There are roughly one million people living with Parkinson’s disease in the United States. Researchers have begun to explore how yoga practice can help these individuals maintain mobility, strength, and balance. The following poses can be therapeutic for people with Parkinson’s, since they can be adapted as necessary to promote an increased range of motion, greater flexibility, and improved relaxation. 

Yoga Tips for Individuals With Parkinson’s Disease

1. Standing Forward Bend

A standing forward bend, also known as uttanasana, is a peaceful stretch that elongates the back, provides a hamstring stretch and quiets the body when combined with slow inhales and exhales. To get into this pose, start standing up with your feet together and your hands hanging at your sides. Inhale and exhale a few times. On an exhale, slowing fold at your hips, bending your upper body toward the ground. Let your arms hang and touch the ground (if possible) while stretching. Stay in this position for several breaths to release back and leg tension. On an inhale, slowly return to standing. 

2. Cat-Cow Stretch

The cat-cow stretch is a great way to stretch your spine and promote strength and flexibility throughout your back. If possible, start on your hands and knees on a soft mat with a neutral spine. On an inhale, lift your head upward and push your backside outward. On the exhale, perform the inverse and round your spine and move your head to look down toward the mat. Repeat this stretch sequence several times. For those having a hard time performing this yoga pose on the ground, sit in a chair with your feet planted and perform the same extension and flexion of the spine with your hands resting on your thighs. 

3. Warrior II

To promote leg strength and assist with balance, incorporate the strong, confident Warrior II pose (also known as Virabhadrasana II) into your yoga practice. Settling into Warrior II can start with your legs spread wide. Turn your front foot 90 degrees, and keep your back foot facing forward. Lift your arms overhead and then lower them so they are parallel with the ground at shoulder-height. At the same time, bend your front knee into a 90-degree angle. Hold this pose with your palms facing down and your shoulders directly over your pelvis for 30 seconds. If you have the energy, repeat to continue strengthening your legs and boosting your stability. 

If you or a loved one has been diagnosed with Parkinson’s disease, Connecticut Advocates for Parkinson's can provide support. This non-profit organization based in Marlborough, CT, offers resources, events, and volunteer opportunities to both promote awareness and bring comfort to people with Parkinson’s disease. Call (860) 266-6040 today to learn how to become a member, and visit their website to find information on upcoming events.