Yoga Where You Are
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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Health
Yoga Where You Are
If you are looking to build a healthy body and peaceful mind, try these yoga postures which use your wall as support. In each posture, notice the support from each surface through your body and your steady, even breaths. See if you can stay in each challenging position for up to 5 breaths.
Mountain:
Stand, eyes closed, for 10 breaths.
Chair pose:
With feet hip distance apart, feel your back rest on the wall for up to 5 breaths.
Forward fold:
Relax your upper body, head, and neck. Stay for up to 5 breaths.
Warrior 1:
Right leg forward for up to 5 breaths. Then move into –
Intense stretch:
Forearms or palms rest on the wall for 5 breaths. (Repeat 4 & 5 on other side).
Warrior 2:
Right hand and outer edge of foot connect with the wall for 5 breaths. Then move into –
Peaceful warrior:
Reach left arm and upper body towards the wall for 5 breaths. (Repeat 6 & 7 on other side).
Downward dog:
For 5 breaths. Heels rest on the wall or floor.
Boat pose:
For 5 breaths. Lift chest and engage abdominals to protect your lower back.
Seated twist:
For 5 breaths on each side.
Legs up the wall:
Rest with legs up the wall or on your bed for 30 slow, deep breaths.
Seated meditation:
Sit upright for 5 minutes with your attention on the breath.
If you are looking to build a healthy body and peaceful mind, try these yoga postures which use your wall as support. In each posture, notice the support from each surface through your body and your steady, even breaths. See if you can stay in each challenging position for up to 5 breaths.
Mountain:
Stand, eyes closed, for 10 breaths.
Chair pose:
With feet hip distance apart, feel your back rest on the wall for up to 5 breaths.
Forward fold:
Relax your upper body, head, and neck. Stay for up to 5 breaths.
Warrior 1:
Right leg forward for up to 5 breaths. Then move into –
Intense stretch:
Forearms or palms rest on the wall for 5 breaths. (Repeat 4 & 5 on other side).
Warrior 2:
Right hand and outer edge of foot connect with the wall for 5 breaths. Then move into –
Peaceful warrior:
Reach left arm and upper body towards the wall for 5 breaths. (Repeat 6 & 7 on other side).
Downward dog:
For 5 breaths. Heels rest on the wall or floor.
Boat pose:
For 5 breaths. Lift chest and engage abdominals to protect your lower back.
Seated twist:
For 5 breaths on each side.
Legs up the wall:
Rest with legs up the wall or on your bed for 30 slow, deep breaths.
Seated meditation:
Sit upright for 5 minutes with your attention on the breath.
Neck, Shoulder and Back Relax
By The Prison Phoenix Trust
If you’re feeling tense or stressed, your neck and shoulders may start to hurt, because they’re tense too. Use these simple stretches any time you feel tight and uncomfortable, or like you could do with an unwind.
Health
ISSUE NO. 23
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2 MIN READ
Ask the Doctor: Nutrition
By Harley
Hello! I’m Harley, a doctor working in Victoria. Welcome back to Ask the Doctor!
Health
ISSUE NO. 22
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2 MIN READ
C No More: Peter’s Story
By Peter
If you’re reading this from inside, here’s what I want you to know.
Health
ISSUE NO. 22
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4 MIN READ
Feeling Good After the Gym
Reprinted with permission from Inside Time
Going to the gym and doing other hard physical work are great things to do for your body, but they can leave you feeling tight and sore. Put yourself back in balance with this yoga sequence – it will loosen muscles and ease aches.
Health