Top Yoga Advice and Yoga Poses for Parkinson's Disease: Tailored Practices for Well-being

Yoga For Parkinson's Disease - What is it? 

So, how exactly does yoga benefit those with Parkinson's? It's all about the holistic impact—body, mind, and spirit. Physically, yoga helps improve flexibility, strength, and balance, which are crucial for anyone contending with Parkinson's. 

• Mentally, the focus on deep breathing and mindfulness eases stress and anxiety, offering a peaceful refuge from daily struggles. 
• Emotionally, being engaged in a regular practice fosters a community feeling, reduces feelings of isolation, and builds resilience. 

Together, these benefits can address and potentially alleviate Parkinson's symptoms, turning daily challenges into manageable tasks. 

Isn't it remarkable how one practice can touch many aspects of life? Further down, we will discuss tailored yoga for Parkinson's well-being. 

Yoga Sequences For Parkinson's Patients 

Yoga can be a supportive therapy across all stages of Parkinson's disease, providing both physical and psychological benefits tailored to the challenges presented by each stage. Let's explore specific modified yoga for Parkinson's well-being. According to the Hoehn and Yahr scale, which categorises Parkinson's disease into five stages, yoga can be applied throughout the progression of Parkinson's.

Early-stage Parkinson's (Stages 1 and 2)

In these initial stages, symptoms are typically mild and less debilitating. Individuals might experience slight tremors or rigidity on one side of the body, and balance might begin to be affected.

Yoga Practices for Parkinson's Symptoms in Early Stages are;

• Hatha Yoga: Gentle forms of yoga that focus on slow movements and basic postures can improve flexibility and muscle strength, helping to counteract stiffness.
• Vinyasa Yoga: Incorporating flowing sequences can help maintain mobility and coordination.
• Trataka Yoga: This practice of steady gaze can help improve concentration and mental focus, which may begin to waver even in the early stages.

Gentle Hatha Flow : 

1.Tadasana (Mountain Pose)

• Start by standing tall with your feet together.
• Feel the ground beneath your feet and steady your breathing.

This pose is excellent for improving posture and grounding your energy, setting a calm tone for your practice. By practising Tadasana, you reinforce good posture and balance, which are essential for combating the posture-related changes that can come with Parkinson's.

2.Utkatasana (Chair Pose)

• From standing, bend your knees as if sitting back in an invisible chair, raising your arms overhead.

This strengthens your thighs and ankles while stimulating the heart and diaphragm. It's beneficial in managing the physical exertions caused by Parkinson's tremors and rigidity.

3.Utthita Trikonasana (Extended Triangle Pose)

• Step one foot back and stretch your arms wide.
• Then, tilt into a side bend, reaching one hand toward your foot and the other toward the sky.

This exercise is wonderful for stretching the legs and muscles around the hips, enhancing mobility and easing stiffness. These areas can become particularly stiff and problematic as Parkinson's progresses, so keeping them flexible is critical to maintaining functional mobility.

4.Kaliasana (Goddess Pose)

• Step your feet wide, turn your toes out, and bend your knees into a squat, arms bent at the elbows in a "cactus" position.

This pose builds lower-body strength and can help improve your balance, reducing the risk of falls. It is one of the best yoga poses for Parkinson's patients.

5.Trikonasana (Triangle Pose)

• Get into a pose with a similar setup to Utthita Trikonasana, but with straight legs this time.
• Reach one hand to your leg and the other up to the ceiling.

This is perfect for enhancing stability and providing a good stretch down the sides of your body. It alleviates rigidity by loosening the torso and spine, which can be particularly affected by Parkinson's stiffness.

Vinyasa flow : 

6.Pawanmuktasana (Wind-Relieving Pose) :

• Begin by lying on your back with your legs extended.
• Bring your knees toward your chest, wrapping your arms around them.
• Gently pull the knees closer to the chest to increase the stretch.

This pose helps release gas and improve digestion, which is often a concern in Parkinson's due to slower gastrointestinal motility. Hold for 1-2 minutes, focusing on deep breathing.

7.Supine Spinal Twist : 

• Keeping your back flat on the ground, extend your arms to the sides to form a "T."
• Bring your knees back to your chest, then gently lower them to one side while turning your head in the opposite direction.

This twist is excellent for relieving tension in the spine and promoting overall spinal health. Hold the twist on each side for 1-2 minutes, breathing deeply.

8.Setu Bandha Sarvangasana (Bridge Pose) : 

• Bend your knees and place your feet flat on the floor, hip-distance apart.
• Press your feet and arms into the floor as you lift your hips towards the ceiling.
• Keep your neck relaxed and your gaze upward.

This pose strengthens the lower back and improves pelvic stability, which can help with balance and walking in Parkinson's. Hold for 30 seconds to 1 minute, then gently lower your hips back to the floor.

9.Ananda Balasana (Happy Baby Pose) :

• From your flat back position, bring your knees into your belly.
• Grab the outside of your feet with your hands and gently pull down, bringing your knees toward your armpits.
• Keep your entire spine on the floor, and rock slightly from side to side if it feels comfortable.

This pose is excellent for deep relaxation and opening the hips, which can become stiff from Parkinson's. Hold for 1-3 minutes.

10.Supta Utthita Tadasana (Supine Extended Mountain Pose) :

• Extend your legs and arms straight out, forming a line with your body, palms facing down.
• Stretch actively through your fingertips and toes, creating length in your spine and limbs.

This simple but effective stretch helps invigorate the body and improves blood circulation. Hold for 1-2 minutes while taking deep, relaxing breaths.

Mid-Stage Parkinson's (Stages 2 and 3)

As the disease progresses to mid-stage, symptoms become bilateral, affecting both sides of the body, and balance issues become more pronounced. Motor impairment is more noticeable, and daily activities can become challenging.

Effective Yoga Poses For Parkinson's in Mid Stages are;

• Chair Yoga: Ideal for those with balance issues, chair yoga allows individuals to perform exercises with the support of a chair, ensuring safety while continuing to engage in stretching and strengthening activities.
• Prop Yoga: Using props like blocks, straps, and bolsters can help maintain poses with excellent stability and less strain.
• Mind-Eye Coordination Yoga: Enhanced focus on coordination can be beneficial as motor symptoms become more complex.

Here is a quick yoga exercise routine for Parkinson's disease, which will immediately benefit the progressive condition.

1. Seated Cat-Cow Stretch

• Sit at the edge of your chair with your feet flat on the floor.
• Place hands on your knees.
• For the 'Cow' position, inhale as you arch your back and look up, pushing your chest forward.
• For the 'Cat' position, exhale as you round your back and drop your head forward.
• Alternate between these positions 5-6 times to enhance spine flexibility.

2. Seated Side Stretch

• Remain seated, raise one arm overhead and lean to the opposite side, keeping your arm straight.
• Hold for a few breaths, feeling the stretch along your side. Return to the centre and switch sides.

This movement helps stretch the obliques, improves lateral flexibility, and proves to be one of the most effective yoga poses for Parkinson's 

3. Seated Forward Bend

• Inhale deeply, and as you exhale, slowly bend forward from your hips, letting your hands slide down towards your feet.
• Allow your head to hang freely, stretching the back.
• Hold for a few breaths, then slowly sit back up.

This stretch is excellent for the spine and helps relieve tension in the back and neck.

4.Seated Leg Extension

• Sit up straight and extend one leg out in front of you, keeping the heel on the floor and toes pointing up.
• Lean forward gently from the hips over the extended leg to feel a stretch in the back of your leg.
• Hold for a few breaths, then switch legs.

This stretch targets the hamstrings and calf muscles.

5. Seated Twist

• Sitting upright, place your right hand on the back of the chair and twist your torso to the right, holding the back for support.
• Keep your legs facing forward and turn from your waist.
• Hold a few breaths, return to the centre, and repeat on the other side.

Twists are great for stimulating digestion and stretching the back.

6. Chair Pigeon Pose

• Sitting, place your right ankle on your left knee, forming a figure-4.
• Keep your back straight as you gently lean forward to deepen the stretch in your right hip.
• Hold for a few breaths, then switch sides. Use a strap for support if needed.

7. Chair Warrior

• Turn to the side of the chair with one leg bent and the foot on the floor.
• Extend the other leg back, keeping your toes on the ground for balance. Raise your arms to shoulder height, parallel to the floor.
• This pose strengthens the legs and improves balance.

8. Seated Eagle Arms

• Extend your arms straight in front of your body.
• Cross your right arm over your left and bend your elbows, twisting your arms so your palms meet.
• Lift your elbows while dropping your shoulders down. Hold for breaths, then switch arms.

9. Chair-Supported Bridge Pose

• Sit on the edge of the chair and slowly lean back, placing your hands on either side of the chair for support.
• Lift your hips towards the ceiling, using the chair to support your weight.
• Hold for a few breaths, then release.

10. Seated Forward Fold with Strap

• Hold a yoga strap in both hands, extend your legs, and loop the strap around your feet.
• Inhale and gently pull yourself forward as you exhale, keeping your back straight.

This aids in flexibility and eases tension in the lower back.

9. Eye Tracking

• Hold a pen or your finger in front of your face.
• Slowly move it left to right, up and down, and diagonally, following it with your eyes without moving your head.

This helps improve focus, coordination, and control over eye movements.

10. Focused Gaze

• Fix your gaze on a specific object in the room.
• Maintain your focus for a few seconds, then shift to another object.
• Practise this for about a minute, enhancing your ability to concentrate and stabilise your gaze, which is crucial for balance and mobility.

Advanced-Stage Parkinson's (Stages 4 and 5)

In the advanced stages, mobility becomes severely limited. Individuals may require a wheelchair and experience significant challenges independently performing daily activities.

Yoga Therapy For Parkinson's Care in Advanced Stages:

• Restorative Yoga: Extremely gentle, focusing on relaxation and stress relief with the help of props that allow individuals to maintain poses without strain.
• Somatic Yoga: This Yoga helps reconnect the mind with the body through slow, mindful movements that emphasise internal perception rather than external expression.
• Pranayama (Breathing Exercises): Deep breathing exercises can be particularly beneficial for managing anxiety and improving chest mobility, which can be compromised due to rigidity.

This is a 30-Minute Yoga Routine.

Part 1: Restorative Yoga (10 minutes)

1. Supported BackBend (2 minutes)

• Use a bolster or folded blankets placed lengthwise behind you to support your spine as you gently lie back.

This pose helps open up the chest and relieves tension in the back.

2. Supported Side Stretch (2 minutes on each side)

• While sitting, place a bolster or cushion beside you and lean over it.
• Extend your arm for a gentle stretch along your side. Switch sides after 2 minutes.

3. Supported Forward Bend (2 minutes)

• Sitting in a chair, place a cushion on your lap and lean forward.
• Rest your chest and head on the cushion.

This pose promotes relaxation and eases tension in the back and neck.

4. Legs on Chair Pose (2 minutes)

• Lie on your back on the floor and place your lower legs on a chair seat, creating a 90-degree angle at the hips and knees.

This position is excellent for relieving lower back tension.

5. Supported Savasana (2 minutes)

• Lie with a pillow under your knees and a rolled blanket under your neck.
• Cover yourself with a light blanket for comfort and warmth, allowing your body to relax and fully absorb the session's benefits.

This is the highest form of gentle yoga for Parkinson's disease.

Part 2: Somatic Yoga (10 minutes)

6. Seated Shoulder Rolls (2 minutes)

• Slowly roll your shoulders forward, up, back, and down in a smooth circular motion.

This exercise helps relieve tension in the shoulder and neck areas.

7. Hand Stretching (2 minutes)

• Stretch your fingers wide, then make a fist, repeating several times.

This helps maintain dexterity and circulation in the hands.

8. Seated Marching (2 minutes)

• Slowly lift each knee towards your chest, focusing on the sensation of movement.

This will maintain hip mobility and engage the lower abdomen.

9. Gentle Seated Twists (2 minutes)

• With hands on your shoulders or the chair arms, gently twist your torso from side to side
• Ensure slow and manageable movements.

This aids in maintaining spinal flexibility.

10. Head and Neck Rotations (2 minutes)

• Rotate your head gently from side to side.
• Do slow nods up and down.

This will promote flexibility and circulation in the neck.

Part 3: Pranayama (Breathing Exercises) (10 minutes) 

Practise any of these to help ease mental stress, and it's another arm of yoga for Parkinson's disease. 

11. Diaphragmatic Breathing 

• Focus on breathing deeply into your diaphragm, allowing your belly to rise and fall.

This will enhance lung capacity and promote relaxation.

12. Ocean Breath 

• Inhale through your nose and exhale through pursed lips, making a soft whooshing sound like the ocean.

This breathing technique is soothing and helps reduce anxiety.

13. Alternate Nostril Breathing 

• Use your fingers to close one nostril alternately.
• Inhale and exhale slowly through each nostril.

This balances the right and left hemispheres of the brain and calms the nervous system.

14. Humming Bee Breath 

• Inhale deeply, and on each exhale, hum like a bee.

This vibration is calming and helps focus the mind.

15. Counted Breathing

• Inhale for a count of four, hold for four and exhale for four.

This controlled breathing helps manage breathlessness and improves focus.

Wrapping Up!

Yoga offers incredible benefits for managing Parkinson's at every stage, enhancing everything from physical balance to emotional well-being. At NIRVA, we recognise that each person's experience with Parkinson's is unique, which is why we offer personalised yoga therapy for Parkinson's care tailored to your specific needs. 

Our dedicated team of yoga doctors and experts, including Ayurveda consultants and health coaches, are here to support your journey. You can book your first discovery call here, by clicking the icon and the end of this page.

Why not also try our one-on-one therapeutic yoga sessions? As B.K.S. Iyengar famously said, "Yoga does not just change how we see things; it transforms the person who sees."

Let yoga open new doors to health and vitality and perhaps transform your approach to living with Parkinson's. We look forward to being part of your supportive journey ahead.