Tremors (involuntary rhythmic contraction and relaxation of muscles) may occur in one or more body parts, depending upon causes and overall health. For many, shaking may be a natural part of ageing. However, tremors may be a symptom of deeper, underlying disorders. Find out more about ‘Essential Tremors’ vs. Parkinson’s disease from the Mayo Clinic. And, of course, see a doctor if you are experiencing symptoms.
The most common cause of tremors are anxiety and stress. Weight training for muscle strength, and aerobic exercise foe stress relief are also beneficial for reducing tremors. Yoga, meditation and guided imagery are well known for stress reduction. Breathing techniques such as Alternate Nostril Breathing and the cleansing Kapalabhati Breath may also be helpful. Cutting back on caffeine, healthy eating, adequate sleep, allowing time for relaxation, and getting massages are also recommended for cutting anxiety and stress.
Yoga offers a holistic approach to body, mind and spirit and provides tools to cope with life’s challenges. Yoga effectively supports medical science and traditional therapies. Yogic postures can benefit those with tremors by providing neuromuscular relief, stress reduction, and increased muscle strength.
As with all physical therapies, you may find some postures challenging. Techniques and postures can easily be adapted to suit individual needs. Make sure that your yoga instructor knows that you experience tremors as well as any other issues. And have the instructor advise you on developing and adapting your yoga practice. Also, check with a doctor, before trying any physical therapies.
Anxiety and stress commonly cause tremors or can exacerbate tremors caused by other factors. There are countless yoga poses that aid in stress relief. The following are some that have proven beneficial for those suffering from tremors.
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- Easy Pose (Sukhasana)
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- Bound Angle Pose
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- Bound Angle Pose
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- Half Lord of the Fish Pose
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- Savasana
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- Extended Child Pose
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- Suported Butterfly Pose
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- Bridge Pose
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- Standing Side Bend
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- Forward Fold
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- Extended Triangle
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- Staff Pose (Dandasana)
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- Wind-Relieving Pose
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- Cobra Pose
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- Head-to-Knee Forward Bend
Sun Salutation Series
Try 4 or more rounds of sun salutation, followed by relaxation.
1) Mountain Pose, palms joined
2) Standing Backward Bend
3) Standing Forward bend
4) Lunge (Left leg forward)
5) Plank Pose
6) Four Limbed Staff Pose
7) Cobra
8) Downward Facing Dog
9) Lunge (right leg forward)
10) Standing Forward Bend
11) Standing Backward Bend
12) Mountain Pose, palms joined
Resources:
http://www.svyasadde.com/arogyadhama/yogatherapy/tremors.asp
http://www.tremor.org.uk/yoga.html
http://www.youngparkinsons.org/what-you-should-know-about-early-onset-parkinsons-disease/articles/yoga
http://www.yogawiz.com/articles/612/yoga-and-disease/exercises-for-tremors.html#continued
