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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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.
Date Published
March 13, 2025
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