Yoga For Hypermobility
Explore How Strength, Stability, Pacing, and Relaxation Can Support Hypermobile Folk.
Hypermobility refers to the ability of joints to move beyond a normal, or expected, range of motion. Some people may naturally have hypermobile joints without any issues at all! But for others, hypermobility can be associated with Ehlers-Danlos Syndromes (EDS) or Hypermobility Spectrum Disorder (HSD). Both EDS and HSD can come with a complex mix of co-occurring conditions, and a concoction of bothersome symptoms such as chronic pain, fatigue, instability, GI issues, and autonomic dysfunction.
For everyone, and particularly those of us with hypermobility, the practice of Yoga requires a balance between activity and rest. Or as ancient Yoga philosophy would call it ‘Sthira and Sukha’ aka Effort and Ease. Yoga can help strengthen surrounding muscles to stabilise hypermobile joints with specific strength building exercises. It can also help with relaxation techniques that support hypermobile folk to recover from accumulated stress, manage pain, and support their bendy body.
Hi I’m Jas
After a lifetime of complex health issues, and a lot of self-advocacy, I finally received my hypermobile EDS diagnosis aged 30. Yoga - philosophy and practice - has been one of the key ways I’ve learned to listen to my body, advocate for her needs, and support myself.
Living with hEDS, for me, has meant exploring the art of capacity management - knowing when to move/ do and when to be still/ pause, both on and off the Yoga mat.
I'm committed to sharing my learnings with others as we strive for a future where healthcare settings, and Yoga classes, recognise and support individuals with hypermobility, Ehlers-Danlos syndromes and related conditions.
Hypermobility related further training:
Bendy Bodies Yoga Course with Libby Hinsley
Integral Movement Method with EDS ECHO + Jeannie Di Bon (in progress)
Accessible Yoga Teacher Training
Trauma-Informed Certification with Claire Diane
Understanding EDS and HSD
Ehlers-Danlos Syndrome (EDS) and Hypermobility Spectrum Disorder (HSD) are both conditions that involve joint hypermobility and connective tissue issues. They differ in their diagnostic criteria, but there is some debate about whether they are truly separate, distinct conditions or the same condition along a spectrum.
EDS
Ehlers-Danlos syndromes (EDS) are a group of genetic connective tissue disorders characterised by joint hypermobility, skin hyperextensibility, and tissue fragility. While most types of EDS are considered rare such as vascular EDS and Kyphoscoliotic EDS, the hypermobile type is considered underdiagnosed rather than rare. Hypermobile type is the only type that you can't get genetic testing for so diagnosis is done by clinical evaluation, family history, and meeting the diagnostic criteria linked here.
“At present, the principles and types of management are the same for both HSD and hEDS. Both conditions need awareness, recognition, validation, and care. It is fundamentally important that clinicians worldwide know that there are management strategies for both HSD and EDS that can improve the lives of people living with these conditions.”
HSD
Hypermobility Spectrum Disorder (HSD) is a condition characterised by joint hypermobility and related symptoms that do not meet the criteria for a specific subtype of EDS. It’s important to note that individuals with HSD can experience symptoms and related conditions with the same severity as those with hEDS so it is not a “lesser” diagnosis. Diagnosis of HSD is often based on clinical evaluation, exclusion of other connective tissue disorders like EDS, and assessment of symptoms.
Considerations for Yoga with Hypermobility
As with any condition, everyone’s experience can vastly vary. So this section isn’t meant as one-size-fits all advice, but rather a mix and match menu of what hypermobile people can consider when practicing Yoga. Ultimately, each person will need to explore what feels most supportive to them, assessing and adapting as they go. Here are some general principles for hypermobile folk practicing Yoga that are well worth considering:
1.
Be mindful of overextension and hanging out in the end range of motion in a stretch - back off a bit. Just because you’re able to bend or stretch far, doesn’t mean it’s where you should go.
2.
Adapt your practice around how you’re feeling on any given day, consider your symptoms, pain and energy levels. Explore pausing when you start to find an exercise or holding a posture tiring.
3.
Place as much importance on rest + relaxation practices as you do on active/ dynamic types of Yoga. This gentler side of Yoga can be super supportive for us hypermobile folks by activating our parasympathetic nervous system (rest and digest mode.)
4.
Build up slowly when starting any new movement or strength-building routine. Think little and often so you can pace to avoid triggering potential fatigue crashes.
5.
Focus on building strength and stability to support your hypermobile joints. Working with a Yoga or Pilates teacher, or physiotherapist, who specialises in hypermobility can help. Do this after establishing safety by working with relaxation focused practices.
6.
Move slower than you might want to! When we slow down our movement we can be more aware of where our body is in space, how the postures are feeling, and where we can build more stability.
I can support you to integrate these principles into your practice with personalised 1-1 classes.
Further learning resources
Try my 30 minute mat based Yoga For Hypermobility Class for free on Youtube
Listen to ‘The link between Hypermobility, EDS and Neurodivergence’ podcast episode with DR Jessica Eccles
Yoga For Hypermobility 1 hour podcast episode with Libby Hinsley on Spotify
Read the ‘assessing joint hypermobility guide’ from the EDS Society
The Zebra Club is the largest online EDS / HSD community with leading movement specialist Jeannie Di Bon
Take a look at this hypermobility co-conditions post by Dr Melissa Koehl
FAQs
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This is a really common misconception. It can be well meaning advice but it massively misses the vast meaning of Yoga which is about SO much more than stretching and posture. Yoga can be about ethical principles of how we live our lives, about breathwork, relaxation techniques, movement, and so much more. Hypermobile people can and do practice Yoga safely, with the right support.
Yoga injuries are definitely a problem in the industry, I’ve suffered a couple of bad ones myself before I knew how to adapt my practice for hypermobility. As a practitioner and enthusiast of Yoga, I'm dismayed by the lack of awareness surrounding hypermobility in many Yoga teacher training programs and Yoga classes, which can indeed lead to injury.
But that doesn’t mean that Yoga point blank is ‘bad’ for hypermobile people, it just means that hypermobility needs to be better catered for in the Yoga industry. This is something I am working on!
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It’s really common for hypermobile folks to struggle with fatigue so you’re not alone. People with hypermobility can even be more prone to Long Covid according to recent research. There are several reasons why hypermobile individuals may struggle with fatigue.
A big one is that hypermobile folk often compensate for joint instability by overusing certain muscles to stabilise their joints. This can lead to muscle fatigue and tiredness, especially during physical activities. We tend to fatigue quicker than our non-hypermobile peers which you may have noticed in exercise classes/ on group hikes etc.
Pain and discomfort from hypermobility-related symptoms can interfere with sleep quality, so that causes fatigue. There’s also the co-occuring conditions some EDS/HSD people have such as Dysautonomia and MCAS which contribute to fatigue as well.
In terms of how to manage fatigue, this could be a whole blog post! But a good place to start is pacing strategies to balance activity and rest aiming to conserve limited energy and prevent exacerbation of symptoms.
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This is another common misconception. They can be as severe as each other - meaning an individual with hEDS or HSD can experience severe symptoms, disability and multiple systems involved. Dr Melissa Koehl wrote a great post about this here.
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