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100% found this document useful (2 votes)

471 views169 pages

FULL Vol1

FULL-Vol1

Uploaded by

Subramanya Seshagiri

We take content rights seriously. If you suspect this is your content, claim it here.

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AdvancedGentleYogaTeacher

TrainingManual

GENTLE,SENIORANDCHAIRYOGATRAININGMANUALVOLUME1
DevelopedandIllustratedbyateamofSpecialtyGentleYogaTeachers
EducationalResourceforYogaTeacherandPractitioners.Over200yogaposesand
sequences,fullyillustratedwithcontraindicationsandmodifications.

CHAPTERS:

IntroductiontoteachingGentle,SeniorandChairYoga
ChairYogawithSherryZakMorris
SeniorChairYogawithPaulaMontalvo
GentleYogaAdaptationsandModificationswithSherryZakMorris
GentleYogaTherapyfortheLowBack,KneesandHipswithJustineShelton
MatterofHeartGentleYogaforHeartPatientswithHeatherSager
GentleYogathroughSomaticExplorationwithJamesKnight
GentleYogaforPlusSizeswithNaomiJudith

FORMOREINFORMATION
GentleYogaTeacherResources,Trainings,Workshopsandteacherdiscounts,visit
www.YogaVistaAcademy.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Gentle, Senior and

Chair Yoga
Sherry Zak Morris, E-RYT
Sherry@YogaJP.com

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Agenda
z
z
z
z
z
z

Welcome & Introduction

Target Student Demographics
Philosophy
Physical Challenges/Contraindications
4T
Types off Gentle
G tl Yoga
Y
Classes
Cl
Q&A

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Introduction
z
z
z

My introduction to Yoga
The unfolding of my path
Focus on Gentle, Senior and Chair Yoga

Teaching Studio, libraries, hospitals, assisted

living
Video Production YogaJP/Videos/DVDs
Training CEU Workshops & Mentorships

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Target Student Demographics

20s, 30s, 40s

Repetitive motions, Lifestyle

patterns
Old injuries, accidents, sports
I want to be ME again

50s,
0 60
60s

70s, 80s

40s, 50s, 60s

Injuries, Stress Reduction, Plus

Sizes
I want to be fixed

Seek balance vs. activity

Peace of mind, often are
caregivers
I want to be healthy

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Joint replacements
Seek mild form of exercise
I want to maintain my
independence

Issues across the Ages

Diseases cancer, heart,

digestive
B kP
Back
Pain
i
Stress
I want to be healed

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Philosophy: Born this Way!

z
z
z
z

Anatomy
Asymmetry
Mind/Body Constitution
Processing auditory, visual and experiential

Learn how to build and deliver a class that

acknowledges and meets all these
differences
5

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Philosophy: Modular Approach

4 Gentle Yoga Classes

Learn the basic modular

structure of delivering a
safe & effective yoga
class
Understand and meet
the needs of each
audience
Easily create a class of
any duration: 30, 60, 75
or 90 minutes in length
March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Wheelchair Yoga
Corporate Chair Yoga
Senior Chair Yoga
Basic Gentle Yoga

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Philosophy: Energy Lines

z
z
z

Blocked energy leads

to Illnesses, pains and
diseases
Move the body in all
directions
Lubricate all the joints
Breath work and
Visualization
NSEWT- North, South, East,
West,
Twist,
March
2012 Twist

@YogaJP.com & @Gentle-SeniorYoga.com

Philosophy: Modular Approach

z
z
z
z
z

Centering and Find Your Seat

Warm Up and De-Stress
Strength and Balance
Stretch and Cool-down
Reflect

Just like Lego Blocks of different colors and sizes, choose

yoga poses from each module and build a class to meet
your audience needs, and class timeframe

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Physical Challenges/Contraindications
z

Structural issues

Stress symptoms

Headaches, nervous disorders, insomnia, high blood pressure,

digestive disorders

Diseases

Back lordosis/kyphosis, scoliosis, Osteo-arthritis/Osteoporosis,

lumbar disc damage, stenosis, SI joint instability
Joints replacements, injuries, mobility challenges, arthritis

Cancer, heart, stroke, pulmonary

Sensory Limitations

Hearing, sight, balance, breathing

March 2012

Therapeutic Modifications
provided by Justine
Shelton, E-RYT and
Viniyoga Therapist

@YogaJP.com & @Gentle-SeniorYoga.com

Common Back Issues

Spinal Misalignment
z

Kyphosis

Lordosis

Avoid compression and

hyperextension of Lumbar
Spine
Encourage lengthening

S li i
Scoliosis

Strengthen Upper Back

Encourage chest openers

Encourage Twists and

Asymmetrical Poses (to
bring balance to asymmetry
in the musculature)

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Common Back Issues

Lumbar Disc Damage/Herniated Discs
z
z
z

Avoid Compression
Encourage length and axial
extension
Pose Modifications

March 2012

Bend knees generously for

standing forward bends
Ensure forward tilt of
sacrum
Limit range of twists (or
avoid), no leveraging
Avoid bending and twisting
at the same time

@YogaJP.com & @Gentle-SeniorYoga.com

Common Back Issues

Sacroiliac (SI) Joint Displacement
z
z

Avoid asymmetrical poses

Encourage strengthening of
musculature of the low back
to stabilize SI joint
Pose Modifications

Hip-width stance in
standing postures
Pl
Place
bl
block
k between
b t
knees
k
for twists, only symmetrical
twists
Repetitive prone back
bends

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Common Joint Issues

Osteo-Arthritis
z

Avoid

Encourage

Weight bearing on hands and

knees
Gentle circular movements for
ball and socket joints to relieve
stiff joints and increase
synovial fluid
Repetitive Movements with
careful attention to tracking
g
patterns

Pose Modifications

Focus on flexibility and

stretching exercises to
lengthen joint area

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Common Joint Issues

Osteoporosis
z

Avoid

Encourage

The back muscles to contract

and lift against the pull of
gravity (gentle backbends)
Balance to prevent falling as
we age

Pose Modifications

Jumping or sudden movements

going in and out of poses

Standing poses are extremely

beneficial because they are
weight bearing on the large
bones of the legs and hips and
they promote flexibility

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Common Joint issues

Replacements & Injuries
z

Joint Replacements

Pose Modifications

Initially avoid weight bearing or

potential strain in the bending
action
Encourage proper alignment to
increase physical integrity
Focus on alignment in the
joints above and below the
replacement joint
Go slow and gentle with range
of motion movements
Strengthen muscles weakened
by surgery

Joint Injuries

Avoid over-use and weight

bearing on joint
Encourage stabilization and
strengthening of muscles
around the joint

Pose Modifications

Support injured joint with prop

or hand
Hold poses for several breaths
for strength
Repetitive movements to
increase circulation and work
with tracking patterns

Follow Doctors orders in regard to specific movement

@YogaJP.com & @Gentle-SeniorYoga.com
contraindications

March 2012

4 Gentle Yoga Classes

Wheelchair Yoga

Corporate Chair Yoga

Senior Chair Yoga

Basic Gentle Yoga

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Wheelchair/Physically Challenged
z
z

z
z

Breathing -> Breathing in Life

Force, Chest Openers
Memory & Coordination ->
Asymmetrical patterns of
movement
Sight Hearing ->
Sight,
> Eye exercises
exercises,
verbal instructions
Circulation, Lethargy, Joint &
Movement Limitations -> Gentle
movements of the entire body
March 2012

Wheelchair Yoga

@YogaJP.com & @Gentle-SeniorYoga.com

Corporate/Work Chair Yoga

z
z
z

Stress! -> Breathing, visualization

and slow movements. Good svasana!
Headaches/Eye strain from computer
work -> Eye exercises, neck rotations
Neck/Wrist/Shoulder stiffness from
deskwork -> Arm Movements
Movements, chest
Corporate Chair Yoga
openers
Hip/Back tightness from sitting ->
Gentle forward/backbends, back
lengthening, hip openers
March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Senior Chair Yoga

z
z
z
z
z

Breathing -> Breathing in Life

Force, Chest Openers
Sight, Hearing -> Eye exercises,
verbal instructions
Low Energy -> NSEWT
Movements
Posture and Balance > Standing
poses, Lengthening of Spine
Joints Issues -> ROM in each joint
March 2012

S i Chair
Senior
Ch i Yoga
Y

@YogaJP.com & @Gentle-SeniorYoga.com

Basic Gentle Yoga

z
z

Stress! -> Breathing, visualization and

slow movements. Good svasana!
Physical Rehabilitation -> ROM in
each joint with modifications for
injuries
Yoga Tune
Tune-up
up ->
> NSEWT Movements
Need for Fun! -> Make them want to
come! Themes, music, mudras,
chakras, etc.
March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Basic Gentle Yoga

@YogaJP.com & @Gentle-SeniorYoga.com

Gentle, Senior & Chair Yoga with Sherry

Zak Morris

March 2012

Modular Format
Build a unique and different class every time!
Centering and Breathing

Warm Up and De-stress

Find your Seat

Breathing Exercises
Visualizations/Mudras

z
z
z

z
z
z
z

Strength and Balance

Stretch and Cool Down

Sun Salutations
Chair
Warriors, Tree, Half Moon

z
z
z

Neck/Shoulder stretches
Arms, Hands and Fingers
Chest Openers and Side Bends
Back Stretches and Bends

z
z
z

Hip Openers
Leg stretches
Twists

Reflection & Rest

March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

Summary
z

Understand who your target student is!

Gentle Senior and Chair Yoga Resources

Gentle,

Demographics age, needs, injuries, experience

level
Be aware and mindful of their physical challenges
and contraindications
YogaJP DVDs and Gentle Yoga Teacher Training
Materials

Thank you!
March 2012

@YogaJP.com & @Gentle-SeniorYoga.com

For more information:

Visit www.Gentle-SeniorYoga.com
@YogaJP.com & @Gentle-SeniorYoga.com

GENTLEYOGAADAPTIVEPOSES
ANDMODIFICATIONS
WITH
SHERRYZAKMORRIS

ABOUTSHERRYANDGENTLEYOGA ................................................................................................. 3
GENTLEYOGAADAPTIVEPOSESANDMODIFICATIONS ......................................................................... 5
FINDINGACOMFORTABLESEAT......................................................................................................... 6
PREPARATIONFORPRACTICE ......................................................................................................... 6
SUKHASANA ..................................................................................................................................................... 6
VAJRASANA ...................................................................................................................................................... 7

ALIGNMENT101 ........................................................................................................................... 7
UPPERBODYALIGNMENT ............................................................................................................. 7
UTTITHAARMS ................................................................................................................................................. 7
ARMPOSITIONALTERNATIVES ............................................................................................................................. 8
LATERALREACHES ............................................................................................................................................. 8

LOWERBODYALIGNMENT ............................................................................................................ 9
WARRIORSTANCE ............................................................................................................................................. 9
TREE ............................................................................................................................................................. 10

CORESTRENGTH .......................................................................................................................... 11
SEATEDPOSES .......................................................................................................................... 11
DANDASANA .................................................................................................................................................. 11
NAVASANA .................................................................................................................................................... 12

KNEELINGPOSES ....................................................................................................................... 12
SUNBIRD ....................................................................................................................................................... 12
THECRUNCH .................................................................................................................................................. 12

STANDINGPOSES ...................................................................................................................... 13
HOVERINGWARRIOR ....................................................................................................................................... 13
Copyright2012,SherryZakMorrisandwww.YogaJP.com

BACKBENDS ............................................................................................................................... 14
PRONEBACKBENDS .................................................................................................................. 14
COBRA .......................................................................................................................................................... 14
SPHINX.......................................................................................................................................................... 14
XS ............................................................................................................................................................... 15
CROCODILE .................................................................................................................................................... 15
PRONEBACKBENDSVARIATIONS ....................................................................................................................... 15

FORWARDBENDS ......................................................................................................................... 16
STANDINGFORWARDBENDS ....................................................................................................... 16
UTTANASANAVARIATION1WITHARMOPTIONS ................................................................................................ 16
UTTANASANAVARIATION2WITHARMSUPPORT ............................................................................................... 17
UTTANASANAVARIATION3WITHPROPSUPPORT............................................................................................... 17

SEATEDFORWARDBEND ............................................................................................................ 18
FORWARDBENDINACHAIR ............................................................................................................................ 18
FORWARDBENDONTHEFLOOR ..................................................................................................................... 18

GENTLEYOGAFLOWSANDSEQUENCES ............................................................................................. 19
WARRIORIIHEALTHYJOINTFLOW ............................................................................................. 19
WARRIORIICORESTRENGTHFLOW ........................................................................................... 20
DOLPHINGENTLEBACKBENDFLOW .......................................................................................... 21
CROSSOVERHIPSEQUENCE ......................................................................................................... 22
LAHDEEDASANA ........................................................................................................................ 22

ABOUTSHERRYANDGENTLEYOGA
IoftenwonderhowIgottobeaGentleYogaTeacher.Thewordgentleconnotestraitslikesoft,easy,slow,
smooth,quietandpeaceful.Butmyinnatepersonalityisactive,fast,intenseandrestless.Ittookdecadesof
highintensity,fastpacedworkinthecomputerindustrytobringmetothepointwheremybodywas
runningonempty,butmybusymindwantedtokeeponmoving.
Attheageof45,Ihadachievedasuccessfulhightechmanagementcareer,butmybodyfeltlikeIwas75.
Thewisewordsofmychiropractorcontinuedtoringinmyears.Youhavetochangeyourlifeifyouwantto
reducethestressthatiswreakinghavoconyourphysicalbody.AndthatIdid.Iwenttomyfirstyogaclass
attheneighborhoodstudioanditwasGentleYogataughtbyathen79yroldteacher,MaryCavanaugh.I
foundpeaceandmysanctuaryfrommybusylife.
Overtenyearslater,InowownthatneighborhoodYogastudioandunderstandwhyIbecameaGentleYoga
teacher.Mymissionistobringthiskinder,gentlerpracticeofYogatopeopleofallagesandstagesoflife.
Thatismylifesassignment,mydharma,andIknowit.
Istillhavethehighintensity,highenergypersonalitythatisinnatelyme.However,Ivelearnedtoseek
balanceinagentlerYogapracticethatsupportsmephysically,mentallyandspiritually.Myhopeisto
empowerYogateacherstounderstandtheneedsofpeoplewantingandseekingaYogapracticethatis
supportivetowheretheyareinlife:Fromstressedoutcomputerworkers,tothepersonrecoveringfrom
aninjuryorhealthsetback,tothewheelchairbound,theagingbabyboomersandthegrowingpopulation
ofourhonoredseniorcommunity.Asthesepopulationsgrow,theneedforcompassionate,knowledgeable
andFUNYogateachersisatapremium!CanoneGentleYogateacherchangetheworld?Yes,onepersonat
atime!
AsisthetraditioninYoga,Iwouldliketohonormyteachersforalltheyhavetaughtmeandhowtheyhave
eachinspiredmetobecometheYogateacherIamtoday:
MaryCavanaughMarywasthe79yroldYogateacherImetatmyfirstclass.Asthesayinggoes,
youmeetapersonforareason,aseasonoralifetime.MaryandImetforareasonandaseason.I
spent3yearswithherinaoneononementorshipwhereIsawherteachtopeopleinwheelchairs,
seniorcenters,gyms,corporations,studios,parks,etc.Shetaughtmetoalwaysdream,thatyouare
nevertoooldtodowhatyouwanttodoinlifeifyouhaveyourhealth.

JustineSheltonJustineteachesGentleYogaTherapyandYogaforCancerRecoveryatmyYoga
studio.ThedepthofherknowledgeandcompassionfarsurpassesanyyogateacherIhavemet.She
seeseveryonefromtheeyesofabeautifulfriendthatonlywantsthebestandwoulddoanythingto
help.Sheisahealer.Ilearnedfromherhowtolisten,howtonurtureandhowtoencourage
studentswhoareseekinghelpandsupport,andevenhowtothrowinafewgoodjokesnowand
then.
JamesKnightJamesandIshareacommonvisionofteachingthehealingpowersofself
empowermentthroughmovementandYoga.Ifwecouldhelpreducetheneedformedication,
surgeriesandhealthcareservices,weknowthattheworldcouldbeahealthierandhappierplace.
ThroughJames,Ilearnedthetoolsandthemindsettodrawinwardandexploremybodyslanguage,
andtolistenandhonorwhatIfound.
SummerAutioSummertaughtatmystudiofor3yearswhilelivingwithStage4OvarianCancer.
Shepassedaway,butherspiritisasvibrantasever.Wow!Whatdidsheteachme?Wellforone,
thatyoucanteachanentireYogaclasswithoutdemonstratingonepose.Andthatyoucanplay
otherkindsofmusicbesidesyogamusic.Butmostimportantly,shetaughtmehowtoliveinthe
presentmomentoffun,laughter,movement,celebrationandcommunity!
Mayyoubeaninspirationtoyourstudentsandtotheworld!
LoveandBlessingsonyourYogaJourney!
SherryZakMorris,ERYT
www.GentleSeniorYoga.comandwww.YogaJP.com

GENTLEYOGAADAPTIVEPOSESANDMODIFICATIONS
AGentleYogaclassisamixofpeopleofvaryingages,abilities,energylevelsandYogaexperience.
Therefore,teachingaGentleYogaclassrequirescertainskillsandknowledgeinordertocreateasafe,
effectiveandenjoyableclass.InthemanyyogaclassesIhavetaught,Iseeacommonsetofalignment
issues,injuriesand/orphysicallimitationsthatrequireanadaptionofsomeofthetraditionalYogaposes
andsequences.Thissectionwilladdressthefollowing:
1. Identifytheissuesandtheneedsforanadaption.
2. Describetheadjustmentand/ormodificationtobettersupportthepose.
3. Guideyouthroughthemovementsoyoucanhaveyourownexperience.
Mostoftheposesandsequenceswewillcoverarecommonacrossatypicalyogaclass.Nomatterifyou
areteachingagroupGentleYogaclass,aChairYogaclassoranAdaptiveYogaclasstoSeniorsand/orthe
wheelchairbound;youwilllearnthebasicfundamentalsofwhatdefinesthewordgentleinGentleYoga.

FINDINGACOMFORTABLESEAT
PREPARATIONFORPRACTICE
Thefirstfewminutesofclassisanimportanttimeforthestudenttobecomepresent.Acomfortableseatisaposturethatfeelssupportiveand
easy.Aswiththemanydifferentshapesandsizesofpeople,thestartingposturecomesinmanyvariations.

SUKHASANA
AlltoooftenIlookaroundtheroomandIseeamyriadofstudentsholdingdifferentseatedposturesastheytrytogetsettledinbeforeclass
begins.Thephrasesukmeanssweet,thusthispostureshouldfeelsweetandcomfortable.

TIGHTHIPS

ROUNDEDSHOULDERS

CURVEDLUMBARSPINE

Ifthehipsarehigherthantheknees,outerrotationof
thehipsislimited.Thestudentcanholdthisposeif
theyhavestrongcoremuscles,buttheywilleventually
tireandtheirlowerbackwillcollapse.

Thisposturelookscomfortable,butlacks
structureandstrength.Thethoracicareais
slumpedforward,limitingbreathingwhichis
criticaltothecenteringprocess.

Thebackwardcurveofthelowback
increasesthepressureonthelower
vertebraeandcausesmisalignment
throughoutthespine.

Useofapropwillhelpelevatethehipstothesame
heightastheknees,andthebackwillalignstraight.

Useoffoldedblanketsprovidesaneasyway
toadjusttotheheightneeded

Asimpletiltforwardofthepelvis
willbringbackthelumbarspine
support.

VAJRASANA
TheonlyreasonIbringthisposeoptionisbecauseIfinditisthemostsupportiveforme,asIhavetighthips.

Thisoptionissuggestedifthereisnokneecontraindication.
Noticethetallspine,andthesupportingcurvesalongtheback.

Thisoptionopensupthebackofthe
kneestoreducekneepressure.

Thisoptionencouragestheopening
ofthehips,whichisneeded.

ALIGNMENT101
UPPERBODYALIGNMENT
Forstudentswithupperbodyinjuries,orwhohavetightneckandshoulders,manyoftheupperbodymovementscanaggravateorevencause
painifnotdonecorrectlyorarenotsupportedappropriately.Becauseofmychronicneckandshoulderissuesinmypast,Iamverysensitiveto
thisareaofthebodyandoftenofferupmanyvariationsforstudentstoexplorefortheircomfort.

UTTITHAARMS
Somanyyogaposeshavetheoptiontoextendthearmsupwards,soproperalignmentisimportantinmeetingeachstudentsneeds.

Manystudentsfeeliftheyexaggerateandreally
reach,thebenefitisgreater.Thisaggravatestight
neckmusclesevenmore.

Theincrediblelightnessandshoulderfreedom
comeswiththewideningofthearmsandthe
droppingoftheshouldersawayfromtheears.

ARMPOSITIONALTERNATIVES
Haveyourstudentstryseveraloftheseoptionsthroughoutthecourseoftheclass.Certaindays,certainmovementsfeelbetterthanothers.If
youaredemonstratingthepose,makesuretonotalwaysdemonstratethemostchallengingone!

HANDSONHIPS

OPENHEARTED
CACTUS

RAILROADTRACKS

VFORVICTORY

HEALTHYREACH

UPLIFTINGREACH

LATERALREACHES
Aswithupwardreaches,whenthearmsareliftedtothesidesinposeslikeWarriorII,thereisasimilartendencytoelevatetheshoulderswhich
compromisesthealignmentandintegrityoftheoverallpose.

Scrunchingoftheshouldersiscommon.To
droptheshoulderbladesdowntheback
andreleasenecktension,havethestudent
turnthepalmsup,andthenflipthemback
down.

Thesesimplearmvariationseasetensioninthe
shouldersallowingthestudenttostay
comfortableinthepose,especiallyinahold.

ThisisaverycommonalignmentwhichIfeel
demonstratestheneedtomoveforwardor
overextendineffort.Oftentimesthiscomes
withthekneefarextendingtheankle.
Beonthelookoutforthisone!Encourage
themtobeinthemiddle,inthepresent
moment.

Notascommonofanalignment,butthisone
oftenoccurswiththebackhanddropping
downtowardthefloorasifthepersonwere
beingpulledback.
Encouragethecenteringofthetorsoby
gentlytouchingthefronthandandbringingit
forward.

LOWERBODYALIGNMENT
Instandingposes,especiallythosethatarebeingheldforaperiodoftime,alignmentiscritical.Ifaposeisheldfor4to5breathsina
misalignedstance,thestudentwillachieveminimalbenefitandcouldpossiblysustainaninjury.

WARRIORSTANCE
ToensurethepropersquaredhipalignmentinWarriorI,starttheposewiththehandsonthehipstobringawarenesstothealignedpelvis.

Overextendingtheknee
beyondtheankleis
common.Tobringthat
awarenesstothestudent,
havethemadjusttheir
stanceuntiltheycansee
theirtoes.

Inanidealworld,thisisthe
standardkneeoverankle
alignmentforWarriorI.
Howeverthisisadeepknee
bendandifheldforlength,
cancausetoomuchstress
onthejoint.

Aslightbendinthekneewill
providethestrengthand
stabilityintheposethatis
needed.Makesurethekneecap
isstraightoverthe2ndand3rd
toes.

WARRIORIFEETPOSITION

WARRIORIIFEETPOSITION

WARRIORIIFEETPOSITIONOPTION

TREE
Treeposeisaboutbalance,strength,stabilityandcreatingthatstillnessinthemoment.Thepositionofthefeetshouldbesupportivesothat
thebodydoesnotfightthebalancingbyoverswaying.Thereshouldbeasteady,groundedfeelingtothepose.Ifbalanceisanissue,thechair
orawallcanbeusedforsupport.

TheKickstandPositioningthelifted
footintotheinstepofthebalancing
footgivesasolidfoundationtothe
pose.Thestudentreceivesthesame
balanceandstrengtheningbenefitsin
thisgentlerversionofTree.

Everydayourbalanceandenergylevelisdifferent.InTree,wecanhelpourstudentsexplorehowtheyarefeelingatthepresentmoment.
Experimentwithfeetandarmplacementuntiltheposefeelsstrong,yetserene.
Thisisacommon
misalignmentpositionin
Tree.Itoffersafeelingof
securitybecausetheinstep
oftheliftedfootsnugglesin
sonicelyintothesideofthe
knee.

However,theinward
pressureontheinnerknee
cancreatestressonthe
outerkneejoint.

ArchtoCalfThisplacementcreatesa
sturdyfoundationforTree.Thearch
ofthefootfitssonicelyintothe
muscleofthecalf.

CORESTRENGTH
SEATEDPOSES
Manyoftheseatedposesrequirethespinetobetallanderect.Butifthecoremusclesareweak,thebackmuscleswillovercompensateand
eventuallycausestrainorinjury.Itisimportanttostrengthenthemusclesofthecoreandthebackastheyarethegirdlewhichsupportsa
healthypostureandeasytofindalignment.

DANDASANA
Thisposeseemslikeitwouldbesoeasy,butitisquitechallengingtoholdforaperiodoftime.Tighthamstrings,weakcoreandbackmuscles
canmakethisposeoneoftheleastfavorites,alongwithNavasana!Ialwaysheargroanswhenwedotheseposes.

IoftendotheDandasanaTestsothatthestudentcanfeeltheproperalignmentofthepose.Havethestudentsituptallwiththeirlegs
straightoutinfrontofthem,feetgentlyflexed.Makesuretheshouldersarerolledbackanddownandthehandsareplacedtoeachside,palms
down,fingersfacingforward.Now,gentlyliftthepalmsand/orthehandsoffthefloor(perhapsonthelaporeveninprayerposition)andseeif
thesameLshapedpositioncanbemaintained.Ifthespinecollapses,somecorestrengthisneeded.

VARIATIONSFORDANDASANA

NAVASANA
WhatisNavasanadoinginaGentleYogaclass?Buildingcorestrength!ThefullNavasanapose,wherethelegsarestraightandthearmsare
reaching,ischallengingformostpeople.However,itisaverygoodcoreandbackstrengtheningpose.Withafewmodifications,thisposecan
beaccessibleandactuallyenjoyed.

VARIATIONSTONAVASANA
Oneofthemostcommonwaysastudent
willcompensateintheposeistoroundthe
backandcrunchtheshoulderstotrytostay
upright.
Ifyouseethishappening,havethemtryone
ofthemodificationsabove.

KNEELINGPOSES
Becausethecoreandbackaresointerdependent,anyposethatworksthesetwoareasasastableunitcanbenefitcorestrength.

SUNBIRDThisbalancingposeisagreatcore

THECRUNCHTostrengthentheexternalobliques,akeypartof

strengthener.Createaflow,byalternatingsideswithevery
breathcycle.

ahealthytorsoandback,addadiagonalcrunchtothisflow.Useachairas
anoptiontomakethisaccessibletoeveryone.

STANDINGPOSES
Anystandingposethatrequiresthebodytostayinanoffbalancedpositionwilluseandstrengthenthemusclesofthecoreandback.Trythese
variationsifyourstudentsdontliketogetdownonthefloor.

HOVERINGWARRIOR
Whatafunpose.ThisiseasytomoveintofromaWarriorIposition.Itisgreatforbalanceandwhenheld,worksthecoreandbackmusclesand
thosestrongkneesandthighstoo!SometimesIevenseeastudentliftoffthebacklegandfly!
Noticehowtheback
remainsflatandlong
withaslightbendat
thehips.

Inthisversion,the
torsoremainsina
samelineastheback
thigh,givingita
diagonalshape.

BACKBENDS
PRONEBACKBENDS
YouwillfindthatmanypeoplewhocometoaGentleYogaclasshavebackissuesorbackpain.Makesuretoalwaysspeaktoanewstudent
abouttheirconditionsothatyouareawareoftheirissuesandlimitations.OneofthekeyquestionsIaskastudentwhohasabackcomplaintis
Whattypeofbackmovementfeelsbettertoyou?Aforwardbendingmovementorabackbendingmovement?Theywillmostlikelyknow
immediatelywhichonetheydontliketodo.Thatmeanstheyshouldavoidthattypeofmovementuntiltheyfeelcapableofdoingitwithout
discomfort.

COBRA

SPHINX

Cobraisoneofthegentlestbackbendsifdoneinmoderation.Ifind
thatmoststudentsfeeltheyshouldcomeuphighandliftthechest
offtheground.Tokeepitsafeandeffective,havethemkeepthe
palmsdownorliftthehandsabouttwoinchesoffthefloor.Thenlift
thelegsifdesired.

Sphinxisamorechallengingbackbendasitliftstheupperbody
substantiallyhigher,therebycausingmoreofanarchtothelumbar
spine.Ifthisposeiscomfortableandaccessibletothestudent,adda
gentletwistbyflexingonefootandlookingovertheothershoulder.
Thequadstretchisanaddedbenefittothisvariation.

XS
OftentimescalledtheSupermanposebecauseonefeelslikeflying!ThisisagreatalternativetoDhanurasana(bowpose)withtheadded
benefitoflengtheningthespinewhilesupportingahealthylowbackarch.

CROCODILE
Thisposeisgreattodoinbetweenbackbendstoreleasethebackandhips,andopenthepelvis.Stacktheforearmsontopofeachotherand
lettheforeheadrest.Encourageyourstudentstoletgoofallmusculareffortandrelax.
Noticehowthetoesareturnedoutandtheheelsareturnedin.Thisis
arelaxingandcomfortablehipopenerforpeoplewithtighthips

PRONEBACKBENDSVARIATIONS

FORWARDBENDS
STANDINGFORWARDBENDS
Whenforwardbendsaredoneincorrectly,theriskofdamagetothelumbardiscsisincreased.Thehinging
movementofthebendshouldbedoneatthehips,butoftentimesthehamstringsaretootightandthusrestricts
thisoptimalmovement.Overcompensationforthesetighthamstringsroundstheentirebackandpullsonthelow
backevenfurther.
Ifyourstudentsforwardbendlooksliketheoneontheright,throwthemalifepreserverandfindavariationthat
willsupportthemandkeepthemsafe.

UTTANASANAVARIATION1WITHARMOPTIONS

ThisforwardbendisthebeginningmovementofaSunSalutation.
Noticehowthelegsarestraight,thebackisflatandthearmsare
extendedofftothesideasthebendoccurs.

Thereisamomentduringthisforwardbendwhenthebackcannot
remainstableandflatanylonger,andagentlebendtothekneeswill
makethebendmoreaccessibleasittakesthemovementtothefloor.

Ifafullforwardbendtothefloorisnotaccessibletothestudent,
Tobringmorestabilitytothebend,placethehandsonthehips,back
thenworkonthemechanicsofthebendstartinginCactusposition.
flat,andthekneesbent.Toholdtheforwardbendmoredeeplyand
Withatiltofthehips,andthekneesbent,moveaquarteroftheway comfortably,grabtheelbowswiththeoppositehandandkeepthe
downandhold.
kneesgenerouslybent.

UTTANASANAVARIATION2WITHARMSUPPORT
Inthisvariation,thehandsareplacedbehindthethighscreatinganaturalopeningtothechestandaforwardtilttothepelviswhichsupportsa
healthyfold.Thestudentbecomesmoreawareofthebendingmotionasthehandsslidedownandtheycanstopatapointofcomfortand
support.

UTTANASANAVARIATION3WITHPROPSUPPORT
Thereissomethingaboutwantingtotouchthefloorinastandingforwardbendthatbringsoutthecompetitivenature.Herethestudentcan
benefitfromthisfeelingofgettingtothedestinationwiththeuseofachair.Thekneescanbebentorstraightduringthefoldandtheholdto
encourageastrong,flatspine.

SEATEDFORWARDBEND
Seatedforwardbendsmayseemliketheyareeasiertodobecausetighthamstringsarenotthelimitingfactor.Butinfact,thesameissue
appliesinallforwardbendsthepelvismustbetiltedforwardtokeepthelowbackflatandsupported.

FORWARDBENDINACHAIR

Iftheforwardbendstartsin
Startingabendinastraddledpositioncanhelpmakethisposemore
thisposition,thespineistaking accessible.Alwaysencouragelessbendthanmorebend,untilthepose
thebruntofthemovement.
feelseffortlessandreleasing.

Noticehowthebackremainsflat
eveninthedeepestpartofthe
bend.

Notetheforwardtiltofthepelvis.Usingthehandsasaguidecanhelp
thestudentfeeltheshiftforward.Reachingthearmsandholdingthe
posewillhelptocreatestrengthinthelowbackandcore.

FORWARDBENDONTHEFLOOR

Theuseofpropscanprovidealignmentsupportandcomfort.Alwaysensurethepelvisistiltedforwardandthelongbackislongbeforea
completeforwardfold.

GENTLEYOGAFLOWSANDSEQUENCES
WARRIORIIHEALTHYJOINTFLOW
Thissequenceisgreatforpeoplewitharthritisasitencouragesthegentlemovementofthejoints.Sometimesholdingaposecanbepainfulfor
peoplewithjointissues,butafluid,flowingmovementencouragessynovialfluidtocomeintothejointwhichcanpossiblyreducestiffnessand
pain.

WARRIORIICORESTRENGTHFLOW
Thissequencestabilizesthelowerbody,butbringsflexibilityandstrengthtotheupperbody.Theflowisdoneonthebreathcycle,exhaleon
effort,andinhaletoneutral.

DOLPHINGENTLEBACKBENDFLOW
ThissequenceisanalternativetotheChaturangaportionofSunSalutationsB.Itoffersastrongupperarmchallengeaswellasagentleback
bendseries.Thesequenceendswithamodifiedchildsposewithkneeshipwidthpart.
Repeatupto4times.BecreativeandaddtheCobraorSphinxoptionswhenthepositionisdownonthefloor.

CROSSOVERHIPSEQUENCE
Thissequenceisagreatwaytomixupahipopeningseries.Startingintablepose,circlethehipofoneleginforwardandbackwardmotions.
Extendthelegstraightouttotheside,footflexed,andlowerthelegupanddowntothefloorafewtimestostrengthentheouterhipmuscle.
Thenexttimethelegcomesupstraight,swingitallthewaybehindandbeyondthebackfoot,flexingthetoestolengthenthestretch.If
accessible,turntheheadtolookattheextendedbackfoot.

Awideleggedextendedchilds
poseisawonderfulwaytoend
thissequenceasitreleasesand
stretchesthegluteusmaximus
muscles.

LAHDEEDASANA
LahdeedasanawascreatedbySummerAutio,aYogateacheratmystudioformanyyears.
ShepassedawayfromOvariancancerin2010.Thisposewasherspurofthemoment
creationafterweallhadjustfinishedachallengingsequenceinherOpenLevelsclass.

Sitback,kickback!RelaxinLahdeedasana!
SummersWisdomtoallofusliveson!

CHAIRYOGA
WITH
SHERRYZAKMORRIS

Contents
YogaPracticeBenefits.........................................................................................................................................................2
CenteringandFindYourSeat.............................................................................................................................................2
PreparationforPractice..................................................................................................................................................2
Breathing.........................................................................................................................................................................3
WarmUpandDeStress......................................................................................................................................................4
NeckandShoulderStretches..........................................................................................................................................4
AxialExtensionReaches..................................................................................................................................................7
Eyes...............................................................................................................................................................................10
HandsandFingers.........................................................................................................................................................10
ChestOpenersandSideStretches................................................................................................................................13
SeatedBackSeries........................................................................................................................................................17
CardioFun.........................................................................................................................................................................18
SunSalutations..............................................................................................................................................................18
BalanceandStrength........................................................................................................................................................22
StandingandBalancingPoses.......................................................................................................................................22
StretchandCoolDownPoses...........................................................................................................................................31
HipOpeners..................................................................................................................................................................33
FeetandToes................................................................................................................................................................37
Svasana.........................................................................................................................................................................38
Namaste!.......................................................................................................................................................................38

CHAIRYOGAPRACTICEBENEFITS
Createsagreatersenseofwellbeingandpeaceofmind
Increasesmuscletone,flexibility,andfocusedconcentration
Balancesthenervousanddigestivesystems
Strengthensimmunesystem
Reducesstress
Normalizesbodyweight

CENTERINGANDFINDYOURSEAT
PREPARATIONFORPRACTICE
Starteveryclasswithafewminutesofstillnesssothatthestudentcanlearnhowtobringthemselvesintothe
presentmomentandforgetaboutlifesworriesandplans.

Handscanbeplacedonthelap.Palmsdownismorerelaxing Invitethestudenttosetanintentionfortheclass.
Perhapssomethingtheywantmoreofintheirlife:
andsupportive.Palmsupismoreenergizingandreceiving.
Suggestthestudenttrybothtoseewheretheyfeelbesttoday. patience,love,kindness,fun,health.

BREATHING
Weoftentakeourbreathforgrantedeveryday,sohelpyourstudentsbringtheirawarenesstothemovementof
theirbreath.Guidethemverballyafewrounds,andthenletthemfindandenjoytheirbreaththemselves.

DeepBellyBreathing:Withonehandonthechestand
theotheronthebelly,breatheintothebellyandfeel
theexpansion

THERAPEUTICMODIFICATION:InhaleasifsmellingaRose.
Exhaleasifblowingoutacandle.Thisisatherapeutic
sequenceforasthma.

BreathFlowThismovementandbreathsequencehelpstocalmthemindasoncebeginstofindthenaturalrhythm
ofthebodyandbreath.Startwiththepalmsdownonthelap.Inhaleandraisethearmsslowlyuptoelbowheight,
exhalelowerhandstolap.Keeprepeatinguntilasenseofcalmiscreated.Closetheeyesifcomfortable.

WARMUPANDDESTRESS
NECKANDSHOULDERSTRETCHES
Gentleneckmovementsup/downandsidetosidehelpincreasemobilityandrangeofmotioninthecervicalspine
wherearthritisoftensetsin.

NECKWITHARMSTRETCH

Theneckisoneoftheareaswecarryalotoftension.Therearemanyhandandarmmovementsyoucanaddtothis
neckstretchseries.

NECKROLLS
Encouragethestudenttoclosetheireyesastheygentlymovetheirnecksidetoside,exploringthesensationstheir
bodyissendingtothem.

NODDINGYES
Oncetheheadistiltedtooneside,movetheheadgentlyforwardanddowntowardthearmpit,andthenbackward
andup.Thisstretchgetsintoacompletelydifferentareathenthesidetosidemovement.Repeatseveraltimes,or
holdandbreatheintothetightestareas.

OpenandclosefistsExtendthereachofthearmso
ArmscirclesThemovementcomesfromtheshoulder,
theelbowisstraight.Clenchthefingers,andopenthem nottheelboworhand.Whenthepalmisdown,thecircleis
wide.Greatforarthritisandcarpaltunnelsymptoms.
forward.Whenthepalmisup,thecircleisbackward.

THERAPEUTICMODIFICATION

NECKLENGTHENING

Foranyonewithcervicaldisc
instability,oraflatcervicalspine,
supportthisareaonthebackwards
movement.

Asacomputerworker,Ireallylikethisstretchasitlengthensthecervical
spinewhichtendstocompressfromcomputerwork,orthinkingtoohard.

THUMBLIFT
Hookthethumbsunderneaththerounded
partofyourskull(theoccipitalcrest)and
gentlyliftyourskullupwardasifyouare
liftingyourheadoffyourspine.

Loveandbreatheintothat
length,releaseandstretch!
Greatforheadaches!

Interlaceyourfingersandplacethem
onthe2ndand3rdvertebraeto
encourageahealthy,butsupported,
cervicalcurve.

AXIALEXTENSIONREACHES
ARMPULLS

CLIMBTHEROPE

Extendonearmandgrabthewristwiththeoppositehand
andpullupwards.Inhaleandlengthentallinthespine,
exhaleandstretchtotheoppositedirection.

Extendyourarmsupwardandstartreachingand
stretchingupwardasifyouareclimbingarope.

UTTHITAARMS

ARM/LEGEXTENSION

Ontheinhale,extendonearmup.Ontheexhale,lowerit Nowaddthealternatelegandarmcombination.This
down.Repeatseveralcycles.Findtherhythmofthebreath oneisgreatforstrengtheningthequadricepsforstrong
knees!Improvescoordinationtoo!
andmovementtocalmthemind.

ThepurposeoftheseAxialextensionsequencesistolengthenandstraightenthespine.Addingthelegliftsgives
additionalbenefitforthelowerbodybystretchingthehamstringsandstrengtheningthequadriceps.

LIFEFORCEREACH

IliketotellmystudentsthatIcantellhowstrongtheirlife
forceisbytheirreach.Iftheyaresittinguptallandtheir
armsareextendedsofarIcanseetheirelbowsstraightened
andtheirtricepstighten.Iknowtheyhavelotsoflifeforce
intheirbodies!

Thisisnotareach.Areachismovingandstretchingin
ordertogainmorelength.Thinkoftouchingsomething
youcanbarelytouchandkeepreachingforit!Thereis
actuallyalotofmusculareffortinthisextension.

SAMSONSTRETCH

Onceyouhavethefullextentofthereach,tiltthefingersupandpushthepalmsout.JustlikeSamsondidbetweenthe
twopillars.Thentiltthefingersdownandstretchthetopsoftheforearms.Greatstretchforcomputerworkers.

EYES
Asweallknow,theeyeslosetheirstrengthandabilitytofocusasweage.Compoundthatwithcloseupworkand/or
staringwithafixedgazeforlongerperiodsoftime,thehealthofoureyescanbeadverselyaffected.

THUMBFOCUS

PRANAEYEBATH

Alternatelookingatthetipofthethumb,thenthetipof
thenose.Dothisseveraltimesandreallytrytofocuson
whatyouarelookingat.Youllfeelyoureyemuscles
working!

Endinganyeyemovementwitharelaxing,calmingeyebath.
Gentlyrubthehandstogetheruntilyoufeeltheheatand
placethecuppedpalmsontheeyes.

HANDS

JUSTJOINTS

AND

FINGERS
Greatfor
arthritis!
Strengthens
musclesofthe
fingersandwrists
andincreases
mobilityand
circulation.

ItmaylooklikeIamabouttopunchsomeone,butitishard
tocapturemovementinastillphoto.

1)Startwiththearmsextendedout,open/closethefingers2)Rotatethewristswhileyoustill
open/closethefingers3)Nowaddtheelbowsin/out4)Addtheshouldersback,forth,roundand
round.Everyjointismoving!Addasidehula,addawave!

NAMASTEHANDS
Onceyoutrythissequence,itwillbeoneofyourfavorites.ThissequencewaspartofaseriesIwashiredtocreatefor
LabTechnicianswhoweremandatedtotakea5minutestretchbreakeveryhour.

StartthehandsinNamaste,pressing
thepalmsstronglytogether.

Movejustthehandsandarmsoverto
oneside,andcontinuetopressthe
palmstogether.

Bringthepalmsbacktocenterand
pointyourfingersdownsothepinky
ispointingtowardthefloor.Feelthe
greatwriststretch!

Thenbringyourfingersupandpoint
yourfingersintowardsyou.

Interlaceyourhandsandthenreachthemoutwithstraightelbows.Remember
whichpinkyfingerwasonthetopbecauseyouwillchangeitaroundthenext
cycle.
Youcanrepeatthisentirecycle
startingfromtheNamastePrayer
positionandmovingleftandright
again.Oryoucanstartthesecond
roundwithyourhandsinprayer
positionandonlydothe
finger/wrist/armstretchsegments.

Reachthearmshighaboveandpushthepalmsuptowardstheceiling.Thenbendbothelbows,onehigherthanthe
other.Pushwiththebackofyourheadintoyourpalms,andpushwithyourarmsintothebackofyourend.

CHESTOPENERSANDSIDESTRETCHES
SIDEBENDS
Therearesomanyhandandarmvariationsyoucanaddtothissequence.Rotatethewristsasyouraisethehand.Move
theheadupandthendown.Bendthetopelbowandrolltheshoulderbackandthenforward.

THERAPEUTICMODIFICATION
Forshoulderlimitationsorinjuries,limitthe
movementoftheshoulderandstillgetthe
benefitofthesidestretch.

FlowlikeaFlowerintheBreeze!Tryaflowusing
thebreath.Inhaleonthelift,exhaleonthebend.
Repeatbackandforthafewtimes.

ARMREACHES
Oneofthemostcommonwaysthatpeoplethrowouttheirbacksisbyreachingandmovinginanawkwardway.
Usuallyitisadiagonalorforwardmovingreachthatovertaxesthelowerbackmuscles.Thissequencetrainsthebody
toexpectthistypeofmovementsothatitcanaccommodatethereach.

THERAPEUTICMODIFICATION
Foranyonewithkyphosis,arounded
upperback,limitthereachforward
tojustthearmsandshoulders,and
nottheupperback.

Whentheheadis
tiltedup,openand
closethemouth
andswisharound
thefacetorelease
facialmuscle
tension.

Avoidroundingupperbackwith
kyphosis.

MISSSASSYPANTS
Weallcanbenefitfromalittlemorestretchtothefrontoftheshoulders.ThisposecameaboutwhenIsuggestedtothe
SeniorChairYogaclassthattheyshouldwalkaroundthehouseholdingthisposeafewtimesaday.Andthenwegotto
laughingthatitlookedlikewewerebeingsassyandthereyougo.AnewYogaposename.

Whatafunwaytocounteract
rounded,slumpedshoulders.

Therearesomanyarmsandhandoptionstotry.Startwithone,thentryothersas
theshouldersandcheststarttoopen.

THERAPEUTICMODIFICATION
Normahaskyphosis,sothisposeisespeciallygoodforher,butherrangeofmotionis
currentlyquitelimited.But,shestillcanbesassy!

PATSPOSE

SHOULDERSHRUGS

Patisinhermid70sandshesaidshestarted
workingonthisposewhenshewasinher50s.Its
nevertoolate!

Asimpleshrugupandbackhelpsbroadenthecollarbone,
droptheshouldersandsqueezetheshoulderbladestogether
allatthesametime.Makesuretodothisafewtimes!

EAGLE
TherearesomanyvariationsofEaglearmsfromasimplehug,tothefullwrap.Giveitatry
onbothsidesandnoticethedifference.

SEATEDBACKSERIES
SEATEDCAT/COW

TWISTSNOARMRESTS

Easybackstretchforcomputerworkers,
seniorsandpeopleinwheelchairsifthey
havespinalmobility.

Thisisagreattwistifthechairsdonthaveanarmrest.Makesureto
havethefeetflatonthefloor.Inhaleandlengthenthespine.Exhale
startthetwistfromthebottomtothetopofthespine.Headislast.

TWISTSWITHARMRESTS
ThisTwistvariationcrossesonekneeovertheotherwiththetwistingmovementgoing
intheoppositedirection.Remembertokeepthespinelongduringtheentiretwist.

THERAPEUTIC
MODIFICATION
Lookoveryour
shoulderoffersavery
gentletwist.

CARDIOFUN
SUNSALUTATIONS
Dependingontheclasstype:Senior,DeskworkerorWheelchair,IwilladjustthetypesandcountsoftheSun
Salutationseries.Thisisoneofthemostupliftingyogasequencesandbeneficialtoall.Youjustneedtofindtheright
sequencefortherightaudience.Andofcourse,modifyittomakeityourown.

SUNSALUTATIONSCACTUSSERIES
Thisversionencouragesanuprightpostureandexpandsthechest.Itoffersagentle
upperbodysideandbacktwist.Accessibletoalmosteverylevel.
Startwiththearmsstraightouttotheside,reachinglong.Comeintocactusarmposition
andtwistonedirection,thentheother.Comebackintocactusandtilttooneside,then
theother.Keepabsengagedstronglytoprotecttheback.

SUNSALUTATIONSBASICSERIES
ThemagicnumberofSunSalutationsIdoinaseriesis4,6or8.Ialwaysstartthefirstfewwiththeverybasic
movementssothatstudentscanfindwheretheircomfortablelevelisthroughoutthesequenceoptions.Additionally,
theycanlearntoexpectwhatmovementcomesnext.Because,afterall,thisisaflowingsequence.

Armsliftup,palm
facingeachother

Turnthehandsbackto
backandfoldgentlyatthe
waist,leadingwiththe
chest.

Rolltheshoulders Returnbacktothe
Placethehandson
lean,andliftone
backandliftthe
theknees,leaning
forwardbutkeeping heartforward.
handup,then
thebackstraight.
down.Repeatto
theotherside.

SUNSALUTATIONSTWISTISERIES

AddaNamaste
Mudrahandposition
onthelift.

Exaggeratetheswandive Leanforwardina
asthehandscomedown. seatedchairpose.

Prayertwisttoleftandright.Noticethe
elbowisonthesamesidekneetolimit
thetorquetothelumbarspine.

THERAPEUTICMODIFICATION
EveryoneroundoftheSunSalutationseriesstartsthesameway,withthearmsliftedandup,thenaswandivedown.
Herethetwistismoretotheupperbackthentothelowerback,keepingitsafeforpeoplewithlumbarspineissuesor
osteoporosis.

SUNSALUTATIONSTWISTIISERIES

Thedepthoftheforwardfoldisthedifferenceinthisseriesasitbecomesthestartingpointofadeepertwist.Asthe
armlifts,thefingersarespreadandtheelbowisstraight.

SUNSALUTATIONSLEGSERIES
Thisisachallengingvariationwhichworksthelowerbody.Iusethisoneasthefinalroundof
theSunSalutationsseries,endingwiththepowerstandingchairpose.Invitethestudentsto
gentlycomebackdowntotheseat,slowlyandgracefullywithoutaplop!

Noticetheforwardbendingmovement.Keepthebackstraight,
tiltthepelvisforward,andleadwiththeheart,notthehead.
Theforwardfoldcancometotheknees,theshins,theankles
orthefloor.Inviteyourstudentstoseewheretheyfeelmost
comfortable.

Pushtheheelsdown
andliftthetoes.This
strengthensthe
quadricepsandankles.

Pushthetoesdownand
lifttheheels.This
stretchesthefrontof
thefeetand
strengthensthe
hamstrings.

Lookatthoselifeforcereachesfromourseniors!TheyalwaysfeelbetterafterafewroundsofSunSalutations,even
iftheymoanandgroanaboutit.

BALANCEANDSTRENGTH
STANDINGANDBALANCINGPOSES
STANDINGCAT/COW

Thisisagreatfullbackstretchall3naturalcurvesof
yourspinebenefit

SUNBIRDFLOWWITHCRUNCHES

Addabalancechallengewithalternatehandandfoot
lifted,andevenaddastomachcrunchforsomeabwork.

HIPMOVEMENTS
THERAPEUTICMODIFICATION
Forkneeand/orhipreplacementorinjury,letthe
studentfindtherangeofmotionthatfeelsmost
comfortable.Alwaysencouragetheflexionofthe
footoftheraisedlegtokeepthekneesafe.

Hipcircleslubricatethehipjointasitbringssynovial
fluidinwiththemovement.Addanoptiontoextend
theliftedlengthstraightouttotheside,andmaybe
evenafewdipsdownanduptoworkthosehipand
thighmuscles.

WAGTHETAIL
Thisisacounterstretchtoallthehip
strengtheningworkintheprevioussequences.
Makesuretokeepthekneesbent.Lookoverone
shoulderastheoppositehipjutsouttotheside.
Deepenthestretchbyholdingabreathortwoon
eachside.

STANDINGCHAIRPOSE
Thissequencehelpsstrengthenthelegs,kneesandankleswhileimprovingbalance.Itisachallengingsequence
controlledbytheamountofbreathstakenforeachsegment.Rememberyoucanalwaysholdontothechairfor
support.

Greatposetostrengthenthequadriceps,and
improvebalanceandconfidence.

Strengthenthefeetwithalternatingheelandtoeraises.

WARRIORI

Takeastepback
about2feetorso
keepingthebody
facingforward.

Startwithboth
handsonthe
chairtosquare
thehips.

WARRIORIWITHPUSHUP

Lookdownand
makesureyoucan
seethetoesto
ensureproperknee
alignment.

Liftuponehand.Note
thestanceismore
shallowwhichgives
greatstabilityforthe
reach.

WARRIORIWITHTWIST

Andmaybetheother.
Eventurnthegazeupward
andfeelstrongand
confident!

Keepthehipssquaredandthe
feetslightlyapart,withthe
backfootangled.

WARRIORII
Thisposeisaslighthipopener,sothelengthofthestancecontrolstheopeningofthehips.Keepthefrontfoot
facingthechair,kneeandanklealigned.Letgoornot,thestrengthoftheposeisinthelegandhipposition.Start
withhandonhiptobringawarenesstotheopenpelvisposition.

THERAPEUTICMODIFICATION
Thisoptionprovidesmorestabilitybecausethechairis
closerby.Standbehindthechair,holdonwithboth
armstostart,hipsfaceforward.Letgoofonearmata
time,orjustholdonbuildinglowerbodystrength.

WARRIORIIWITHSIDEBEND
Addanicestretchtothesideofthebodywiththisslightsidewaysbend.Keepthetopshoulderrolledupandback,or
evenlifttheupperhandforagoodshoulderstretch.

WARRIORIII
Thisposebuildsstrengthandconfidence.Usingthechairmakesitaccessibletoeveryonetoworkattheircomfort
level.Startbystandingbehindthehighbackofthechairfeetparallel.Steponefootbackbutkeepbothhandsonthe
chairsothattheshouldersandtorsoremainsquaredforward.

StartthesamewayasaWarriorI
position,hipssquared.

Reachonehandforward.

Lifttheoppositeleg.Holdtheposethere,
orgofurther.

WhosaysWarriorIIIisanadvancedpose?
Useachairtosupportthebalance,orhave
itthereforinsurance.

HALFMOONFEARFACTOR
IcallthisposeFearFactorbecauseitlookssoscaryandprettydarnimpossibletodo.But,onceyoubreakitinto
pieces,thestudentsendupflyingandconqueringtheirfearoffalling.Thisposebringslotsofconfidence(and
strength)tothespiritaswellasthebody!Greatfordeskworkerstogetthemoutoftheirheads.Seniorslikethe
challengetoo!

Makesuretheplacementofthe
handisflatandsolidonthechair.
Doafewwristrotationsafterthe
sequencetoreleasetensionof
holdingthebodyweight.

TRIANGLE
Thisposestrengthenthelegs,stretchesthegroins,hamstrings,hips,opensthechestandshouldersandallofthose
greatbenefits,butitisquiteachallengingposetogetthealignmentright.Manystudentsfeelthedeepertheygo
downtowardsthefloor,thebettertheposeandthatcanaggravatethelowbackifthealignmentisnotcorrect.

ThecueIuseistheanalogyofateapot.WiththelegsinWarriorIIstanceandthearmsouttotheside,thereisa
slighthingeforwardwiththefrontarmuntiltheedgeisfelt.ThenJusttipmeoverandpourmeout,andtakethat
handtotheseatofthechair.

THERAPEUTICMODIFICATION
Forseniorswhocannotreachthechairwiththefrontleg
straightorhavechallengeswiththeirbalance,theycan
usethetallpartofthechairandgetthesamegoodside
stretch.

TREE

IendeverystandingsequenceeitherinChairYogaormyGentleYogaclasswithTree.Itcalmsandgroundsthe
energyafterallthepowerandstrengtheningposes,aswellaspreparesthestudenttomoveintotheclosing
sequenceoftheclass.

STRETCHANDCOOLDOWNPOSES
LEGBELTSTRETCHSUPTAHASTAPADAGUTHASANA
Thisisthesupercalifragilisticexpialidociousposeofyoga!ItelltheclassIamgoingtoteachthemanewlanguage
Sanskrit,andIbreakdowntheposenameandhaveeveryonerepeatitafterme.Andsomerememberthenexttime.

Startthesequencesitting
upniceandtall.Afterall
thisisahealthyback
stretchaswellasastretch
forthehamstrings.

Bendthekneeand
placethebeltacross
thefleshyballofthe
foot,nottheinstep.

Straightenthelegsothereisa
slighttuginthebackofthe
legs,butnotanover
extension.

Hunchinglikethisusually
meanstheyaretryingtoget
theirleguphigher,orthey
donthaveenoughslackon
thebelt.Staytall.

Grabthebeltwithonehand,andmovethelegoutto
onesidetostretchtheadductormuscle.Backtocenter,
thengrabthebeltwithotherhandandcrossovertoget
agoodITbanstretch.Keepthelegsstraighttomaximize
thestretch.

THERAPEUTICMODIFICATION
Ifthestudentcannotcomfortablygetthebeltacrossthe
foot,thenholdingontothebackofthelegwillgiveit
similarsupport.Aswellasholdingontothebeltwithboth
handswhenmovingthelegssidetoside.

SEATEDFORWARDBEND
Themostimportantalignmentprincipleinanyforwardbendistokeepthebacklongandnothunched.
Thegoalisnotnecessarilytotouchthetoeswhenfoldingover,butrathertolengthenandreleasetension
intheback.Holdandbreathe.

SEATEDSTRADDLEFORWARDBEND
Aswehaveseen,forwardbendingcanbebeneficialforstretchingandlengtheningtheback,butifdoneincorrectly,it
canaggravatelowerbackissues.Astraddlefoldmakesthisforwardfoldeasierbecausethearmsandhandscanoffer
support.IoftenusethissequencefortheDeskworkerChairclassbecausetherelowbackshavebeenfrozeninone
placeforhoursuponhours!

Startwiththehandsonthekneesandhinge
forward.Theposecanbeheldhere,ortaken
deeper.

Addasidebendtoeachlegforadeeperstretchtoeachside
ofthelowerback.Contraindicationsareosteoporosisand
lumbarspinedamage.

HIPOPENERS
PIGEON
Muchoflowbackpainandtensioncanbeaggravatedbytighthipmuscles.Ifyouthinkabouthowoftenwesitwith
ourhipsnarrowandstraight,nowonderthehipjointisnotasmobileandflexibleasitcanbe.Pigeonisoneofthe
bestyogaposesforgentlyopeningupthehipjointandstretchingthepiriformismusclewhichistheculpritof
sciaticpain.

Situptableandplacetheankleof
onelegontopofthekneeofthe
otherleg.Makesuretokeepthe
bentlegsankleflexedtoprotectthe
innerknee.

Tointensifythehipopeningstretch,
drawthebentkneeintowardsyour
armpit.Holdandbreathe.Longdeep
exhalesarewhatdothetricktoloosen
upthistightarea.

Togodeeperintothehipmuscles,
isometricallypushtheflexedfoot
intoyourpalm,andpushyour
palmintoyourflexedfoot.The
otherhandispushing
isometricallyintotheouterbent
knee.

PIGEONWITHAFORWARDTILT
Tostretchandbroadenthelowbackmusclesandthegluteusmaximusmuscles,youcanaddatiltforwardfrom
Pigeon.Themostimportantalignmentprincipleinthisforwardtiltistokeepthelowbacklongandstraight.

Grabaholdoftheshinsandgently
tiltforwardatyourhips.Holdand
breathe.

Releasethearmsovertheshinsandlet
themtangleandstretchtowardsthe
floor.Holdandbreathe.

Threadonearmthroughthe
triangleopening,andwrapthe
otherarmsunderthethighofthe
legonthefloorandinterlaceyour
fingers.Holdandbreathe.

THERAPEUTICMODIFICATION

Forstudentswithhip
replacementsorhipissueswho
cannotopenthehipjointwide
eventoplacetheankleonthe
knee,thekneeisagreatstretch
fortheouterhip.Theankle
crossoverisagreatstretchforthe
innerhip.

PIGEONWITHATWIST
Addingthistwistwillgiveadeeperexternalrotationinyourhip.Grabtheouterbentkneewithyour
oppositehandandturntolookoveryourshoulder.Youcanincreasethestretchbyleaningyourupper
bodyslightlyback.

HIPCIRCLES
Liftonelegupandgrabunderneaththethigh.Begintomakegentlecirclesinthehipforwardandthen
backward.Bymovingthehipjointinthisway,synovialfluidisreleasedwhichwilllubricatethejointand
reducestiffness.

HIPSWINGS
Separatelegsslightlywiderthanhipwidthapart,drawkneestowardeachother.Movebothkneesovertooneside,
thentheother.Repeatseveraltimestostretchtheouterhipmusclesandlubricatethehipjoints.

HIPOPEN/CLOSERS
Startwithlegsandfeetparallelonthefloor,backstraight.Bringtheinsideedgesofyourfeetclosetogetherand
openthekneesoutward.Moveoutandin,openandcloseseveraltimestostretchtheinnerthighmusclesand
lubricatethehipjoint.

FEETANDTOES
Thesesequencesincreasethecirculationinthelegs,feetandtoes.Itisbesttogentlyelevatethelegstoencourage
bloodflowtowardtheheart.

THERAPEUTICMODIFICATION
Forkneeissues,orifthethereislimited
strengthinthequadricepmuscle,graba
holdofoneleganddothesesequences.

POINTANDFLEX
Liftthelegs,holdingontothetopsofthethighstofeelthequadriceps
engageandstrengthen.Pointandflexthefeettothelargestrangeof
motion.

Circletheanklesoutwardto Circletheanklesinwardto
strengthentheinnerankle
strengthentheouterankle
muscles.
muscles.

Rotatetheanklesin
onedirection,thenin
theother.

Flexthefeet,separate
thetoesandstretch
themallout!

FOOTSTOMP
Increasecirculationinyourfeet.Thisisagreatsequenceifyoutendtohavecoldfeet.Doitoftenwhilesittinginyour
chairandfeelenergized.
IlearnedthissequencefromEricSmall,whospecializesinYoga
forMS.SinceIworkwithpeopleinwheelchairswhocannot
walk,thefootstompsimulatestheimpactoftakingstepson
theground.
Therearesmallcapillariesatthebottomofthefeetandtheir
purposeistopushthebloodbackuptotheheartwhenthefeet
hittheground.So,stompingdoesthesamething!
Liftuptheleg,thenletitgoandstompontheground,repeat
asifyouarewalkingabout20steps.

SVASANA
Everyclassendswithafewminutesofconsciousrelaxationandideallysilence.Thisspecialtimeisthetimetofind
quietnessandinnerpeace.Thisfeelingalwaysresideinsideyogahelpsustotakethetimetofindit.Itisalways
there,andalwaysaccessiblewhenyouseekit!

HandscanbeplacedonthelapPalmsdownwelcoming
relaxation.Closetheeyesandstarttorelaxallyourmuscles
startingwithyourfacedowntoyourtoesuntilyoufeelyour
bodysoftenandrelax.

Whenyoufeelcompleteandrested,gentlyopen
theeyesandbowyourheadjustalittle.This
gestureisthegestureofgratefulness.Fillyour
heartwithgratitude.

NAMASTE!
Thelightandspiritinsideofme,seesandhonorsthelightandthespiritinsideofyou!
Sherry

GENTLESENIORCHAIRYOGA
WITH
PAULAMONTALVO

GentleSeniorChairYoga ........................................................................................................................................................ 3
SeatedChairYogaPoseSequence ...................................................................................................................................... 3
UpperBodyPoses ........................................................................................................................................................... 3
RollHeadandShoulders ............................................................................................................................................. 3
ChestandShoulderOpeners ...................................................................................................................................... 3
SunSalutationsSeries1 .............................................................................................................................................. 4
SunSalutationsSeries2 .............................................................................................................................................. 5
HandsandFingers....................................................................................................................................................... 5
LowerBodyPoses ........................................................................................................................................................... 6
CoreStrengthenerandLegLifts.................................................................................................................................. 6
LegStretcheswithaBelt............................................................................................................................................. 7
HipRockingandHipStretches .................................................................................................................................... 7
HipOpeners ................................................................................................................................................................ 8
KneetoChest .............................................................................................................................................................. 8
StandingChairYogaPoseSequence ................................................................................................................................... 9
WarmUpPoses............................................................................................................................................................... 9
Mountain..................................................................................................................................................................... 9
HandOnHipStretch ................................................................................................................................................... 9
Triangle ..................................................................................................................................................................... 10
DownDogwithCat/Cow........................................................................................................................................... 10
BalancingPoses............................................................................................................................................................. 11
Tree ........................................................................................................................................................................... 11
FootCrossover&Tightrope ...................................................................................................................................... 11
LegRaises .................................................................................................................................................................. 11
ChallengingBalancingPoses ..................................................................................................................................... 12
StrengtheningPoses ..................................................................................................................................................... 12
ChairPose ................................................................................................................................................................. 12
Copyright2012,PaulaMontalvoandwww.YogaJP.com
1

WarriorI .................................................................................................................................................................... 13
WarriorII ................................................................................................................................................................... 13
RestandRelax............................................................................................................................................................... 13
SvasanaPose............................................................................................................................................................. 13

GentleSeniorChairYogawithPaulaMontalvo
SEATEDCHAIRYOGAPOSESEQUENCE
UPPERBODYPOSES
ROLLHEADANDSHOULDERS

Gentleneckmovementsup/downandsidetosidehelpincreasemobilityand
rangeofmotioninthecervicalspinewherearthritisoftensetsin.

Isolatingmovementshelpconnect
thebraintothebodyforimproved
concentrationandbodyawareness.

CHESTANDSHOULDEROPENERS
Improvesbreathingandposture.Counteractsrounded,slumpedshoulders.

SHOULDERHUGS

SHOULDERSTRETCH

COW

EAGLE

SUNSALUTATIONSSERIES1
Thisupperbodysequencesincreasescirculationandspinalmobility.Startwiththearms
raised,thentwisttorsotoleftandright.Addarmsstraightoutshoulderheightandtwist
rightandleft.

Notes:

SUNSALUTATIONSSERIES2
Thissequenceaddsinagentlesidebendandtwist.
CAUTION:TwistingandBendingnotrecommendedforpeoplewithOsteoporosis.

HANDSANDFINGERS
Greatforarthritis!Strengthensmusclesofthefingersandwristsandincreasesmobilityandcirculation.

NAMASTEHANDS

NAMASTESIDE

STRETCHFINGERS

Inadditiontomovingthepalmssidetoside,thehands
canpointdownwardtogetadeeperstretchintothe
wrists.

SPREADFINGERS

Stretchthewebbingofthefingersaswideaspossible.This
strengthensthefingerjointsandimprovesmanual
dexteritytoopenupthosebottletops.

WRISTSUP/DOWN

SHAKEFINGERS

Thisisagentlepressureto Moving,twistingandshakingthefingersincreasescirculationandhelpstodiminishthat
feelingofcoldhandsandfingers.Makesuretotakeapauseafterwardstoabsorbthe
thewriststoencourage
movementofenergythroughoutthefingersandarms.
andmaintainflexibility.

LOWERBODYPOSES
CORESTRENGTHENERANDLEGLIFTS

Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.
Copyright2012,PaulaMontalvoandwww.YogaJP.com

LEGSTRETCHESWITHABELT

Thissequenceincreasesthemobilityandflexibilityofthehipsandlowerback.Usingthebeltmakesthestretchesmore
accessibleasthehandscanbemovedupordownthebelt.Keepthebackstraighttoencouragespinalalignmentand
strength.

HIPROCKINGANDHIPSTRETCHES

Studentswithhip
replacements/injurieswill
havelimitationsinthis
movementseries.

Thissequencelubricatesthehipjointandencouragesgentleoutwardopening.Keepthetopfootflexedtoprotectthe
innerkneeandonlyagentlerockingpressurewiththehandshouldbeuse.Neverpush.
CAUTION:SeatedforwardbendsshouldbelimitedforstudentswithOsteoporosisbecauseofthefragilityofthespinal
discs.

HIPOPENERS

Thisisanadditionalhipopeningsequencewhichcanalsobeusedasanoptionforstudentsthatcannotdotheabove
ankleonkneesequenceduetohiplimitations.

KNEETOCHEST

Justagentleheadbow,nota
roundedbackisallthatisneededto
stretchtheupperbackandneck.

Thissequencebenefitsbothlegsandhipsatthesametime.Theliftedlegissqueezinginandmassagingtheinternal
organs.Thestraightlegisextendingthehipflexorwhichincreasesthemobilityofthehipjoint.

STANDINGCHAIRYOGAPOSESEQUENCE
WARMUPPOSES
MOUNTAIN

Astrong,straightpostureisthecornerstoneofallstandingandbalancing
postures.Dontskipoverittoolightly.Takethetimetohelpyourstudentsbe
still,feelstrongbeforethemovementsequences.

Dontweallwanttohavethisposture
whenweare80yearsold!

HANDONHIPSTRETCH

Allofthestandingposeshaveachair
availableforsupport.Encouragethe
studenttousethechairtohelpwith
theirbalance,ortochallenge
themselvesbylettinggo.Remind
themtheygetthesame
strengtheningbenefitsholdingonto
thechair!

TRIANGLE
Thisposestretchesandstrengthensthethighs,knees,andankleswhichare
importanttogoodpostureandbalance.Thisisagentlehipopener,soensure
thefeetareproperlyalignedwiththehipsfacingforward.Optionaluseofchair
isalwaysrecommended.

DOWNDOGWITHCAT/COW
Thiscombinationofposesisoneofthemostcommonandwidelyrecognized
yogaposesandaregreatforanallover,rejuvenatingstretch.Usingthechair
allowsthestudenttocontrolthelengthofthestretchwithoutunduepressure
ontheshouldersandwrists.

BALANCINGPOSES
TREE

FOOTCROSSOVER&
TIGHTROPE

LEGRAISES

Thereareunlimitedwaysyoucan
offerbalancingposestoyour
students.Astheybecomestronger
andmoreconfident,theywillfind
theycanperiodicallyletgoofthe
chairandremainbalanced,evenfora
fewseconds.

Balancingposesliftsthespiritswhile
strengtheningthebody.

CHALLENGINGBALANCINGPOSES
Itsalwaysgreattoofferupmorechallengingposesforthestudentswhoarewillingtotry.Thesetwoposesrequire
steadiness,strengthandfocus.Andtheyareplayfulaswell!

HALFMOON

SKATERSPOSE

STRENGTHENINGPOSES
CHAIRPOSE

Thisposeisoneofthebestposesfor
protectingthekneejointbybuilding
stability.Itisimportanttokeepthe
spineneutralandbackflatandnot
rounded.Encourageagentlerknee
bend,withalittlelongerholdrather
thanadeeperkneebend.

WARRIORI

WARRIORII

Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.

RESTANDRELAX
SVASANAPOSE
Takethetimetosettletheclassintoa
comfortablepositionintheirchairs.
Invitethemtoleanbackandusethe
backofthechairforsupport,close
theireyes,softentheirbodyand
relax.
Aguidedmeditationthatincludes
natureorothervisualizationwillhelp
calmthemindandbringaboutgood
thoughts.
Namaste,
PaulaMontalvo

PAULAMONTALVO
PaulaisaRegisteredYogaTeacherandrecentlyretiredfromalongcareerasaFamilyCounselor.Sheis
pursuingherdreamandpassionforteachingGentleandChairYogatoseniorsandofficeworkersinSouthern
California.In2005,shecompletedher200hourtrainingwithmasterteacherLanitaVarshellatherGentle
YogastudioinLaMesa.Attheageof79,PaularecordedtwobestsellingYogaJPGentleChairYogaDVDs
whereshesharesherexpertiseinteachingtoseniorsofalllevels.

GENTLECHAIRYOGASEATEDSERIESDVD

GENTLECHAIRYOGASTANDINGSERIESDVD

AnyonecandoYoga!GreatforSeniorsandthe
PhysicallyChallenged

StayFitandFlexiblewithYoga!GreatforSeniorsand
Midlifers!

OptionalCaptionsforthehearingimpaired

50MinutesPrice:$19.95

Ifyou'veneverdoneyogabefore,ifyouthinkyouaretooold,
toostiff,ornotstrongenough,theGentleChairYogaSeated
Seriesistheperfectwayforyoutoobtainyoga'sgreathealth
benefits.Youwon'tneedtogetdownonthefloor.Allthe
stretchescanbedonesittinginyourchair.Doalittlebitofyoga
everydayandyouwillfeelbetter!

Ifyoucanstand,youcandoyoga!TheGentleChairYoga
StandingSeriesfocusesonimprovingyourpostureandbalance.
Usingthesupportofyourchair,youwilldoposesthat
strengthenyourmusclesandbones,encouragespinalmobility
andimprovejointflexibility.Eachposeisdesignedtobeused
withachairforsupportoryoucanletgoandhavefun!

SAVE!BUYTHESETFOR$34.95.Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com

MATTEROFHEART
WITH
HEATHERSAGER

Contents
COMFORTABLESEATSUKASANA....................................................................................................................................3
STAFFPOSEDANDASANA.............................................................................................................................................4
TORTOISEPOSEKURMASANA.......................................................................................................................................4
CAT/COWMARJARIASANA..........................................................................................................................................5
STANDINGMOUNTAINTADASANA.................................................................................................................................5
MODIFIEDMINIMOONSALUTATION...............................................................................................................................6
MODIFIEDFULLMOONSALUTATION...............................................................................................................................6
MODIFIEDSUNSALUTATION..........................................................................................................................................7
TRIANGLETRIKONASANA.............................................................................................................................................7
CHAIRPOSEUTKATASANA...........................................................................................................................................8
GETYOURBIGLIFEBACK!..........................................................................................................................................8
GATEPOSEPARIGHASANA...........................................................................................................................................9
BRIDGEPOSESETUBANDHASARVANGASANA..................................................................................................................9
HAPPYBABYPOSEANANDABALASANA........................................................................................................................10
CHILDSPOSEBALASANA............................................................................................................................................10

TEACHINGYOGATOSTUDENTSRECOVERINGFROMHEARTSURGERYOR
LIVINGWITHAHEARTCONDITION
HEARTCONDITIONS/DISEASETERMINOLOGY

ArrhythmiaThisisabnormalrhythmoftheheart,eithertoofast(tachycardia)ortooslow
(bradycardia).

HeartValveProblemsValvesdonotopenenoughtoallowbloodtoflowasitshould.Thisiscalled
stenosis.

AtherosclerosisAconditionthatdevelopsovertimeasasubstancecalledplaque(cholesterol)builds
upinthewallsofthearteries.Thisnarrowsthearteriesmakingitharderforbloodtoflowthrough.Ifa
bloodclotforms,itcanstopthebloodflow.

HeartFailureSometimescalledcongestiveheartfailure,meanstheheartisn'tpumpingbloodaswell
asitshould.Theheartkeepsworkingbutthebody'sneedforbloodandoxygenisn'tbeingmet.

Readingabloodpressurenumber:
o Systolicisthetopnumber.Itmeasuresthepressureinthearterieswhentheheartbeats.
o Diastolicisthebottomnumber.Itmeasuresthepressureintheheartbetweenbeatsand
refillingwithblood.Normalpressureis120/80.

American Heart Association - "What is Cardiovascular Disease, 2012

COMFORTABLESEATSUKASANA
Guidingstudenttofindtheseatedposition.Demonstratetheuseofpropsforalignmentand
comfort.
Cuetosittall,movingchestupandawayfrombelly.Relaxshoulders.Askeveryonetoclose
theireyes.Beginwithapositivephase:Example"Themomentofenlightenmentiswhena
person'sdreamsofpossibilitiesbecomeimagesofprobabilities."

Suggestanintentfortheclass.Eyesremainingclosed,beginseveralcomfortablebreaths.
Witheachbreathgoalittledeeper.Inhale,softenbelly,exhalebellybuttonmovestoward
spine.Spendacomfortableamountoftimeexploringthebreath,usingmindimageryand
allowingstudentstoreadjustforcomfort.

NECKANDSHOULDERSTRETCHES
Classbeginswithneck&shoulderposes.Asthebodywarmsupwithuppertorsoandarmmovement,therearemany
variationsyoucanoffer.SuncirclesandArmouthandcomestoshoulder,bodyleanstosidefold,armcomesup
tofullextension.

CHESTOPENERS

Whileseated,openthearmsintoCactustoencouragetheopeningofthechest.Optiontolift
thearmsupforVictory!

STAFFPOSEDANDASANA
Whileseated,encourageastraightbackandhealthyposturebysittinginDandasana.Usea
wedgeorblanketunderthehipstoencouragerotationofthepelvis.

THEWESTSTRETCHPASCHIMOTTANASANA

Ifaccessibletothestudent,moveintoagentleforwardfold.Abolsterorrolledblanketis
helpfulforcomfortintheposeasitsupportsthechestandupperbody.Asstudentfolds
forward,thepropishelpfulinalignmentaswellascomfort.

Avoidstandingcompleteinversionsastheyarecontraindicatedinregardstoblood
pressureissues.Modifications,suchasabove,workwell.

TORTOISEPOSEKURMASANA
FromWestStretch,bendthekneesbringingthelegsintoadiamondshapeandgentlyfoldat
thewaistintoTortoisePose.
Thisisasafeforwardfoldwheretheheartisstillhigherthanthehips.

CAT/COWMARJARIASANA

Useablanketunderthekneesforcomfort.Placingtheforearmsonastackofblanketsreducingtheweightbornon
thewrists,armsandshoulders.Greatsupportforafterheartsurgery.

STANDINGMOUNTAINTADASANA
TadasanaorMountainPoseisanimportant"centeringmoment".Beforebeginningthe
standingposeseries,encouragethestudenttoexplorehowtheyarefeeling...
FromTadasanatherearemanystandingposeoptionsthatencouragebalance,strength,
flexibilityandplayfulness.

MODIFIEDMINIMOONSALUTATION
Thissequenceisaccessibletoalmosteveryone.Itisaseriesofposesperformedinaparticularsequencetocreatea
coolingflowofmovement.NotaschallengingasevenaHalfMoonSalutation,thuswhyitiscoinedMiniMoon.Itis
greatforpeoplewithlimitedshoulderstrengthand/ormobilityasitprovidesarmplacementoptions.Thiscanbedone
standingagainstthewallformoresupport.

Begininmountainposeandfeelthestrengthandsupportoftheearth.Placeonehandonyourhipandlift
theoppositearmupandbegintobendsideways.Theholdcanbeforsimplyonebreath,orseveralbreaths.
Repeatontheotherside.
Stepfeetoutabitfurthertocreateastablebasetoslightlybendthekneeandarms.Thisisamodified
Goddesspose.ThenstraightenbotharmsandlegsintoStar.RepeatthemovementofGoddessandStar
severaltimeswiththebreathtoencouragestrengthandmovementinthejoints.

MODIFIEDFULLMOONSALUTATION
ThissequenceexpandstheMoonFlowinafullcirculardirection.ItcanbedoneaftertheMiniMoonsequenceordone
independently.

BegininStarposeasshownabove.Bendonekneeandplacebothhandsontopofbentknee,ensuringthe
backremainsstraightinthisgentleforwardbend.Bendbothknees,andbringbothhandstothethighsor
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com

knees.Gentlymovetotheoppositeleg,bendingthekneeandkeepingthebackstraight.CompletetheFull
MoonendingbackinStarpose.

MODIFIEDSUNSALUTATION
TheHalfSunSalutationisacompletepracticeinitself.Itbendsandtwiststhespine,opensthehipsandhamstrings,
stimulatescirculation,andestablishesadeepandrhythmicbreath.Itpromoteshappiness.

TRIANGLETRIKONASANA
Usingthewallforsupport,thisposeencourageslengthinthespine.Alignthe
shoulderbladesevenlyonthewallopensthechestarea.Thispositionwillhelp
accessthegentlebackbendthatisinherentinthispose.

Placethetoparmonthewaisttoreducestretchingofthechestandshoulder.
Effectiveespeciallyafterheartsurgery.

CHAIRPOSEUTKATASANA
Thoughitlookslikeyou'resittinginanimaginarychair,thisisdefinitelynota
passivepose.Itbuildsstrength,confidenceandbalance.

AddatwisttoChairpose,butkeepthekneesascloselyalignedaspossibleby
placingthehandinbetweenthekneesforguidance.Optionalplacementof
oppositehandeitherontheheartorliftedupward.

Usethesupportofthewalltomakethisagentlerpose.Standwiththebackto
thewallandplacetheheelsafewinchesaway.Theholdcanbeabitlongerwith
thisversionofChair.

GETYOURBIGLIFEBACK!

GATEPOSEPARIGHASANA
Gateposeencouragestransformationandovercomingobstacles.Practiceofthisintensesidestretchtakes
onebeyondourdailylives,stretchingourboundariessothatwecanmovepastlimitations.
Useablocktosupportthebottomarmtorelieveexcessstretchingofshoulderandchestmuscles.

BRIDGEPOSESETUBANDHASARVANGASANA
Opensthethoracicspine(themiddleandupperback)andencouragesback

alignment.Theamountofliftcanvarydependingonthecomfortlevelofopeningthe

chest.

Useablocktoalignkneesand/orsupportthelowback.Arolledblanketunderthehead
encouragesahealthycervicalspine.

HAPPYBABYPOSEANANDABALASANA

Gentlyusetheupperbodystrengthtoequallypressbothkneestowardthefloor,
keepingthelowbackflat.
Encouragesrelaxationoftheshouldersorchest,andaplayfulattitude.

CHILDSPOSEBALASANA
Thisisadeeprestingposeandperfectforcalmingthemind.Balasanaissimilartoa
deepforwardbendbutgentler.Balasanaremindsusofourtimesasinfants,andwe

havememoryinourbodiesofbeinginthisposition.Itisblissful.
Usearolledblanketbehindthekneesandafoldedblanketunderthechestforthatextra
feelingofsupportandsurrender.

GENTLEYOGATHERAPY
WITH
JUSTINESHELTON

ABOUTGENTLEYOGATHERAPYFORAHEALTHYBACK,KNEESANDHIPS .................................................. 4
GENTLEYOGATHERAPYFORAHEALTHYLOWBACK............................................................................... 5
HEALTHYBACKSEQUENCEI........................................................................................................... 5
COMFORTABLESEATSUKHASANA ....................................................................................................................... 5
KNEETOCHESTAPANASANA ............................................................................................................................. 5
BRIDGEVARIATIONDVIPADAPITHAM .................................................................................................................. 5
CAT/COWFLOWCAKRAVAKASANA .................................................................................................................... 6
PRONEBACKBEND:VIMINASANA ......................................................................................................................... 6
CHILDPOSE:BALASANA ..................................................................................................................................... 6

HEALTHYBACKSEQUENCEII.......................................................................................................... 7
PSOASSTRETCH:EKAPADAUSTRASANA................................................................................................................. 7
FORWARDBEND:UTTANASANASTRETCHINGTHEWEST ....................................................................................... 7
TWISTINGTRIANGLE:PARIVRITTITRIKONASANA ...................................................................................................... 8
WIDELEGGEDFORWARDBEND:PRASARITAPADOTTANASANA .................................................................................. 8

HEALTHYBACKSEQUENCEIII......................................................................................................... 9
KNEELINGPOSTURE:VAJRASANA ......................................................................................................................... 9
SUPINETWIST:JATHARAPARIVRITTIVARIATION...................................................................................................... 9
HALFREVERSEPIGEON:KAPOTASANAVARIATION ................................................................................................. 10
UPWARDSPREADFOOTPOSE:URDHVAPRASARITAPADASANA ............................................................................... 10
RECLININGCOBBLER:SUPTABADDHAKONASANA ................................................................................................. 11
MODIFIEDCORPSEPOSE:SVASANA .................................................................................................................... 11

GENTLEYOGATHERAPYFORHEALTHYKNEES ..................................................................................... 12
HEALTHYKNEESSEQUENCEI ....................................................................................................... 12
MOUNTAINPOSE:TADASANA ........................................................................................................................... 12
Copyright2012,JustineSheltonandwww.YogaJP.com

CHAIRPOSE:UTKATASANA ............................................................................................................................... 12
TRIANGLE:TRIKONASANA ................................................................................................................................. 13
WARRIORII:VIRABHADRASANAII ...................................................................................................................... 13

HEALTHYKNEESSEQUENCEII ...................................................................................................... 14
CAT/COWPOSE:CAKRAVAKASANA .................................................................................................................... 14
BRIDGEVARIATION:DVIPADAPITHAM ................................................................................................................ 14
EXTERNALHIPROTATORSSTRETCH .................................................................................................................... 15
INTERNALHIPROTATORSSTRETCH ..................................................................................................................... 15
KNEEEXTENSIONS:URDHVAPRASARITAPADASANAVARIATION............................................................................... 16
HALFHERO:EKAPADAVIRASANA ....................................................................................................................... 16
UPWARDSPREADFOOTPOSE:URDHVAPRASARITAPADASANA ............................................................................... 17
RELAXATIONPOSE:SVASANA ............................................................................................................................ 17

GENTLEYOGATHERAPYFORHEALTHYHIPS ....................................................................................... 18
HEALTHYHIPSSEQUENCEI.......................................................................................................... 18
COMFORTABLESEAT/EASYPOSE:SUKHASANA ..................................................................................................... 18
CAT/COWPOSE:CAKRAVAKASANA .................................................................................................................... 18
PRONEBACKBEND:VIMINASANA ....................................................................................................................... 19
PSOASSTRETCH:EKAPADAUSTRASANA............................................................................................................... 19
WIDELEGGEDFORWARDBEND:PRASARITAPADOTTANASANA ................................................................................ 20
KNEELINGPOSTURE:VAJRASANA ....................................................................................................................... 20

HEALTHYHIPSSEQUENCEII......................................................................................................... 21
HALFREVERSEPIGEON:KAPOTASANAVARIATION ................................................................................................. 21
SUPINESPREADBIGTOEPOSE:SUPTAPRASARITAPADANGUSTHANA ....................................................................... 21
SUPINETWIST:JATHARAPARIVRITTIVARIATION.................................................................................................... 22
Copyright2012,JustineSheltonandwww.YogaJP.com

KNEESTOCHESTPOSE:APANASANA ................................................................................................................... 22
RECLININGCOBBLERSPOSE:SUPTABADDHAKONASANA ........................................................................................ 23
RELAXATIONPOSE:SVASANA ............................................................................................................................ 23

ABOUTGENTLEYOGATHERAPYFORAHEALTHYBACK,KNEESANDHIPS

IamexcitedtobeabletosharewithyoumypassionforgentleYogaandthehealingbenefitsofYoga
therapy.Thefollowingsequencesfocusonthelowback,thehipsandtheknees.Myteachingisasynthesis
ofalltheteachersIhavebeensofortunatetobeabletolearnfromandisheavilyweightedintheViniyoga
traditionasthatisthepathIhavemostdeeplystudiedandpracticed.Iwouldliketosharethatthese
sequencesarealsofromalearninginmyownbodyandmyownphysicalpracticeofasana.Thisgentle
practicehashelpedtohealmybodyfrominjuriessustainedshowinghorsesandplayingDivisionICollegiate
basketball.Icannotemphasizeenoughthepowerfulhealingbenefitsofsimple,gentle,slowmovements
linkedtobreathandawareness!
AftergraduatingfromcollegeIassumedIwasdoomedtoalifeofchronic,severekneeandlowbackpain.
AndwhileIactuallystartedyogatohelpwithendometriosis,imaginemydelightasIstartednoticingthat
mykneeandbackpainwasimprovingaswell.Itisallaboutfindingbalance!Myhipswereveryopeninthe
back,pigeonwaseasy.....however,Iwouldgetsearingkneepainonthelateralsideofmykneecap
wheneverIpracticedbridgepose.Whatwasthatabout?WiththehelpofAadilPalkhivalaIrealizedthe
frontofmyhipsweretight,verytight,andmyhipflexorswerepullinguponmykneecausingthatpain.A
simplehipopeningseriesgotridofthatproblem,andIshareitherewithyou.
Whilewemayfocusononepartofthebodyfortherapy,wemustalsorememberitisallinterconnected.In
ordertohavehealthyknees,wemusthavestronganklesandopenhips.Ifthereislowbackpain,wecan
almostassumetherearetighthips.Favoringasorekneemaymanifestinneckpain,andsoon.Working
withthestructureofthehumanbodywetrytobringasymmetriesclosertobalance.Ifapersonhasadeep
kyphosisintheirthoracicspineordeeplordosisintheirlumbarspine,weworkwiththemtobringthem
closertobalanceinsteadoffurtheringanimbalanceinthespine.Thespinalcurvesarethereforareason,
wearen'tlookingtogetridofthementirely,wearejustlookingtobringthemintobalance.
PleaseknowthatGentleYogaTherapyisapowerfultoolforselfhealing.OneofthereasonsIlovewhatIdo
isthattheknowledgeIcansharewithpeopleempowersthemtohelpthemselves,whetheritbeona
journeyofhealingorsimplyasmaintenanceandexplorationoftheamazinggiftofthehumanbody.
IhopeyouenjoythisasmuchasIenjoyedsharingit!!
InOneness,
JustineShelton,ERYT,AVICertifiedViniyogaTherapist

GENTLEYOGATHERAPYFORAHEALTHYLOWBACK
HEALTHYBACKSEQUENCEI
COMFORTABLESEATSUKHASANA
Warmupthebodytoprepareforpracticeandlearnhow
tousethebreathtosubtlystretchthemusculatureofthe
spine.
Notes:

KNEETOCHESTAPANASANA
Gentleandsafeforwardbendadaptedtostretcheachside
ofthelowbackindependently.
Notes:

BRIDGEVARIATIONDVIPADAPITHAM
Gentlebackbendtostrengthenthelegsandcore.
Movementsmaximizeabdominalcompressionandcore
strengthening.
Notes:

CAT/COWFLOWCAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthespine,
fromthetailbonetotheneck.
Notes:

PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureofthe
backwhilethepelvisisstable.
Notes:

CHILDPOSE:BALASANA
Counterposeforbackbends.
Notes:

HEALTHYBACKSEQUENCEII
PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors.
Notes:

FORWARDBEND:UTTANASANA
STRETCHINGTHEWEST
Gentleforwardbendtobringthespinetoneutralafter
asymmetricalbackbend.
Notes:

TWISTINGTRIANGLE:PARIVRITTI
TRIKONASANA
Standingtwisttoopenthedeepmusclesofthespine.

Notes:

WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Forwardbendasacounterposetothetwist.
Notes:

HEALTHYBACKSEQUENCEIII
KNEELINGPOSTURE:VAJRASANA
Kneelingposturethatallowsforeasytransitionbackto
thefloor.Theprimaryintentionoftheposeisaxial
extension.
Notes:

SUPINETWIST:JATHARAPARIVRITTI
VARIATION
Twisttostretchandstrengthentheexternalhip
rotators.
Notes:

HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Thisposestretchesthepiriformismuscle,loosening
thehipandeasingtensioninthelowerback.
Notes:

UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA
Axialextensionposewhichbringscirculationtothe
hipsafteralongstayinreversepigeon.
Notes:

RECLININGCOBBLER:SUPTA
BADDHAKONASANA
Axialextensionposethatisveryhealingforthelow
back.
Notes:

MODIFIEDCORPSEPOSE:SVASANA
Restposeallowsyourpracticetointegrateinthebody
andmind.
Notes:

GENTLEYOGATHERAPYFORHEALTHYKNEES
HEALTHYKNEESSEQUENCEI
MOUNTAINPOSE:TADASANA
Variationoftadasanathathelpsimprovebalanceand
strengthenstheankles.
Notes:

CHAIRPOSE:UTKATASANA
Standingforwardbendtostrengthenlegs.
Notes:

TRIANGLE:TRIKONASANA
Lateralbendwithexternalhiprotationonleadleg.
Mainpurposeistoworkonstrengtheningquadriceps
byliftingkneecap.
Notes:

WARRIORII:VIRABHADRASANAII
ArepetitiveversionofWarriorIItostrengthenlegs
whilestabilizingkneemotion.
Notes:

HEALTHYKNEESSEQUENCEII
CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:

BRIDGEVARIATION:DVIPADA
PITHAM

Gentlesupinebackbendthatstrengthensthelegs.
Notes:

EXTERNALHIPROTATORSSTRETCH
Posetoopenexternalhiprotators,psoasandiliacus.
Notes:

INTERNALHIPROTATORSSTRETCH
Posetoopeninternalhiprotators.
Notes:

KNEEEXTENSIONS:URDHVA
PRASARITAPADASANAVARIATION
Axialextensionposeusedheretoincreasecirculation
tothekneesandworkwiththebiomechanicsof
movement.
Notes:

HALFHERO:EKAPADAVIRASANA
Modifiedbackbendtostretchquadricepsandhip
flexors.
Notes:

UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA

Axialextensionposethatincreasescirculationto
knees,hips,shouldersandlowback.
Notes:

RELAXATIONPOSE:SVASANA
Restingposetointegratepractice.Modifiedwithlegs
elevated.
Notes:

GENTLEYOGATHERAPYFORHEALTHYHIPS
HEALTHYHIPSSEQUENCEI
COMFORTABLESEAT/EASYPOSE:
SUKHASANA
Findacomfortableseatandbringawarenesstothe
breath.Throughthisprocess,thebodywillbeginto
warmupandstarttopreparethemindforthe
practice.
Notes:

CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:

PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureof
thebackwhilethepelvisisstable.Addingdeephip
rotationstrengthensthehiprotators,addingmore
stabilitytothehipjoints.
Notes:

PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors,particularlythelargesthipflexor,thepsoas
muscle.
Notes:

WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Symmetricalforwardbendtocompensatefor
asymmetricalbackbend.Onceinpose,bendinginto
onekneeandthenintotheotherprovidesadeeper
stretchtotheinnerthighsandhipadductors.
Notes:

KNEELINGPOSTURE:VAJRASANA
Axialextensionkneelingposturethatallowsforeasy
transitionbacktothefloor.
Notes:

HEALTHYHIPSSEQUENCEII
HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Supineversionofpigeonposethatputslessstrainon
thekneethantraditionalpigeonpose.
Notes:

SUPINESPREADBIGTOEPOSE:
SUPTAPRASARITA
PADANGUSTHANA
Therepetitionofthisposeisintendedtocompensate
forthelongstayofthepreviousposeandtoincrease
circulationtotheentirepelvicregion.

Notes:

SUPINETWIST:JATHARAPARIVRITTI
VARIATION

Twistwithanexternalhiprotationtoreleasegluteus
medius.
Notes:

KNEESTOCHESTPOSE:APANASANA

Gentleforwardbendtobringthespinebacktoneutral
aftertwist.
Notes:

RECLININGCOBBLERSPOSE:SUPTA
BADDHAKONASANA

Supineaxialextensionpose.Inthisvariationwewill
focusonstrengtheningtheadductorsandthe
musculatureoftheSIjoints.
Notes:

RELAXATIONPOSE:SVASANA
Finalrestingposewhereeverythingfromthephysical
practicehastimetointegrateinthebody.
Notes:

JUSTINESHELTON
JustineSheltonisanERYT,RegisteredYogaTeacherwiththeYogaAlliance.SheisagraduateoftheAmerican
ViniyogaInstitute(AVI)underthedirectionofGaryKraftsow,andholdsthedistinctionofAVICertifiedYoga
TeacherandAVICertifiedViniyogaTherapist.AVI(www.vinyoga.com)isaleaderintheemergingfieldofYoga
TherapyandJustineisthrilledtohavethefoundationoftheirtrainingtoinformherworkwithspecial
populations.Shespecializesinrehabilitativeyoga,specificallyspinaldiscinjuries,aswellasshoulderandknee
therapy.Manypeopleknowherthroughhervideo"GentleYogaforaHealthyLowBack."Sheencouragesher
studentstopracticewheretheirbodyisrightnow,allowingfortheconstantchangeandgrowththatcomes
withadedicatedpractice.

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Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com

GENTLEYOGATHROUGH
SOMATICEXPLORATION
WITH
JAMESKNIGHT

SOMATICYOGAINTRODUCTION ..................................................................................................... 3
ABOUTJAMESANDGYSE ................................................................................................................ 5
WHATISHANNASOMATICEDUCATION?............................................................................................. 6
THOMASHANNAANDTHEROOTSOFHANNASOMATICEDUCATION .......................................................... 7
7TIPSANDGUIDELINESFORGENTLEYOGATHROUGHSOMATICEXPLORATIONAKA:GYSE.......................... 10
PRACTICE................................................................................................................................ 13
PREPARINGYOURBRAINFORLEARNING:............................................................................................ 13
RESTORATIVEYOGAPOSESFORMEDITATION ................................................................................... 13
LEGSUPTHEWALLVIPARITAKARANI................................................................................................................. 13
INVERTEDFROGPOSE:SUPTABADDHAKONASANA ............................................................................................. 14
LYINGTWIST .................................................................................................................................................. 14

NECKANDSHOULDERS .................................................................................................................. 14
FOOTSLIDERS................................................................................................................................................. 14
NECKROTATIONS ............................................................................................................................................ 15
NODDINGYES ............................................................................................................................................. 15
CELTICCROSS ................................................................................................................................................. 15

THECOMPLETEBODYFROMHEADTOTOE ....................................................................................... 16
CATSTRETCHSERIES .................................................................................................................. 16
ARCHANDCURL ............................................................................................................................................. 16
SIDECRUNCHES .............................................................................................................................................. 16
XS ............................................................................................................................................................... 17
ARCHANDCURLWITHATWIST .......................................................................................................................... 17
LIGHTHOUSE ................................................................................................................................................. 18
Copyright2012,JamesKnightandwww.YogaJP.com

HIPS,LEGS,ANDKNEES ................................................................................................................. 20
MODIFIEDPIGEON:EKAPADARAJAKAPOTASANA ................................................................................................. 20
BOUNDANGLE:SUPTABADDHAKONASANA ........................................................................................................ 21
SWIMMINGFROG ........................................................................................................................................... 21

INTEGRATION .............................................................................................................................. 22
FLAMINGO ..................................................................................................................................................... 22
ADVANCEDARCHANDCURL.............................................................................................................................. 23
CORPSEPOSE:SAVASANAWITHELLIPTICALBREATHINGMEDITATION ....................................................................... 24

SOMATICYOGAINTRODUCTION
Welcomeandthankyouforcomingtomyworkshop.
SomaticYogaisauniquebraintomusclereeducationthatcombinestraditionalyogapostures,Hanna
SomaticEducation,breathingtechniques,andhealingvisualizations.Throughspecificmovementsand
meditation,musclesarereprogrammedtoerasechronicpain,improverangeofmotion,andregainstrength
andcontrol.Iwillbeguidingyouintoanexperiencewhereyouwillbeinvitedtofeelaconsciousalignmentof
mind/body/spirit.
Ihavefoundthatmostofmystudentsarebetween4080yearsoldandmanyareyogastudentsand/or
massageclients.Theyarepeoplewhoarerelativelyactivebutwanttolearnmoreabouttheirbodyandhow
toagemoregracefully.
Iwillbeteachingyouhowtoeffectivelyrelieveandrejuvenatethefollowingareas:
Neckandshoulders
UpperandLowerback
Hips,legs,andknees
WhatIamgoingtosharewithyouisnotonlyconsideredtherapy,butitiseducational.Thedetailed
instructionsaremeanttotriggeradifferentareaofyourbrainthatwillcreatenewandempoweredpatterns
forhealthyliving.
Theexercisesmayappeartobecomplexatthebeginning.ManyofmyfirsttimestudentsreportitfeelslikeI
amaskingthemtopattheirheadandrubtheirbellyatthesametime.Thisisgood.Iwantthemtobe
challenged.
Throughutilizingthesetechniquesyouarealsoparticipatingwithchangingtheoutdatedwesternscience
paradigmofhealth:relyingsolelyonexternal,thirdpersonauthorityforyourownhealingprocess.Inthis
systemofreeducationyouareshiftingintoanempoweredfirstpersonperspectiveandexperienceofself
sensing,selfcorrecting,andultimatelyselfmasteryofyourownvitality.

Overallbenefits:

Painreduction

Flexibility

Improvedjointmobility

Strengthening

Improvedbalanceandcoordination

Overallphysiologicalefficiency

Relaxation

Peaceofmind

WhatImostappreciateaboutthisworkisthatbypracticingSomaticYogatheeffectsarecumulative.The
moreyoudotheexercisesthemoreyouwillbenefitlongterm.
Enjoy!
JamesKnight
CertifiedYogaInstructorandHannaSomaticEducator

ABOUTJAMESANDGYSE
PeopleoftenaskmehowIdevelopedthisstyleofbodymovement.
Ivealwaysbeeninterestedinconsciousnessandlearninghowtolivemylife
toitsfullestpotential.ImadeeplyspiritualpersonandIvebeenfortunate
tohavesomeamazingteachersinmylife.
WhileIwasattendingSonomaStateUniversityItookmyfirstyogaclass.It
wascalledSomaticYogaandwastaughtbyEleanorCriswell.
IloveditsomuchthatItookitforseveralsemesters.EleanorwasThomasHannaswifeandshetaughtme
howtoselfregulateandexperiencemyselffromwithin.
ThisledtofurthertrainingandIlearnedmoreabouthumananatomybybecomingacertifiedmassage
therapistandyogainstructor.Atthesametime,whileIwasstudyingformyMastersDegree,Ienrolledin
severaladvancedstudyprogramsincludingathreeyearcertificationprocesstobecomeaHannaSomatic
Practitioner.
Overthepast20yearsIveheldaprivatepracticewhereIseeclientsprivately,aswellasfacilitategroups,and
havecontinuedtoeducatemyselfwiththemostprogressivemodalitiesinthefieldofHealingArts.
TothisdayIstillfindHannaSomatics,incombinationwithHathaYoga,pranayama,andmeditationtobethe
mosteffectivewaytokeepmybodyfreeofpainandexperienceoptimalhealth.Ilovetosharethisknowledge
withmyfamily,friendsandclients.
MyintentionsarethatmyGYSEvideoandworkbookwillinspireyoutokeeplearningaboutyour
mind/body/spritconnectionandthatyouwilllearntoagewithvitalityandgrace.
InRadiantHealth,
JamesKnight

WHATISHANNASOMATICEDUCATION?
HannaSomaticEducationisasafe,gentleandcommonsense
approachtoreversechronicpain.
HSEisaneffectiveformofmindbodytrainingthatinvolves
movementandreeducation.HSEgoesdirectlytotherootcauseof
mostchronicmuscularpain:thebrainandthewayinwhichitsenses
andorganizesthemusclesandmovement.
Bylearningtoregainawarenessandmotorcontrolofmuscles,the
braincanrememberhowtorelaxandmovethemusclesproperly.Thisprocessofsensorymotortraining
createsmorebodyawareness,increasedflexibilityandrangeofmotion,andanoverallsenseofwellbeing.
HannaSomaticEducationparticularlyhelpsrelievepainanddisabilityassociatedwithcommonhealth
complaintssuchas:headaches,stifforpainfuljointsandmuscles,fatigue,poorposture,breathingproblems,
impairedmovement,accidenttraumaandwhiplasheffects,backpain,repetitiveuse/stressinjuries.
HSEtargetstheconditionofSensoryMotorAmnesia(SMA).
SensoryMotorAmnesiaistheconditionofchronicallytightmusclesthathavelearnedtostaycontracteddue
torepeatedandreflexiveresponsetostresssuchasaccidents,injuries,surgeries,repetitivetasks,andon
goingemotionalstress.Theresultingpatternsofmuscularcontractionthatdevelopresultinsuchcommon
conditionsaschronicback,neck,shoulderandhippain,limitedmobility,jointpain,poorposture,shallow
breathing,andunevenleglength.
BypracticingHSEmovementsonaregularbasisyouwilldebunkthemythofagingandreversetheeffectsof
SMA.Practicingtheexerciseswillprovidecumulativeresults.Youwillenjoyrapidandsignificantimprovement
inphysicalcomfort,posture,andoverallsenseofwellbeing.

THOMASHANNAANDTHEROOTSOFHANNASOMATICEDUCATION
ThomasHanna(19281990)wasaphilosopherwho,throughmanyyearsofresearch
developedHannaSomaticEducation.Hannaspenthisentirelifesearchingforwayshuman
beingscouldexperiencefreedom:bothphysicallyandmentally.Hewantedtoencourage
otherstorealizethepowertheyhavetotakeresponsibilityfortheirownlives.
AfterreceivingaPhDinphilosophyanddivinityfromtheUniversityofChicagoin1958,
HannataughtatHollinsCollegeinRoanoke,VirginiawherelaterhebecameChairmanoftheDepartmentof
Philosophy.HewasalsowriterinresidenceatDukeUniversityandtheUniversityofNorthCarolinaintheir
CooperativeProgramintheHumanities.
From1965to1973,HannawasChairmanoftheDepartmentofPhilosophyattheUniversityofFlorida,where
hehadbeenhiredtocreatethedepartmentsfirstdoctoralprograminphilosophy.Whilethere,hestudied
neurologyattheMedicalSchool.Hisexperienceinstudyingdivinity,philosophy,andneurosciencesledhimto
theideathatalllifeexperiencesleadtophysicalpatternsinthebody.
HannawaselectedaFellowintheAmericanCouncilofLearnedSocieties,whichin19691979subsidizedhis
writingofBodiesinRevolt:APrimerinSomaticThinking.ItwasinthisbookthatheredefinedtheGreekword
"soma"torelatetomoderntimes."'Soma,'"hewrotedoesnotmean'body':itmeans'Me,thebodilybeing';
"somasareyouandI,alwayswantinglifeandwantingitmoreabundantly(pp.35,3637).
Hebelievedthatalllivingbeingsaresomas.Somasareselfmovingandselfexperiencingsensorymotor
systems.Humansomashavemuchincommonwithallsomas,evenwithmicroscopiconecelledcreatures.
RealizationofthesecommonalitiesinspiredHannatodevelophistheories.Heviewedsomasasthenatural
developmentoftheuniverse.Somashavemanyofthecharacteristicsoftheuniverseitself,andHanna
pointedoutthatonlylivingsomascanmoveindependentlyoftheuniverse.
Hannabelievedthatintheevolutionoflifenaturalselectionfollowedapathofgreaterandgreaterfreedom
tofinallyarriveatthehumansoma.
Intheearly1970s,Hanna,thenChairmanofPhilosophyattheUniversityofFlorida,wasintroducedtothe
workofMosheFeldenkrais,anIsraeliphysicistandbodyeducatorthattaughtFunctionalIntegration(FI).
MeetingFeldenkraisandwatchinghimworkhadagreatimpactonHannaastheFIMethodwascompatible
withHannassomaticphilosophy.In1975HannaarrangedthefirstFeldenkraistrainingprogramintheUnited
Copyright2012,JamesKnightandwww.YogaJP.com

StatesasdirectoroftheHumanisticPsychologyInstitute(nowtheSaybrookInstitute).Hecontinuedhisstudy
withFeldenkraisforover13yearsandpracticedattheNovatoInstituteforSomaticResearchandTraining,an
institutewhichheandhiswifeEleanorCriswellHannaEd.Efoundedin1975.
Hannasworkcontinuedtoevolveandhestartedtoincorporatehisowntheoryandmethod.Hebelievedthat
educationisthemannerinwhichahumancanmosteffectivelyregaincontrolofsensorimotorsystems.Inthis
wayHannahelpedhundreds,ifnotthousandsofpeoplefromallovertheworldcomeoutofpain.Heachieved
thisefficientlybyaddressingwhathenamedsensorymotoramnesia,andreplacesitwithsensorymotor
awareness.Hecoinedtheterm"Somatics"in1976.
In1990heofferedhisfirsttrainingprogramforHannaSomaticEducationattheNovatoInstituteforSomatic
ResearchandTraining.
Noteworthy:
SomepeopleaskwhatisthedifferencebetweenHannaSomaticsandFeldenkrais?Whilethetheoryissimilar
inFunctionalIntegration(FI)andHannaSomaticEducation(HSE)themaindifferenceisfoundinhandsonand
tablework.InFItheclientismorepassiveandreceivesthework.InHSEtheclientismoreinteractiveand
doesthemajorityoftheworkinasession.
Differentareasofthebrainareinvolvedwiththetwoapproaches.FIprimarilyaffectsthesensorycortex,
whichcontrolsfeelingsoftouchandsensation.HSEprimarilyaffectsthemotorcortex,whichcontrols
movementsoffineandgrossmotorskills.

Asmentionedabove,ThomasHannaiswellknownforintroducingtheconceptsofselfregulationandsensory
motoramnesia.PerhapsthemostimportantthingthatmakesHSEstandoutistheemphasisofguidinga
persontoexperiencethereeducationfromthefirstpersonpointofviewfromtheinsideout.
Inadditiontocountlessarticles,essays,andotherpublications,booksauthoredbyThomasHannainclude:
TheThoughtandArtofAlbertCamus(1958)
TheLyricalExistentialists(1963)
BodiesinRevolt:APrimerinSomaticThinking(1970)
TheEndofTyranny:AnEssayonthePossibilityofAmerica(1970)
TheBodyofLife(1980)
Somatics:ReawakeningtheMind'sControlofMovement,Flexibility,andHealth(1988)

Forthoseofyouwhowouldlikemorebackground:
TherootsofHannaSomaticEducationwasalsoinspiredthroughtheseinfluences:
F.MatthiasAlexander,fatheroftheAlexanderTechnique,wasthefirstpersontotakesomaticeducationout
oftherealmofshamanisticmysteryandestablishitasaverifiable,pragmatictechnique.
QuiteindependentlyofAlexander'swork,anotherapproachtosomaticeducationwasmadebyateacherof
physicaleducationinBerlinElsaGindler.GindlerconductedclassesinGymnastik,wheresheinvitedher
studentstofocusuponthesensationswithintheirbodiesastheywentthroughvariousmovements.Students
wereaskedtofocustheirattentionnotonthemovementsthemselves,butontheinternalfeelingsofthese
movements;forexample:Howisonebreathingduringthemovements?Howdoestheweightofthebody
duringmovementshiftovertheheels,thehips,andsoforth?
Gindlerwasmakingherstudentsfocusonthe"meanswhereby"ratherthanthe"end"ofexternalmovement.
Theresultwasthat"miraculous"changesbegantooccurinthebodiesofthosewhotrainedwithGindler.
Again,theprinciplewasthesame:Turnconsciousattentioninwardtotheproprioceptivebackgroundofan
objectivemovement,andthequalityoftheobjectivemovementbeginstoimprove.Greaterselfcontrolis
gainedbymeansofgreatersensoryawareness.
AnotherpresencewasaddedtothisburgeoningfieldbyanotherAlexander:GerdaAlexander.Shehadno
relation,intellectuallyorfamilially,toF.Matthias.WorkingfromhercenterinCopenhagen,sheexpandedthe
fieldofsensorymotorlearningwithnewemphasis:shetaughtherstudentstobecomemastersof
proprioceptionsensoryawarenessbecamealmostanendinitself.Theendwasselfknowledge,andthis
sensoryknowledgeresultednotonlyingrace,coordination,andgoodcarriage,butalsoinacalm,measured
lifeofthespirit.ThiswassimilartotheeffectsoftheotherAlexander'smethods.
MosheFeldenkrais,anIsraeliphysicist,wentfurtherwiththeseprincipalsasheopenedadoortothe
possibilityofasystemofclinicalsomaticeducation.Whatwaslackingwas(1)acomprehensivediagnostic
theoryforunderstandingtheoriginofthetypicalneuromuscularposturaldistortions;(2)ageneralsomatic
theoryofsensorymotorprocess,includingintroducingtheconceptofsensorymotoramnesia;and(3)a
methodofsomaticeducationthatnotonlygavethelearnerthesensoryfeedbackofKineticMirroringand
"meanswhereby"instruction,butalsowentthefullrouteofengagingthelearner'smotoractionssoastouse
thefullcapacityofthesensorymotorfeedbackloop.Moshebroughtallofthisandmoretothefieldof
Somatics.

7TIPSANDGUIDELINESFORGENTLEYOGATHROUGHSOMATICEXPLORATION
AKA:GYSE
Themovementsyouarelearningareinherentlysafeandnatural.However,ifyouhaveamedicalconditionor
injury,pleaselistentoyourbodycarefully.Also,checkwithyourphysiciantogetapprovalfortheseexercises.
Doneproperly,thesemovementsrelaxandcoordinatethemusculaturesystem.Occasionally,sorenessmay
resultforadayortwoafterdoingthemovementsasthebodyreleasestoxinsstoredinthecontracted
muscles.However,ifyoursorenesspersistsorworsens,stopdoingtheseexercisesandconsultyourphysician
orHealthCareProfessional.
Tosupportyouinyourpractice,pleaseutilizethefollowingtipsandguidelines:
Environmentandwhattowear:
Itispreferabletodotheseexercisesinaquietareawhilelyingonablanketoryogamatonafirmsurface.The
lessexternalstimulus,themoreeffectiveyourrepatterningwillbe.Mellowmusiccanenhanceapeaceful
environment,aswellascandlesandlowlighting.
Wearlooseandcomfortableclothing.
Smallpillowsandblanketsnearbycanbeusefulformodifyingtheexercises.
Closeyoureyesduringthemovements
Youarelearningtoselfreference.Keepyourawarenessonthesensationsofyourbody.Ifyoureyesremain
openyoucouldmissthesubtletiesofthemovementandlessenthebenefit.
Honoryourlimits~Featheringtechnique
Beawareofwhatyourbodyistellingyou.Youshouldneverendurepain.
Onceyouidentifyyouredgeofsorenessortightness,thenbackoffalittleandexplorethatareaofyour
bodysafely.Gracefullymoveinandoutofthemovementsbyvaryingtheangle,speedandrangeofmotion.
Sometimeslessismore.
Therearemodificationsforeveryexercise,solearntotrustwhatyourbodyistellingyou.

Also,thebenefitsofdoingtheseexercisesarecumulative,soeachtimeyoudothemyoushouldexperience,if
evensmallatfirst,animprovementinrangeofmotion.
Moveslowlyandmakeitsmooth!
Takeyourtime.Thewaytoreverseoldhabitualpatternsisthroughbuildinginternalawareness.Moving
slowlyandconsciouslywillreempoweryourmusclecoordination.Thinkoftheseexercisesasanexploration
andnotsomethingtomovethroughquicklysothatyoucansayyouvedonethem.
Easeandmobilitywillcomeovertime!Nevertrytoforce,struggle,orpushyourself.Someoftheseexercises
maybechallengingatfirst,buttheyarenotmeanttocauseyoustrainorpain.
Ontheflipside,ifsomethingfeelsgoodthenkeepdoingit!Ifanexerciseisbringingyoupleasure,thenenjoy
andaccentuatethosefeelings!
Focusyourattentionspecificallyonthemusclesyouareusing
Thesemovementsaredesignedasawaytoreeducateyourmindandmusclecooperation.Itisbesttokeep
yourattentionfocusedonthespecificmusclesyouareinstructedtouse.
Isolateeachmuscleormusclegroupwhilekeepingtherestofyourbodyrelaxed.Forexample,ifthe
instructionistoliftyourleftshoulderonly,thendothebestyoucantokeepyourrightshoulderrelaxedwhile
youdothemovement.
Theuniquesignatureofthisworkistheempowermentsyougainbecauseyouarelearningtoselfregulateand
regaincontrolofthemusclesinyourbody.Themorecontrolyouhave,themorechoicesyouhaveinyour
body,whichequalsfreedom!
PauseandEnjoy!BecomeWitnessConsciousness
Taketimetofeelthebenefitsfromyourefforts.Aftereachexercisepauseforatleast60secondsandfeelall
ofthenewsensationsinyourbody.Alsonoticeyourbreath.Icallthisprocessusingwitnessconsciousness.
Itiswhenyoubecometheobserver.Itisntsomuchathoughtprocessasitisafeelingstate.
Aswellasbeingenjoyablethisfeedbackthatyouareregisteringisimportantintherepatterning:yourbrainis
integratingthenewlearning.Yourbrainespeciallyenjoyslearningthroughcontrast.Itisgreattohavebefore
andafterawareness.Thisiseasytodowhenyouaredoinganexercisethatfirstisolatesjustonesideofyour
body.Youpause,witness,andthendotheotherside.
Copyright2012,JamesKnightandwww.YogaJP.com

Thinkoftheresetbuttononyourcomputer.Yourmusclesareresettingpatternseachtimeyouperform
theseexercises.
Repetition:
Thebenefitsoftheseexercisesarecumulative.
Irecommenddoingtheseexercisesseveraltimesaweek.Ifyouarestrengtheninginjuredmuscles,itis
beneficialtodotheseexercisesonceaday.Ifyouarepracticingtheseexercisesasmaintenance,itisbeneficial
todothemseveraltimesaweek.
Theaveragerepetitionforeachexerciseisbetween3to10.Nomorethanten.Dontoverdoit.Less(and
rememberSLOW!)isbetterforthisstyleofmovement.Keepyourattentionfocusedonthemusclegroupyou
arerepatterning.
Remember,thisisareeducationthatyouaregivingyourmind/body.Thebrainneedstimetointegratethe
newlearningbeforeyoumoveon.

Enjoy!
JamesKnight,CertifiedHannaSomaticEducator
www.energyflowing.com
(760)8288877

PRACTICE
ForthePracticePortionofthisworkshopIwillbe:
Definingwhichpartofthebodywewillbetargeting.Iwillbegivingcasestudiesofmystudentswhohave
benefited.
Guideyouthroughthemovementsoyoucanhaveyourownexperience.
Reviewingthedetailsofeachsequencewhileofferingtipsandmodifications.
DiscussiontofollowwithQuestionsandAnswers.

PREPARINGYOURBRAINFORLEARNING:
RESTORATIVEYOGAPOSESFORMEDITATION
LEGSUPTHEWALLVIPARITAKARANI
Thisisagentleandpowerfulwaytostartyourpractice.
Withyourlegsupthewall(andeyesclosed)youare
intentionallybringingyourfullselfintothemomentby
choosingtorelaxandshiftbrainwaves.Thisposeisalso
veryrestorativeandrejuvenatingforthemind/body.
Time:510minutes

INVERTEDFROGPOSE:SUPTA
BADDHAKONASANA
Thiscontinuestobepartoftherestorativeyogasequence
whereyouaretrainingthebraintostayinanalpha
wavelength.Itisalsoagoodforatransition(andrelief!)
afterthelegshavebeenupthewallforsolong.Eyesare
stillclosedandattentionfocusedinward.
Time:1minute

LYINGTWIST
Thisispartoftherestorativeyogasequencewhereyou
arecontinuingtotrainthebraintostayfocusedinwardly.
Itisalsoagoodmovementfortransitionfromlyingto
sitting.Youarewarmingupthehips,lowerbackmuscles,
andthemusclessurroundingthespinefromthetailbone
totheneck.
Time:1minuteeachside

NECKANDSHOULDERS
FOOTSLIDERS
Thismovementhelpstolengthenandrepatternthesame
musclesinBowingForward:themusclesthatattach
nearorontheocciputandfanoutdowntowardsyour
shouldersandmiddlepartofyourback.Thisisoneofmy
favoriteSomaticexercisestoteachbecauseofthehighly
noticeableincreaseinrangeofmotioninyourneckevery
timeyoucompletetheexercise.
Time:5minutes

NECKROTATIONS
Thisexerciseisperformedcontinuouslyandinanorganic
fashion.Theentireupperbodycanbeinvolvedwiththis
movement,especiallytheshouldersanduppertorso.Itis
agreatwaytosetthepacefortheremainingexercises.
Time:2minutes

NODDINGYES
Thismovementhelpstolengthenandrepatternthe
musclessurroundingthesidesoftheneck:scalene,

sternocleidomastoid,andthelevatorscapulae.The
levatorisaskeletalmusclesituatedatthebackand
sideoftheneck,andleadingdownontopofthe
shoulder.Whenmostpeoplecomplainthattheir
shouldershurt,thisisthearea.
Time:2minutes

CELTICCROSS
Thismovementhelpstolengthenandrepatternthe
musclessurroundingtheshoulder.Itishighlyeffectivefor
relievingpainandtensionbetweentheshoulderblades,
andalsothefrontoftheneckandchest.
Time:7minutes

THECOMPLETEBODYFROMHEADTOTOE
CATSTRETCHSERIES
Thisexercisesequencewillaffectalmosteverymajormuscleinthebody.Itisagoodchoiceifyouhavelimitedtimeto
performyourdailyexercises.Iteachthissequenceinalmosteveryclassbecauseitwarmsupthecoreandprepares
thebodyformoreadvancedtechniques.ItisnicetostartandendinSavasana.Noticethedifferencehowyoufeel
beforeandafterperformingtheexercises.
Time:10minutes

ARCHANDCURL

SIDECRUNCHES

ARCHANDCURLWITHATWIST

LIGHTHOUSE
Thisisanotherexercisesequencethatwillaffectthemajor
musclesoftheback,shoulder,neck,andhips.Thereare5
setsofinstructions.Withyoureyesclosedtakeyourtime
andexploreyourrangeofmovement.Thisisafunsomatic
explorationtowitnessbeforeandafter.Bytheendof
theexercisesyouwillmostlikelyseeasignificantrange
increase.Thismeansthatthemusclesinyourback,neck
andhipshavelengthenedandrelaxed.

Time:8Minutes

Checkingtoseeyourrangeofmovementbefore
1stSet
Torsoandheadgoingthesamedirection

2ndSet
Torsoandheadgooppositedirections

3rdSet
Torsoandheadgosamedirection,buteyesgoopposite
direction

4thSet
Whileinastationarytwistthehead,shoulderandelbow
liftupanddown

5thSet
Everythinggoesinthesamedirection

Checkingtoseeyourrangeofmovementafter

HIPS,LEGS,ANDKNEES
MODIFIEDPIGEON:EKAPADARAJAKAPOTASANA
ThisexercisesequencetakesatraditionalyogaasanaandaddsSomaticExplorationprinciples.Youmoveintoposestep
bystep.Startbyrollingofftoonesidewhilerestingonyourelbows.Slowlycontractandreleaseyourlegmusclesas
youmovedeeperintothislegstretchandhipopener.
Time:10minutes

BOUNDANGLE:SUPTABADDHAKONASANA
ThisisanothertraditionalyogaposethataddsSomaticExplorationprinciples.Youwillbesurprisedhowmuchmore
rangeofmotioninyourhipsandinnerthighsyoullgetbysqueezingandreleasingthemusclessystematically.Trythis
severaltimes.
Time:5Minutes

SWIMMINGFROG
ThisisaSomaticExplorationsequencedesignedforthehipsandlowerextremities.
Thisisanexcellentsequenceforanyonewhodoesalotofyoga,walking,hiking,orbiking.
Time:10minutes

Onefootslidestofollowtheinsideoftheoppositeleg
towardsthepelvis.

Onefootslidesouttomakeaquarterturntotheside,
towardsthehip.Keeptheotherlegstraight.

Legsrestcompletelyinbetweeneachrepetition.

Repeat.

INTEGRATION
FLAMINGO
ThisSomaticExplorationexerciseiswonderfulforthe
entirebodyfromheadtotoe.Ioftenkidmystudentsthat
itisalmostasgoodasgettingamassagebecauseyouwill
feelrejuvenatedafterperformingthisexercise.

Takethetimetoenjoythepleasantsensationsasyou
reachandstretch.Inthisexerciseyourerollingonthe
floorinamovingtwist.Theheadrollsonthegroundand
followsthetoparmasyoumoveleftandright.Bottom
legandarmarestationary.Enjoy!
Time:4minuteseachside

ADVANCEDARCHANDCURL
IalwaysliketobookendmySomaticExplorationroutinewitharchesandcurlsbecausethesemovementsharmonize
frontandback,andtoptobottom.Theinstructionsforthisadvancedversionincludemoredetailwiththefeetagainst
thefloor(pushingdownwhenyouflattenthebellyandtuggingduringthecurl).Thisgivesmorefeedbacktothebrain
andemphasizesnewrepatterningtorelievethelowerbackfromdiscomfort.
Thissimpleexerciseengagesthecoremusclesandinsuresthatyourlowerbackwillremainopenandrelaxedafteryour
practice.
Time:3minutes

CORPSEPOSE:SAVASANAWITHELLIPTICALBREATHINGMEDITATION
Afteryougetintoacomfortablepositionlyingonyour
back,trytheEllipticalBreathingMeditation.Thiswillhelp
yougetconnectedtoyourbreathanduseintentionto
balanceallofyoursystems.Ilovethistraditionalyoga
asanabecauseyougettocompletelyrelaxallofyour
musclesandbebathedintheLightthatyouare!

Feelthesensationsalloveryourbody.Systematically
moveyourawarenesstoeverysinglepart.Feelyour
aliveness.Feelyourlifeforcepulsingthrougheverymuscle
andeverytissue.
Noticeifyoucanfeelaslighteffervescencejustunderthe
skin.IcallthistheSomaticBuzzbecauseIfindthese
sensationsuniquewhiledoingGentleYogathrough
SomaticExploration.
Asyoucontinuetoobserve,throughwitness
consciousness,thePranaiscoursingthroughyour
body/mind/spiritandaligningyoutoyourtruest
magnificentnature.
Time:Atleast5minutes

Namaste
JamesKnight

JAMESKNIGHT
JamesisanIntegrativeTherapistandhaspracticedinthefieldofHealingArtsforovertwentyyears.He
maintainsathrivingprivatepracticeandrunseventsandworkshopsoutofhisofficeinSanDiego,California.
HeiscertifiedinCoreEnergetics,HannaSomaticEducation,massagetherapy,andyoga/meditation
instruction.HeistheoriginatorofGentleYogathroughSomaticExploration(GYSE)methodologyandcreated
theGentleYogathroughSomaticExplorationDVDwhichisacomprehensiveseriesofsomaticmovementsfor
theentirebody.FormoreinformationonJames,visitwww.EnergyFlowing.com.

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IndepthGentleYogathroughSomaticExploration(GYSE)
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GENTLEYOGAFORPLUSSIZES
WITH
NAOMIJUDITH

ABOUTGENTLEYOGAWITHNAOMI .............................................................................................. 3
GENTLEYOGAWITHNAOMISERIES .................................................................................................. 3
SPINEWARMUPS ...................................................................................................................... 3
BASICWARMUP.............................................................................................................................................. 3
LOWERBACKPOSE&HIPOPENER ....................................................................................................................... 3
PREPARATIONFORLEGRAISE .............................................................................................................................. 4
LEGRAISEWITHSTRAP ....................................................................................................................................... 4
WARMUPRELAXINGPOSE ................................................................................................................................ 4
TIGERRESTING ................................................................................................................................................. 4

SEATEDPOSES ............................................................................................................................ 4
VARIATIONOFASEATEDPOSE ............................................................................................................................. 4
PALMING ......................................................................................................................................................... 5
SELFMASSAGE ................................................................................................................................................. 5
SEATEDSIDEBEND ............................................................................................................................................ 5
SELFMASSAGE ................................................................................................................................................. 5

CATSERIES&SEATEDTWISTS........................................................................................................ 5
VARIATIONOFCATSTRETCH................................................................................................................................ 5
VARIATIONOFFROGPOSEAND/ORCHILD'SPOSE ................................................................................................... 6
VARIATIONOF4WAYSPINALTWIST .................................................................................................................... 6
VARIATIONOFSEATEDTWIST .............................................................................................................................. 6
VARIATIONOFSIMPLETWIST .............................................................................................................................. 6

STANDINGPOSES ........................................................................................................................ 7
STANDINGSIDEBEND ........................................................................................................................................ 7
STANDINGFORWARDBEND ................................................................................................................................ 7
Copyright2012,NaomiJudithandwww.GentleYoga.com

STANDINGPOSE................................................................................................................................................ 7
TIGERINCAT'SSTANDINGPOSE ........................................................................................................................... 7

ABOUTGENTLEYOGAWITHNAOMI
GentleYogawithNaomiisaformofclassicalhathayogathatitsoriginatorNaomiJudithhaspracticedand
taughtformorethan25years.Althoughtrainedandcertifiedinthetraditionalhathayogasystem,Naomi
developedthisgentler,slowerpacedpracticetomakeitmoreaccessibletopeopleofallsizes,ages,and
fitnesslevels.TheGentleYogawithNaomisystemremovesanyfearsorchallengesindoingyoga,whileit
alsoassistswithstressreductionandweightmanagement.Itcreatesanatmosphereofsafetyandcomfort,
fosteringselfacceptanceandselflove.
"Mymissionistoinspirehealthandwellnessbyeducatingandsupportingindividualstolove,nurtureand
valuethemselves;toteachpeoplehowtotaketimeoutandcreatebalanceintheirlives;andtoempower
womeninfeelingsafeandcomfortablejustthewaytheyare."
NaomiJudith,ERYT

GENTLEYOGAWITHNAOMISERIES
SPINEWARMUPS
BASICWARMUP
Thislimbersupthejoints.It'simportanttostartwithsomevery
simpleinstructions,inordertogivethestudentsanearlyfeeling
ofsuccess.

LOWERBACKPOSE&HIPOPENER
Youwanttowarmuptheirspinesbeforetheygetintothe
seatedmovements.Youwanttogivesomechallengesto
studentswhowanttogofurther,butyoualsowanttomakeit
veryeasytobesuccessful.

PREPARATIONFORLEGRAISE
Heretoo,thisisawarmuptolegraises.

LEGRAISEWITHSTRAP
Keepguidingstudents,tellingthem,"Challengeyourself,but
don'ttortureyourself!Onlygoasfarasyoufeelcomfortable,
andmakesureyourbuttocksstayonthemat."

WARMUPRELAXINGPOSE
Thisispartofrelaxingandselfmassage.

TIGERRESTING
Anydoubtsabouthowtorelax,checkoutTiger.Sheknowshow
todoitperfectly.

SEATEDPOSES
VARIATIONOFASEATEDPOSE
Youneedtoemphasizeoverandoverhowimportantitistobe
seatedinacomfortableposition.Youwillfindthatsometimes
largepeoplewillsitwiththesolesoftheirfeettogether,with
theirkneesoutandupalittle,becausetheycan'tgettheirknees
down.

PALMING
Thissoothesandcalmstheeyes."Mymissionistoinspirehealthand
wellnessbyeducatingandsupportingindividualstolove,nurtureand
valuethemselves;toteachpeoplehowtotaketimeoutandcreate
balanceintheirlives;andtoempowerwomeninfeelingsafeand
comfortablejustthewaytheyare."NaomiJudith

SELFMASSAGE
Thissupportsenergizingandincreasingcirculationtothebody.

SEATEDSIDEBEND
Thismovementisastretchingexerciseaswellasastrengthening
one.Thelongerstudentsholdthepose,themorestrengththeir
muscles,andultimately,theirarms,willhave.

SELFMASSAGE
Whiledoingthebodymassage,watchtheclassandobservewho
cantouchtheirtoesandwhocan't.Alwaysbereassuringabout
honoringthebody'slimits.

CATSERIES&SEATEDTWISTS
VARIATIONOFCATSTRETCH

Therearestudentswhodonothavestrongwristsandcannothold
themselvesinthisboxformorethanacoupleofseconds.Theycan
staydownontheirelbowsanddothemovementfromthere.Itisn't
thesamestretch,butitwillallowthespinetomove.

VARIATIONOFFROGPOSEAND/ORCHILD'S
POSE
Toassistthosewhocannotsitbackontheirheels,placeapillow
behindthekneesontopofthecalves,thenhavethemsitback.
Encourageyourstudentstofindtheircomfortzoneinthisposition.

VARIATIONOF4WAYSPINALTWIST
Itisimportant,especiallyinthefirstcoupleoflessons,toemphasize
thatstudentsgothroughthemotions,insteadofgoingforthestretch,
becauseasyougothroughthemotions,thestretchhappens.

VARIATIONOFSEATEDTWIST
Themoremotionthebodydoes,themorestretchitisableto
accomplish.Itisamazinghowthebodywantstogofurtherand
furtherintoeachstretchandbreath.Thisisespeciallyhelpfulfora
beginnersothestudentavoidshurtingherself/himself.

VARIATIONOFSIMPLETWIST

Ifyouseestudentscomparingthemselveswithwhatotherstudents
aredoing,remindthemthatyogaisjustforthem.Suggesttheykeep
theireyesclosed.Thisistimethey'vetakenoutforthemselves,andit
isnotusefultocomparetheirbodiesorposestoanyoneelse's,and
theirownbodywillbedifferenttodaythanitwasyesterday,orwillbe
tomorrow.

STANDINGPOSES
STANDINGSIDEBEND
Besuretoemphasizetokeeptheelbowsstraightandonlygoasfar
ascomfortable.

STANDINGFORWARDBEND
Thisbendbenefitstheshoulders.

STANDINGPOSE
Abodyscanatthispointisagoodtransitiontobringyourstudents
backdowntotheirmats.Otherwise,youmayjustwishtohave
everyonelowerthemselvesdownandskipthispart.Itreally
dependsontimeandwhatyouwanttoaccomplishfortheperiod.
Thebodyscancantakeasmuchasfiveminutes.

TIGERINCAT'SSTANDINGPOSE
Noticehowwellsheknowshowtostand.

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howtoachievestressreduction.Sheistheproduceroftheinstructionalvideo,"GentleYogawithNaomi,"which
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Thismanualwillguideyoustepbystepwithclearphotographs
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