Isometric yoga program for ME/CFS and long COVID

To everyone watching this video:
The first time you watch this program, please just watch it once (it is fine to stop to take breaks) to get an understanding of the general flow. It may be tiring to try to practice together with the video the first time you watch it. After you get the general idea, I recommend practicing one part at a time from the second viewing. It may be easiest to begin with the isometric yoga exercise of drawing your knee towards your chest (about 12 minutes in to the program). Please assume that it will take at least three times to understand this isometric yoga program.


Once you are able to practice, your body may begin to feel warmer, or you may feel more calm and quiet. These effects can be gained from practicing just one part of the program as well. If you do not feel this effect, there are various possible reasons. You might be exerting too much effort, or the pace of your breathing may be too fast. It is also possible that you have become distracted, or are too concerned about creating the pose.

While doing the practices, feel your breath and the changes in the muscles you are moving. Be aware of the actual sensations happening in your body as you practice. The effectiveness of the program diminishes if you practice while thinking about the next pose or other concerns. Do not worry too much about the form of the pose itself, because effects like improved circulation and relaxation are felt after the pose is finished. This is why the time spent resting after the pose is actually more important. After each pose, return slowly and gently to your resting position. Then you will feel the warmth of improved circulation and you may notice that the side you moved is lighter than the side you are to do next.

On days when you do not have enough energy to move, it is ok to just put your hands on your abdomen or chest and bring your attention to your breath. Take your time to bring your breathing into a slow and comfortable pace. If you can relax your breathing, your mind will also relax. In this way, you can take some distance from unpleasant thoughts and feelings. This makes it easier to notice small improvements and to give yourself the attention you need.

Points to make isometric yoga effective! (from Takakazu Oka)

Please take note of the following points to make isometric yoga practice more effective:

(1) Position of the waist: The first point relates to position of the waist when moving up and down (3:30). When you lower your waist, be sure to release your back and hips towards your heels. This will allow you to relax your back and neck, including respiratory muscles, so that you can feel more relaxed and can breathe easily. Some patients who correctly perform this technique say, " I can lie down easily than ever."

(2) How much force to use: There are several ways to determine how much force is best. First, practice with various levels of strength. Try at half of your maximal strength (50%), then half that (25%), then another half (12.5%).... Find “your optimal strength of the day (not coffee of the day)”, so that you can practice comfortably without effort on that day. Second, make an "ummm” sound when you practice, and pay attention to the sound you are making. If you put too much strength into your workout, your voice will not come out. It's best to be able to vocalize smoothly while practicing, because this shows that you are not using too much force or tension and you are practicing smoothly.

(3) Applying "awareness" to your everyday life: Even if you practice this every day, it is practice for just 20 or 30 minutes a day. The effect is subtle. What is more important is to generalize these feelings and mindset to your daily life. Make a habit to have time to look at yourself objectively and to be mindful. A habit to listen to your body through yoga will nurture your “inner wisdom”, through which your “pacing” will become easier and more effective one. You will be able to come up with clever solutions on limited energy. More importantly, practicing isometric yoga will help you to feel yourself adorable and satisfied, which is crucial to cope with this disease. Look at the model's face around 30:30.

To ME/CFS researchers and specialists,
This isometric program was used in the following study.
1) Oka T, Wakita H, Kimura K: Development of a recumbent isometric yoga program for patients with severe chronic fatigue syndrome/myalgic encephalomyelitis: A pilot study to assess feasibility and efficacy. Biopsychosoc Med 2017, 11:5.
2) Takakura S, Oka T, Sudo N: Changes in circulating microRNA after recumbent isometric yoga practice by patients with myalgic encephalomyelitis/chronic fatigue syndrome: an explorative pilot study. Biopsychosoc Med 2019, 13:29.