Is yoga for bendy people? Understanding Ehlers-Danlos Syndrome (EDS) and Yoga

EDS is a group of connective tissue disorders, and the most common type, Hypermobility Ehlers-Danlos Syndrome (hEDS), affects the joints, skin, and blood vessels, leading to hypermobility, joint instability, skin that stretches easily, and fragile blood vessels. Since people with EDS tend to have looser ligaments and more mobile joints, they may experience a range of symptoms like pain, fatigue, joint dislocations, and chronic instability.

Given these characteristics, certain yoga practices need to be adapted or avoided to minimize injury risk.

Potential Benefits of Yoga for EDS

1. Strengthening Muscles Around Joints:

   • Why it's beneficial: With EDS, ligaments and connective tissues can be weaker, leading to joint instability. Strengthening muscles can provide better support to these unstable joints, reducing the risk of dislocations or injuries.

   • How to focus on this: Focus on low-impact strength-building poses (like modified Warrior or Tree Pose) that engage the large muscles around joints (e.g., quads, hamstrings, glutes, core) while maintaining controlled movements. A strong core, in particular, can help with balance and posture, reducing the strain on joints.

2. Improved Flexibility (Cautiously Applied):

   • Why it's beneficial: Many individuals with EDS experience extreme flexibility or hypermobility in their joints, which can lead to instability and joint pain.

   • How to approach it: Gentle stretching should be done to maintain or improve flexibility, but care should be taken not to over-stretch. Hyperflexibility may make it easier to overstretch, so instead of pushing into deep stretches, focus on a range of motion that feels comfortable and stable. Poses like Child’s Pose, Cat-Cow, or Seated Forward Fold can be beneficial, but they should not be forced.

3. Pain Management:

   • Why it's beneficial: Chronic pain is a common symptom of EDS, and yoga can offer tools for pain relief through breathing, relaxation, and mindful movement.

   • How to approach it: Incorporating practices such as restorative yoga and yin yoga can offer deep relaxation without straining the body. Poses that focus on breathing techniques (like pranayama) help activate the parasympathetic nervous system, which can reduce pain and promote healing.

4. Joint Stability and Balance:

   • Why it's beneficial: With hypermobility, balance and proprioception (body awareness) are often affected. Yoga can be a great way to retrain the nervous system to recognize and stabilize joints.

   • How to approach it: Balancing poses like Tree Pose or Chair Pose can help improve stability, but it’s essential to use props like walls, blocks, or chairs to support your body. Also, strengthening the feet and ankles can promote joint stability.

5. Mental Health and Stress Reduction:

   • Why it's beneficial: People with EDS may experience a lot of frustration and emotional distress due to chronic pain and instability, and yoga’s mindfulness aspect can help with mental well-being.

   • How to approach it: Use yoga to promote relaxation with deep breathing exercises (like diaphragmatic breathing), meditation, or yoga nidra. These practices can help reduce stress and anxiety.

Key Considerations When Practicing Yoga with EDS

1. Avoid Overextending Joints:

   • Why it’s important: Hypermobile joints are more prone to overstretching and subluxations (partial dislocations). Overextending can exacerbate joint instability, causing pain and injury.

   • How to modify: Avoid extreme ranges of motion and listen to your body—don’t push too hard into stretches or positions. Instead of deep backbends or hyperextended forward bends, focus on positions that encourage stability and controlled movement.

2. Gentle and Controlled Movements:

   • Why it’s important: Quick or jerky movements can lead to accidental dislocations or strains.

   • How to modify: Focus on slow, controlled movements and transitions between poses. Work on engaging muscles to stabilize your joints during each posture. Keeping transitions fluid and mindful can help prevent sudden strain on the body.

3. Use of Props and Modifications:

   • Why it’s important: Props can help reduce strain on joints and ensure that poses are performed safely.

   • How to modify: Use yoga props like blocks, bolsters, straps, or blankets to support your body in different poses. For example, placing blocks under your hands in forward bends or using a bolster under your knees during relaxation poses can provide cushioning and stability.

4. Focus on Core and Muscle Engagement:

   • Why it’s important: Strengthening the core and surrounding muscles offers better support for hypermobile joints and helps maintain alignment.

   • How to modify: Incorporate exercises that engage the core, like Plank Pose or Boat Pose, with modifications (such as keeping knees bent in Plank) to support your body without stressing your joints.

5. Avoid High-Impact or Intense Flow Practices:

   • Why it’s important: Vigorous or dynamic yoga sequences (like fast Vinyasa flows) can place undue stress on hypermobile joints and lead to injury.

   • How to modify: Opt for a slower pace and styles like Restorative Yoga, Gentle Yoga, or Yin Yoga. These practices prioritize relaxation and gentle stretching without pushing the body too hard.

6. Work with a Knowledgeable Instructor:

   • Why it’s important: A certified yoga teacher experienced with EDS or joint hypermobility can help guide you safely through the practice and make necessary adjustments.

   • How to modify: Find a yoga instructor who understands your condition and can offer safe alternatives or modifications to poses. If you're unsure about a pose, it's always better to ask for guidance.

Yoga Styles That May Work Well for EDS

• Restorative Yoga: Focuses on relaxation and support using props, ideal for calming the nervous system and releasing tension.

• Gentle Yoga: Slow-paced with mindful movement, perfect for beginners or those with hypermobility concerns.

• Yin Yoga: A slower practice where poses are held for several minutes to improve flexibility, joint mobility, and release deep tension.

• Therapeutic Yoga: A practice specifically designed to address health conditions, focusing on safety and healing.

• Chair Yoga: Ideal for those who need additional support, either due to severe pain or mobility limitations.

Conclusion

Yoga can be a powerful tool for people with EDS, offering benefits like increased strength, flexibility, pain management, and stress reduction. However, it’s essential to practice with caution, using modifications and props, avoiding overextending joints, and focusing on gentle movements. It’s crucial to work with an instructor who understands EDS and to always listen to your body, adjusting poses as necessary to avoid over-stretching or injury.

Call Engage Therapy and Wellness at 315-810-2423 to learn more about how our therapy team can help!