The following are classic yoga poses that Eric Small, under the guidance of B.K.S. Iyengar, adapted for people with disabilities caused by MS. Many of these postures would also be appropriate for the elderly or for people suffering from other conditions, such as arthritis. The benefits listed are those traditionally ascribed to the poses.

     Practice the poses at your own pace, never forcing or straining. Remember that the goal is to enjoy the practice, not to achieve a particular posture. Hold each pose for 10 to 20 long, deep breaths, then release and move with awareness to the next posture.

Spinal Twist

•     10)This pose relieves backaches.

     Sit sideways on the right side of a chair with your feet directly under your knees. (If you are tall, it may be necessary to put a blanket on the seat. If you are short, place the blanket under your feet.) Raise both hands in the air, biceps parallel to your ears. On the exhale, bring your arms parallel to the floor, shoulder height, as you turn your torso to the right. Keeping your knees even and together, place your hands on the top of the chair back, elbows wide. Gently pulling with the left hand and pushing with the right, turn your left ribs toward the chair back and the right ribs away. Your sacrum remains quiet. Your nose should be in line with your heart. Repeat on the other side.

Backbend

•      11)This pose opens the chest, aids breathing, and counteracts the tendency to roll the torso forward and down.

     Place a sticky mat on the seat of a chair. Sit with your buttocks on the edge of the chair and the bottom of your shoulderblades resting on the top of the chair back. Keeping your feet on the floor, extend your legs, toes up, heels pushing forward. You might want to place a rolled up sock between your shoulder blades to encourage the dorsal spine to move inward. Clasp your hands behind your neck, little fingers behind the occipital bone, thumbs on the collarbone, elbows in line with your shoulders, and wrists against your ears. Bring your elbows toward the ceiling, keeping your eyes on your cheekbones.

Backbend
Wheelchair Variation
12)Sit with the buttocks toward the middle of the chair seat and keep the knees bent. The top of the chair back should be right below your shoulder blades. Stretch up and bring your elbows toward the ceiling. This variation stretches primarily the upper back, while he previous variation stretches the entire length of the spine.

Legs Up the Wall

13)This restful asana relieves neck and back strain and improves circulation.

     Place a bolster or several folded blankets four to six inches away from the wall. Sit sideways on the edge of the blankets, with your left hip touching the wall. Turn and lie down so you draped across the blankets with your neck and shoulders resting on the floor. Lift your legs one at a time so your buttocks and legs rest against the wall. Relax completely. Release your arms out to the side, palms facing up. Enjoy the pose. When ready to come out of the pose, bend your knees and count to 30. Roll off the blanket and count to 30 again.