Yoga4Health with the Yoga In Healthcare Alliance

(Link removed) (YIHA) is a UK registered charity dedicated to integrating the benefits of yoga into healthcare. YIHA works with the NHS and other healthcare professionals to support patients and help them make lifestyle changes. YIHA was commissioned by the NHS to create the 10-week Yoga4Health social prescribing program, delivered by Yoga4Health teachers in the UK and abroad.

Paul Fox, Chief Operating Officer, Yoga In Healthcare Alliance, says…

"The Yoga4Health program is about empowering people to discover how much better they can feel by adopting a simple daily yoga practice. A large proportion of illnesses could be prevented or mitigated if people became more active and changed unhealthy behaviors for healthy ones. It is crucial to give patients the feeling that they are in control of their health and can take steps to improve their physical and mental health to increase well-being. At the same time, our program aims to take you on a beautiful journey into your body, breath and mind to become more accepting, conscious, mindful and kind to yourself. It is self-care by harnessing this powerful mind-body medicine: yoga.”

I was drawn to the Yoga4Health teacher training because I thought it was really great to hear about an organization that combined yoga with healthcare to help people improve their own wellbeing, an organization that was inclusive and accessible and would also reduce the burden on the NHS through reduced need for GP appointments. The Yoga4Healthcare program is aimed at NHS patients at risk of type 2 diabetes, cardiovascular disease, stress, anxiety, mild to modern depression or social isolation.

The Yoga4Health program is truly accessible as participants can practice the set sequence from their chair or a yoga mat. What I love is the fact that everyone starts the opening sequence from their chair. Colleague graduate of Yoga4Health, Dr. Chang and I have included some excerpts from the transcript to show you.

Many thanks to Heather Mason & Paul Fox from YIHA for their commitment to developing such a great program. Below are some postures from the program, detailing chair and mat options.

The props needed for a typical Yoga4Health protocol are: chair, yoga mat, foam block or cork block, blanket and (link removed)

The exercise begins and ends with you sitting down and bringing attention to your breath. The breathing practice builds over the 10 weeks, from observation of the breath to an ocean breath and a coherent, even breath at the end of the 10 week program. Participants are guided to their breathing through practice.

1. Seat rotation

Ground feet on a mat or foam block if necessary for comfort. Inhale, with a high spine, exhale to the right. Hold for 2-3 breaths. Inhale, just turn your head to the center. Take 2 more breaths. Return to center and repeat on the left. Twists free the spine and relieve tension. The Seated Twist is part of the opening sequence, which is seated for everyone.

2. Gentle BackBend

Bring your arms back where comfortable and hold the sides of the chair. Roll your shoulders back and down, lift your chest, squeeze your shoulder blades together. Hold for 4-5 breaths. Then fold forward to release and enjoy a lower back stretch for a few breaths. This backbend is part of the opening sequence, which is for everyone to sit down.

3. Hamstring stretch on the chair

Sit with a tall spine, shoulders away from ears. Hold the belt lightly in each hand. Inhale, bend your right knee, exhale, extend your leg away, stretch where it feels comfortable. This is great for opening and lengthening the hamstrings. Repeat this 4-5 times. When you're ready to switch legs, ground your right foot and pause before repeating with your left leg.

Matt hamstring stretch

If it's comfortable, support your head and neck with a folded blanket. Hold the belt lightly in each hand. Inhale, bend your right knee, exhale, stretch your leg towards the ceiling, stretch as far as feels comfortable. Repeat 4-5 times. When you're ready to switch sides, ground your right foot and pause before repeating with your left leg. Keep your pelvis in contact with the mat throughout the exercise.

4. Chair down dog

Use the back of the chair. Inhale, look forward, exhale, take down dog and aim to align the head in the upper arms. Inhale, hold dog, focus on the length in the spine; breathe out and look forward again. Repeat this 3-5 times, maintaining the connection to your breath. Using the back of the chair takes pressure off the shoulders and wrists, which may provide better accessibility for some participants.

Mat-down dog

Use a folded blanket to support your knees. Get on all fours, tuck your toes, inhale, lengthen your spine. Exhale, lift your hips up, stay on your toes/balls of your feet, knees bent. Inhale, hold, and extend the spine further if comfortable. Exhale, lower your knees. Repeat 3-5 times, moving with your breath. Posture can be maintained if this feels more comfortable than moving dynamically.

5. Chair Warrior II

Sitting comfortably with a tall spine, open your right hip and extend your left leg. As you inhale, bring your palms together, turn your head, extend your arms, exhale, return to the center and repeat 4-5 times. Maintain connection to the breath as you move, noticing the space in your chest and hips. Pause before repeating on the left side.

If participants can stand with chair support, the Mat Warrior II described below can be followed with one arm on the chair while the other arm is extended as a squat while inhaling. Straighten your leg and pull your arm in as you exhale, repeat 4-5 times.

Mat Warrior II

Facing the long side of your mat, assume as wide a stance as is comfortable. Rotate your right leg outward about 80 degrees. Bring your palms together, inhale, turn your head, straighten your arms and drop your right leg. Try to keep your knee in line with your 2nd toe during this lunge. With the breathing movement, move straight, release it, and then lunge back onto the right leg into Warrior II 5 times. Exhale and return to the starting position. When you're ready to switch sides, bring your feet together and pause before repeating on your left side.

6. Tree pose with chair

Using the back of a chair provides stability for participants who can stand. Begin by holding the chair, pressing your left foot into the mat and bringing your right heel toward your ankle or shin by externally rotating your right hip. When you are comfortable, lift your right arm and extend it like a branch. This pose helps build balance and stability. When you're ready to switch sides, ground your right foot, pause, and repeat on the other side. Hold each side of tree pose for 4-5 breaths.

Tree pose without a chair

Use a wall for stability if necessary. Lift the right heel and place it under or over the left knee. Pay attention to your breathing as you press your thighs and feet together. Inhale, raise your arms above your head, exhale and root yourself into your tree for 5 breaths. Ground and pause before repeating with the left leg.

For more information about the Yoga4Health protocol, see(link removed)