Lean on Me
The Prison Phoenix Trust is a UK based charity providing prisoners with yoga and meditation classes, individual mentoring, peer-support and specialist educational resources accessible to a wide range of learning abilities.
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Lean on Me
1. Mountain
Stand, eyes closed, for 10 breaths.
2. Chair pose
With feet hip distance apart, feel your back rest on the wall for 5 breaths.
3. Forward fold
Relax your upper body, head, and neck. Stay for 5 breaths.
4. Warrior 1
Right leg forward for 5 breaths.
5. Intense stretch
Forearms or palms rest on the wall
for 5 breaths.
6. Repeat 4 & 5 on other side.
7. Warrior 2
Right hand and outer edge of foot connect with the wall for 5 breaths.
8. Peaceful warrior
Reach left arm and upper body towards wall for 5 breaths.
9. Repeat 6 & 7 on other side.
10. Boat pose
Forearms or palms rest on the wall
for 5 breaths.
11. Seated twist
For 5 breaths on each side.
12. Legs up the wall
Rest with legs up the wall or on
your bed for 30 slow, deep breaths.
1. Mountain
Stand, eyes closed, for 10 breaths.
2. Chair pose
With feet hip distance apart, feel your back rest on the wall for 5 breaths.
3. Forward fold
Relax your upper body, head, and neck. Stay for 5 breaths.
4. Warrior 1
Right leg forward for 5 breaths.
5. Intense stretch
Forearms or palms rest on the wall
for 5 breaths.
6. Repeat 4 & 5 on other side.
7. Warrior 2
Right hand and outer edge of foot connect with the wall for 5 breaths.
8. Peaceful warrior
Reach left arm and upper body towards wall for 5 breaths.
9. Repeat 6 & 7 on other side.
10. Boat pose
Forearms or palms rest on the wall
for 5 breaths.
11. Seated twist
For 5 breaths on each side.
12. Legs up the wall
Rest with legs up the wall or on
your bed for 30 slow, deep breaths.
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