Maybe you’ve heard of the term “yoga” before, but do you know what it‘s all about? Is it just stretching on a mat? Twisting your legs and arms in funny positions? Something only people who can move their legs do? The truth: Yoga is something anyone can do. Stay in your wheelchair, get on the mat, or even try a few poses in your stander, you’re sure to feel healthier no matter your disability.
What is yoga?
Yoga was invented thousands of years ago in India. And to describe it as simply as possible – yoga is all about stretching (called poses), breathing properly, being aware of your entire body (even places you can‘t feel or move), and to love every inch of your body, no matter if it works “normally” or not.
And yes, yoga is great for non-sporty people who want an adapted physical activity they can still do, but it’s also great for athletes with disabilities looking to get stronger. By learning yoga, which requires you hold each pose steadily, and to focus more than you ever have before, you’ll not only become stronger, but over time you’ll become more graceful AND flexible. Now who wouldn’t like that?
Wheelchair poses
If getting out of your wheelchair is too hard, you can stay in your wheelchair while practicing yoga. I use a wheelchair and have been practicing yoga for over a year. In some classes we stay get out of our wheelchairs, but in some classes we stay in. Here are a couple of my favorite wheelchair poses:
- Ground your sits bones: A simple pose you can start out with is by closing your eyes and thinking about your butt bones. Rest your hands on your lap and face them upwards and make sure you’re sitting as straight as possible. Next, think about where your body touches your seat/floor. Focus on that feeling, and if you can’t feel the sensation, imagine what it would feel like instead, and let that feeling flow up your spine through the top of your head. Once you’ve focused, don’t forget to breathe. Deep, long breathes, in through your mouth and out through the nose.
- Spinal twists: One of my favorite chair poses is the spinal twist. If you can move your upper-body (you don’t have to be strong) you can do this pose. Start by crossing your right arm across your left thigh, and holding it against the side of your leg. Next, take your left arm behind your chair (I like to rest it on my push handle), and allow your body to twist to the left. Hold this twist for 30 seconds, and again, don’t forget to keep your back upright and to breathe.
Stander poses
Yoga in a stander is great way to get healthy as you spend time in your stander each day. Here are a couple of simple yoga poses to try out the next time you’re in your stander.
- Take your arms wide: As you stand, bring each arm out to the side and make sure your hands are about even with the height of your shoulders (palms facing down). Extend your arms as straight as possible. Hold this pose for about 30 seconds, and again, don’t forget to breath; slow, deep breathes. As you hold your arms, focus on the length of your spine, and feel the energy flowing up from your feet, through your legs, upwards into your spine as it flows through your fingertips.
- One hand behind the back, the other behind the neck: For this fun pose, start by slowly bending your right arm and twisting it so your hand goes behind you, resting it in the small of your back. Keep your arm in that position as you take your left arm and bend that too. But this time, reach behind you so your left hand is behind your neck and not your back (your elbow will point up in the air when you do this correctly). Breath slowly, stand as straight as possible, and hold. Then release.
Kids are loving yoga more than ever, and I’m sure you’ll love it too. Don’t be shy, go ahead and try these poses. You’ll be surprised at how easy they are and how good they feel.
For more information on how kids with disabilities can practice yoga, visit the following adapted yoga links:
- National Center on Physical Activity and Disability
- Mind Body Solutions (the biggest adapted yoga studio in the world)
Photo Credit: Courtesy of the National Center on Physical Activity and Disability at www.ncpad.org. It may be freely distributed in its entirety, but cannot be edited, modified, or otherwise altered without the express written permission of NCPAD.
These are great stretches for the upper body ( I just did them all as I was reading the post). I think that another fun thing about yoga for kids is that a lot of them have animal names and kids think that is silly. My boys think the “lion” pose is pretty cool because they can make a silly face and stick their tongue out like a roaring lion. They also like the “happy baby” where they lay on their back and grab their toes with with their hands.