Welcome to the Yoga Jungle.

Not very long ago, most Americans associated yoga with wiry old men in white loincloths who could wrap their heels behind their ears. Today, pop stars and talk show hosts tout yoga for everything from pimples to heart disease, while pictures of incredibly buff women and men in human pretzel positions have replaced that old guy in the loincloth. Plus, names are flourishing along with the hype: Hatha Yoga, Iyengar Yoga, Power Yoga, Hot Yoga, Ashtanga Yoga, Flow Yoga, Kripalu, Kundalini.

At the same time, more and more MS experts note that yoga, with its emphasis on relaxation, breathing, and deliberate movements, is a good exercise choice for people with MS. How can someone with MS find the right type of yoga and the inspiration to try it?

Real benefits

You can expect some very real benefits from yoga, provided you have a sensible teacher and a program that's right for you. My students have ranged from emotionally disturbed inner-city kids, to elders with severe arthritis, to people with MS at almost all levels of ability, and I have seen direct benefits as a result.

Yoga really can reduce stress, which makes a major contribution to coping with MS--or life in general. I think lowering stress is as important as any of the physical benefits, because when stress is high, you can't cope.

Yoga classes are usually not aerobic, although they can be. Besides muscle awareness and strengthening, yoga works on range of motion and flexibility in the joints. As the adage goes, "to move is to live," and the more supple your spine is, the better you'll do both--moving and living. Many of my students were not very flexible or mobile when they began. Yoga definitely can help make changes.

All those different yoga names represent styles. Some programs (such as Iyengar) aim at holding a single position or pose for a long time; others run positions together in sequences (Flow and Ashtanga are examples). Some are meant to be very aerobic, while others stress meditation. It's hard for a consumer, because a teacher of one mode may not say that there are other kinds that might be more suited to your needs. You'll have to learn to ask questions.

Modern wisdom

Modern yoga is exercise, not a religion, and the yoga we do now really isn't 6,000 years old, either. It's true, though, that some yoga principles were developed that long ago. The ancient yogis needed to sit without moving for hours to accomplish their meditations, and many yoga exercises were developed to help them do so without being distracted by aches and pains. But modern yoga is also deeply influenced by modern science and medical advances--all the things that have been learned about the body in the past 100 years. Indeed, many yoga-like postures, stretches, and positions are used today by athletes, in rehab programs, and in physical therapy.

The use of the breath makes yoga unique. Yoga very deliberately links physical movements, specific breathing patterns, and mental concentration. The word "yoga" means "to join", to bring together the mind and body. The breath is used as a way to focus and link the mind to the way the body works.

Out of the jungle, onto the bandwagon 

Yoga for MS? You bet! But, as with any exercise program, always check with your physician first. A number of National MS Society chapters offer yoga classes--and many more will be aware of good yoga resources in their areas. MS even has its very own yogi in Eric Small. Eric was diagnosed with relapsing-remitting MS 47 years ago, and has been teaching yoga for many of those years. He pioneered the Eric Small Yoga Program in Southern California, one of the finest programs in the country. It offers gentle poses, tailored to meet individual abilities and needs, up to and including those of people in wheelchairs. Eric is an invaluable inspiration and role model.

Putting yoga in your life

Look first for a yoga program with instructors who have experience teaching people with MS. Call your chapter to find out if they offer any classes, but don't be discouraged if the answer is "Sorry, no." They may be able to refer you elsewhere. Yoga classes are likely to be offered at Y's, health clubs, gyms, weight-loss studios, and, of course, in yoga studios.

There is no official accreditation for yoga instructors--which is the subject of much discussion among yoga teachers lately. But credentials on the wall are not the only way to tell if an instructor is worthy of your time and money:

* Ask about an instructor's experience. The Indian names don't mean nearly as much as the length of time the person has taught. Less than 10 years can be risky for a person with MS, unless the teacher also has a medical or physical therapy background.

* If you can walk without assistance, try a regular class, but ask what will be expected and explain your condition. Most yoga teachers are willing to learn about MS and will adapt poses with props such as pillows, or by using a chair, the wall, or the floor. If the instructor doesn't really listen, this is the wrong place for you.

* if you use a cane or walker, try a class for seniors--providing the idea won't get you down. Or try any class offered for people with some special needs, such as arthritis. Many yoga stretches and poses can be done sitting down. Again, take the time to explain your MS to the instructor before taking a class.

* Stay close to home. A class more than 5 miles from home is likely to fall off your schedule.

* If no class is close enough, try using video or audio tapes at home. Consider enlisting at least 1 other person to do yoga with you. It helps with both discipline and energy levels. Or maybe your MS support group would like to end the meeting with a yoga tape?

And please bear in mind:

* Although groups are great, beware of peer pressure during class. If something doesn't feel right, stick up for yourself, and stop. Your mind may be holding your body back, but your body may also be giving you signals to stop, which your mind wants to ignore! So, when in doubt, stop. If you feel pain, STOP! There's always another day or another possible variation.

* Have realistic goals. Yoga wont cure you. But it can help you live more comfortably in your own body, knowing that you are helping yourself.

Pathways to Better Living with Arthritis and Related Conditions.

An entry-level yoga-based exercise program suitable for people with full or limited mobility. 52 minutes. $29.95, plus $3 shipping and handling. From Mobility limited, P.O. Box 838, Morro Bay, CA 93443-0838. Tel: [phone]. Web site: <www.mobilityltd.com>.

Yoga with Eric Small. 4 yoga sequences for people with varied physical ability levels. Requires a helper. 100 minutes. $15. From the Southern California Chapter of the National MS Society, 2440 S. Sepulveda Blvd., Suite 115, Los Angeles, CA 90064. Orders by mail only.

Shoosh Crotzer is an exercise and yoga therapist who has been teaching yoga-based exercises to people with chronic diseases and other special needs for 26 years.