Gentle Yoga at Home

It was recommended by my Dr. that I start attending a yoga class. I thought, "great a disabled lady, overweight and trying to do Yoga Poses. I don't want to be the joke of the class!" So I did some investigating of the poses that I could (physically) manage to do. Then I tried them at home.
I don't have pictures, but I have linked them to Yoga Poses on Prevention.com, where you will see an attractive young lady doing these poses. And it gives a description and how long to hold it.

Recommended Reads:

Article: " 11 Ways to make Yoga easier at every size" LINK http://www.prevention.com/fitness/yoga-every-size

Article: "I went to a Yoga Class For Fat People..."  LINK  http://www.prevention.com/fitness/i-went-to-a-yoga-class-for-fat-people-this-is-what-it-was-like

Article: "How to get into Yoga at any size" LINK http://www.prevention.com/fitness/how-to-get-into-yoga-at-any-size


So here we go! Some of the links are on the same pages, however, I can not do all of them on each link, so scroll down till you see the name of each listed. If you can physically do the others, then go for it!!


Tips for Beginners: LINK http://www.prevention.com/fitness/yoga/beginner-yoga-poses

Pose: Warm-Up/Breath Work, targets deep breathing LINK http://www.prevention.com/fitness/yoga/flat-belly-yoga/slide/3

Pose: Spinal Flex/Camel Ride, targets the release of blocked energy in the spine  LINK http://www.prevention.com/fitness/5-yoga-poses-boost-energy

Pose: Ego Eradicator, targets   LINK http://www.prevention.com/fitness/5-yoga-poses-boost-energy

Pose: Arm Pumps, targets energy flow through the body.  LINK http://www.prevention.com/fitness/5-yoga-poses-boost-energy

Pose: Stretch Pose, targets energy to distribute though the body. LINK http://www.prevention.com/fitness/5-yoga-poses-boost-energy
(I won't be doing any of these quickly, do them as your body dictates}

Pose: Happy Baby, targets the Inner Thighs.  LINK http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips/slide/2

Pose: Reclined Bound Angle Pose, targets the Inner Thighs. LINK http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips/slide/3
 

Pose: Thread The Needle, targets the Outer Thighs. LINK http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips/slide/3

Pose: Hero Pose With Block, targets Internal Rotation LINK http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips/slide/3

Pose: Reclined Pigeon With Prep Stretch, targets sciatica relief  VIDEO 1 LINK http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain?cid=OB-_-PVN-_-ABP

Pose: Reclining Cow's Face Pose, targets sciatica relief VIDEO 2 LINK http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain?cid=OB-_-PVN-_-ABP
( I can't grab the under leg, but I just lift it toward me. Eventually I'll be able to grab the lower leg.)

Pose: Foam Roll for Hip Rotator, targets sciatica relief Video 3 LINK http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain?cid=OB-_-PVN-_-ABP
(scroll to the bottom of the page for this one) (I modify this one too, by keeping both feet on the floor)

Pose: Seated Wide-Leg Forward Bend, targets hamstring. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose: Strap Assisted Hamstring Stretch, targets hamstring. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose: Kneeling Hip Flexor Stretch, targets hips. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose: Calf Stretch, on the wall, targets legs. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose: Piriformis Stretch, targets glutes, good for sciatica pain. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose: Lower Back Stretch, targets back. LINK http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes

Pose Corpse Pose, targets Cool Down LINK http://www.prevention.com/fitness/yoga/flat-belly-yoga/slide/13
(I put this one last and I love this one too much! Ha ha ha)


 There are more and I leave that up to you to challenge yourself, minding your body, your activity and pain levels. I plan on adding these to my daily Pool PT routine. I'll update with changes and added new poses that I find helpful for overweight or disabled individuals.
Come join the challenge with me! As always, when starting exercise, consult with your Dr. before starting any exercise program.

Enjoy your Yoga!


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