need to do a full exercise routine. Massaging or shaking are quick and simple things you can do to wake up your muscles before a stretch.

Mindy Eisenberg: We often do shoulder rolls or pick up your leg and circle it around before going deeper into stretches.

More stretching resources

• Shop for Yoga Moves MS Adaptive Yoga Cards 
• Watch Yoga Moves On Demand yoga videos
• Join a free daily Yoga Moves LIVE Class

March is MS awareness month and here at Yoga Moves MS we are happy to announce several upcoming events.  Read more

Megan Weigel, DNP, APRN-c is an MS-certified nurse and board-certified advanced practice holistic nurse who has been practicing neurology since 2001. She received her Doctor of Nursing Practice degree from the University of Florida and has a special interest in Multiple Sclerosis. She was awarded the Jacksonville Business Journal “40 Under 40” Award in 2010 and is an active volunteer with the National MS Society and Healing Hands. She has received multiple local and regional nursing awards and is active in the Multiple Sclerosis community internationally. Megan, her husband, and son share a love for the ocean, the environment, and traveling. She believes in the importance of addressing the mind, body and spirit in a person’s care plan. Megan spends her extracurricular time in the MS community educating and empowering people living with MS and other providers. In 2012, she founded a non-profit organization, oMS Yoga, that in partnership with Yoga Moves MS brings free virtual yoga classes to people living with MS. Megan is the author of Monday Mantras with Megan.

The Giving and Gratitude challenge runs the entire month of January. Join us as we embark on generosity as a way of life. Here’s what to do:

1. Spend a few minutes journaling on our gratitude prompt of the day. (We have included a list of prompts for the month of January and you can follow along on our Facebook or Instagram)
2. Perform an act of giving each day. (We have included  a list of suggestions, most of which cost nothing and require no special skills or equipment.)

Interact with others challenging themselves on our daily social media posts and “in person” during our virtual yoga classes. Building a life of generosity and gratitude is a practice. If you miss a day, don’t beat yourself up, just begin again.

Watch the entire presentation

How did you become interested in Multiple Sclerosis and integrative health?

I have so much gratitude that the realization of what I was meant to do

I was a sick kid in 5th, 6th and 7th grade I spent time in and out of the hospital getting sinus surgeries and missed a lot of school. I went to college thinking I’d study physical therapy or medicine, but then I found out what a nurse practitioner was.

As far as MS goes, my preceptor in graduate school had a neurologist friend, Dr. Maquara who was looking for a nurse practitioner to join his team. He mentored me and two other nurses who joined his practice. I was doing family practice in his neurology office.

Why did you write Monday Mantras with Megan? 

As a little girl I always wanted to write a book. I started keeping journals in kindergarten. Over the pandemic I started doing Monday Mantras on Instagram and went back and wrote into each one. The project evolved over the years and I received so much positive feedback and now it’s a book. Each story is about an experience I’ve had that’s allowed me to go into a deeper place or achieve healing for an issue I’ve had.

When did you begin your yoga practice?

I was 25 years old doing Bikram Yoga, 108F plus degrees, looking at the mirror. There’s a lot of ego in the room. I was a recovering gymnast, dancer, cheerleader I thought “wow, I’m good at this!” In one of my first 5 classes in camel pose I had a panic attack and started crying. I’ve always been emotive and sensitive to energy. I asked my teacher, “what was that?” The teacher said, “When your heart is open the body releases in yoga.” I was finally learning how to deal with the anxiety in my life. Ten years later I was still doing Bikram and was seeing a nutritionist to heal from some food issues I had. My husband and I had lost a pregnancy pretty late and my nutritionist suggested I go to Big Fish yoga. That was the first time I did yoga as a mind-body-spirit practice. It’s where I did my teacher training and where we started oMS Yoga.

How do you benefit from yoga?

I practice a little bit. My husband goes to yoga five times a week. We have a Bikram date most Sunday mornings. I’ve started going to a 6am Vinyasa class. After years of doing power yoga, my body doesn’t like it anymore. If I don’t go to a yoga class, I do yoga at home. Yoga shows up in my everyday. I put my feet on the floor. I’m sitting up strait, rolling my shoulders back and taking a deep breath. I try to line my body up so I’m moving in the right way. It’s hard to choose gentle, be it because of age, injury or having MS.

How do you engage in introspection?

It’s more of a minute by minute practice rather than setting aside 30 minutes a day to meditate. If my mind is racing at work and I’m rushing into a room because I’m a little bit late, I try to stop, and take some deep breaths so I can be present with that patient. I try to recognize when I feel yucky and try to make an adjustment. When I have time I will sit down for 5 minutes and put on a timer and do some meditation. My body likes the practice of meditation. It is clear to me that my brain needs that, to be able to just shut down with a million things going on around me and to just hear quiet. My son is in kindergarten and I’ll tell him, “it’s time to sit still for a minute and breath.” We use the Zenimal for screen-free mindfulness.

What is a mantra?

I’m not speaking from an Eastern philosophical tradition. For me, it’s a set of words that ground you, cause you to pay attention and you look to keep you on the path you want to be on and makes you feel affirmed. In the Eastern tradition it’s a prayer or a song that keeps you in the meditation state. “Om shanti shanti” is a mantra in yoga. If you want to meditate for 10 minutes you could repeat over and over “I am loved.” Mantras keep you in a connected, mindfulness state.

How does gratitude come out in your life?

I hope whoever reads the book and goes through the weekly process, leaves with the sense of having gratitude for everything that comes your way, the good and the bad. There is some goodness in suffering. When you look back on the events that happened in your life. Having gratitude with the way things rolled out because it brought you here.

The patients that practice gratitude are a totally different species than the ones that don’t. They are happier, more resilient, more in their hearts. They may have awful problems physically or cognitive challenges, but if you ask them about their life with MS, they’ll say they’re so grateful because it brought me here.

A lot of people keep a gratitude journal or go around the dinner table with their family, or they might name what they’re grateful for in prayer at night or in the morning. You can think of one thing you’re grateful for and put it in a jar. Just looking at the jar will bring up feelings of gratitude. People with a gratitude practice are open and learn a lot more and verbally express their gratitude more.

How do you define grace?

Grace is a journey. Grace is having gone through really hard things and being able to communicate with integrity without offense. It’s connection. You have to be willing to let things roll off your back and give yourself a break without judgment. You have to be willing to speak up for what you believe in and be respectful. It’s the gift of letting go.

Megan’s Recommendations

Momastery Blog – by Glennon Doyle

Mathew Sanford – yoga teacher with a spinal cord injury

Bikram hot yoga/ 26+2 series

Zenimal turtle speaker with 6 choices

Research shows gratitude journalling practice can improve happiness by 10%

Use discount code “Joy23” to access all the content on Mondays Mantras with Megan for $5

Yoga Moves MS is now offering live virtual yoga classes seven days a week 

Yoga Moves MS is very excited to announce a new partnership with oMS Yoga. The two organizations have merged their virtual classes into one schedule to bring yoga to people with neuromuscular conditions everyday.   

Yoga Moves MS students will notice two new classes on the schedule. On Sundays we’ll be offering On Your Seat (Chair Yoga) at 2 p.m. EST and on Mondays we’re adding to the schedule with Standing and Mat Flow at 10:45 a.m. EST.

These new classes will be taught by oMS teachers, Barb and Chelsea. We warmly welcome them and encourage you to check out their classes. 

Meet oMS yoga teacher Chelsea

Chelsea Franklin

Chelsea Franklin received her 200 RYT from MBody Yoga and leads the Southside oMS class. Originally from Jacksonville, Florida, she’s been practicing yoga for over 14 years and teaching for over 12 years. Chelsea is a 500 RYT/200 E-RYT.  She encourages and empowers her students to listen to and meet themselves where they are, rather than where they think they should be. Her goal is to always leave students feeling more connected, aligned and present in both their bodies and minds.  When not on her mat or teaching, Chelsea loves spending time in the great outdoors!

Meet oMS yoga teacher Barb

Barb Baker

Barbara Baker began practicing yoga in 1977 after the birth of her second child. The breathing and concentration were familiar to her, and the stretching came naturally. She was hooked. She  attended a Kripalu style yoga training in 1982 as a huge fan of mind–body practice. Mindfulness is the inspiration for how she teaches.

Surviving breast cancer, and meeting Christina Phipps, inspired her to obtain her RYT 200 certification in 2011. Following that, she participated in Christina Phipps Foundation Yoga training. Teaching yoga, and sharing yoga with this special community brings her the greatest joy. In fact, she found a new calling! Her growth in yoga has led her to workshops in restorative yoga, yin yoga, and ultimately to receive her RYT500 certification in 2019. Life is a journey, and having yoga interwoven into her life’s path has been a blessing. As she continues to grow, she is happily adding studies in accessible yoga for the MS population. Having a family member with MS has inspired her to reach out and share the practice through the oMS community.

The history of oMS yoga

In partnership with oMS, we welcome Barb and Chelsea to our team of teachers for our virtual classes. oMS Yoga, a 501 (c)(3) non-profit organization, was founded in 2012 by Cheryl Russell, who lives with Multiple Sclerosis (MS), and Megan Weigel, a nurse practitioner who specializes in the care of people living with MS. In January, Megan presented at the YMMS Giving and Gratitude Challenge wrap-up event with her talk “Monday Mantras with Megan.” 

After a brief introduction at a National MS Society luncheon where they shared their desires to teach yoga to people living with MS, Cheryl and Megan ran into each other a year later at a master class in Jacksonville taught by Baron Baptiste. The next day, Megan wrote a grant to the North Florida Chapter of the National MS Society. Mary Lyn Jenkins, owner of Big Fish Power Yoga in Jacksonville Beach, opened her studio doors to the possibility of oMS Yoga, and within a couple of weeks, the grant was funded. The first oMS Yoga class was held at Big Fish on November 5, 2012. The COVID-19 pandemic allowed oMS the opportunity to meet the goal of a virtual program. oMS Yoga is now available to people living with MS all over the world in partnership with Yoga Moves MS.  

Props for Zoom Yoga Sessions

If you have any of the props below, place them nearby as you set up for class. Placing your chair near a wall is nice but not required. 

1 yoga mat 

1 or 2 chairs (2 stable chairs are highly recommended)

Wall for balance

2 blocks or alternative props such as books, or a small exercise ball 

Strap or alternative prop such as a tie, rope, scarf or any fabric

1 to 2 blankets or towels

Join us 7 days a week for virtual yoga by registering for free at yogamovesondemand.org/ 

I love when my students ask questions. One of the most asked about topics is the breath. During Yoga Moves online classes, many ask insightful and pertinent questions about how to breathe correctly. As long as you are alive, you are a breathing human being, and as my teacher, Jon Kabat-Zinn is known for saying, “as long as you are breathing, there is more right with you than there is wrong.” We often forget this principle and there is much anxiety around how to breathe. A breath practice should be accessible to Any Body, and nobody should be made to feel like they are doing it wrong.

Simple steps to improve your breathing practice

Observe your breath as you breathe in and out through your nose.

Do not try to control or change your breath in any way.

Feel the sensation of breathing. Notice where the breath is most pronounced in your body. Where do you feel movement when you breathe?

Practice non-judgment. There is no “right” or “wrong.” For instance “slow” is not “good,” and “fast” is not “bad.”

Your mind will wander. That is what it is meant to do. When it wanders, simply acknowledge the thought. You may say to yourself, “thinking.” Then direct your attention back to your breath with compassion.

Continue to rest your awareness in the movement and sensation of breathing.

Express gratitude to yourself for taking the time to focus on your breath as an act of self-care.

We breathe an average of 25,000 times per day. It is safe to say that we do not do anything as much as we inhale and exhale. According to experts, most individuals, as many as 70% to 80%, can improve the way in which they breathe. The World Health Organization estimates that hundreds of millions of people suffer from chronic respiratory diseases including Chronic Obstructive Pulmonary Disease, sleep apnea, and asthma. Excluding undiagnosed cases, 25% of the adult US population has sleep apnea. Apnea can result in a myriad of conditions including Attention Deficit Disorder (ADD), diabetes, and high blood pressure. Surprisingly, many with apnea are undiagnosed.

Research indicates that a functional breath is:

Slow

Low (in the belly and diaphragmatic) 

Through the nose

Soft like a gentle breeze

Rhythmic

Breathing is a primary biological function and can impact every dimension of your life. Attuning to the breath can result in a calmer nervous system, improved ability to cope with stress and pain, better quality sleep and an overall sense of ease and well-being.

According to research, breathwork has the power to impact several common conditions including:

Asthma and other chronic respiratory diseases

Anxiety

Depression 

Headaches

Pain

Sleep apnea 

Fatigue

Cardiac function and circulation

ADD/ADHD

As if the above stated reasons are not enough to convince you to embark upon a breath awareness practice, know that attention to the breath is fundamental to a yoga practice and is the first step to building your mindfulness “muscles”. When you attune to your breath, you are developing the ability to be in the present moment. In fact, a great way to begin a meditation practice is to focus on your breath.

Pranayama is a Sanskrit word that refers to conscious breathing exercises. For ages, yoga breathing practices and skills have been passed down through the generations. These, combined with more modern methods, backed by research, can be added to your Yoga Moves toolbox. They all aim to increase vital energy. The way we breath impacts our experience and is closely tied to our emotions. What if you could be empowered to feel better with simple and safe breathing techniques? The first step is to begin the New Year with an awareness of breath practice. The concepts are simple. Now let’s put them into action.

Begin with an Awareness of Breath Practice

Begin with an Awareness of Breath practice for a few minutes either when you awaken in the morning or go to sleep at night. You can hit your “refresh” button at any time of the day, and pause for a brief 30-second breath break which can trigger the relaxation response. When you attune to your breath, it often slows down and lengthens which creates a feeling of calm and relaxes the nervous system.

Prepare for breath awareness by finding a comfortable position, seated with a tall spine or lying down. You may wish to set a timer for a minute or two, and gradually increase the time to three to five minutes as you feel comfortable with your practice.

Is it ever appropriate to mouth breathe?

For the most part, nasal breathing is preferable. The main exception is for competitive athletes who may use nasal and mouth breathing.

Does taking a deep breath mean taking a big breath?

Breathing deep refers to breathing low in the belly and is required for abdominal-diaphragmatic breathing. Shallow breathing is associated with chest breathing.

This article was originally published in the Michigan Parkinson’s Foundation’s winter 2023 newsletter. The Yoga Moves MS classes at 10a.m. EST on Wednesday and Friday are sponsored by the Michigan Parkinson’s Foundation and we are so happy to have their support in bringing adaptive yoga to people with neuromuscular conditions like Multiple Sclerosis and Parkinson’s Disease. 

Mindy Eisenberg, MHSA, C-IAYT is the Founder and Director of Yoga Moves MS, a non profit 501C (3) with the mission of improving the quality of life for individuals with MS, Parkinson’s disease, and neuromuscular conditions. She is the author of Adaptive Yoga Moves Any Body, created for individuals with MS and neuromuscular conditions and Adaptive Yoga Cards, daily yoga moves for all ages and abilities. Mindy has provided yoga therapy to individuals with mobility challenges for over 18 years and thrives on building a strong, mighty community for her students and families. She is a qualified Mindfulness-Based Stress reduction teacher, Certified Buteyko Breathing Instructor, and Reiki Master. Her experience as a healthcare administrator at the University of Michigan Medical Center contributes to her ability to bring the Yoga Moves philosophy of healing and the importance of the mind–body relationship to the healthcare arena. Mindy presents for national, corpo- rate and yoga therapy organizations, and has trained hundreds of adaptive yoga instructors. She has a Bachelor of Science from Northwestern University and a Master of Health Services Administration from the University Michigan. She lives with her husband, and puppies, Felix and Oscar in Franklin, Michigan and enjoys visiting her daughter and son, Julia and Noah, in New York City.

In her spare time, she likes to read, kayak, hike, garden, and expand her cultural awareness at the theater, dance, and museums. She views herself as a perpetual student and loves to take classes on a variety of subjects. 

There is no shortage of resources on cultivating a gratitude practice. Some resources take a religious or spiritual approach, others are grounded in the science of gratitude or draw from personal experience. Below is an incomplete list of titles to inspire your gratitude practice. Read more

How do you feel about New Year’s resolutions? Instead of making an unreasonable commitment you can’t keep, how about setting an intention to live in alignment with your values and passions? Create habits that instill this into your life through Yoga Moves MS’s fun and free challenge.

Karma Yoga is the act of service, known as the “yoga of unselfish action,” which makes the world a better place. As 2022 comes to an end, Yoga Moves MS invites you to join us in a January Giving and Gratitude Challenge.

Join us for a kickoff event on January 5th at 11:15am EST with Dr. Amy Sullivan, PsyD., the Director of Behavioral Medicine and Research at the Mellen Center for MS at the Cleveland Clinic. At this event, you will have the opportunity to reflect on 2022 and set your intentions for 2023. At Yoga Moves MS, we are dedicating 2023 to the themes of generosity and gratitude. Each week we have the privilege of teaching adaptive yoga to those impacted by MS, Parkinson’s disease, and other neuromuscular conditions, and we are so grateful for our community!

[button link=”https://www.eventbrite.com/e/january-giving-gratitude-challenge-kick-off-with-dr-amy-sullivan-tickets-482637109587″ type=”big” color=”purple” newwindow=”yes”] Kickoff Event Registration – Dr. Amy Sullivan, PsyD.[/button]

Join the challenge and become a daily doer. It’s easy: every day in January pledge to:

• Write down or say to yourself 1-3 things you’re grateful for (we’ve included a gratitude log below if you want to keep track on paper)
• Spend a few minutes journaling on our prompt of the day. (We’ve included a list of prompts below and you can follow along on our Facebook or Instagram)
• Perform an act of giving each day. (We’ve included a list of suggestions, most of which cost nothing and require no special skills or equipment.)

The greatest gift we can give is to be fully present with our time and attention. Yoga asana or postures with breathwork bring our mind and body into the present moment, and karma yoga brings that awareness off the mat and into our daily interactions.

Tracking your progress in this challenge is “on your honor.” There’s nothing to submit at the end of January, but there is a lot to gain from participating. Gratitude and giving are shown to improve mental health, reduce stress and strengthen social connections, so everyone who participates is already a winner in our book!

As a mid-way check in, we are delighted to have TEDx speaker, Jacqueline Way of 365give share her story. Her “Stepping into Happy” talk on January 14th at 12:00 Noon EST will show how happiness and love can heal us with each step we take as we step into ourselves. Jacqueline has three children with neurodevelopmental disorders and understands how physical challenges can be so difficult in our lives. She will talk about the physical and heart centered perspective.

[button link=”https://www.eventbrite.com/e/stepping-into-happy-with-tedx-speaker-jacqueline-way-of-365give-tickets-482653598907″ type=”big” color=”purple” newwindow=”yes”] Mid-Way Check-In Event Registration – Jacqueline Way, 365give[/button]

Join us as we embark on generosity as a way of life. Interact with others challenging themselves on our daily social media posts and “in person” during our virtual yoga classes. Building a life of generosity and gratitude is a practice. If you miss a day, don’t beat yourself up, just begin again.

For everyone who participates in the challenge, whether for one day or the whole month, we’ll celebrate our collective contributions to making the world a more grateful and generous place at our wrap-up event on Zoom January 30th at 7pm EST with Megan Weigel, DNP, ARNP-c. Megan is an Advanced Practice Holistic Nurse, Board Certified, and Multiple Sclerosis Certified Nurse. Her bestselling book Monday Mantras with Megan is a yearlong guide to healing through mindfulness intentions and actions.

[button link=”https://www.eventbrite.com/e/celebrate-giving-and-gratitude-challenge-conclusion-with-megan-weigel-tickets-482658523637″ type=”big” color=”purple” newwindow=”yes”] Wrap-Up Event Registration – Megan Weigel, DNP, ARNP-c[/button]

We would love to hear about your experience participating in this challenge. Send a written email, voice memo or video to mindy@yogamovesms.org. Who did you help? How did you feel?

While this challenge doesn’t require financial contributions, for those with the means, we would appreciate a donation to Yoga Moves MS — the nonprofit runs on your generosity.

If you are unable to attend each of the events on the dates/times listed, as long as you are registered you will be provided with the recordings to watch at your convenience.

If you donate at the $100 level or above, you will receive a Yoga Moves MS journal. At the $75 level you’ll receive access to the Yoga Moves MS Wheelchair Yoga videos, and at the $50 level you’ll receive a Yoga Moves Any Body ebook.

Now, Go Make The World A Better Place!

Here are your Giving and Gratitude Prompts for the Month

Use the prompts below to help generate ideas of how you can experience the joy of giving and gratitude. These are suggested options. We are interested to learn your ideas too.

A great way to catch the attention of those with MS, PD or neuromuscular conditions is to talk about how to improve balance and prevent imbalance. Dr. Mitzi Williams, also known as the Nerdy Neurologist, recently invited me to her Brain Chat podcast to discuss imbalance for those with MS and how yoga can help improve it. Our conversation inspired me to write this blog.

During Brain Chat, Dr. Mitzi discussed how the loss of balance and the risk of falling can be devastating and about the need to keep moving to prevent imbalance. Challenges to balance can look like difficulty walking or veering to one side. Many with MS say that they look like they are clumsy or drunk as written on the t-shirts that say “I am not drunk, I have MS.”

Vision, our inner ear, and ability to help us know where we are in space called proprioception help us with balance. Proprioceptors are located throughout the body and respond when the body is experiencing imbalance. Yoga practice helps to optimize proprioception because of the variety of poses and positions of our body in them. A term that may be new to many is interoception which is the sense that gives us information about what is going on inside of our bodies such as hunger, fatigue, and body temperature. Nerves within the body send signals to the brain to promote balance such as the response to drink water when thirsty or dehydrated. Yoga helps interoception because it increases our sensitivity and responses to internal bodily sensations. For example, when we become more aware of stressful holding patterns in the body, we can choose a response such as focusing on our breath or movement and stretching to let go of contraction.

Yoga Moves MS students often enter class with assistive devices such as canes, walkers, scooters, and wheelchairs because of challenges to balance with ambulation. They may experience symptoms such as weakness, foot drop, visual impairment, and numbness. Yoga can provide a safe and fun environment to practice balance. Props such as blocks, chairs, ambulatory assistive devices, and walls are used to adapt poses for each unique body. They do not lessen the challenge or quality of the practice. Rather they provide a way to fully experience poses, contribute to student safety, and facilitate creativity and pose variety. For example, Tree Pose can be practiced standing against a wall which can help increase confidence to try modifications such as different hand and feet positions. Almost all yoga poses can present opportunities to improve balance and students can choose pose adaptations that are just right for their body. In addition to the physical benefits, poses that require balance have the power to quiet the mind. When challenged to maintain balance, the natural response is to let go of any extraneous thoughts and shift them to the present moment.

Mindful breathing and meditation help with inner balance as they calm the mind, and help to cope with anxiety, depression and discomfort. Breathing, meditation, and the physical postures make up the continuum of yoga, and any one or all of these can be considered a yoga practice. There is also a sister science to yoga that addresses lifestyle called ayurveda which addresses imbalances on many levels including physical and emotional. Yoga is a mind, body, and spirit practice. There are many benefits to add yoga to your toolbox for your overall health and wellness including:

• Yoga cultivates a functional breath
• Yoga improves balance, spasticity, fatigue, quality of sleep, strength, mindfulness, concentration, and focus
• Yoga improves proprioception, posture, coordination, and the ability of the body to react and prevent the risk of falls or injury
• Increases internal body awareness known as interoception

Dr. Mitzi emphasized the concept of “prehabilitation” which is akin to prevention. We can be proactive with regular exercise and mindful movement before we have a problem like imbalance. When in better condition, we are more likely to bounce to back to baseline with greater ease after an injury or MS symptoms arise. As we concluded the Brain Chat session, Dr. Mitzi questioned how one can begin a yoga practice. The answer is to take the first step even if apprehension is present. Just do it -know that yoga is meant for Any Body!

Suggestions to flow through your day in a balanced way include:

1. Tune into your breath before you arise and throughout your day. Just by observing your respirations, inhalations and exhalations often equalize. A balanced breath impacts the mind and body.
2. Attend a foundations to adaptive yoga class that is designed for those with MS or a neuromuscular condition and is taught by an experienced instructor. You may meet privately with a yoga therapist that is trained to empower you with the application of the teachings of yoga to your life. In person and online small group classes offer a great way to build a regular daily practice. Yoga Moves MS provides daily live and On Demand virtual classes. Refer to yogamovesms.org.
3. Gather a few yoga props such as a yoga mat and folding chair to practice at home in a quiet space. You do not need to purchase most props. You can use a blanket, towel, strap, or belt from around your house.
4. Consider Adaptive Yoga Cards that were designed as a resource for beginners and those that want simple cues. They contain poses and adaptations and make it easy to learn with photos and easy directions. Choose a few yoga poses. Vary it up and as you feel comfortable with one pose, try another to build your skills and neuroplastic pathways in your brain. They are available at yogamovesms.org.
5. Meditate with a focus on your breath, sounds in the environment, or sensations in your body, or listen to a guided meditation to help slow down the thoughts in your mind.
6. Make yourself comfortable with your entry into the wonderful world of yoga and contact me with your questions and thoughts at mindy@yogamovesms.org.

Make sure to listen to the full Brain Chat podcast with Dr. Mitzi Williams and I which can be found on all podcast platforms as well as YouTube. Here is the link.

I’m so thrilled to be featured in this article by The Detroit Jewish News! Give it a read here.

The scientific community is becoming more—well, flexible—when it comes to attitudes about yoga and its role in alleviating symptoms of multiple sclerosis.

Until recently, the effects of the practice on MS had never been subjected to rigorous scientific inquiry, and therefore it couldn’t be recommended. But a recent pilot study conducted at Rutgers University is changing that with promising preliminary outcomes. And the study’s participants seem to be at least as excited about the results as the researchers, if not more so.

“After nine years, I was finally able to feel the sand underneath my feet at the beach near our house on the Jersey shore,” reported one participant in a follow-up survey. Another said she was able to get up from her seat unassisted for the first time in 11 years.

Such comments echo a large volume of anecdotal evidence that’s accumulated over the years that supports yoga as a powerful tool for helping people with MS live safer, healthier and happier lives. “And the scientific research is beginning to catch up,” says Dr. Allen C. Bowling, a neurologist and author of Optimal Health with Multiple Sclerosis: A Guide to Integrating Lifestyle, Alternative, and Conventional Medicine (Demos Health, 2014).

Not just a bunch of posers

Susan Gould Fogerite, PhD, director of research for the Institute for Complementary and Alternative Medicine in the School of Health Related Professions at Rutgers, gathered 26 experts, including neurologists, psychologists, physical therapists and yoga instructors, as well as people with MS who practice yoga. Together, they created a progressive series of 90-minute, twice-weekly gentle yoga classes. Fourteen women who had either relapsing-remitting or progressive MS, ages 34–64, completed eight weeks of the classes.

The researchers took baseline and post-study measures of mobility, coordination, fatigue, and mental and emotional status. They found that after the program, the women were better able to walk for short distances and for longer periods of time, had better balance and fine-motor coordination, and were better able to move from sitting to standing. The women also reported that their quality of life improved in key areas, including perceived mental health, concentration, bladder control, walking and vision, with a decrease in pain and fatigue. All of these improvements rose to the level of “statistical significance,” an important benchmark of scientific credibility.

Previously, a 2004 Oregon Health Sciences University study found that six months of yoga significantly helped relieve fatigue, and improved strength and flexibility and other quality of life measurements among 69 people with MS. Other smaller studies in the past 10 years have found improvements in anxiety, depression, bladder function, pain, spasticity, weakness and walking among people with MS who practice yoga.

Dr. Fogerite attributes the benefits seen in research, in part, to the mind-body-spirit aspect of yoga. Yoga’s calming, focused method of breathing and mindfulness, along with its acceptance of the body’s limitations, works in tandem with the strength, balance and flexibility training that come with the actual poses, she says.

Drs. Fogerite and Bowling both say more research is needed to discover the mechanics of how yoga works for people with MS, but Dr. Fogerite suspects that the slow, mindful repetitions of the movements in yoga may help “recruit” brain cells next to the cells damaged by the disease—in essence rerouting the network needed to connect for a particular function.

Yoga for every body

For people with MS who practice yoga, the research validates what they already suspected. Eric Small, a Los Angeles–based senior certified Iyengar yoga instructor, says his practice completely transformed his life.

“Had I gone along with my diagnosis and the recommendation to go home, do nothing and stay out of the sun, I would have been long gone,” says Small, who was diagnosed with relapsing-remitting MS in 1953 when he was 20 years old and there were no available medical treatments for the disease. “But here I am at 81, stronger and more able than I was before my diagnosis.”

Small, who is co-author with Dr. Loren Fishman of Yoga and Multiple Sclerosis: A Journey to Health and Healing (Demos Medical Publishing, 2007), notes that people don’t have to be especially flexible or strong to do yoga. “Even for a student in a wheelchair, there is a way to do Iyengar yoga,” he says. Adapted yoga poses can also be performed while lying down in bed. “For people to understand that there is something they can do to improve their state, that’s really the most important part. People gain a sense of freedom, independence and confidence knowing that they have tools that can help manage symptoms.”

Mary Ann Braubach, 56, diagnosed with relapsing-remitting MS in 2003, began adaptive Iyengar yoga after a particularly bad relapse, working from her wheelchair with Small. “It’s extraordinary how much yoga has helped me. It’s really strengthened my body,” says Braubach, a resident of Brentwood, California. She adds that her practice also has improved her balance and spasticity, ultimately enabling her to forgo her wheelchair and use a cane for mobility. Yoga has also helped her manage stress, she says. “They call some of the poses ‘restorative,’ and they really do restore your body,” she says.

Going with the flow

As you begin practicing, pay attention to your body, and be very careful as to how much you push yourself, warns Dr. Bowling. “For people with muscle stiffness and spasticity, it’s important to be very cautious about how much to stretch their muscles,” he says. “Err on the side of underperforming, just until you see how your body handles it.” As with all physical practices, be sure to talk to your healthcare provider first.

How long and how often you need to practice yoga before you begin to feel benefits depends on you, says Small, who underscores that yoga is not a “quick fix,” and consistency is key.

You can take elements—like a few minutes of yoga-style breathing—and do them throughout the day as needed: at home, in your office or even barefoot on the beach.

This article originally appeared in the Spring 2015 issue of Momentum, the magazine of the National MS Society.

Mindy Eisenberg is the Founder of Yoga Moves MS, who says the practice offers numerous benefits. Their “Party With A Purpose” event raises money and awareness for multiple sclerosis.

Adaptive Yoga empowers those with MS and neuromuscular conditions to partake in their healing process.  It is not about fancy poses. It is not “one size fits all.” It can fit all body types, whether flexible or stiff, short or tall, muscular or lean, and able to ambulate with or without a cane, walker, scooter, or wheelchair, says Mindy Eisenberg, yoga therapist. She is the Founder of Yoga Moves MS, a non profit, dedicated to providing therapeutic yoga to individuals with MS and neuromuscular conditions in small group classes throughout southeastern Michigan.

A regular yoga practice provides a means to harness inner power and manifest changes that were perhaps never considered possible to those with chronic conditions and movement challenges. By becoming more aware of the mind body connection, our students discover and focus on capabilities rather than disabilities.  We teach them to say “Yes, I can.”  Saying “I can’t” is obstructive. Even stating, “I will try” does not show enough resolve. Having a little faith, students find they can have more control over their body.

Dr. Voci, Chair, of Yoga Moves MS, states that “the empowerment that yoga provides can serve, along side one’s medications, as therapy to better health. Adaptive Yoga and breathing are referred to in our community as our Weapons of Mass Empowerment!

Breathing practices, physical poses, and meditation have a high impact on energy level. Everyone and anybody can learn to use the Complete Yoga Breath to calm the nervous system and manage fatigue, a common symptom for those with MS and neuromuscular conditions. The breath is a natural “edge detector” that helps one to understand their current capabilities and energy level.  The simple act of focusing on the breath can relieve stress, and improve focus, pain, and sleep patterns.

Yoga Moves students report that physical postures lesson symptoms such as spasticity or muscle rigidity. The practice may complement a medical treatment or even reduce the need to “take another pill” to decrease spasms. Those interested in adaptive yoga should always take the necessary precautions by consulting with their physician before embarking on a practice.

For muscle spasms, practice Leg Stretch Pose in a chair or on the mat. It helps to stretch the back of the leg, hamstrings and calves.

If students ask me for one pose to manage fatigue and relieve stress and tension, I always tell them to find time in their day to practice Legs Up the Wall Pose or a variation, Legs Up on on a Chair Pose. These poses are known to help with headaches, circulation, swelling, menstrual cramps, and restless leg syndrome

Adaptive Yoga Moves Any Body is a user-friendly guide that contains simple yet detailed instructions for traditional yoga poses together with lots of photos and accessible adaptations.