Yoga for People with Disabilities

Many types of physical exercise can be challenging for people with disabilities to perform. Recently, yoga exercises have slowly emerged as a good alternative to traditional exercises for people with various limitations. It's simple and adaptable movements and positions (asanas) combined with the goal to exercise the mind and body can be very helpful in staying fit, building strength and reducing stress. Most of them can be just as effective when done sitting in a chair.

Here are a few easily adaptable poses:
Pranayama

Pranayama, the practice of controlling your breathing, is very important when doing yoga exercises. It is also useful in everyday life to help relieve stress. Normally when people become stressed they take short shallow breaths. Yoga's breathing exercises teach you to breathe deeply and completely. Sit down and if you can cross your legs in an "indian style" like position. Place one-hand on your stomach. Close your eyes, inhale deeply and then exhale.  Inhale deeply again but this time after you've inhaled, hold it and take one more sip of breath causing your chest to expand. Exhale completely and repeat. For even deeper breathing, try taking in a third sip of air causing the collar bone to rise.

Child's Pose
This is one of the simplest asanas. It is meant to be a resting position. Start by kneeling on the ground with your feet together. Sit back on your heels as much as possible. Support yourself with a pillow or folded towel or blanket between your bottom and feet if sitting all the way back is too difficult. If your disability prevents you from getting in this position simply sit in a chair or your wheelchair. (You can choose to place a chair in front of you for support when leaning forward.) With your arms extended in front of you slowly lean forward, bending at your waist. You can choose to keep you knees together or separated by a few inches. Once in position, you can allow your arms to stay extended in front of you or bring them down by your sides. Then rest! This asana is good for stretching your lower back, stress relief and insomnia.

Mountain Pose
To do this asana stand up straight with your feet together or no more than an inch apart. Ensure that your weight is balanced between your feet. Tighten your stomach, thigh and leg muscles. Roll and drop your shoulder blades down and back. Put your arms down by your side, face your palms forward and breath for 30 seconds. If your disability affects your balance or ability to stand, lean up against a wall or sit in a chair while doing this pose. This asana can help you maintain or refocus your concentration and control your breathing.

Upward Facing Dog
This asana is very beneficial. It stretches and strengthens your arms, chest, lungs, spine, shoulders and wrists. It improves your posture, and relieves stress and depression.
Lay flat, face down on a mat or bed. Place your palms flat down next to your chest with your fingers pointing forward and spread apart. If possible, press your feet into the mat as you unbend your arms pushing your upper body upward. Try to fully extend your arms lifting your hips off the floor. Lift your head and extend your neck. Hold this position for five deep breaths.

Seated Twist
This asana helps with digestion and flexibility in your spine. Sit down with your knees together. Place your right hand on your left knee and your left hand behind you on the chair. While inhaling, lengthen your spine. On the exhale twist to the left. Repeat this asana five times then switch to the other side.

Ankle Over the Knee Stretch
This asana is good for stretching the hip. Lift one foot up and rest it on your other knee. Try to slowly push your lifted knee to the floor. Slowly bend forward at your waist. Take deep slow breaths as you do this movement.


Source : Whatdisability