Embracing Movement: My Personal Journey with Adaptive Yoga

Living with myasthenia gravis (MG) can make us question our physical limits. When the body feels heavy or uncooperative, even the smallest movements can feel daunting. For a long time, I thought that engaging in yoga — something that traditionally involves strength and flexibility — was out of reach for me. However, discovering chair and adaptive yoga has shown me the value of movement, both for my body and for my mindset.

This article reflects my personal experience with chair and adaptive yoga. Everyone’s journey is unique, and it’s essential to consult with your medical team before trying any new exercise regimen. Above all, listen to your body and adapt movements to suit your individual needs.

The power of adaptation

What surprised me the most about chair and adaptive yoga was how accessible it could be. Through an accessible yoga instructor’s course, I learned that yoga isn’t about perfection or pushing our bodies beyond their limits. Instead, it’s about mindful movement, focusing on breath, and adapting poses to fit our individual capabilities.

With the challenges posed by MG, along with other conditions that impact my mobility and strength, I’ve had to get creative in how I approach movement. For example, the traditional cobra pose may involves lying on your stomach and arching your back, while looking upwards. I create a similar movement in my wheelchair by bracing my arms and leaning into the frame of my chair and looking upwards.

When lying down, I gently recline, bending my knees, rolling my hands toward them, and opening my shoulders as much as I comfortably can. Even these slight adaptations help me engage my core muscles and breathe deeply, allowing my body and mind to work together. When I’m unable to fully engage the muscles, I focus on envisioning and visualizing the movement. Visualization has proven to have benefits in exercise and muscle engagement.

Listening to my body

One of the most valuable lessons adaptive yoga has taught me is to listen to my body. Living with MG means that every day is different, and what I can do one day might be impossible the next. But that’s okay. Even small, gentle movements, however slight, bring physical benefits and help me feel a sense of accomplishment.

Working within my limitations lets me experience the fluidity that helps keep my joints active, however small those movements may be. I focus on what I can do, and even the smallest amount of motion brings the satisfaction of knowing I’m keeping my body moving and my muscles active in a way that supports my well-being.

Thinking outside the box when it comes to movement

For those of us in the MG community, movement doesn’t have to mean full exercise sessions or strenuous workouts. Sometimes, it’s about finding creative ways to move that support our abilities, however limited they may seem. Adaptive yoga has shown me that even gentle movements and mindful breaths can positively impact both the body and the mind.

Finding ways to adapt and regenerate movements can bring immense physical and mental benefits. Maybe it’s stretching your shoulders, twisting gently at the waist, or just sitting up and taking a deep, intentional breath. With MG, these small actions can make a big difference, helping us maintain flexibility and strength in ways that support our unique needs.

The mental benefits of small movements

Beyond the physical benefits, a little bit of movement can have wonderful mental rewards. MG can feel like a constant battle and it can definitely take a mental toll on patients and caregivers alike. Moving, even gently, reminds me that I still am a partner in my own well being, even when it may often feel like I am no longer in charge. For me, I have found a sense of empowerment by finding ways to continue to engage in movement. This helps me to continue to develop a mindset of hope and positivity.

Movement for every body in the MG community

Chair and adaptive yoga have opened up a world of possibilities for me, allowing me to explore movement in a way that meets my body's needs while staying within its own limitations. For anyone in the MG community, remember that movement doesn’t have to look a certain way.  I suggest looking at the end result of the activity and examine creative ways of obtaining said results.

With your medical team’s guidance, explore small, gentle ways to keep your body active. It’s not about how far you can stretch or how long you can hold a pose; it’s about finding ways to honor your body and keep moving, however you can, on your terms.

I hope this inspires you to find joy in movement, to be creative, and to celebrate every small step forward. Remember, even the smallest motion can lead to a big shift in how you feel—both physically and mentally. Embrace movement in any way that serves you, and let it be a source of strength and empowerment as you navigate this journey with MG.