Being able to support our bodyweight is vital in enabling transition out of the chair, and up and down from the floor. This asana can help to maintain that strength and ability. Plank Pose should be worked towards in stages, and progress as the students get stronger.
Instruction
1.Begin with simple weight-bearing poses, such as Cat Pose (see p.50). With the hands and knees placed in correct alignment, transfer the weight of the body forward so that the hands, arms and shoulders bear more weight. This will enable you to get used to taking weight onto the hands, and will help when transferring from lying to sitting to standing.
2.Rock the weight back into the knees, and then repeat the action a few times more. Keep the spine in a straight horizontal line.
3.Breathe in, breathe out, and draw the abdominal muscles in and the pelvic floor up.
4.Lift the knees a little way off the floor, and try to hold.
5.Repeat four times.
Over the weeks, when strength is building, you can progress to:
6.Take one foot back, toes curled under, keeping the hips low and the core muscles engaged.
7.Take the other foot back, taking the weight of the body for a short time, before placing the knees back on the floor.
8.Rest back into your heels with arms stretched forward, in Swan Pose (see page 109).
Progress to full Plank Pose:
9.Keep the hips low and the legs and spine aligned.
Side lifts
Instruction
1.Sit on the floor with your legs to the right, and use your left arm as a prop.
2.Engage the pelvic floor.
3.Lift your hips off the floor, taking your weight onto your knees and hand. Come up just as far as you can.
4.Lower yourself back to the floor.
5.Lift and lower four times.
6.Repeat on the other side.
Other useful postures for building strength are:
•Cat balances (see pages 52 and 147) and standing balances (see pages 140–146).
•Chair Pose (Utkatasana) (see page 88).
•Downward-facing Dog Pose (Adho Mukha Svanasana) (see page 106).
Practise these in class regularly. Semi-squat, Cat Pose, leg and arm strengthening will all help to enable these vital movements.
WARM-UPS
It is essential to offer loosening, stretching and mobilising warm-ups before full practice. This will enable you to see how everyone is, to let them become aware of their bodies and begin to focus on what they want out of the session. As with any yoga class, it is good to offer awareness and centring practices and to modify them according to group needs, time of year, temperature and the general demeanour of the group as a whole.
You might offer a standing, sitting or lying start, and you will probably find that there is a mixed range of ability in the group, with some people sitting and some standing. Offering a variety over the weeks means that there is always something that everyone can do as part of the programme.
Breath awareness, as a starting focus
This can be done in any position, and allows the student to explore their normal breathing pattern. It can be guided by asking the following:
•Where do you feel your breath?
•Is it low down in your belly, or higher in your chest?
•Can you feel movement in your sides as you breathe?
•Can you feel any movement in your back? Whereabouts in your back can you feel it?
•Where do you feel your breathing starts?
•Can you take your breath down lower?
At this point we have the opportunity to explain full breathing and its benefits, and to follow this with teaching full three-part breath with the focus on experiencing the breath in the front, sides and back of the body.
Parkinson’s/MS note: If there is severe curvature of the spine or poor posture, as we often see in Parkinson’s, this will limit breathing. Muscle spasm can also be a limiting factor. However, encouraging even the smallest change can be energy-enhancing. Good breathing will have a knock-on effect in the prevention of infections and other breathing problems that can be a complication for people with Parkinson’s and MS. Further Pranayama (breathing) practices are discussed in a later section (see page 211). In order to breathe well, the whole musculature needs to open, soften and release. Working on the muscles of the neck (scalenes and sternocleidomastoid), muscles of the occipital ridge and muscles of the upper chest (pectoral) and upper back (trapezius and rhomboids) will help the breathing process and improve posture to aid good breathing. One of the characteristics of Parkinson’s is a drooping head, and neck problems can ensue. Yoga can help strengthen and stretch the related areas, encouraging good posture and thus boosting confidence.
Body scan, levels of being
I often use this as a starting point in a class. It engages attention and brings mindfulness. It is a useful way to make a ‘before and after’ comparison. A similar process can be used at the end of class so that differences can be noted.
Instruction
1.Come into a comfortable lying (or seated) position.
2.Let your breathing steady.
3.Be aware of how your body feels.
4.Begin at your feet and notice any sensations in your feet: are they comfortable, heavy, warm? Is there any pain, stiffness, tightness? Are they numb?
5.Bring your awareness up through your legs, through your knees and thighs, and be aware of any sensations.
6.Continue up through your body, with awareness of what is happening today, where there is comfort or discomfort. You may notice areas that feel in need of stretching or softening, and even areas that feel good.
7.Move up through your middle, chest and back, noting what you feel.
8.Through your arms, shoulders, head and neck, which parts feel alive and which feel as if they need attention?
9.Become aware of your whole body, just as it is right now.
10.Now be aware of your energy level. Do you feel bright and alive, or tired and drained? Are you full of energy or depleted? You do not need to look for reasons why; this is just how you are now.
11.How are you feeling emotionally? Are you happy, angry, bored, feeling down, frustrated, calm? Again, do not look for reasons why, as this is a snapshot of how you are now.
12.Do you feel spiritually nurtured and connected with your higher self?
13.As you practise yoga, feel that your whole being can be brought into balance.
14.Move and stretch, ready to begin.
NECK RELEASE AND STRENGTHENING
These movements can be done either sitting or standing. It is good to do them at the beginning of class as a warm-up, but they can also be used as a ‘wake-up’ after relaxation.
First, attention must be paid to the position of the spine, encouraging an upright posture and lengthening up through the crown of the head. Encourage the shoulders to move downwards and to soften.
Rotations
Instruction
1.Turn the head along the central axis of the spine. Keeping in a level plane, moving first right and then left, coordinate the breathing with the movement.
2.Maintain