Upper Body Yoga
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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Upper Body Yoga
This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Sequence 1 – Repeat Five Times
Position 1:
Breathe in – hands together at chest.
Position 2:
Breathe out – reach hands forward.
Position 3:
Breathe in – take arms wide.
Position 4:
Breathe out – hands back together at the chest.
Sequence 2 – Repeat Five Times
Position 1:
Breathe in – reach hands above head.
Position 2:
Breathe out – circles the arms down and behind.
Position 3:
Breathe in – reach arms above head.
Position 4:
Breathe out – hands together at chest.
Sequence 3 – Repeat Five Times
Position 1:
Breathe in – take arms wide.
Position 2:
Breathe out – twist to the left.
Position 3:
Breathe in – back to centre.
Position 4:
Breathe out – twist to the right.
Position 5:
Breathe in – back to centre.
Position 5:
Breathe out – hands together at the chest.
This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Sequence 1 – Repeat Five Times
Position 1:
Breathe in – hands together at chest.
Position 2:
Breathe out – reach hands forward.
Position 3:
Breathe in – take arms wide.
Position 4:
Breathe out – hands back together at the chest.
Sequence 2 – Repeat Five Times
Position 1:
Breathe in – reach hands above head.
Position 2:
Breathe out – circles the arms down and behind.
Position 3:
Breathe in – reach arms above head.
Position 4:
Breathe out – hands together at chest.
Sequence 3 – Repeat Five Times
Position 1:
Breathe in – take arms wide.
Position 2:
Breathe out – twist to the left.
Position 3:
Breathe in – back to centre.
Position 4:
Breathe out – twist to the right.
Position 5:
Breathe in – back to centre.
Position 5:
Breathe out – hands together at the chest.
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