Yoga4health with the yoga in Healthcare Alliance

"The Yoga4health program is about enable people to discover how much better they can feel if they apply a simple daily yoga practice. A large part of the diseases could be avoided or alleviated if people were more active and unhealthy behavior for healthy people. Being able to take your health and take care of your physical and mental well-being.

I felt attracted from training as a yoga4health teacher because I found it really great to hear from an organization that combines yoga with health care to help people improve their own well-being, an organization that is integrative and accessible and also reduced the burden on the NHS by reduced need for home doctor's appointments. The Yoga4healthcare program is aimed at NHS patients with a risk of type 2 diabetes, cardiovascular diseases, stress, anxiety, light to modern depression or social isolation.

The Yoga4health program is really accessible because the participants can practice the specified sequence from their chair or a yoga mat. What I love is the fact that everyone starts the opening sequence from the chair. Colleague graduate of Yoga4health, Dr. Chang and I have added some excerpts from the protocol to show them.

Many thanks to Heather Mason & Paul Fox from Yiha for their commitment to developing such a great program. At the bottom, some postures are listed from the program that describe the stool and mat options in detail.

The props that are required for a typical Yoga4health protocol are: chair, yoga matte, foam block or cork block, blanket and (link removed)

The exercise begins and ends with sitting down and drawing attention to your breath. Breathing practice builds up over the 10 weeks, from observing the breath to an oceanate and a coherent, even breath at the end of the 10-week program. The participants are led to their breath through exercise.

1. Seat rotation

earth the feet on a mat or foam block if this is required for comfort. Breathe in with a high spine, breathe out to the right. Hold 2-3 breaths. Inhale, turn your head only to the middle. Take 2 breaths. Repeat back to the middle and left. Turns free the spine and solve tension. The Seated Twist is part of the opening sequence that is sitting for everyone.

2. Gentle baking

bring your arms back where it is comfortable and hold the sides of the chair. Roll your shoulders back and down, raise your chest, pull your shoulder blades together. Hold 4-5 breaths. Then flap forward to let go and enjoy a stretch of the lower back for a few breaths. This baking is part of the opening sequence that is sitting for everyone.

3. Stretching of the knee tendon on the chair

Sit with a high spine, your shoulders away from your ears. Hold the belt slightly in every hand. Inhale, bend right knees, exhale, remove leg, stretch, stretch where it feels pleasant. This is great to open and extend the knee tendons. Repeat this 4-5 times. If you are ready to change your legs, earth your right foot and take a break before repeating your left leg.

matte knee longing

If it is comfortable, support your head and neck with a folded ceiling. Hold the belt slightly in every hand. Inhale, bend right knees, exhale, stretch, leg to the ceiling, as far as stretch out, as it feels comfortable. Repeat 4-5 times. If you are ready to change the site, earth your right foot and take a break before repeating your left leg. Keep the pelvis in contact with the mat during the entire exercise.

4. Stool down dog

Use the backrest of the chair. Inhale, look ahead, exhale, take down dogs and aim to align your head in the upper arms. If you breathe in, hold the dog down, concentrate on the length of the spine; Breathe out and look ahead again. Repeat this 3-5 times and keep the connection to your breath. The use of the backrest of the chair relieves shoulders and wrists, which can offer better accessibility for some participants.

mat-down dog

Use a folded ceiling to support your knees. Coming on all fours, pulling in toes, inhaling, extending, extending spine. Breathe out, raise your hips, stay on your toes/balls of your feet, your knees bent. Breathe in, hold down the dog and continue stretching the spine if it is pleasant to you. Exhale, lower knees. Repeat 3-5 times and move with your breath. The posture can be maintained if this feels more pleasant than to move dynamically.

5. Stool warrior II

Sit comfortably with a high spine, open the right hip and stretch out the left leg. Pull up the palms when inhaling, turn your head, stretch out your arms, breathe out, return to the middle and repeat this 4-5 times. Keep the connection to the breath while moving and notice the room in the chest and hip. Break before repeating on the left.

If the participants can stand with the support of the chair, the MAT Warrior II described below can be persecuted with one arm on the chair, while the other arm is stretched as a squat when inhaling. Pull the leg and pull in the arm when you exhale, repeat 4-5 times.

MATE WRORER II

take up a wide posture as pleasant with a view to the long side of your mat. Turn the right leg out of about 80 degrees to the outside. Bring the palms together, breathe in, turn your head, stretch your arms and plunge your right leg. Try to keep the knee in a line with the 2nd toe during this failure. Move with the breathing movement, let it go and then fall back on the right leg back into Warrior II 5 times. Exhale and return to the starting position. If you are ready to change the site, bring your feet together and take a break before repeating the left side.

6. Tree farming with chair

The use of the backrest of a chair offers stability for participants who can stand. Start by holding the chair, pressing your left foot onto the mat and bringing the right heel to the ankle or shin by turning the right hip outwards. If you are comfortable, lift your right arm and stretch it out like a branch. This pose helps to build balance and stability. If you are ready to change the site, earth your right foot, take a break and repeat the exercise on the other side. Keep each side of the tree position for 4-5 breaths.

tree posture without chair

Use a wall for stability if necessary. Lift the right heel and place it under or above your left knee. Pay attention to your breath while pressing the thighs and foot. Breathe in, lift your arms over your head, breathe out and root for 5 breaths in your tree. Earth and pause before repeating with your left leg.

For more information on the Yoga4health protocol, see (link removed)