4 Yoga Exercises for Peripheral Neuropathy and How to Get Started

Yoga for Peripheral Neuropathy

Practicing yoga on a regular basis may help soothe the adverse effects of peripheral neuropathy, and some research backs this up.

How to Start a Yoga Practice for Neuropathy

When it comes to using yoga for neuropathy, it's all about consistency, says Evan Soroka, a yoga therapist and author of Yoga Therapy for Diabetes, based in Aspen, Colorado. Here are a few things to keep in mind.

Tips for Beginners

Start small. Soroka recommends prioritizing regular movement over lengthy sessions. Even just 10 minutes per day of breathing and stretching can make a meaningful difference, she says.

Stay present. During each session, pay attention to how you feel in your body and modify any poses as needed. The goal is that you feel better, not just after your practice but while in the poses as well, Soroka says.

Progress at your own pace. The severity of neuropathy determines the style and intensity of yoga that's best for you. Each person’s needs are individual, and anyone who experiences balance issues, lack of mobility, or chronic pain may feel uncomfortable doing certain poses, Soroka says. That's why she suggests a restorative hatha yoga practice that focuses on gently connecting you with your body, increasing blood flow, and calming your nervous system.

Yoga Poses for Peripheral Neuropathy

Try these yoga stretches for peripheral neuropathy. Do them on their own or in order to create a short yoga flow. After getting a green light from your healthcare provider, you can aim to practice these poses once or twice a week, adding more days if it feels good for you.

1. Calf and Hamstring Stretch

Reps: 8

1. Lie flat on the floor with your right knee bent, foot on the floor, and left left extended.
2. Hook a resistance band or yoga strap around the ball of your left foot.
3. Raise your left foot toward the ceiling, keeping a slight bend in your knee.
4. Point your toes toward the ceiling and hold for up to a minute, taking deep breaths.
5. Then flex your left toes to point toward your body, heel pressing up toward the ceiling. Hold for several deep breaths.
6. Alternate pointing and flexing your toes for eight rounds of each. Switch legs.

Tip: Use a soft yoga strap or wear socks or shoes when performing this stretch to keep your feet comfortable.

2. Seated Cat-Cow

Reps: 8

1. Sit on the edge of a chair with your feet planted on the floor.
2. On a five-second exhale, press your hands out in front of you at shoulder height.
3. Slowly allow your head to fall between your hands.
4. Inhale for five seconds and pull your hands toward your body, drawing your elbows into your ribs at a 90-degree angle.
5. As you inhale, bring your head back up.
6. Repeat this motion for eight rounds.

Tip: You can plant your hands on your thighs or the seat of the chair to help with balance.

3. Chair Tadasana

Reps: 8

1. Stand tall behind a chair with your hands on the top of the back for balance. Keep a slight bend in your knees.
2. On an inhale, raise your heels off the floor and rise up onto the balls of your feet.
3. Exhale and lower your heels back to the floor and lift the soles of your feet toward the ceiling.
4. Repeat this motion for eight rounds.

Tip: Focus on raising your heels, then toes, as far as feels comfortable. Don't push through any discomfort.

4. Leg-Supported Savasana

Time: 2 Minutes

1. Lie on the floor with a pillow or blanket under your head.
2. Raise your feet onto a chair, allowing your knees to rest on the seat.
3. Take a deep inhale into your belly for three to five seconds.
4. Exhale for six to eight seconds, hollowing out your stomach.
5. Repeat this breath pattern as you relax in this position for two minutes.

Tip: If you feel any discomfort in your lower back, place a rolled towel under the curve in your lumbar spine. Feel free to stay in the posture longer than two minutes if you feel comfortable.

6 Possible Benefits of Yoga for Peripheral Neuropathy

Though research is limited and more studies are needed, gentle movement practices like yoga may have some health perks for neuropathy.

1. May Improve Nerve Health

2. May Strengthen Muscles

3. May Increase Balance and Stability

Regularly practicing yoga may help improve balance and stability, Soroka says. Yoga won't necessarily eliminate risks right away, but it might be a long-term strategy to help build confidence in your movements and reduce the chance of falling.

4. May Improve Sleep

This is another area for which yoga may be able to offer a little relief, says Soroka. By pairing stretching and intentional breathing, yoga aims to relax your body and mind. Over time, a yoga practice may help reduce the chronic pain and stress that may be harming your sleep or causing sleep disruption, she adds.

5. May Enhance the Mind-Body Connection

In yoga, when you breathe mindfully and pay attention to physical sensations in the body, you begin to foster a deeper sense of awareness about what feels good or aggravating to the body. This is known as building the mind-body connection.

This connection comes in handy off the mat, too. For example, it may give you an idea of which tasks or activities you feel comfortable pushing through and which you may want to skip, Soroka says.

6. May Reduce Stress

A regular yoga practice can help you learn to better handle the stress and challenge of living with peripheral neuropathy, Soroka explains.

Peripheral neuropathy can't be cured, but meditative practices may help you learn to manage your stress because you become more mindful and accepting in the present moment. In other words, when you begin to breathe and be present on the mat, you can more easily shift into a pattern of acceptance off the mat.

The Takeaway

• Peripheral neuropathy, or nerve damage that causes tingling, numbness, and pain (often in the hands and feet), is commonly linked to diabetes and other conditions.
• Yoga may ease the symptoms of peripheral neuropathy by improving nerve health, increasing blood flow, and calming the nervous system, as well as improving balance, strength, sleep, and overall function.
• Simple, adaptive poses like seated Cat-Cow and leg-supported Savasana can help you reconnect with your body and reduce stress safely.
• Talk to your doctor before starting a yoga practice, especially if you have pain, mobility issues, or other health concerns.