Healing Chronic Fatigue Syndrome

The Child’s Pose

The Child’s Pose is a restful pose that helps to relieve the aches in the lower back by stretching the muscles along the spine. This allows internal organs to relax and helps to calm the nervous system. It reduces menstrual pain, fatigue, and headaches.

• Kneel on the bed, knees are apart. Sit the hips back into the heels.
• Bend forward at the hips and extend the arms forward.
• Rest the forehead onto the mattress.
• Relax the neck, face, and shoulders by breathing into them.
• Keep the arms stretched and fingers spread.
• Take ten to fifteen deep, slow breaths.

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Bed Twist

Bed twists helps relieve the back from muscular aches and stimulates the internal organs and lung capacity.

• Lying on your back, bend your knees with feet placed on the bed. Chin slightly down. This lengthens your neck.
• Inhale: arms up and align them with your shoulders and palms down.
• Exhale: slowly bring knees to the right side of the bed and look towards your left hand.
• Inhale: bring knees back to knee bent position.
• Exhale: repeat again on the other side.
• End twist by lowering legs onto bed. Arms are to the side then relax.

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Pelvic Tilt

• Lie flat on your back in the bed and lower your chin slightly, which allows lengthening of the neck and aligns it with the spine.
• Bend knees, keep feet flat on the mattress, your hands are to the side.
• Tilt pubic bone up so you are feeling the contact between your waist and the mattress. (Imagine seeds behind your back and you’re going to crush them with your back muscles – no space between your back and the mattress.) You can check the space with your hands.
• Keep breathing. Place right hand on your navel and feel the navel going down toward the spine. Hold for three breaths. Check the contact with the bed by wiggling a few times at the waist. Relax and straighten legs.
• Repeat.

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