Yoga can be a beneficial exercise for people with multiple sclerosis, as it can help improve balance, mobility, and overall mood.

Multiple sclerosis (MS) is a chronic autoimmune condition that can affect your brain and spinal cord. It can lead to severe joint pain and reduced mobility and flexibility.

Yoga is an exercise that may help people with MS find symptom relief. The practice encourages gently stretching the joints and may help improve your overall mood.

People can adapt yoga poses so they’re accessible for all bodies and abilities, which can help people with MS enjoy the practice within their own comfort levels.

Learn more about the benefits, specific yoga poses that may help, and how to practice safely.

Yoga can have multiple benefits for people with MS. In fact, a 2023 study found that it’s an inclusive and flexible practice that could lead to both physical and mental health benefits for people with MS.

This includes:

  • improving mental well-being
  • increasing motivation
  • improving joint range of movement and mobility
  • supporting strength and balance building

If you have MS, there are several ways you can still practice the exercise safely while taking into account your comfort levels. This includes:

  • Listen to your body: A pose or movement should not feel painful. If it does, it’s best to stop and try an adaptive pose instead.
  • Use a prop: Props such as blocks, cushions, and even a chair can help you to better access various poses.
  • Start slowly: It can be helpful to work your way up to more advanced movements and go at your own pace.
  • Find the right teacher: When you have MS, it can be helpful to find a supportive yoga teacher who can adapt the class to your individual needs. A good yoga teacher will present several variations to a pose to ensure the exercise can be accessible for all body types and levels.
  • Take regular breaks: It’s important not to push yourself too much and to recognize when you may need a break. This can help avoid injury and pain later on.

If you have MS, it can be helpful to speak with a healthcare professional before adding yoga to your treatment regimen. They can recommend poses that may be helpful and identify any that may worsen MS symptoms.

Yoga is for all abilities and bodies

Yoga is an inclusive form of exercise that you can adapt to your individual needs. You can modify each pose to your comfort level. For example, some poses can be done seated or include a prop, such as a cushion, to assist you.

Learn more about what adaptive yoga is, what equipment may help, and how you can find a class that’s right for you.

Yoga poses that may benefit people with MS include movements that provide gentle joint stretches, such as:

Cat-Cow Pose (Marjari Bitilasana)

  1. Begin in a tabletop position with your hands and knees flat on the ground and your spine straight.
  2. Inhale while curving your back, looking upward, and relaxing your shoulders.
  3. Exhale and arch your spine while bringing your pelvis and head down.
  4. Return to the neutral tabletop position.
  5. Repeat this sequence as many times as you need.

If you’re finding any of the movements difficult, there are several modifications you can make. This includes making a fist instead of placing your hands flat on the ground and placing a cushion or rolled-up blanket under your knees for extra support.

Cobra Pose (Bhujangasana)

  1. Begin by extending your whole body and lying face down on a yoga mat (you can also use a blanket or towel).
  2. Place your hands flat on the ground parallel to your shoulder blades.
  3. Slowly begin to lift your chest up to avoid over-straining your back muscles.
  4. Look upward and relax your shoulders away from your ears.
  5. Hold for a few seconds or as long as you’re comfortable.
  6. Slowly lower your body back down to the mat again.
  7. Repeat this sequence as many times as you need.

Modifications for this pose can include performing this movement on a more padded surface, such as your bed or several cushions to help support your joints. It can also be helpful to slowly work your way up to completing this pose. This may look like lifting your body only a few centimeters off the ground and avoiding full extension of the back.

Child’s Pose (Balasana)

  1. Begin on all fours with your shins flat on the floor.
  2. Bring your toes in to touch while keeping your knees apart.
  3. Sit back on your heels.
  4. Put your arms out in front of you with your palms flat on the floor.
  5. Let your forehead drop to the ground, and close your eyes.
  6. Relax your entire body.
  7. Hold for as long as you feel comfortable.

A common variation of Child’s Pose involves skipping the step where you bring your toes into touch. It may also be helpful to place cushions or a rolled-up blanket under your knees for extra support.

Yoga can be a beneficial exercise for people with MS. Studies have found that it can help improve mental well-being, as well as joint range of movement and mobility.

If you have MS, there are many ways you can safely modify the practice to take into account your comfort levels.

It can also be helpful to speak with a healthcare professional before adding yoga to your treatment regimen. They can recommend poses that may be helpful and identify any that may worsen symptoms.