After a spinal cord injury or another medical diagnosis that makes movement difficult or limited, many people still want to find ways to stay active. Personally, I found a safe haven in adaptive yoga, a way to make the practice of yoga more accessible to everyone, regardless of age or mobility level. It’s even achievable for many of us in wheelchairs, depending on the level of your injury.
I’d love to share my experience with discovering adaptive yoga and meditation after my spinal cord injury and how it’s helped me. Maybe it can help you decide whether you’d like to try it, too. Keep in mind that you should always talk to your doctor or healthcare provider before beginning any new type of exercise or changing your daily routine.
What is Adaptive Yoga?
Yoga is a practice that originated in India thousands of years ago. Today, it’s a very popular type of exercise that can range from gentle and slow, focusing on breathwork and easy stretches, to more intense physical routines with lots of free-flow movement.
For some people, it may be a spiritually or emotionally centering practice. Some even incorporate meditation. Others may prefer to practice yoga for their physical well-being.
I’ve been practicing adaptive yoga and meditation for over 20 years since my spinal cord injury. I find that mindfulness and meditation help strengthen my mind. Plus, the basic stretching exercises are just as beneficial, in my opinion.
Why I Started Practicing Adaptive Yoga After My Spinal Cord Injury
After my spinal cord injury, I learned that one of the most important things I could do for myself would be to continue to exercise.
Unfortunately, exercising was pretty complicated to achieve, especially after I was diagnosed with Myasthenia Gravis, a neuromuscular autoimmune disease that targets muscles and weakens them. These symptoms, including debilitating fatigue, affected my upper body, while my spinal cord injury permanently paralyzed both of my legs.
Weightlifting became increasingly difficult for me. I knew I would need to incorporate a form of gentler physical exercise to help maintain my muscle health.
After much research and practice, I began a gentle yoga practice that could target my muscles without too much repetition. This helped my muscles stay toned, and the stretching increased my flexibility, even in parts of my body I cannot voluntarily move.
Talk to your healthcare provider to see if incorporating a gentle adapted yoga practice is right for you.
How Can I Do Yoga with a Spinal Cord Injury?
Your physical therapist, rehabilitation therapy team, occupational therapist, or your primary care physician will be your best guide to starting a yoga practice.
Once you get the okay, they may be able to recommend a few moves to get started. If you have a caregiver, make sure they know how to help you safely practice adaptive yoga and that your rehab team or therapist has approved the routine.
I personally find YouTube helpful for finding free wheelchair or sitting yoga videos that let me practice in the safety and comfort of my own home.
Depending on your level of injury, mobility, and independence, you may want a caregiver, therapist, or loved one nearby to assist.
I have made yoga part of my morning routine when I get dressed for the day. It’s very easy and doesn’t take much time. I spend about 10 minutes every day stretching out my legs. I concentrate on my ankles since they tend to get a bit too tight quite quickly. Just as I can stretch, pull myself forward, or pull my shoulders back, I can also pick up one leg at a time and hug it.
I find these yoga exercises especially helpful on days when I sit in my wheelchair longer than usual.
Benefits of Adaptive Yoga After a Spinal Cord Injury
1. May help reduce stress and regulate heart rate
Adaptive yoga, also known as accessible yoga, is a safe and supportive practice that incorporates gentle movements and poses with focused breathing.
Deep breathing may help decrease and regulate heart rate, lower blood pressure, and reduce muscle tension. This benefit can be especially helpful for those of us who live with trauma, such as the kind that can occur after a spinal cord injury, a stroke, or a diagnosis of chronic illness or disease.
In a recent study, researchers found that individuals with spinal cord injury who began practicing yoga showed improvements in emotional and mental health. For example, they reported fewer incidents of depression as well as more self-compassion and mindfulness. Participants in this study saw these positive changes after only six weeks of twice-weekly yoga sessions.
2. May improve physical well-being and flexibility
According to Yoga Journal, practicing yoga may offer benefits such as improved posture and increased flexibility, and more.
Personally, I find that I also have fewer muscle spasms while sitting in my wheelchair.
3. Can be practiced while sitting in your wheelchair.
Adaptive or adapted yoga can be done right from your wheelchair in many cases.
You don’t have to force your body into hard poses or be entirely able-bodied to enjoy the relaxation and benefits that yoga, deep breathing, and meditation can offer. Many people, including seniors, enjoy the practice of sitting yoga.
Yoga Can Be For Everyone
Overall, carefully and mindfully practicing yoga and meditation can deliver an effective, easy way to exercise with a disability.
Of course, you should see your doctor or another qualified healthcare professional and get the okay before beginning any exercise program if you have a spinal cord injury, paralysis of any kind, or another medical condition.
Once you’re ready to begin, you may be surprised by how yoga can offer many benefits and provide much-needed support for your body and mind.
Additional Resources for Adaptive Yoga
Take a look at some of these helpful resources and videos to learn more about what gentle wheelchair yoga or sitting yoga can look like. Get your healthcare provider’s approval before beginning any new exercise routine.
- Christopher & Dana Reeve Foundation Video Series: Adaptive Yoga Practice
- Yoga with Adriene: Gentle Chair Yoga Routine
- YogaJP: Mini Adaptive Chair Yoga Class for People in Wheelchairs
- Adapt to Perform: Wheelchair Yoga
Disclaimer: This article was written by a guest contributor and reflects the author’s personal experience and perspective. It is provided for educational and informational purposes only and should not be used as a substitute for medical advice from your healthcare provider. Any third-party links are included for convenience and informational purposes only. 180 Medical does not endorse or guarantee the content, services, products, or privacy practices of third-party websites.
