Hatha yoga exercises consist of stationary positions or poses. Poses are performed with a focus on proper breathing techniques. The combination of yoga poses and breathing provide many health benefits for participants including improved stamina, strength and flexibility. Additional benefits include decreased stress and anxiety. Yoga is suitable for all populations including individuals with disabilities. Poses can be modified, and many poses can be performed while in a seated position.
Upward Facing Dog
This pose is performed with your arms supporting your body weight and is suitable for individuals with lower leg disabilities. Start the pose by lying on your stomach with your arms bent, placing your palms on the floor by your shoulders. Lift your upper body up off the floor by pressing your palms to the floor and extending your arms up. If you can fully extend your arms, keep your thighs on the floor with your hips lifted off the floor. Hold the pose for up to five full breaths. Slowly bend your arms and lower your upper body back to the starting position. If you have limited arm strength, lift your upper body up as far as possible from the floor.
Staff Pose
This pose is performed in a seated position and strengthens your spine and abdominal muscles while improving spinal alignment. Sit on the floor with your legs extended in front of you. Place your arms at your sides with your palms on the floor. Push through your palms to extend your spine and open your chest while squeezing your shoulder blades together. Hold for five full breaths, and then relax.
Spine Twist Pose
This pose is performed while lying on the floor. The pose requires you to move your legs but your legs are not used to support your body weight. Lie on the floor with your legs extended and your arms extended to the sides at shoulder height. Place your palms on the floor. Begin the pose by bending your legs, bringing your knees to your chest. Keep your knees and legs together while bringing your legs over to one side, lowering your legs until your bottom knee touches the floor. Press your palms to the floor to hold your upper body position and prevent your upper body from rolling over. Hold for five full breaths.
Continue the pose by slowly bringing your legs up and over to the other side keeping your knees bent and your legs together. Hold for five full breaths, and then bring your legs back up to the center. Finish the pose by extending your legs back to the starting position.
References
- Yoga Health Benefits: Yoga Poses and Postures for Disabled and Handicapped People
- "Yoga for the Joy of It"; Minda Goodman Kraines and Barbara Rose Sherman; 2010
- "The Book of Yoga and Pilates"; Christina Brown; 2002
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