Yoga safety guidelines…
Encourage beginners to start slowly and learn correct alignment in the positions
Demonstrate the use of yoga straps and block to make exercises more accessible for those with limited mobility
Use regressions and progressions to fine tune the intensity for individuals.
Move slowly in and out of positions using control and breath, without momentum.
Never assist or hold a member in a position they can’t achieve on their own.
Remind members to breathe rhythmically so they dont hold their breath
Reinforce the benefits of having patience when learning a new way to move the body
Be mindful of regression for members with wrist, shoulder or back pain, and high or low blood pressure (modifications usually required)
Yoga block height
Widest surface of block = lowest level of support and is the most stable position
Long edge of block = more height but slightly less stable
Short edge - the most height but also the least stable.
What benefit do exercises where you are weight bearing on the hands give?
Strengthen wrists forearms and shoulders
Improve range of motion in wrists
Improve upper body alignment
Alignment cues to ensure safety when weight bearing on hands…
Hands placed under shoulders (with exception of a few exercises - such as downward dog.
Fingers spread wide, middle/index finger pointing to front edge of mat.
Fingers grip mat with even pressure between thumb and little finger
Shoulder girdle and core muscles remain active, with a slight lateral shoulder rotation
To maintain recruitment if stabilizing muscles - press hands into mat (or imagine pressing the mat away room you)
Encourage members to build load gradually, with regression/ modifications as necessary (if memebr expediting wrist pain orr discomfort - many of exercises can be performed with knees or forearms on floor).
Yoga Regressions…
General rules that can be applied for regression of exercises
Decrease range of motion (where limited flexibility)
Use yoga blocks or straps.
Bend knees in forward folds to reduce the load in lumbar spine
Reduce body weight resistance by placing knees on mat.
Place forearms on mat if have wrist pain
Widen base of support for greater stability
Reduce number of breaths the exercise is held for
Simplify movement by only moving the legs or arms, instead of whole body
Encourage rest in child’s pose if needed
Yoga progressions…
General rules that can be applied for progression of exercises
Move through greater range of motion (requires more control)
Increase resistance by extending arms and legs further away from body
Reduce stability of the exercise by narrowing the base of support, or moving feet closer together in standing exercises, or working on a single leg or arm on the mat.
Increase hold time at the end range of the movement and slow the movement down
Progress the complexity of the movement (challenges the Neuromuscular system)
Simple alignment cues for yoga
Essential to press down into mat (with whatever part of body in connection with mat - feet / hands / forearms)
Wheb Standing - spread toes, press down into balls of feet and centre of heels (to activate leg and hip muscles).
When on hands (I.e downward dog) - spread fingers snd grip mat with fingertips pressing equally between thumb and little finger.
When on forearms or hands - laterally rotate shoulders to activate shoukder girdle muscles and protect the shoulder joint
Yoga forward bends
Good for what?
Key alignment points?
Good for stretching calves and hamstrings and release lower back.
Can also build strength in full range of motion in ankles , knees and hips. And have calming effect on mind.
Key alignment points
Initiate movement from hips with anterior tilt at pelvis.
(Should always be an acute angle at hip joints - if poor flexibility then bend the knees to release the hamstrings) .
Spine should remind neutral and lengthened for as long as possible. Core is engaged.
Keep breath moving.
Extend spine Gently on each inhale and deepen stretch on each exhale
Yoga back bends.
What do they do?
Key alignment cues.
Bring awareness to spine and energies the nervous system.
Strengthen deep posterior muscles, maintain spine mobility and help keep inter-vertebral disc’s healthy.
Also great way to stretch front (anterior) side of body.
Can invoke fear for some people when they have experienced back pain - so essential to set people up properly and rncourage to work within suitable range of motion for their mobility.
3 key Alignment cues to help members to overcome fear and allow then toe secure back bends correctly.
1 - use the legs. All back bends initiated from lower body. So press through feet/ knees ensuring they are hip width apart to avoid compression of sacrum.
- Core muscles engaged to support the lumbar spine. Thoracic spibe extended prior to lumbar spine to reduce compression.
Neck can be extended too - if member can still swallow.
3.Move in and out of backbends slowly and controlled.
Yoga side bends
Key alignment cues
Help maintain spinal mobility and stretch/strengthen the obliques, erectus spinae, intercostals etc.
Key Cues
Ground the lower body - press down into feet/ knees / hips - part of body touching mat - to anchor the body.
Find neutral spine and engage core muscles.
Maintain open chest and lengthen both sides of wasn’t as you bend.
Inhale to prepare and stabilize.
Exhale to deepend the position.
Be mindful of members with spinal injury or discomfort - reducing range of motion if necessary
Yoga inversion
What is an inversion?
Benefits?
Key alignment cues?
Modifications required with what health issues/injury?
Any positoj hwre head below heart.
Has calming effect on nervous system, increase circulation to abdominal organs and thought to release effects of gravity on the body.
Cues
Always engage core muscles before miving into positon to support lower back.
Always maintain neutral neck alignment and avoid pressing neck into floor
Support weight of body through shoulders and back of head when lifting on floor
Breath rhythmically to prevent straining whilst holding the pose.
Release slowly,especially when returning to standing - to maintain blood pressure.
Modifications- required if have high blood pressure, glaucoma or neck or shoulder injury.
Yoga twists
Benefits?
Key alignment cues
Strengthen and stretch rotation muscles of torso.
Improve circulation to abdominal organs
Maintain flexibility of spinal column.
Bring nutrients to intervertebral discs.
Closed twists- compression the abdomen, creating a massaging effect.
Open twists - stretch the abdomen cavity to release tension.
Twists ate active and controlled.
Cues:
Elongate spine to find neutral and engage the core before moving.
Only move through range of motion that can be acheived by recruiting the spinal rotators.
Avoid using arms / legs to deepend further than mobility allows.
Focus is activation and stretching, not maximum rotation of joints.
Inhale to prepare.
Exhale to deepen twist
Regress if back pain or sensitivity.
Avoid closed twists and deep twists duting pregnancy
