Yoga for Autoimmune Diseases: Supporting the Body's Natural Balance
Updated: Aug 24
It is estimated that between 24 and 50 million Americans are living with an autoimmune disease, and most of these people are women, according to Stanford Medicine. Research has shown that yoga may be an important tool in helping to reduce chronic inflammation, thereby reducing autoimmune disease symptoms and strengthening the immune system.
Yoga for Autoimmune Diseases
About Autoimmune Diseases
Autoimmune diseases are long-term conditions that typically last a lifetime. While there's no cure, it is possible to manage, and even reduce, your symptoms; experience remission (meaning that there are long periods of time between flare-ups); and live a good quality life.
Your Immune System and Autoimmunity
The job of your immune system is to protect you from infections and harmful substances. It differentiates "self' from "non-self" and wages an attack on "non-self". However, with an autoimmune disease, your immune system has mistakenly identified your own tissues as "non-self" and attacked it. Why does it do this? No one really knows why, but it’s believed that there are multiple factors contributing to its development.
There are several root causes of autoimmune diseases, and chronic stress is one of them. There’s also a link between chronic inflammation (caused by diet, stress, and other lifestyle factors) and autoimmunity.
The Research on Yoga for the Immune System
The Journal of Behavioral Medicine reported that, according to the research, yoga can boost the immune system and reduce chronic inflammation in the body. The researchers reviewed 15 randomized controlled trials that looked at whether the regular practice of yoga could reduce chronic inflammation and strengthen the immune system. Scientists in these trials examined the immune system responses by measuring blood or saliva levels of pro-inflammatory markers, C-reactive protein (CRP), as well as immune cell counts, antibodies, and markers of gene expression in immune cells. They found that yoga reduces pro-inflammatory markers. Overall, the collection of research trials indicate yoga reduces pro-inflammatory markers, thereby having a promising anti-inflammatory effect on the body.
It wasn't noted how often and how long you need to practice yoga to get these results, but as with many mind-body practices, regular consistent practice shows the most promise.
Lastly, there are various style of yoga; and as a person living with an autoimmune disease, I find that the slower styles are the best. In Gentle Flow Yoga, we move slowly and mindfully while connecting individual asanas (postures) with the breath. So, the movements are fluid, yet gentle. Slow, mindful yoga improves nervous system function, decreases stress hormones, promotes immune system function, reduces fatigue, can build strength, and slows breathing down, which reduces anxiety. Yin Yoga focuses on stillness, and targets the deeper connective tissues of the body (joints, ligaments, and fascia), as well as the energetic centers and pathways. Poses are held for extended periods (3-5 minutes or more), using the body’s weight and gravity to get into these deeper levels of the body. There are no standing poses, so we stay close to the ground. Restorative Yoga is a deeply passive practice that promotes profound mental, physical, and emotional recovery, providing deep relaxation and nervous system regulation. Perfect for those dealing with stress, burnout, illness recovery, chronic fatigue, or autoimmune diseases, these classes fully support your body, allowing muscles to release tension and facilitating a path to holistic wellness. Poses are held for 5-15 minutes. Chair Yoga is for anyone, but especially those with balance issues, range of motion limitations, or those who can't get down on the floor. If you’re recovering from an injury, are new to yoga, or looking for a gentler yoga class, give this a try. We use a chair for support as we explore movements that improve strength, flexibility, and balance.
If you're living with an autoimmune disease, give yoga a try. Shop around and explore some of the various styles listed above until you find what works for you.
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