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TrainingManual
GENTLE,SENIORANDCHAIRYOGATRAININGMANUALVOLUME1
DevelopedandIllustratedbyateamofSpecialtyGentleYogaTeachers
EducationalResourceforYogaTeacherandPractitioners.Over200yogaposesand
sequences,fullyillustratedwithcontraindicationsandmodifications.
CHAPTERS:
IntroductiontoteachingGentle,SeniorandChairYoga
ChairYogawithSherryZakMorris
SeniorChairYogawithPaulaMontalvo
GentleYogaAdaptationsandModificationswithSherryZakMorris
GentleYogaTherapyfortheLowBack,KneesandHipswithJustineShelton
MatterofHeartGentleYogaforHeartPatientswithHeatherSager
GentleYogathroughSomaticExplorationwithJamesKnight
GentleYogaforPlusSizeswithNaomiJudith
FORMOREINFORMATION
GentleYogaTeacherResources,Trainings,Workshopsandteacherdiscounts,visit
www.YogaVistaAcademy.com
Copyright2012,YogaJP.comandYogaVistaAcademy.com
Gentle, Senior & Chair Yoga with Sherry March 2012
Zak Morris
Agenda
Introduction
z My introduction to Yoga
z The unfolding of my path
z Focus on Gentle, Senior and Chair Yoga
Teaching Studio, libraries, hospitals, assisted
living
Video Production YogaJP/Videos/DVDs
Training CEU Workshops & Mentorships
z Anatomy
z Asymmetry
z Mind/Body Constitution
z Processing auditory, visual and experiential
Physical Challenges/Contraindications
z Structural issues
Back lordosis/kyphosis, scoliosis, Osteo-arthritis/Osteoporosis,
lumbar disc damage, stenosis, SI joint instability
Joints replacements, injuries, mobility challenges, arthritis
z Stress symptoms
Headaches, nervous disorders, insomnia, high blood pressure,
digestive disorders
z Diseases
Cancer, heart, stroke, pulmonary Therapeutic Modifications
provided by Justine
z Sensory Limitations
Shelton, E-RYT and
Hearing, sight, balance, breathing Viniyoga Therapist
Wheelchair/Physically Challenged
Modular Format
Build a unique and different class every time!
Summary
GENTLEYOGAADAPTIVEPOSES
ANDMODIFICATIONS
WITH
SHERRYZAKMORRIS
ABOUTSHERRYANDGENTLEYOGA ................................................................................................. 3
GENTLEYOGAADAPTIVEPOSESANDMODIFICATIONS ......................................................................... 5
FINDINGACOMFORTABLESEAT......................................................................................................... 6
PREPARATIONFORPRACTICE ......................................................................................................... 6
SUKHASANA ..................................................................................................................................................... 6
VAJRASANA ...................................................................................................................................................... 7
ALIGNMENT101 ........................................................................................................................... 7
UPPERBODYALIGNMENT ............................................................................................................. 7
UTTITHAARMS ................................................................................................................................................. 7
ARMPOSITIONALTERNATIVES ............................................................................................................................. 8
LATERALREACHES ............................................................................................................................................. 8
LOWERBODYALIGNMENT ............................................................................................................ 9
WARRIORSTANCE ............................................................................................................................................. 9
TREE ............................................................................................................................................................. 10
CORESTRENGTH .......................................................................................................................... 11
SEATEDPOSES .......................................................................................................................... 11
DANDASANA .................................................................................................................................................. 11
NAVASANA .................................................................................................................................................... 12
KNEELINGPOSES ....................................................................................................................... 12
SUNBIRD ....................................................................................................................................................... 12
THECRUNCH .................................................................................................................................................. 12
STANDINGPOSES ...................................................................................................................... 13
HOVERINGWARRIOR ....................................................................................................................................... 13
Copyright2012,SherryZakMorrisandwww.YogaJP.com 1
BACKBENDS ............................................................................................................................... 14
PRONEBACKBENDS .................................................................................................................. 14
COBRA .......................................................................................................................................................... 14
SPHINX.......................................................................................................................................................... 14
XS ............................................................................................................................................................... 15
CROCODILE .................................................................................................................................................... 15
PRONEBACKBENDSVARIATIONS ....................................................................................................................... 15
FORWARDBENDS ......................................................................................................................... 16
STANDINGFORWARDBENDS ....................................................................................................... 16
UTTANASANAVARIATION1WITHARMOPTIONS ................................................................................................ 16
UTTANASANAVARIATION2WITHARMSUPPORT ............................................................................................... 17
UTTANASANAVARIATION3WITHPROPSUPPORT............................................................................................... 17
SEATEDFORWARDBEND ............................................................................................................ 18
FORWARDBENDINACHAIR ............................................................................................................................ 18
FORWARDBENDONTHEFLOOR ..................................................................................................................... 18
GENTLEYOGAFLOWSANDSEQUENCES ............................................................................................. 19
WARRIORIIHEALTHYJOINTFLOW ............................................................................................. 19
WARRIORIICORESTRENGTHFLOW ........................................................................................... 20
DOLPHINGENTLEBACKBENDFLOW .......................................................................................... 21
CROSSOVERHIPSEQUENCE ......................................................................................................... 22
LAHDEEDASANA ........................................................................................................................ 22
Copyright2012,SherryZakMorrisandwww.YogaJP.com 2
ABOUTSHERRYANDGENTLEYOGA
IoftenwonderhowIgottobeaGentleYogaTeacher.Thewordgentleconnotestraitslikesoft,easy,slow,
smooth,quietandpeaceful.Butmyinnatepersonalityisactive,fast,intenseandrestless.Ittookdecadesof
highintensity,fastpacedworkinthecomputerindustrytobringmetothepointwheremybodywas
runningonempty,butmybusymindwantedtokeeponmoving.
Attheageof45,Ihadachievedasuccessfulhightechmanagementcareer,butmybodyfeltlikeIwas75.
Thewisewordsofmychiropractorcontinuedtoringinmyears.Youhavetochangeyourlifeifyouwantto
reducethestressthatiswreakinghavoconyourphysicalbody.AndthatIdid.Iwenttomyfirstyogaclass
attheneighborhoodstudioanditwasGentleYogataughtbyathen79yroldteacher,MaryCavanaugh.I
foundpeaceandmysanctuaryfrommybusylife.
Overtenyearslater,InowownthatneighborhoodYogastudioandunderstandwhyIbecameaGentleYoga
teacher.Mymissionistobringthiskinder,gentlerpracticeofYogatopeopleofallagesandstagesoflife.
Thatismylifesassignment,mydharma,andIknowit.
Istillhavethehighintensity,highenergypersonalitythatisinnatelyme.However,Ivelearnedtoseek
balanceinagentlerYogapracticethatsupportsmephysically,mentallyandspiritually.Myhopeisto
empowerYogateacherstounderstandtheneedsofpeoplewantingandseekingaYogapracticethatis
supportivetowheretheyareinlife:Fromstressedoutcomputerworkers,tothepersonrecoveringfrom
aninjuryorhealthsetback,tothewheelchairbound,theagingbabyboomersandthegrowingpopulation
ofourhonoredseniorcommunity.Asthesepopulationsgrow,theneedforcompassionate,knowledgeable
andFUNYogateachersisatapremium!CanoneGentleYogateacherchangetheworld?Yes,onepersonat
atime!
AsisthetraditioninYoga,Iwouldliketohonormyteachersforalltheyhavetaughtmeandhowtheyhave
eachinspiredmetobecometheYogateacherIamtoday:
MaryCavanaughMarywasthe79yroldYogateacherImetatmyfirstclass.Asthesayinggoes,
youmeetapersonforareason,aseasonoralifetime.MaryandImetforareasonandaseason.I
spent3yearswithherinaoneononementorshipwhereIsawherteachtopeopleinwheelchairs,
seniorcenters,gyms,corporations,studios,parks,etc.Shetaughtmetoalwaysdream,thatyouare
nevertoooldtodowhatyouwanttodoinlifeifyouhaveyourhealth.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 3
JustineSheltonJustineteachesGentleYogaTherapyandYogaforCancerRecoveryatmyYoga
studio.ThedepthofherknowledgeandcompassionfarsurpassesanyyogateacherIhavemet.She
seeseveryonefromtheeyesofabeautifulfriendthatonlywantsthebestandwoulddoanythingto
help.Sheisahealer.Ilearnedfromherhowtolisten,howtonurtureandhowtoencourage
studentswhoareseekinghelpandsupport,andevenhowtothrowinafewgoodjokesnowand
then.
JamesKnightJamesandIshareacommonvisionofteachingthehealingpowersofself
empowermentthroughmovementandYoga.Ifwecouldhelpreducetheneedformedication,
surgeriesandhealthcareservices,weknowthattheworldcouldbeahealthierandhappierplace.
ThroughJames,Ilearnedthetoolsandthemindsettodrawinwardandexploremybodyslanguage,
andtolistenandhonorwhatIfound.
SummerAutioSummertaughtatmystudiofor3yearswhilelivingwithStage4OvarianCancer.
Shepassedaway,butherspiritisasvibrantasever.Wow!Whatdidsheteachme?Wellforone,
thatyoucanteachanentireYogaclasswithoutdemonstratingonepose.Andthatyoucanplay
otherkindsofmusicbesidesyogamusic.Butmostimportantly,shetaughtmehowtoliveinthe
presentmomentoffun,laughter,movement,celebrationandcommunity!
Mayyoubeaninspirationtoyourstudentsandtotheworld!
LoveandBlessingsonyourYogaJourney!
SherryZakMorris,ERYT
www.GentleSeniorYoga.comandwww.YogaJP.com
Copyright2012,SherryZakMorrisandwww.YogaJP.com 4
GENTLEYOGAADAPTIVEPOSESANDMODIFICATIONS
AGentleYogaclassisamixofpeopleofvaryingages,abilities,energylevelsandYogaexperience.
Therefore,teachingaGentleYogaclassrequirescertainskillsandknowledgeinordertocreateasafe,
effectiveandenjoyableclass.InthemanyyogaclassesIhavetaught,Iseeacommonsetofalignment
issues,injuriesand/orphysicallimitationsthatrequireanadaptionofsomeofthetraditionalYogaposes
andsequences.Thissectionwilladdressthefollowing:
1. Identifytheissuesandtheneedsforanadaption.
2. Describetheadjustmentand/ormodificationtobettersupportthepose.
3. Guideyouthroughthemovementsoyoucanhaveyourownexperience.
Mostoftheposesandsequenceswewillcoverarecommonacrossatypicalyogaclass.Nomatterifyou
areteachingagroupGentleYogaclass,aChairYogaclassoranAdaptiveYogaclasstoSeniorsand/orthe
wheelchairbound;youwilllearnthebasicfundamentalsofwhatdefinesthewordgentleinGentleYoga.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 5
FINDINGACOMFORTABLESEAT
PREPARATIONFORPRACTICE
Thefirstfewminutesofclassisanimportanttimeforthestudenttobecomepresent.Acomfortableseatisaposturethatfeelssupportiveand
easy.Aswiththemanydifferentshapesandsizesofpeople,thestartingposturecomesinmanyvariations.
SUKHASANA
AlltoooftenIlookaroundtheroomandIseeamyriadofstudentsholdingdifferentseatedposturesastheytrytogetsettledinbeforeclass
begins.Thephrasesukmeanssweet,thusthispostureshouldfeelsweetandcomfortable.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 6
VAJRASANA
TheonlyreasonIbringthisposeoptionisbecauseIfinditisthemostsupportiveforme,asIhavetighthips.
Thisoptionissuggestedifthereisnokneecontraindication. Thisoptionopensupthebackofthe Thisoptionencouragestheopening
Noticethetallspine,andthesupportingcurvesalongtheback. kneestoreducekneepressure. ofthehips,whichisneeded.
ALIGNMENT101
UPPERBODYALIGNMENT
Forstudentswithupperbodyinjuries,orwhohavetightneckandshoulders,manyoftheupperbodymovementscanaggravateorevencause
painifnotdonecorrectlyorarenotsupportedappropriately.Becauseofmychronicneckandshoulderissuesinmypast,Iamverysensitiveto
thisareaofthebodyandoftenofferupmanyvariationsforstudentstoexplorefortheircomfort.
UTTITHAARMS
Somanyyogaposeshavetheoptiontoextendthearmsupwards,soproperalignmentisimportantinmeetingeachstudentsneeds.
Manystudentsfeeliftheyexaggerateandreally Theincrediblelightnessandshoulderfreedom
reach,thebenefitisgreater.Thisaggravatestight comeswiththewideningofthearmsandthe
neckmusclesevenmore. droppingoftheshouldersawayfromtheears.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 7
ARMPOSITIONALTERNATIVES
Haveyourstudentstryseveraloftheseoptionsthroughoutthecourseoftheclass.Certaindays,certainmovementsfeelbetterthanothers.If
youaredemonstratingthepose,makesuretonotalwaysdemonstratethemostchallengingone!
LATERALREACHES
Aswithupwardreaches,whenthearmsareliftedtothesidesinposeslikeWarriorII,thereisasimilartendencytoelevatetheshoulderswhich
compromisesthealignmentandintegrityoftheoverallpose.
Scrunchingoftheshouldersiscommon.To Thesesimplearmvariationseasetensioninthe
droptheshoulderbladesdowntheback shouldersallowingthestudenttostay
andreleasenecktension,havethestudent comfortableinthepose,especiallyinahold.
turnthepalmsup,andthenflipthemback
down.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 8
ThisisaverycommonalignmentwhichIfeel Notascommonofanalignment,butthisone
demonstratestheneedtomoveforwardor oftenoccurswiththebackhanddropping
overextendineffort.Oftentimesthiscomes downtowardthefloorasifthepersonwere
withthekneefarextendingtheankle. beingpulledback.
Beonthelookoutforthisone!Encourage Encouragethecenteringofthetorsoby
themtobeinthemiddle,inthepresent gentlytouchingthefronthandandbringingit
moment. forward.
LOWERBODYALIGNMENT
Instandingposes,especiallythosethatarebeingheldforaperiodoftime,alignmentiscritical.Ifaposeisheldfor4to5breathsina
misalignedstance,thestudentwillachieveminimalbenefitandcouldpossiblysustainaninjury.
WARRIORSTANCE
ToensurethepropersquaredhipalignmentinWarriorI,starttheposewiththehandsonthehipstobringawarenesstothealignedpelvis.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 9
TREE
Treeposeisaboutbalance,strength,stabilityandcreatingthatstillnessinthemoment.Thepositionofthefeetshouldbesupportivesothat
thebodydoesnotfightthebalancingbyoverswaying.Thereshouldbeasteady,groundedfeelingtothepose.Ifbalanceisanissue,thechair
orawallcanbeusedforsupport.
TheKickstandPositioningthelifted
footintotheinstepofthebalancing
footgivesasolidfoundationtothe
pose.Thestudentreceivesthesame
balanceandstrengtheningbenefitsin
thisgentlerversionofTree.
Everydayourbalanceandenergylevelisdifferent.InTree,wecanhelpourstudentsexplorehowtheyarefeelingatthepresentmoment.
Experimentwithfeetandarmplacementuntiltheposefeelsstrong,yetserene.
Thisisacommon
misalignmentpositionin
Tree.Itoffersafeelingof
securitybecausetheinstep
oftheliftedfootsnugglesin
sonicelyintothesideofthe
knee.
However,theinward
pressureontheinnerknee ArchtoCalfThisplacementcreatesa
cancreatestressonthe sturdyfoundationforTree.Thearch
outerkneejoint. ofthefootfitssonicelyintothe
muscleofthecalf.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 10
CORESTRENGTH
SEATEDPOSES
Manyoftheseatedposesrequirethespinetobetallanderect.Butifthecoremusclesareweak,thebackmuscleswillovercompensateand
eventuallycausestrainorinjury.Itisimportanttostrengthenthemusclesofthecoreandthebackastheyarethegirdlewhichsupportsa
healthypostureandeasytofindalignment.
DANDASANA
Thisposeseemslikeitwouldbesoeasy,butitisquitechallengingtoholdforaperiodoftime.Tighthamstrings,weakcoreandbackmuscles
canmakethisposeoneoftheleastfavorites,alongwithNavasana!Ialwaysheargroanswhenwedotheseposes.
IoftendotheDandasanaTestsothatthestudentcanfeeltheproperalignmentofthepose.Havethestudentsituptallwiththeirlegs
straightoutinfrontofthem,feetgentlyflexed.Makesuretheshouldersarerolledbackanddownandthehandsareplacedtoeachside,palms
down,fingersfacingforward.Now,gentlyliftthepalmsand/orthehandsoffthefloor(perhapsonthelaporeveninprayerposition)andseeif
thesameLshapedpositioncanbemaintained.Ifthespinecollapses,somecorestrengthisneeded.
VARIATIONSFORDANDASANA
Copyright2012,SherryZakMorrisandwww.YogaJP.com 11
NAVASANA
WhatisNavasanadoinginaGentleYogaclass?Buildingcorestrength!ThefullNavasanapose,wherethelegsarestraightandthearmsare
reaching,ischallengingformostpeople.However,itisaverygoodcoreandbackstrengtheningpose.Withafewmodifications,thisposecan
beaccessibleandactuallyenjoyed.
VARIATIONSTONAVASANA
Oneofthemostcommonwaysastudent
willcompensateintheposeistoroundthe
backandcrunchtheshoulderstotrytostay
upright.
Ifyouseethishappening,havethemtryone
ofthemodificationsabove.
KNEELINGPOSES
Becausethecoreandbackaresointerdependent,anyposethatworksthesetwoareasasastableunitcanbenefitcorestrength.
SUNBIRDThisbalancingposeisagreatcore THECRUNCHTostrengthentheexternalobliques,akeypartof
strengthener.Createaflow,byalternatingsideswithevery ahealthytorsoandback,addadiagonalcrunchtothisflow.Useachairas
breathcycle. anoptiontomakethisaccessibletoeveryone.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 12
STANDINGPOSES
Anystandingposethatrequiresthebodytostayinanoffbalancedpositionwilluseandstrengthenthemusclesofthecoreandback.Trythese
variationsifyourstudentsdontliketogetdownonthefloor.
HOVERINGWARRIOR
Whatafunpose.ThisiseasytomoveintofromaWarriorIposition.Itisgreatforbalanceandwhenheld,worksthecoreandbackmusclesand
thosestrongkneesandthighstoo!SometimesIevenseeastudentliftoffthebacklegandfly!
Noticehowtheback
remainsflatandlong
withaslightbendat
thehips.
Inthisversion,the
torsoremainsina
samelineastheback
thigh,givingita
diagonalshape.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 13
BACKBENDS
PRONEBACKBENDS
YouwillfindthatmanypeoplewhocometoaGentleYogaclasshavebackissuesorbackpain.Makesuretoalwaysspeaktoanewstudent
abouttheirconditionsothatyouareawareoftheirissuesandlimitations.OneofthekeyquestionsIaskastudentwhohasabackcomplaintis
Whattypeofbackmovementfeelsbettertoyou?Aforwardbendingmovementorabackbendingmovement?Theywillmostlikelyknow
immediatelywhichonetheydontliketodo.Thatmeanstheyshouldavoidthattypeofmovementuntiltheyfeelcapableofdoingitwithout
discomfort.
COBRA SPHINX
Cobraisoneofthegentlestbackbendsifdoneinmoderation.Ifind Sphinxisamorechallengingbackbendasitliftstheupperbody
thatmoststudentsfeeltheyshouldcomeuphighandliftthechest substantiallyhigher,therebycausingmoreofanarchtothelumbar
offtheground.Tokeepitsafeandeffective,havethemkeepthe spine.Ifthisposeiscomfortableandaccessibletothestudent,adda
palmsdownorliftthehandsabouttwoinchesoffthefloor.Thenlift gentletwistbyflexingonefootandlookingovertheothershoulder.
thelegsifdesired. Thequadstretchisanaddedbenefittothisvariation.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 14
XS
OftentimescalledtheSupermanposebecauseonefeelslikeflying!ThisisagreatalternativetoDhanurasana(bowpose)withtheadded
benefitoflengtheningthespinewhilesupportingahealthylowbackarch.
CROCODILE
Thisposeisgreattodoinbetweenbackbendstoreleasethebackandhips,andopenthepelvis.Stacktheforearmsontopofeachotherand
lettheforeheadrest.Encourageyourstudentstoletgoofallmusculareffortandrelax.
Noticehowthetoesareturnedoutandtheheelsareturnedin.Thisis
arelaxingandcomfortablehipopenerforpeoplewithtighthips
PRONEBACKBENDSVARIATIONS
Copyright2012,SherryZakMorrisandwww.YogaJP.com 15
FORWARDBENDS
STANDINGFORWARDBENDS
Whenforwardbendsaredoneincorrectly,theriskofdamagetothelumbardiscsisincreased.Thehinging
movementofthebendshouldbedoneatthehips,butoftentimesthehamstringsaretootightandthusrestricts
thisoptimalmovement.Overcompensationforthesetighthamstringsroundstheentirebackandpullsonthelow
backevenfurther.
Ifyourstudentsforwardbendlooksliketheoneontheright,throwthemalifepreserverandfindavariationthat
willsupportthemandkeepthemsafe.
UTTANASANAVARIATION1WITHARMOPTIONS
ThisforwardbendisthebeginningmovementofaSunSalutation. Thereisamomentduringthisforwardbendwhenthebackcannot
Noticehowthelegsarestraight,thebackisflatandthearmsare remainstableandflatanylonger,andagentlebendtothekneeswill
extendedofftothesideasthebendoccurs. makethebendmoreaccessibleasittakesthemovementtothefloor.
Ifafullforwardbendtothefloorisnotaccessibletothestudent, Tobringmorestabilitytothebend,placethehandsonthehips,back
thenworkonthemechanicsofthebendstartinginCactusposition. flat,andthekneesbent.Toholdtheforwardbendmoredeeplyand
Withatiltofthehips,andthekneesbent,moveaquarteroftheway comfortably,grabtheelbowswiththeoppositehandandkeepthe
downandhold. kneesgenerouslybent.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 16
UTTANASANAVARIATION2WITHARMSUPPORT
Inthisvariation,thehandsareplacedbehindthethighscreatinganaturalopeningtothechestandaforwardtilttothepelviswhichsupportsa
healthyfold.Thestudentbecomesmoreawareofthebendingmotionasthehandsslidedownandtheycanstopatapointofcomfortand
support.
UTTANASANAVARIATION3WITHPROPSUPPORT
Thereissomethingaboutwantingtotouchthefloorinastandingforwardbendthatbringsoutthecompetitivenature.Herethestudentcan
benefitfromthisfeelingofgettingtothedestinationwiththeuseofachair.Thekneescanbebentorstraightduringthefoldandtheholdto
encourageastrong,flatspine.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 17
SEATEDFORWARDBEND
Seatedforwardbendsmayseemliketheyareeasiertodobecausetighthamstringsarenotthelimitingfactor.Butinfact,thesameissue
appliesinallforwardbendsthepelvismustbetiltedforwardtokeepthelowbackflatandsupported.
FORWARDBENDINACHAIR
Iftheforwardbendstartsin Startingabendinastraddledpositioncanhelpmakethisposemore Noticehowthebackremainsflat
thisposition,thespineistaking accessible.Alwaysencouragelessbendthanmorebend,untilthepose eveninthedeepestpartofthe
thebruntofthemovement. feelseffortlessandreleasing. bend.
Notetheforwardtiltofthepelvis.Usingthehandsasaguidecanhelp
thestudentfeeltheshiftforward.Reachingthearmsandholdingthe
posewillhelptocreatestrengthinthelowbackandcore.
FORWARDBENDONTHEFLOOR
Theuseofpropscanprovidealignmentsupportandcomfort.Alwaysensurethepelvisistiltedforwardandthelongbackislongbeforea
completeforwardfold.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 18
GENTLEYOGAFLOWSANDSEQUENCES
WARRIORIIHEALTHYJOINTFLOW
Thissequenceisgreatforpeoplewitharthritisasitencouragesthegentlemovementofthejoints.Sometimesholdingaposecanbepainfulfor
peoplewithjointissues,butafluid,flowingmovementencouragessynovialfluidtocomeintothejointwhichcanpossiblyreducestiffnessand
pain.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 19
WARRIORIICORESTRENGTHFLOW
Thissequencestabilizesthelowerbody,butbringsflexibilityandstrengthtotheupperbody.Theflowisdoneonthebreathcycle,exhaleon
effort,andinhaletoneutral.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 20
DOLPHINGENTLEBACKBENDFLOW
ThissequenceisanalternativetotheChaturangaportionofSunSalutationsB.Itoffersastrongupperarmchallengeaswellasagentleback
bendseries.Thesequenceendswithamodifiedchildsposewithkneeshipwidthpart.
Repeatupto4times.BecreativeandaddtheCobraorSphinxoptionswhenthepositionisdownonthefloor.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 21
CROSSOVERHIPSEQUENCE
Thissequenceisagreatwaytomixupahipopeningseries.Startingintablepose,circlethehipofoneleginforwardandbackwardmotions.
Extendthelegstraightouttotheside,footflexed,andlowerthelegupanddowntothefloorafewtimestostrengthentheouterhipmuscle.
Thenexttimethelegcomesupstraight,swingitallthewaybehindandbeyondthebackfoot,flexingthetoestolengthenthestretch.If
accessible,turntheheadtolookattheextendedbackfoot.
Awideleggedextendedchilds
poseisawonderfulwaytoend
thissequenceasitreleasesand
stretchesthegluteusmaximus
muscles.
LAHDEEDASANA
LahdeedasanawascreatedbySummerAutio,aYogateacheratmystudioformanyyears.
ShepassedawayfromOvariancancerin2010.Thisposewasherspurofthemoment
creationafterweallhadjustfinishedachallengingsequenceinherOpenLevelsclass.
Sitback,kickback!RelaxinLahdeedasana!
SummersWisdomtoallofusliveson!
Copyright2012,SherryZakMorrisandwww.YogaJP.com 22
CHAIRYOGA
WITH
SHERRYZAKMORRIS
Contents
YogaPracticeBenefits.........................................................................................................................................................2
CenteringandFindYourSeat.............................................................................................................................................2
PreparationforPractice..................................................................................................................................................2
Breathing.........................................................................................................................................................................3
WarmUpandDeStress......................................................................................................................................................4
NeckandShoulderStretches..........................................................................................................................................4
AxialExtensionReaches..................................................................................................................................................7
Eyes...............................................................................................................................................................................10
HandsandFingers.........................................................................................................................................................10
ChestOpenersandSideStretches................................................................................................................................13
SeatedBackSeries........................................................................................................................................................17
CardioFun.........................................................................................................................................................................18
SunSalutations..............................................................................................................................................................18
BalanceandStrength........................................................................................................................................................22
StandingandBalancingPoses.......................................................................................................................................22
StretchandCoolDownPoses...........................................................................................................................................31
HipOpeners..................................................................................................................................................................33
FeetandToes................................................................................................................................................................37
Svasana.........................................................................................................................................................................38
Namaste!.......................................................................................................................................................................38
CHAIRYOGAPRACTICEBENEFITS
Createsagreatersenseofwellbeingandpeaceofmind
Increasesmuscletone,flexibility,andfocusedconcentration
Balancesthenervousanddigestivesystems
Strengthensimmunesystem
Reducesstress
Normalizesbodyweight
CENTERINGANDFINDYOURSEAT
PREPARATIONFORPRACTICE
Starteveryclasswithafewminutesofstillnesssothatthestudentcanlearnhowtobringthemselvesintothe
presentmomentandforgetaboutlifesworriesandplans.
Handscanbeplacedonthelap.Palmsdownismorerelaxing Invitethestudenttosetanintentionfortheclass.
andsupportive.Palmsupismoreenergizingandreceiving. Perhapssomethingtheywantmoreofintheirlife:
Suggestthestudenttrybothtoseewheretheyfeelbesttoday. patience,love,kindness,fun,health.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 2
BREATHING
Weoftentakeourbreathforgrantedeveryday,sohelpyourstudentsbringtheirawarenesstothemovementof
theirbreath.Guidethemverballyafewrounds,andthenletthemfindandenjoytheirbreaththemselves.
DeepBellyBreathing:Withonehandonthechestand THERAPEUTICMODIFICATION:InhaleasifsmellingaRose.
theotheronthebelly,breatheintothebellyandfeel Exhaleasifblowingoutacandle.Thisisatherapeutic
theexpansion sequenceforasthma.
BreathFlowThismovementandbreathsequencehelpstocalmthemindasoncebeginstofindthenaturalrhythm
ofthebodyandbreath.Startwiththepalmsdownonthelap.Inhaleandraisethearmsslowlyuptoelbowheight,
exhalelowerhandstolap.Keeprepeatinguntilasenseofcalmiscreated.Closetheeyesifcomfortable.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 3
WARMUPANDDESTRESS
NECKANDSHOULDERSTRETCHES
Gentleneckmovementsup/downandsidetosidehelpincreasemobilityandrangeofmotioninthecervicalspine
wherearthritisoftensetsin.
NECKWITHARMSTRETCH
Theneckisoneoftheareaswecarryalotoftension.Therearemanyhandandarmmovementsyoucanaddtothis
neckstretchseries.
NECKROLLS
Encouragethestudenttoclosetheireyesastheygentlymovetheirnecksidetoside,exploringthesensationstheir
bodyissendingtothem.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 4
NODDINGYES
Oncetheheadistiltedtooneside,movetheheadgentlyforwardanddowntowardthearmpit,andthenbackward
andup.Thisstretchgetsintoacompletelydifferentareathenthesidetosidemovement.Repeatseveraltimes,or
holdandbreatheintothetightestareas.
OpenandclosefistsExtendthereachofthearmso ArmscirclesThemovementcomesfromtheshoulder,
theelbowisstraight.Clenchthefingers,andopenthem nottheelboworhand.Whenthepalmisdown,thecircleis
wide.Greatforarthritisandcarpaltunnelsymptoms. forward.Whenthepalmisup,thecircleisbackward.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 5
NECKLENGTHENING THERAPEUTICMODIFICATION
Foranyonewithcervicaldisc
Asacomputerworker,Ireallylikethisstretchasitlengthensthecervical
instability,oraflatcervicalspine,
spinewhichtendstocompressfromcomputerwork,orthinkingtoohard.
supportthisareaonthebackwards
movement.
Loveandbreatheintothat Interlaceyourfingersandplacethem
THUMBLIFT length,releaseandstretch! onthe2ndand3rdvertebraeto
Hookthethumbsunderneaththerounded Greatforheadaches! encourageahealthy,butsupported,
partofyourskull(theoccipitalcrest)and cervicalcurve.
gentlyliftyourskullupwardasifyouare
liftingyourheadoffyourspine.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 6
AXIALEXTENSIONREACHES
ARMPULLS CLIMBTHEROPE
Extendonearmandgrabthewristwiththeoppositehand Extendyourarmsupwardandstartreachingand
andpullupwards.Inhaleandlengthentallinthespine, stretchingupwardasifyouareclimbingarope.
exhaleandstretchtotheoppositedirection.
UTTHITAARMS ARM/LEGEXTENSION
Ontheinhale,extendonearmup.Ontheexhale,lowerit Nowaddthealternatelegandarmcombination.This
down.Repeatseveralcycles.Findtherhythmofthebreath oneisgreatforstrengtheningthequadricepsforstrong
andmovementtocalmthemind. knees!Improvescoordinationtoo!
Copyright2012,SherryZakMorrisandwww.YogaJP.com 7
ThepurposeoftheseAxialextensionsequencesistolengthenandstraightenthespine.Addingthelegliftsgives
additionalbenefitforthelowerbodybystretchingthehamstringsandstrengtheningthequadriceps.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 8
LIFEFORCEREACH
IliketotellmystudentsthatIcantellhowstrongtheirlife Thisisnotareach.Areachismovingandstretchingin
forceisbytheirreach.Iftheyaresittinguptallandtheir ordertogainmorelength.Thinkoftouchingsomething
armsareextendedsofarIcanseetheirelbowsstraightened youcanbarelytouchandkeepreachingforit!Thereis
andtheirtricepstighten.Iknowtheyhavelotsoflifeforce actuallyalotofmusculareffortinthisextension.
intheirbodies!
SAMSONSTRETCH
Onceyouhavethefullextentofthereach,tiltthefingersupandpushthepalmsout.JustlikeSamsondidbetweenthe
twopillars.Thentiltthefingersdownandstretchthetopsoftheforearms.Greatstretchforcomputerworkers.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 9
EYES
Asweallknow,theeyeslosetheirstrengthandabilitytofocusasweage.Compoundthatwithcloseupworkand/or
staringwithafixedgazeforlongerperiodsoftime,thehealthofoureyescanbeadverselyaffected.
THUMBFOCUS PRANAEYEBATH
Alternatelookingatthetipofthethumb,thenthetipof Endinganyeyemovementwitharelaxing,calmingeyebath.
thenose.Dothisseveraltimesandreallytrytofocuson Gentlyrubthehandstogetheruntilyoufeeltheheatand
whatyouarelookingat.Youllfeelyoureyemuscles placethecuppedpalmsontheeyes.
working!
HANDS JUSTJOINTS
AND
FINGERS
Greatfor
arthritis!
Strengthens
musclesofthe
fingersandwrists
andincreases ItmaylooklikeIamabouttopunchsomeone,butitishard
mobilityand tocapturemovementinastillphoto.
circulation.
1)Startwiththearmsextendedout,open/closethefingers2)Rotatethewristswhileyoustill
open/closethefingers3)Nowaddtheelbowsin/out4)Addtheshouldersback,forth,roundand
round.Everyjointismoving!Addasidehula,addawave!
Copyright2012,SherryZakMorrisandwww.YogaJP.com 10
NAMASTEHANDS
Onceyoutrythissequence,itwillbeoneofyourfavorites.ThissequencewaspartofaseriesIwashiredtocreatefor
LabTechnicianswhoweremandatedtotakea5minutestretchbreakeveryhour.
StartthehandsinNamaste,pressing Movejustthehandsandarmsoverto Bringthepalmsbacktocenterand
thepalmsstronglytogether. oneside,andcontinuetopressthe pointyourfingersdownsothepinky
palmstogether. ispointingtowardthefloor.Feelthe
greatwriststretch!
Copyright2012,SherryZakMorrisandwww.YogaJP.com 11
Thenbringyourfingersupandpoint Interlaceyourhandsandthenreachthemoutwithstraightelbows.Remember
yourfingersintowardsyou. whichpinkyfingerwasonthetopbecauseyouwillchangeitaroundthenext
cycle.
Youcanrepeatthisentirecycle
startingfromtheNamastePrayer
positionandmovingleftandright
again.Oryoucanstartthesecond
roundwithyourhandsinprayer
positionandonlydothe
finger/wrist/armstretchsegments.
Reachthearmshighaboveandpushthepalmsuptowardstheceiling.Thenbendbothelbows,onehigherthanthe
other.Pushwiththebackofyourheadintoyourpalms,andpushwithyourarmsintothebackofyourend.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 12
CHESTOPENERSANDSIDESTRETCHES
SIDEBENDS
Therearesomanyhandandarmvariationsyoucanaddtothissequence.Rotatethewristsasyouraisethehand.Move
theheadupandthendown.Bendthetopelbowandrolltheshoulderbackandthenforward.
THERAPEUTICMODIFICATION
Forshoulderlimitationsorinjuries,limitthe
movementoftheshoulderandstillgetthe
benefitofthesidestretch.
FlowlikeaFlowerintheBreeze!Tryaflowusing
thebreath.Inhaleonthelift,exhaleonthebend.
Repeatbackandforthafewtimes.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 13
ARMREACHES
Oneofthemostcommonwaysthatpeoplethrowouttheirbacksisbyreachingandmovinginanawkwardway.
Usuallyitisadiagonalorforwardmovingreachthatovertaxesthelowerbackmuscles.Thissequencetrainsthebody
toexpectthistypeofmovementsothatitcanaccommodatethereach.
THERAPEUTICMODIFICATION
Foranyonewithkyphosis,arounded
upperback,limitthereachforward
tojustthearmsandshoulders,and
nottheupperback.
Whentheheadis
tiltedup,openand
closethemouth
andswisharound
thefacetorelease
facialmuscle
tension. Avoidroundingupperbackwith
kyphosis.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 14
MISSSASSYPANTS
Weallcanbenefitfromalittlemorestretchtothefrontoftheshoulders.ThisposecameaboutwhenIsuggestedtothe
SeniorChairYogaclassthattheyshouldwalkaroundthehouseholdingthisposeafewtimesaday.Andthenwegotto
laughingthatitlookedlikewewerebeingsassyandthereyougo.AnewYogaposename.
Whatafunwaytocounteract Therearesomanyarmsandhandoptionstotry.Startwithone,thentryothersas
rounded,slumpedshoulders. theshouldersandcheststarttoopen.
THERAPEUTICMODIFICATION
Normahaskyphosis,sothisposeisespeciallygoodforher,butherrangeofmotionis
currentlyquitelimited.But,shestillcanbesassy!
Copyright2012,SherryZakMorrisandwww.YogaJP.com 15
PATSPOSE SHOULDERSHRUGS
Patisinhermid70sandshesaidshestarted Asimpleshrugupandbackhelpsbroadenthecollarbone,
workingonthisposewhenshewasinher50s.Its droptheshouldersandsqueezetheshoulderbladestogether
nevertoolate! allatthesametime.Makesuretodothisafewtimes!
EAGLE
TherearesomanyvariationsofEaglearmsfromasimplehug,tothefullwrap.Giveitatry
onbothsidesandnoticethedifference.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 16
SEATEDBACKSERIES
SEATEDCAT/COW TWISTSNOARMRESTS
Easybackstretchforcomputerworkers, Thisisagreattwistifthechairsdonthaveanarmrest.Makesureto
seniorsandpeopleinwheelchairsifthey havethefeetflatonthefloor.Inhaleandlengthenthespine.Exhale
havespinalmobility. startthetwistfromthebottomtothetopofthespine.Headislast.
TWISTSWITHARMRESTS
ThisTwistvariationcrossesonekneeovertheotherwiththetwistingmovementgoing THERAPEUTIC
intheoppositedirection.Remembertokeepthespinelongduringtheentiretwist.
MODIFICATION
Lookoveryour
shoulderoffersavery
gentletwist.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 17
CARDIOFUN
SUNSALUTATIONS
Dependingontheclasstype:Senior,DeskworkerorWheelchair,IwilladjustthetypesandcountsoftheSun
Salutationseries.Thisisoneofthemostupliftingyogasequencesandbeneficialtoall.Youjustneedtofindtheright
sequencefortherightaudience.Andofcourse,modifyittomakeityourown.
SUNSALUTATIONSCACTUSSERIES
Thisversionencouragesanuprightpostureandexpandsthechest.Itoffersagentle
upperbodysideandbacktwist.Accessibletoalmosteverylevel.
Startwiththearmsstraightouttotheside,reachinglong.Comeintocactusarmposition
andtwistonedirection,thentheother.Comebackintocactusandtilttooneside,then
theother.Keepabsengagedstronglytoprotecttheback.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 18
SUNSALUTATIONSBASICSERIES
ThemagicnumberofSunSalutationsIdoinaseriesis4,6or8.Ialwaysstartthefirstfewwiththeverybasic
movementssothatstudentscanfindwheretheircomfortablelevelisthroughoutthesequenceoptions.Additionally,
theycanlearntoexpectwhatmovementcomesnext.Because,afterall,thisisaflowingsequence.
SUNSALUTATIONSTWISTISERIES
Copyright2012,SherryZakMorrisandwww.YogaJP.com 19
THERAPEUTICMODIFICATION
EveryoneroundoftheSunSalutationseriesstartsthesameway,withthearmsliftedandup,thenaswandivedown.
Herethetwistismoretotheupperbackthentothelowerback,keepingitsafeforpeoplewithlumbarspineissuesor
osteoporosis.
SUNSALUTATIONSTWISTIISERIES
Thedepthoftheforwardfoldisthedifferenceinthisseriesasitbecomesthestartingpointofadeepertwist.Asthe
armlifts,thefingersarespreadandtheelbowisstraight.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 20
SUNSALUTATIONSLEGSERIES
Thisisachallengingvariationwhichworksthelowerbody.Iusethisoneasthefinalroundof
theSunSalutationsseries,endingwiththepowerstandingchairpose.Invitethestudentsto
gentlycomebackdowntotheseat,slowlyandgracefullywithoutaplop!
Lookatthoselifeforcereachesfromourseniors!TheyalwaysfeelbetterafterafewroundsofSunSalutations,even
iftheymoanandgroanaboutit.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 21
BALANCEANDSTRENGTH
STANDINGANDBALANCINGPOSES
STANDINGCAT/COW SUNBIRDFLOWWITHCRUNCHES
Thisisagreatfullbackstretchall3naturalcurvesof Addabalancechallengewithalternatehandandfoot
yourspinebenefit lifted,andevenaddastomachcrunchforsomeabwork.
HIPMOVEMENTS
THERAPEUTICMODIFICATION
Forkneeand/orhipreplacementorinjury,letthe
studentfindtherangeofmotionthatfeelsmost
comfortable.Alwaysencouragetheflexionofthe
footoftheraisedlegtokeepthekneesafe.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 22
Hipcircleslubricatethehipjointasitbringssynovial
fluidinwiththemovement.Addanoptiontoextend
theliftedlengthstraightouttotheside,andmaybe
evenafewdipsdownanduptoworkthosehipand
thighmuscles.
WAGTHETAIL
Thisisacounterstretchtoallthehip
strengtheningworkintheprevioussequences.
Makesuretokeepthekneesbent.Lookoverone
shoulderastheoppositehipjutsouttotheside.
Deepenthestretchbyholdingabreathortwoon
eachside.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 23
STANDINGCHAIRPOSE
Thissequencehelpsstrengthenthelegs,kneesandankleswhileimprovingbalance.Itisachallengingsequence
controlledbytheamountofbreathstakenforeachsegment.Rememberyoucanalwaysholdontothechairfor
support.
Greatposetostrengthenthequadriceps,and Strengthenthefeetwithalternatingheelandtoeraises.
improvebalanceandconfidence.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 24
WARRIORI
Startwithboth Takeastepback Lookdownand Liftuponehand.Note Andmaybetheother.
handsonthe about2feetorso makesureyoucan thestanceismore Eventurnthegazeupward
chairtosquare keepingthebody seethetoesto shallowwhichgives andfeelstrongand
thehips. facingforward. ensureproperknee greatstabilityforthe confident!
alignment. reach.
WARRIORIWITHPUSHUP WARRIORIWITHTWIST
Keepthehipssquaredandthe
feetslightlyapart,withthe
backfootangled.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 25
WARRIORII
Thisposeisaslighthipopener,sothelengthofthestancecontrolstheopeningofthehips.Keepthefrontfoot
facingthechair,kneeandanklealigned.Letgoornot,thestrengthoftheposeisinthelegandhipposition.Start
withhandonhiptobringawarenesstotheopenpelvisposition.
THERAPEUTICMODIFICATION
Thisoptionprovidesmorestabilitybecausethechairis
closerby.Standbehindthechair,holdonwithboth
armstostart,hipsfaceforward.Letgoofonearmata
time,orjustholdonbuildinglowerbodystrength.
WARRIORIIWITHSIDEBEND
Addanicestretchtothesideofthebodywiththisslightsidewaysbend.Keepthetopshoulderrolledupandback,or
evenlifttheupperhandforagoodshoulderstretch.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 26
WARRIORIII
Thisposebuildsstrengthandconfidence.Usingthechairmakesitaccessibletoeveryonetoworkattheircomfort
level.Startbystandingbehindthehighbackofthechairfeetparallel.Steponefootbackbutkeepbothhandsonthe
chairsothattheshouldersandtorsoremainsquaredforward.
StartthesamewayasaWarriorI Reachonehandforward. Lifttheoppositeleg.Holdtheposethere,
position,hipssquared. orgofurther.
WhosaysWarriorIIIisanadvancedpose?
Useachairtosupportthebalance,orhave
itthereforinsurance.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 27
HALFMOONFEARFACTOR
IcallthisposeFearFactorbecauseitlookssoscaryandprettydarnimpossibletodo.But,onceyoubreakitinto
pieces,thestudentsendupflyingandconqueringtheirfearoffalling.Thisposebringslotsofconfidence(and
strength)tothespiritaswellasthebody!Greatfordeskworkerstogetthemoutoftheirheads.Seniorslikethe
challengetoo!
Makesuretheplacementofthe
handisflatandsolidonthechair.
Doafewwristrotationsafterthe
sequencetoreleasetensionof
holdingthebodyweight.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 28
TRIANGLE
Thisposestrengthenthelegs,stretchesthegroins,hamstrings,hips,opensthechestandshouldersandallofthose
greatbenefits,butitisquiteachallengingposetogetthealignmentright.Manystudentsfeelthedeepertheygo
downtowardsthefloor,thebettertheposeandthatcanaggravatethelowbackifthealignmentisnotcorrect.
ThecueIuseistheanalogyofateapot.WiththelegsinWarriorIIstanceandthearmsouttotheside,thereisa
slighthingeforwardwiththefrontarmuntiltheedgeisfelt.ThenJusttipmeoverandpourmeout,andtakethat
handtotheseatofthechair.
THERAPEUTICMODIFICATION
Forseniorswhocannotreachthechairwiththefrontleg
straightorhavechallengeswiththeirbalance,theycan
usethetallpartofthechairandgetthesamegoodside
stretch.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 29
TREE
IendeverystandingsequenceeitherinChairYogaormyGentleYogaclasswithTree.Itcalmsandgroundsthe
energyafterallthepowerandstrengtheningposes,aswellaspreparesthestudenttomoveintotheclosing
sequenceoftheclass.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 30
STRETCHANDCOOLDOWNPOSES
LEGBELTSTRETCHSUPTAHASTAPADAGUTHASANA
Thisisthesupercalifragilisticexpialidociousposeofyoga!ItelltheclassIamgoingtoteachthemanewlanguage
Sanskrit,andIbreakdowntheposenameandhaveeveryonerepeatitafterme.Andsomerememberthenexttime.
Grabthebeltwithonehand,andmovethelegoutto THERAPEUTICMODIFICATION
onesidetostretchtheadductormuscle.Backtocenter, Ifthestudentcannotcomfortablygetthebeltacrossthe
thengrabthebeltwithotherhandandcrossovertoget foot,thenholdingontothebackofthelegwillgiveit
agoodITbanstretch.Keepthelegsstraighttomaximize similarsupport.Aswellasholdingontothebeltwithboth
thestretch. handswhenmovingthelegssidetoside.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 31
SEATEDFORWARDBEND
Themostimportantalignmentprincipleinanyforwardbendistokeepthebacklongandnothunched.
Thegoalisnotnecessarilytotouchthetoeswhenfoldingover,butrathertolengthenandreleasetension
intheback.Holdandbreathe.
SEATEDSTRADDLEFORWARDBEND
Aswehaveseen,forwardbendingcanbebeneficialforstretchingandlengtheningtheback,butifdoneincorrectly,it
canaggravatelowerbackissues.Astraddlefoldmakesthisforwardfoldeasierbecausethearmsandhandscanoffer
support.IoftenusethissequencefortheDeskworkerChairclassbecausetherelowbackshavebeenfrozeninone
placeforhoursuponhours!
Startwiththehandsonthekneesandhinge Addasidebendtoeachlegforadeeperstretchtoeachside
forward.Theposecanbeheldhere,ortaken ofthelowerback.Contraindicationsareosteoporosisand
deeper. lumbarspinedamage.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 32
HIPOPENERS
PIGEON
Muchoflowbackpainandtensioncanbeaggravatedbytighthipmuscles.Ifyouthinkabouthowoftenwesitwith
ourhipsnarrowandstraight,nowonderthehipjointisnotasmobileandflexibleasitcanbe.Pigeonisoneofthe
bestyogaposesforgentlyopeningupthehipjointandstretchingthepiriformismusclewhichistheculpritof
sciaticpain.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 33
PIGEONWITHAFORWARDTILT
Tostretchandbroadenthelowbackmusclesandthegluteusmaximusmuscles,youcanaddatiltforwardfrom
Pigeon.Themostimportantalignmentprincipleinthisforwardtiltistokeepthelowbacklongandstraight.
Grabaholdoftheshinsandgently Releasethearmsovertheshinsandlet Threadonearmthroughthe
tiltforwardatyourhips.Holdand themtangleandstretchtowardsthe triangleopening,andwrapthe
breathe. floor.Holdandbreathe. otherarmsunderthethighofthe
legonthefloorandinterlaceyour
fingers.Holdandbreathe.
THERAPEUTICMODIFICATION
Forstudentswithhip
replacementsorhipissueswho
cannotopenthehipjointwide
eventoplacetheankleonthe
knee,thekneeisagreatstretch
fortheouterhip.Theankle
crossoverisagreatstretchforthe
innerhip.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 34
PIGEONWITHATWIST
Addingthistwistwillgiveadeeperexternalrotationinyourhip.Grabtheouterbentkneewithyour
oppositehandandturntolookoveryourshoulder.Youcanincreasethestretchbyleaningyourupper
bodyslightlyback.
HIPCIRCLES
Liftonelegupandgrabunderneaththethigh.Begintomakegentlecirclesinthehipforwardandthen
backward.Bymovingthehipjointinthisway,synovialfluidisreleasedwhichwilllubricatethejointand
reducestiffness.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 35
HIPSWINGS
Separatelegsslightlywiderthanhipwidthapart,drawkneestowardeachother.Movebothkneesovertooneside,
thentheother.Repeatseveraltimestostretchtheouterhipmusclesandlubricatethehipjoints.
HIPOPEN/CLOSERS
Startwithlegsandfeetparallelonthefloor,backstraight.Bringtheinsideedgesofyourfeetclosetogetherand
openthekneesoutward.Moveoutandin,openandcloseseveraltimestostretchtheinnerthighmusclesand
lubricatethehipjoint.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 36
FEETANDTOES
Thesesequencesincreasethecirculationinthelegs,feetandtoes.Itisbesttogentlyelevatethelegstoencourage
bloodflowtowardtheheart.
THERAPEUTICMODIFICATION POINTANDFLEX
Forkneeissues,orifthethereislimited
Liftthelegs,holdingontothetopsofthethighstofeelthequadriceps
strengthinthequadricepmuscle,graba
engageandstrengthen.Pointandflexthefeettothelargestrangeof
holdofoneleganddothesesequences.
motion.
Copyright2012,SherryZakMorrisandwww.YogaJP.com 37
FOOTSTOMP
Increasecirculationinyourfeet.Thisisagreatsequenceifyoutendtohavecoldfeet.Doitoftenwhilesittinginyour
chairandfeelenergized.
IlearnedthissequencefromEricSmall,whospecializesinYoga
forMS.SinceIworkwithpeopleinwheelchairswhocannot
walk,thefootstompsimulatestheimpactoftakingstepson
theground.
Therearesmallcapillariesatthebottomofthefeetandtheir
purposeistopushthebloodbackuptotheheartwhenthefeet
hittheground.So,stompingdoesthesamething!
Liftuptheleg,thenletitgoandstompontheground,repeat
asifyouarewalkingabout20steps.
SVASANA
Everyclassendswithafewminutesofconsciousrelaxationandideallysilence.Thisspecialtimeisthetimetofind
quietnessandinnerpeace.Thisfeelingalwaysresideinsideyogahelpsustotakethetimetofindit.Itisalways
there,andalwaysaccessiblewhenyouseekit!
HandscanbeplacedonthelapPalmsdownwelcoming Whenyoufeelcompleteandrested,gentlyopen
relaxation.Closetheeyesandstarttorelaxallyourmuscles theeyesandbowyourheadjustalittle.This
startingwithyourfacedowntoyourtoesuntilyoufeelyour gestureisthegestureofgratefulness.Fillyour
bodysoftenandrelax. heartwithgratitude.
NAMASTE!
Thelightandspiritinsideofme,seesandhonorsthelightandthespiritinsideofyou!
Sherry
Copyright2012,SherryZakMorrisandwww.YogaJP.com 38
Copyright2012,SherryZakMorrisandwww.YogaJP.com 39
GENTLESENIORCHAIRYOGA
WITH
PAULAMONTALVO
GentleSeniorChairYoga ........................................................................................................................................................ 3
SeatedChairYogaPoseSequence ...................................................................................................................................... 3
UpperBodyPoses ........................................................................................................................................................... 3
RollHeadandShoulders ............................................................................................................................................. 3
ChestandShoulderOpeners ...................................................................................................................................... 3
SunSalutationsSeries1 .............................................................................................................................................. 4
SunSalutationsSeries2 .............................................................................................................................................. 5
HandsandFingers....................................................................................................................................................... 5
LowerBodyPoses ........................................................................................................................................................... 6
CoreStrengthenerandLegLifts.................................................................................................................................. 6
LegStretcheswithaBelt............................................................................................................................................. 7
HipRockingandHipStretches .................................................................................................................................... 7
HipOpeners ................................................................................................................................................................ 8
KneetoChest .............................................................................................................................................................. 8
StandingChairYogaPoseSequence ................................................................................................................................... 9
WarmUpPoses............................................................................................................................................................... 9
Mountain..................................................................................................................................................................... 9
HandOnHipStretch ................................................................................................................................................... 9
Triangle ..................................................................................................................................................................... 10
DownDogwithCat/Cow........................................................................................................................................... 10
BalancingPoses............................................................................................................................................................. 11
Tree ........................................................................................................................................................................... 11
FootCrossover&Tightrope ...................................................................................................................................... 11
LegRaises .................................................................................................................................................................. 11
ChallengingBalancingPoses ..................................................................................................................................... 12
StrengtheningPoses ..................................................................................................................................................... 12
ChairPose ................................................................................................................................................................. 12
Copyright2012,PaulaMontalvoandwww.YogaJP.com 1
WarriorI .................................................................................................................................................................... 13
WarriorII ................................................................................................................................................................... 13
RestandRelax............................................................................................................................................................... 13
SvasanaPose............................................................................................................................................................. 13
Copyright2012,PaulaMontalvoandwww.YogaJP.com 2
GentleSeniorChairYogawithPaulaMontalvo
SEATEDCHAIRYOGAPOSESEQUENCE
UPPERBODYPOSES
ROLLHEADANDSHOULDERS
Gentleneckmovementsup/downandsidetosidehelpincreasemobilityand Isolatingmovementshelpconnect
rangeofmotioninthecervicalspinewherearthritisoftensetsin. thebraintothebodyforimproved
concentrationandbodyawareness.
CHESTANDSHOULDEROPENERS
Improvesbreathingandposture.Counteractsrounded,slumpedshoulders.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 3
EAGLE
SUNSALUTATIONSSERIES1
Thisupperbodysequencesincreasescirculationandspinalmobility.Startwiththearms
raised,thentwisttorsotoleftandright.Addarmsstraightoutshoulderheightandtwist
rightandleft.
Notes:
Copyright2012,PaulaMontalvoandwww.YogaJP.com 4
SUNSALUTATIONSSERIES2
Thissequenceaddsinagentlesidebendandtwist.
CAUTION:TwistingandBendingnotrecommendedforpeoplewithOsteoporosis.
HANDSANDFINGERS
Greatforarthritis!Strengthensmusclesofthefingersandwristsandincreasesmobilityandcirculation.
NAMASTEHANDS NAMASTESIDE STRETCHFINGERS SPREADFINGERS
Inadditiontomovingthepalmssidetoside,thehands Stretchthewebbingofthefingersaswideaspossible.This
canpointdownwardtogetadeeperstretchintothe strengthensthefingerjointsandimprovesmanual
wrists. dexteritytoopenupthosebottletops.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 5
WRISTSUP/DOWN SHAKEFINGERS
Thisisagentlepressureto Moving,twistingandshakingthefingersincreasescirculationandhelpstodiminishthat
thewriststoencourage feelingofcoldhandsandfingers.Makesuretotakeapauseafterwardstoabsorbthe
andmaintainflexibility. movementofenergythroughoutthefingersandarms.
LOWERBODYPOSES
CORESTRENGTHENERANDLEGLIFTS
Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 6
LEGSTRETCHESWITHABELT
Thissequenceincreasesthemobilityandflexibilityofthehipsandlowerback.Usingthebeltmakesthestretchesmore
accessibleasthehandscanbemovedupordownthebelt.Keepthebackstraighttoencouragespinalalignmentand
strength.
HIPROCKINGANDHIPSTRETCHES
Studentswithhip
replacements/injurieswill
havelimitationsinthis
movementseries.
Thissequencelubricatesthehipjointandencouragesgentleoutwardopening.Keepthetopfootflexedtoprotectthe
innerkneeandonlyagentlerockingpressurewiththehandshouldbeuse.Neverpush.
CAUTION:SeatedforwardbendsshouldbelimitedforstudentswithOsteoporosisbecauseofthefragilityofthespinal
discs.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 7
HIPOPENERS
Thisisanadditionalhipopeningsequencewhichcanalsobeusedasanoptionforstudentsthatcannotdotheabove
ankleonkneesequenceduetohiplimitations.
KNEETOCHEST
Justagentleheadbow,nota
roundedbackisallthatisneededto
stretchtheupperbackandneck.
Thissequencebenefitsbothlegsandhipsatthesametime.Theliftedlegissqueezinginandmassagingtheinternal
organs.Thestraightlegisextendingthehipflexorwhichincreasesthemobilityofthehipjoint.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 8
STANDINGCHAIRYOGAPOSESEQUENCE
WARMUPPOSES
MOUNTAIN
Astrong,straightpostureisthecornerstoneofallstandingandbalancing Dontweallwanttohavethisposture
postures.Dontskipoverittoolightly.Takethetimetohelpyourstudentsbe whenweare80yearsold!
still,feelstrongbeforethemovementsequences.
HANDONHIPSTRETCH
Allofthestandingposeshaveachair
availableforsupport.Encouragethe
studenttousethechairtohelpwith
theirbalance,ortochallenge
themselvesbylettinggo.Remind
themtheygetthesame
strengtheningbenefitsholdingonto
thechair!
Copyright2012,PaulaMontalvoandwww.YogaJP.com 9
TRIANGLE
Thisposestretchesandstrengthensthethighs,knees,andankleswhichare
importanttogoodpostureandbalance.Thisisagentlehipopener,soensure
thefeetareproperlyalignedwiththehipsfacingforward.Optionaluseofchair
isalwaysrecommended.
DOWNDOGWITHCAT/COW
Thiscombinationofposesisoneofthemostcommonandwidelyrecognized
yogaposesandaregreatforanallover,rejuvenatingstretch.Usingthechair
allowsthestudenttocontrolthelengthofthestretchwithoutunduepressure
ontheshouldersandwrists.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 10
BALANCINGPOSES
TREE FOOTCROSSOVER& LEGRAISES
TIGHTROPE
Thereareunlimitedwaysyoucan
offerbalancingposestoyour
students.Astheybecomestronger
andmoreconfident,theywillfind
theycanperiodicallyletgoofthe
chairandremainbalanced,evenfora
fewseconds.
Balancingposesliftsthespiritswhile
strengtheningthebody.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 11
CHALLENGINGBALANCINGPOSES
Itsalwaysgreattoofferupmorechallengingposesforthestudentswhoarewillingtotry.Thesetwoposesrequire
steadiness,strengthandfocus.Andtheyareplayfulaswell!
HALFMOON SKATERSPOSE
STRENGTHENINGPOSES
CHAIRPOSE
Thisposeisoneofthebestposesfor
protectingthekneejointbybuilding
stability.Itisimportanttokeepthe
spineneutralandbackflatandnot
rounded.Encourageagentlerknee
bend,withalittlelongerholdrather
thanadeeperkneebend.
Copyright2012,PaulaMontalvoandwww.YogaJP.com 12
WARRIORI WARRIORII
Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.
RESTANDRELAX
SVASANAPOSE
Takethetimetosettletheclassintoa
comfortablepositionintheirchairs.
Invitethemtoleanbackandusethe
backofthechairforsupport,close
theireyes,softentheirbodyand
relax.
Aguidedmeditationthatincludes
natureorothervisualizationwillhelp
calmthemindandbringaboutgood
thoughts.
Namaste,
PaulaMontalvo
Copyright2012,PaulaMontalvoandwww.YogaJP.com 13
PAULAMONTALVO
PaulaisaRegisteredYogaTeacherandrecentlyretiredfromalongcareerasaFamilyCounselor.Sheis
pursuingherdreamandpassionforteachingGentleandChairYogatoseniorsandofficeworkersinSouthern
California.In2005,shecompletedher200hourtrainingwithmasterteacherLanitaVarshellatherGentle
YogastudioinLaMesa.Attheageof79,PaularecordedtwobestsellingYogaJPGentleChairYogaDVDs
whereshesharesherexpertiseinteachingtoseniorsofalllevels.
GENTLECHAIRYOGASEATEDSERIESDVD GENTLECHAIRYOGASTANDINGSERIESDVD
AnyonecandoYoga!GreatforSeniorsandthe StayFitandFlexiblewithYoga!GreatforSeniorsand
PhysicallyChallenged Midlifers!
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50MinutesPrice:$19.95 50MinutesPrice:$19.95
Ifyou'veneverdoneyogabefore,ifyouthinkyouaretooold, Ifyoucanstand,youcandoyoga!TheGentleChairYoga
toostiff,ornotstrongenough,theGentleChairYogaSeated StandingSeriesfocusesonimprovingyourpostureandbalance.
Seriesistheperfectwayforyoutoobtainyoga'sgreathealth Usingthesupportofyourchair,youwilldoposesthat
benefits.Youwon'tneedtogetdownonthefloor.Allthe strengthenyourmusclesandbones,encouragespinalmobility
stretchescanbedonesittinginyourchair.Doalittlebitofyoga andimprovejointflexibility.Eachposeisdesignedtobeused
everydayandyouwillfeelbetter! withachairforsupportoryoucanletgoandhavefun!
SAVE!BUYTHESETFOR$34.95.Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com
MATTEROFHEART
WITH
HEATHERSAGER
Contents
COMFORTABLESEATSUKASANA....................................................................................................................................3
STAFFPOSEDANDASANA.............................................................................................................................................4
TORTOISEPOSEKURMASANA.......................................................................................................................................4
CAT/COWMARJARIASANA..........................................................................................................................................5
STANDINGMOUNTAINTADASANA.................................................................................................................................5
MODIFIEDMINIMOONSALUTATION...............................................................................................................................6
MODIFIEDFULLMOONSALUTATION...............................................................................................................................6
MODIFIEDSUNSALUTATION..........................................................................................................................................7
TRIANGLETRIKONASANA.............................................................................................................................................7
CHAIRPOSEUTKATASANA...........................................................................................................................................8
GETYOURBIGLIFEBACK!..........................................................................................................................................8
GATEPOSEPARIGHASANA...........................................................................................................................................9
BRIDGEPOSESETUBANDHASARVANGASANA..................................................................................................................9
HAPPYBABYPOSEANANDABALASANA........................................................................................................................10
CHILDSPOSEBALASANA............................................................................................................................................10
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 1
TEACHINGYOGATOSTUDENTSRECOVERINGFROMHEARTSURGERYOR
LIVINGWITHAHEARTCONDITION
HEARTCONDITIONS/DISEASETERMINOLOGY
ArrhythmiaThisisabnormalrhythmoftheheart,eithertoofast(tachycardia)ortooslow
(bradycardia).
HeartValveProblemsValvesdonotopenenoughtoallowbloodtoflowasitshould.Thisiscalled
stenosis.
AtherosclerosisAconditionthatdevelopsovertimeasasubstancecalledplaque(cholesterol)builds
upinthewallsofthearteries.Thisnarrowsthearteriesmakingitharderforbloodtoflowthrough.Ifa
bloodclotforms,itcanstopthebloodflow.
HeartFailureSometimescalledcongestiveheartfailure,meanstheheartisn'tpumpingbloodaswell
asitshould.Theheartkeepsworkingbutthebody'sneedforbloodandoxygenisn'tbeingmet.
Readingabloodpressurenumber:
o Systolicisthetopnumber.Itmeasuresthepressureinthearterieswhentheheartbeats.
o Diastolicisthebottomnumber.Itmeasuresthepressureintheheartbetweenbeatsand
refillingwithblood.Normalpressureis120/80.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 2
COMFORTABLESEATSUKASANA
Guidingstudenttofindtheseatedposition.Demonstratetheuseofpropsforalignmentand
comfort.
Cuetosittall,movingchestupandawayfrombelly.Relaxshoulders.Askeveryonetoclose
theireyes.Beginwithapositivephase:Example"Themomentofenlightenmentiswhena
person'sdreamsofpossibilitiesbecomeimagesofprobabilities."
Suggestanintentfortheclass.Eyesremainingclosed,beginseveralcomfortablebreaths.
Witheachbreathgoalittledeeper.Inhale,softenbelly,exhalebellybuttonmovestoward
spine.Spendacomfortableamountoftimeexploringthebreath,usingmindimageryand
allowingstudentstoreadjustforcomfort.
NECKANDSHOULDERSTRETCHES
Classbeginswithneck&shoulderposes.Asthebodywarmsupwithuppertorsoandarmmovement,therearemany
variationsyoucanoffer.SuncirclesandArmouthandcomestoshoulder,bodyleanstosidefold,armcomesup
tofullextension.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 3
CHESTOPENERS
Whileseated,openthearmsintoCactustoencouragetheopeningofthechest.Optiontolift
thearmsupforVictory!
STAFFPOSEDANDASANA
Whileseated,encourageastraightbackandhealthyposturebysittinginDandasana.Usea
wedgeorblanketunderthehipstoencouragerotationofthepelvis.
THEWESTSTRETCHPASCHIMOTTANASANA
Ifaccessibletothestudent,moveintoagentleforwardfold.Abolsterorrolledblanketis
helpfulforcomfortintheposeasitsupportsthechestandupperbody.Asstudentfolds
forward,thepropishelpfulinalignmentaswellascomfort.
Avoidstandingcompleteinversionsastheyarecontraindicatedinregardstoblood
pressureissues.Modifications,suchasabove,workwell.
TORTOISEPOSEKURMASANA
FromWestStretch,bendthekneesbringingthelegsintoadiamondshapeandgentlyfoldat
thewaistintoTortoisePose.
Thisisasafeforwardfoldwheretheheartisstillhigherthanthehips.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 4
CAT/COWMARJARIASANA
Useablanketunderthekneesforcomfort.Placingtheforearmsonastackofblanketsreducingtheweightbornon
thewrists,armsandshoulders.Greatsupportforafterheartsurgery.
STANDINGMOUNTAINTADASANA
TadasanaorMountainPoseisanimportant"centeringmoment".Beforebeginningthe
standingposeseries,encouragethestudenttoexplorehowtheyarefeeling...
FromTadasanatherearemanystandingposeoptionsthatencouragebalance,strength,
flexibilityandplayfulness.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 5
MODIFIEDMINIMOONSALUTATION
Thissequenceisaccessibletoalmosteveryone.Itisaseriesofposesperformedinaparticularsequencetocreatea
coolingflowofmovement.NotaschallengingasevenaHalfMoonSalutation,thuswhyitiscoinedMiniMoon.Itis
greatforpeoplewithlimitedshoulderstrengthand/ormobilityasitprovidesarmplacementoptions.Thiscanbedone
standingagainstthewallformoresupport.
Begininmountainposeandfeelthestrengthandsupportoftheearth.Placeonehandonyourhipandlift
theoppositearmupandbegintobendsideways.Theholdcanbeforsimplyonebreath,orseveralbreaths.
Repeatontheotherside.
Stepfeetoutabitfurthertocreateastablebasetoslightlybendthekneeandarms.Thisisamodified
Goddesspose.ThenstraightenbotharmsandlegsintoStar.RepeatthemovementofGoddessandStar
severaltimeswiththebreathtoencouragestrengthandmovementinthejoints.
MODIFIEDFULLMOONSALUTATION
ThissequenceexpandstheMoonFlowinafullcirculardirection.ItcanbedoneaftertheMiniMoonsequenceordone
independently.
BegininStarposeasshownabove.Bendonekneeandplacebothhandsontopofbentknee,ensuringthe
backremainsstraightinthisgentleforwardbend.Bendbothknees,andbringbothhandstothethighsor
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 6
knees.Gentlymovetotheoppositeleg,bendingthekneeandkeepingthebackstraight.CompletetheFull
MoonendingbackinStarpose.
MODIFIEDSUNSALUTATION
TheHalfSunSalutationisacompletepracticeinitself.Itbendsandtwiststhespine,opensthehipsandhamstrings,
stimulatescirculation,andestablishesadeepandrhythmicbreath.Itpromoteshappiness.
TRIANGLETRIKONASANA
Usingthewallforsupport,thisposeencourageslengthinthespine.Alignthe
shoulderbladesevenlyonthewallopensthechestarea.Thispositionwillhelp
accessthegentlebackbendthatisinherentinthispose.
Placethetoparmonthewaisttoreducestretchingofthechestandshoulder.
Effectiveespeciallyafterheartsurgery.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 7
CHAIRPOSEUTKATASANA
Thoughitlookslikeyou'resittinginanimaginarychair,thisisdefinitelynota
passivepose.Itbuildsstrength,confidenceandbalance.
AddatwisttoChairpose,butkeepthekneesascloselyalignedaspossibleby
placingthehandinbetweenthekneesforguidance.Optionalplacementof
oppositehandeitherontheheartorliftedupward.
Usethesupportofthewalltomakethisagentlerpose.Standwiththebackto
thewallandplacetheheelsafewinchesaway.Theholdcanbeabitlongerwith
thisversionofChair.
GETYOURBIGLIFEBACK!
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 8
GATEPOSEPARIGHASANA
Gateposeencouragestransformationandovercomingobstacles.Practiceofthisintensesidestretchtakes
onebeyondourdailylives,stretchingourboundariessothatwecanmovepastlimitations.
Useablocktosupportthebottomarmtorelieveexcessstretchingofshoulderandchestmuscles.
BRIDGEPOSESETUBANDHASARVANGASANA
Opensthethoracicspine(themiddleandupperback)andencouragesback
alignment.Theamountofliftcanvarydependingonthecomfortlevelofopeningthe
chest.
Useablocktoalignkneesand/orsupportthelowback.Arolledblanketunderthehead
encouragesahealthycervicalspine.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 9
HAPPYBABYPOSEANANDABALASANA
Gentlyusetheupperbodystrengthtoequallypressbothkneestowardthefloor,
keepingthelowbackflat.
Encouragesrelaxationoftheshouldersorchest,andaplayfulattitude.
CHILDSPOSEBALASANA
Thisisadeeprestingposeandperfectforcalmingthemind.Balasanaissimilartoa
deepforwardbendbutgentler.Balasanaremindsusofourtimesasinfants,andwe
havememoryinourbodiesofbeinginthisposition.Itisblissful.
Usearolledblanketbehindthekneesandafoldedblanketunderthechestforthatextra
feelingofsupportandsurrender.
Copyright2012,www.GentleSeniorYoga.comandwww.YogaJP.com 10
GENTLEYOGATHERAPY
WITH
JUSTINESHELTON
ABOUTGENTLEYOGATHERAPYFORAHEALTHYBACK,KNEESANDHIPS .................................................. 4
GENTLEYOGATHERAPYFORAHEALTHYLOWBACK............................................................................... 5
HEALTHYBACKSEQUENCEI........................................................................................................... 5
COMFORTABLESEATSUKHASANA ....................................................................................................................... 5
KNEETOCHESTAPANASANA ............................................................................................................................. 5
BRIDGEVARIATIONDVIPADAPITHAM .................................................................................................................. 5
CAT/COWFLOWCAKRAVAKASANA .................................................................................................................... 6
PRONEBACKBEND:VIMINASANA ......................................................................................................................... 6
CHILDPOSE:BALASANA ..................................................................................................................................... 6
HEALTHYBACKSEQUENCEII.......................................................................................................... 7
PSOASSTRETCH:EKAPADAUSTRASANA................................................................................................................. 7
FORWARDBEND:UTTANASANASTRETCHINGTHEWEST ....................................................................................... 7
TWISTINGTRIANGLE:PARIVRITTITRIKONASANA ...................................................................................................... 8
WIDELEGGEDFORWARDBEND:PRASARITAPADOTTANASANA .................................................................................. 8
HEALTHYBACKSEQUENCEIII......................................................................................................... 9
KNEELINGPOSTURE:VAJRASANA ......................................................................................................................... 9
SUPINETWIST:JATHARAPARIVRITTIVARIATION...................................................................................................... 9
HALFREVERSEPIGEON:KAPOTASANAVARIATION ................................................................................................. 10
UPWARDSPREADFOOTPOSE:URDHVAPRASARITAPADASANA ............................................................................... 10
RECLININGCOBBLER:SUPTABADDHAKONASANA ................................................................................................. 11
MODIFIEDCORPSEPOSE:SVASANA .................................................................................................................... 11
GENTLEYOGATHERAPYFORHEALTHYKNEES ..................................................................................... 12
HEALTHYKNEESSEQUENCEI ....................................................................................................... 12
MOUNTAINPOSE:TADASANA ........................................................................................................................... 12
Copyright2012,JustineSheltonandwww.YogaJP.com 1
CHAIRPOSE:UTKATASANA ............................................................................................................................... 12
TRIANGLE:TRIKONASANA ................................................................................................................................. 13
WARRIORII:VIRABHADRASANAII ...................................................................................................................... 13
HEALTHYKNEESSEQUENCEII ...................................................................................................... 14
CAT/COWPOSE:CAKRAVAKASANA .................................................................................................................... 14
BRIDGEVARIATION:DVIPADAPITHAM ................................................................................................................ 14
EXTERNALHIPROTATORSSTRETCH .................................................................................................................... 15
INTERNALHIPROTATORSSTRETCH ..................................................................................................................... 15
KNEEEXTENSIONS:URDHVAPRASARITAPADASANAVARIATION............................................................................... 16
HALFHERO:EKAPADAVIRASANA ....................................................................................................................... 16
UPWARDSPREADFOOTPOSE:URDHVAPRASARITAPADASANA ............................................................................... 17
RELAXATIONPOSE:SVASANA ............................................................................................................................ 17
GENTLEYOGATHERAPYFORHEALTHYHIPS ....................................................................................... 18
HEALTHYHIPSSEQUENCEI.......................................................................................................... 18
COMFORTABLESEAT/EASYPOSE:SUKHASANA ..................................................................................................... 18
CAT/COWPOSE:CAKRAVAKASANA .................................................................................................................... 18
PRONEBACKBEND:VIMINASANA ....................................................................................................................... 19
PSOASSTRETCH:EKAPADAUSTRASANA............................................................................................................... 19
WIDELEGGEDFORWARDBEND:PRASARITAPADOTTANASANA ................................................................................ 20
KNEELINGPOSTURE:VAJRASANA ....................................................................................................................... 20
HEALTHYHIPSSEQUENCEII......................................................................................................... 21
HALFREVERSEPIGEON:KAPOTASANAVARIATION ................................................................................................. 21
SUPINESPREADBIGTOEPOSE:SUPTAPRASARITAPADANGUSTHANA ....................................................................... 21
SUPINETWIST:JATHARAPARIVRITTIVARIATION.................................................................................................... 22
Copyright2012,JustineSheltonandwww.YogaJP.com 2
KNEESTOCHESTPOSE:APANASANA ................................................................................................................... 22
RECLININGCOBBLERSPOSE:SUPTABADDHAKONASANA ........................................................................................ 23
RELAXATIONPOSE:SVASANA ............................................................................................................................ 23
Copyright2012,JustineSheltonandwww.YogaJP.com 3
ABOUTGENTLEYOGATHERAPYFORAHEALTHYBACK,KNEESANDHIPS
IamexcitedtobeabletosharewithyoumypassionforgentleYogaandthehealingbenefitsofYoga
therapy.Thefollowingsequencesfocusonthelowback,thehipsandtheknees.Myteachingisasynthesis
ofalltheteachersIhavebeensofortunatetobeabletolearnfromandisheavilyweightedintheViniyoga
traditionasthatisthepathIhavemostdeeplystudiedandpracticed.Iwouldliketosharethatthese
sequencesarealsofromalearninginmyownbodyandmyownphysicalpracticeofasana.Thisgentle
practicehashelpedtohealmybodyfrominjuriessustainedshowinghorsesandplayingDivisionICollegiate
basketball.Icannotemphasizeenoughthepowerfulhealingbenefitsofsimple,gentle,slowmovements
linkedtobreathandawareness!
AftergraduatingfromcollegeIassumedIwasdoomedtoalifeofchronic,severekneeandlowbackpain.
AndwhileIactuallystartedyogatohelpwithendometriosis,imaginemydelightasIstartednoticingthat
mykneeandbackpainwasimprovingaswell.Itisallaboutfindingbalance!Myhipswereveryopeninthe
back,pigeonwaseasy.....however,Iwouldgetsearingkneepainonthelateralsideofmykneecap
wheneverIpracticedbridgepose.Whatwasthatabout?WiththehelpofAadilPalkhivalaIrealizedthe
frontofmyhipsweretight,verytight,andmyhipflexorswerepullinguponmykneecausingthatpain.A
simplehipopeningseriesgotridofthatproblem,andIshareitherewithyou.
Whilewemayfocusononepartofthebodyfortherapy,wemustalsorememberitisallinterconnected.In
ordertohavehealthyknees,wemusthavestronganklesandopenhips.Ifthereislowbackpain,wecan
almostassumetherearetighthips.Favoringasorekneemaymanifestinneckpain,andsoon.Working
withthestructureofthehumanbodywetrytobringasymmetriesclosertobalance.Ifapersonhasadeep
kyphosisintheirthoracicspineordeeplordosisintheirlumbarspine,weworkwiththemtobringthem
closertobalanceinsteadoffurtheringanimbalanceinthespine.Thespinalcurvesarethereforareason,
wearen'tlookingtogetridofthementirely,wearejustlookingtobringthemintobalance.
PleaseknowthatGentleYogaTherapyisapowerfultoolforselfhealing.OneofthereasonsIlovewhatIdo
isthattheknowledgeIcansharewithpeopleempowersthemtohelpthemselves,whetheritbeona
journeyofhealingorsimplyasmaintenanceandexplorationoftheamazinggiftofthehumanbody.
IhopeyouenjoythisasmuchasIenjoyedsharingit!!
InOneness,
JustineShelton,ERYT,AVICertifiedViniyogaTherapist
Copyright2012,JustineSheltonandwww.YogaJP.com 4
GENTLEYOGATHERAPYFORAHEALTHYLOWBACK
HEALTHYBACKSEQUENCEI
COMFORTABLESEATSUKHASANA
Warmupthebodytoprepareforpracticeandlearnhow
tousethebreathtosubtlystretchthemusculatureofthe
spine.
Notes:
KNEETOCHESTAPANASANA
Gentleandsafeforwardbendadaptedtostretcheachside
ofthelowbackindependently.
Notes:
BRIDGEVARIATIONDVIPADAPITHAM
Gentlebackbendtostrengthenthelegsandcore.
Movementsmaximizeabdominalcompressionandcore
strengthening.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 5
CAT/COWFLOWCAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthespine,
fromthetailbonetotheneck.
Notes:
PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureofthe
backwhilethepelvisisstable.
Notes:
CHILDPOSE:BALASANA
Counterposeforbackbends.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 6
HEALTHYBACKSEQUENCEII
PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors.
Notes:
FORWARDBEND:UTTANASANA
STRETCHINGTHEWEST
Gentleforwardbendtobringthespinetoneutralafter
asymmetricalbackbend.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 7
TWISTINGTRIANGLE:PARIVRITTI
TRIKONASANA
Standingtwisttoopenthedeepmusclesofthespine.
Notes:
WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Forwardbendasacounterposetothetwist.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 8
HEALTHYBACKSEQUENCEIII
KNEELINGPOSTURE:VAJRASANA
Kneelingposturethatallowsforeasytransitionbackto
thefloor.Theprimaryintentionoftheposeisaxial
extension.
Notes:
SUPINETWIST:JATHARAPARIVRITTI
VARIATION
Twisttostretchandstrengthentheexternalhip
rotators.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 9
HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Thisposestretchesthepiriformismuscle,loosening
thehipandeasingtensioninthelowerback.
Notes:
UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA
Axialextensionposewhichbringscirculationtothe
hipsafteralongstayinreversepigeon.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 10
RECLININGCOBBLER:SUPTA
BADDHAKONASANA
Axialextensionposethatisveryhealingforthelow
back.
Notes:
MODIFIEDCORPSEPOSE:SVASANA
Restposeallowsyourpracticetointegrateinthebody
andmind.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 11
GENTLEYOGATHERAPYFORHEALTHYKNEES
HEALTHYKNEESSEQUENCEI
MOUNTAINPOSE:TADASANA
Variationoftadasanathathelpsimprovebalanceand
strengthenstheankles.
Notes:
CHAIRPOSE:UTKATASANA
Standingforwardbendtostrengthenlegs.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 12
TRIANGLE:TRIKONASANA
Lateralbendwithexternalhiprotationonleadleg.
Mainpurposeistoworkonstrengtheningquadriceps
byliftingkneecap.
Notes:
WARRIORII:VIRABHADRASANAII
ArepetitiveversionofWarriorIItostrengthenlegs
whilestabilizingkneemotion.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 13
HEALTHYKNEESSEQUENCEII
CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:
BRIDGEVARIATION:DVIPADA
PITHAM
Gentlesupinebackbendthatstrengthensthelegs.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 14
EXTERNALHIPROTATORSSTRETCH
Posetoopenexternalhiprotators,psoasandiliacus.
Notes:
INTERNALHIPROTATORSSTRETCH
Posetoopeninternalhiprotators.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 15
KNEEEXTENSIONS:URDHVA
PRASARITAPADASANAVARIATION
Axialextensionposeusedheretoincreasecirculation
tothekneesandworkwiththebiomechanicsof
movement.
Notes:
HALFHERO:EKAPADAVIRASANA
Modifiedbackbendtostretchquadricepsandhip
flexors.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 16
UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA
Axialextensionposethatincreasescirculationto
knees,hips,shouldersandlowback.
Notes:
RELAXATIONPOSE:SVASANA
Restingposetointegratepractice.Modifiedwithlegs
elevated.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 17
GENTLEYOGATHERAPYFORHEALTHYHIPS
HEALTHYHIPSSEQUENCEI
COMFORTABLESEAT/EASYPOSE:
SUKHASANA
Findacomfortableseatandbringawarenesstothe
breath.Throughthisprocess,thebodywillbeginto
warmupandstarttopreparethemindforthe
practice.
Notes:
CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 18
PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureof
thebackwhilethepelvisisstable.Addingdeephip
rotationstrengthensthehiprotators,addingmore
stabilitytothehipjoints.
Notes:
PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors,particularlythelargesthipflexor,thepsoas
muscle.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 19
WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Symmetricalforwardbendtocompensatefor
asymmetricalbackbend.Onceinpose,bendinginto
onekneeandthenintotheotherprovidesadeeper
stretchtotheinnerthighsandhipadductors.
Notes:
KNEELINGPOSTURE:VAJRASANA
Axialextensionkneelingposturethatallowsforeasy
transitionbacktothefloor.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 20
HEALTHYHIPSSEQUENCEII
HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Supineversionofpigeonposethatputslessstrainon
thekneethantraditionalpigeonpose.
Notes:
SUPINESPREADBIGTOEPOSE:
SUPTAPRASARITA
PADANGUSTHANA
Therepetitionofthisposeisintendedtocompensate
forthelongstayofthepreviousposeandtoincrease
circulationtotheentirepelvicregion.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 21
SUPINETWIST:JATHARAPARIVRITTI
VARIATION
Twistwithanexternalhiprotationtoreleasegluteus
medius.
Notes:
KNEESTOCHESTPOSE:APANASANA
Gentleforwardbendtobringthespinebacktoneutral
aftertwist.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 22
RECLININGCOBBLERSPOSE:SUPTA
BADDHAKONASANA
Supineaxialextensionpose.Inthisvariationwewill
focusonstrengtheningtheadductorsandthe
musculatureoftheSIjoints.
Notes:
RELAXATIONPOSE:SVASANA
Finalrestingposewhereeverythingfromthephysical
practicehastimetointegrateinthebody.
Notes:
Copyright2012,JustineSheltonandwww.YogaJP.com 23
JUSTINESHELTON
JustineSheltonisanERYT,RegisteredYogaTeacherwiththeYogaAlliance.SheisagraduateoftheAmerican
ViniyogaInstitute(AVI)underthedirectionofGaryKraftsow,andholdsthedistinctionofAVICertifiedYoga
TeacherandAVICertifiedViniyogaTherapist.AVI(www.vinyoga.com)isaleaderintheemergingfieldofYoga
TherapyandJustineisthrilledtohavethefoundationoftheirtrainingtoinformherworkwithspecial
populations.Shespecializesinrehabilitativeyoga,specificallyspinaldiscinjuries,aswellasshoulderandknee
therapy.Manypeopleknowherthroughhervideo"GentleYogaforaHealthyLowBack."Sheencouragesher
studentstopracticewheretheirbodyisrightnow,allowingfortheconstantchangeandgrowththatcomes
withadedicatedpractice.
GENTLEYOGAFORA GENTLEYOGATHERAPY
HEALTHYLOWBACKDVD GUIDEBOOKFORAHEALTHYLOWBACK
DailyPracticeDVDto HealthyBackWorkbookfor
helprelievepainfrom YogaTeachersand
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ScoliosisandotherBack therapeuticposes,
AilmentswithGuided modifications,sequences
RelaxationMeditation. andteachinginstructions.
PrintedBookPrice:$29.95
Price:$24.95
BookonCD:$19.95
GENTLEYOGAFORA COMPLETEGENTLEYOGATHERAPYGUIDEBOOKFORA
HEALTHYKNEESANDHIPSDVD HEALTHYLOWBACK,KNEESANDHIPS
ComprehensiveGuidebook
2DVDSet!Essential
forHealthyLowBack,Hips
YogaMovementsfor
andKnees.Includesover40
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KneeandHipJoints,with
instructions.
GuidedRelaxation
Meditation. BookonCDPrice:$29.95
Price:$24.95 OnlyavailableonCD
Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com
GENTLEYOGATHROUGH
SOMATICEXPLORATION
WITH
JAMESKNIGHT
SOMATICYOGAINTRODUCTION ..................................................................................................... 3
ABOUTJAMESANDGYSE ................................................................................................................ 5
WHATISHANNASOMATICEDUCATION?............................................................................................. 6
THOMASHANNAANDTHEROOTSOFHANNASOMATICEDUCATION .......................................................... 7
7TIPSANDGUIDELINESFORGENTLEYOGATHROUGHSOMATICEXPLORATIONAKA:GYSE.......................... 10
PRACTICE................................................................................................................................ 13
PREPARINGYOURBRAINFORLEARNING:............................................................................................ 13
RESTORATIVEYOGAPOSESFORMEDITATION ................................................................................... 13
LEGSUPTHEWALLVIPARITAKARANI................................................................................................................. 13
INVERTEDFROGPOSE:SUPTABADDHAKONASANA ............................................................................................. 14
LYINGTWIST .................................................................................................................................................. 14
NECKANDSHOULDERS .................................................................................................................. 14
FOOTSLIDERS................................................................................................................................................. 14
NECKROTATIONS ............................................................................................................................................ 15
NODDINGYES ............................................................................................................................................. 15
CELTICCROSS ................................................................................................................................................. 15
THECOMPLETEBODYFROMHEADTOTOE ....................................................................................... 16
CATSTRETCHSERIES .................................................................................................................. 16
ARCHANDCURL ............................................................................................................................................. 16
SIDECRUNCHES .............................................................................................................................................. 16
XS ............................................................................................................................................................... 17
ARCHANDCURLWITHATWIST .......................................................................................................................... 17
LIGHTHOUSE ................................................................................................................................................. 18
Copyright2012,JamesKnightandwww.YogaJP.com 1
HIPS,LEGS,ANDKNEES ................................................................................................................. 20
MODIFIEDPIGEON:EKAPADARAJAKAPOTASANA ................................................................................................. 20
BOUNDANGLE:SUPTABADDHAKONASANA ........................................................................................................ 21
SWIMMINGFROG ........................................................................................................................................... 21
INTEGRATION .............................................................................................................................. 22
FLAMINGO ..................................................................................................................................................... 22
ADVANCEDARCHANDCURL.............................................................................................................................. 23
CORPSEPOSE:SAVASANAWITHELLIPTICALBREATHINGMEDITATION ....................................................................... 24
Copyright2012,JamesKnightandwww.YogaJP.com 2
SOMATICYOGAINTRODUCTION
Welcomeandthankyouforcomingtomyworkshop.
SomaticYogaisauniquebraintomusclereeducationthatcombinestraditionalyogapostures,Hanna
SomaticEducation,breathingtechniques,andhealingvisualizations.Throughspecificmovementsand
meditation,musclesarereprogrammedtoerasechronicpain,improverangeofmotion,andregainstrength
andcontrol.Iwillbeguidingyouintoanexperiencewhereyouwillbeinvitedtofeelaconsciousalignmentof
mind/body/spirit.
Ihavefoundthatmostofmystudentsarebetween4080yearsoldandmanyareyogastudentsand/or
massageclients.Theyarepeoplewhoarerelativelyactivebutwanttolearnmoreabouttheirbodyandhow
toagemoregracefully.
Iwillbeteachingyouhowtoeffectivelyrelieveandrejuvenatethefollowingareas:
Neckandshoulders
UpperandLowerback
Hips,legs,andknees
WhatIamgoingtosharewithyouisnotonlyconsideredtherapy,butitiseducational.Thedetailed
instructionsaremeanttotriggeradifferentareaofyourbrainthatwillcreatenewandempoweredpatterns
forhealthyliving.
Theexercisesmayappeartobecomplexatthebeginning.ManyofmyfirsttimestudentsreportitfeelslikeI
amaskingthemtopattheirheadandrubtheirbellyatthesametime.Thisisgood.Iwantthemtobe
challenged.
Throughutilizingthesetechniquesyouarealsoparticipatingwithchangingtheoutdatedwesternscience
paradigmofhealth:relyingsolelyonexternal,thirdpersonauthorityforyourownhealingprocess.Inthis
systemofreeducationyouareshiftingintoanempoweredfirstpersonperspectiveandexperienceofself
sensing,selfcorrecting,andultimatelyselfmasteryofyourownvitality.
Copyright2012,JamesKnightandwww.YogaJP.com 3
Overallbenefits:
Painreduction
Flexibility
Improvedjointmobility
Strengthening
Improvedbalanceandcoordination
Overallphysiologicalefficiency
Relaxation
Peaceofmind
WhatImostappreciateaboutthisworkisthatbypracticingSomaticYogatheeffectsarecumulative.The
moreyoudotheexercisesthemoreyouwillbenefitlongterm.
Enjoy!
JamesKnight
CertifiedYogaInstructorandHannaSomaticEducator
Copyright2012,JamesKnightandwww.YogaJP.com 4
ABOUTJAMESANDGYSE
PeopleoftenaskmehowIdevelopedthisstyleofbodymovement.
Ivealwaysbeeninterestedinconsciousnessandlearninghowtolivemylife
toitsfullestpotential.ImadeeplyspiritualpersonandIvebeenfortunate
tohavesomeamazingteachersinmylife.
WhileIwasattendingSonomaStateUniversityItookmyfirstyogaclass.It
wascalledSomaticYogaandwastaughtbyEleanorCriswell.
IloveditsomuchthatItookitforseveralsemesters.EleanorwasThomasHannaswifeandshetaughtme
howtoselfregulateandexperiencemyselffromwithin.
ThisledtofurthertrainingandIlearnedmoreabouthumananatomybybecomingacertifiedmassage
therapistandyogainstructor.Atthesametime,whileIwasstudyingformyMastersDegree,Ienrolledin
severaladvancedstudyprogramsincludingathreeyearcertificationprocesstobecomeaHannaSomatic
Practitioner.
Overthepast20yearsIveheldaprivatepracticewhereIseeclientsprivately,aswellasfacilitategroups,and
havecontinuedtoeducatemyselfwiththemostprogressivemodalitiesinthefieldofHealingArts.
TothisdayIstillfindHannaSomatics,incombinationwithHathaYoga,pranayama,andmeditationtobethe
mosteffectivewaytokeepmybodyfreeofpainandexperienceoptimalhealth.Ilovetosharethisknowledge
withmyfamily,friendsandclients.
MyintentionsarethatmyGYSEvideoandworkbookwillinspireyoutokeeplearningaboutyour
mind/body/spritconnectionandthatyouwilllearntoagewithvitalityandgrace.
InRadiantHealth,
JamesKnight
Copyright2012,JamesKnightandwww.YogaJP.com 5
WHATISHANNASOMATICEDUCATION?
HannaSomaticEducationisasafe,gentleandcommonsense
approachtoreversechronicpain.
HSEisaneffectiveformofmindbodytrainingthatinvolves
movementandreeducation.HSEgoesdirectlytotherootcauseof
mostchronicmuscularpain:thebrainandthewayinwhichitsenses
andorganizesthemusclesandmovement.
Bylearningtoregainawarenessandmotorcontrolofmuscles,the
braincanrememberhowtorelaxandmovethemusclesproperly.Thisprocessofsensorymotortraining
createsmorebodyawareness,increasedflexibilityandrangeofmotion,andanoverallsenseofwellbeing.
HannaSomaticEducationparticularlyhelpsrelievepainanddisabilityassociatedwithcommonhealth
complaintssuchas:headaches,stifforpainfuljointsandmuscles,fatigue,poorposture,breathingproblems,
impairedmovement,accidenttraumaandwhiplasheffects,backpain,repetitiveuse/stressinjuries.
HSEtargetstheconditionofSensoryMotorAmnesia(SMA).
SensoryMotorAmnesiaistheconditionofchronicallytightmusclesthathavelearnedtostaycontracteddue
torepeatedandreflexiveresponsetostresssuchasaccidents,injuries,surgeries,repetitivetasks,andon
goingemotionalstress.Theresultingpatternsofmuscularcontractionthatdevelopresultinsuchcommon
conditionsaschronicback,neck,shoulderandhippain,limitedmobility,jointpain,poorposture,shallow
breathing,andunevenleglength.
BypracticingHSEmovementsonaregularbasisyouwilldebunkthemythofagingandreversetheeffectsof
SMA.Practicingtheexerciseswillprovidecumulativeresults.Youwillenjoyrapidandsignificantimprovement
inphysicalcomfort,posture,andoverallsenseofwellbeing.
Copyright2012,JamesKnightandwww.YogaJP.com 6
THOMASHANNAANDTHEROOTSOFHANNASOMATICEDUCATION
ThomasHanna(19281990)wasaphilosopherwho,throughmanyyearsofresearch
developedHannaSomaticEducation.Hannaspenthisentirelifesearchingforwayshuman
beingscouldexperiencefreedom:bothphysicallyandmentally.Hewantedtoencourage
otherstorealizethepowertheyhavetotakeresponsibilityfortheirownlives.
AfterreceivingaPhDinphilosophyanddivinityfromtheUniversityofChicagoin1958,
HannataughtatHollinsCollegeinRoanoke,VirginiawherelaterhebecameChairmanoftheDepartmentof
Philosophy.HewasalsowriterinresidenceatDukeUniversityandtheUniversityofNorthCarolinaintheir
CooperativeProgramintheHumanities.
From1965to1973,HannawasChairmanoftheDepartmentofPhilosophyattheUniversityofFlorida,where
hehadbeenhiredtocreatethedepartmentsfirstdoctoralprograminphilosophy.Whilethere,hestudied
neurologyattheMedicalSchool.Hisexperienceinstudyingdivinity,philosophy,andneurosciencesledhimto
theideathatalllifeexperiencesleadtophysicalpatternsinthebody.
HannawaselectedaFellowintheAmericanCouncilofLearnedSocieties,whichin19691979subsidizedhis
writingofBodiesinRevolt:APrimerinSomaticThinking.ItwasinthisbookthatheredefinedtheGreekword
"soma"torelatetomoderntimes."'Soma,'"hewrotedoesnotmean'body':itmeans'Me,thebodilybeing';
"somasareyouandI,alwayswantinglifeandwantingitmoreabundantly(pp.35,3637).
Hebelievedthatalllivingbeingsaresomas.Somasareselfmovingandselfexperiencingsensorymotor
systems.Humansomashavemuchincommonwithallsomas,evenwithmicroscopiconecelledcreatures.
RealizationofthesecommonalitiesinspiredHannatodevelophistheories.Heviewedsomasasthenatural
developmentoftheuniverse.Somashavemanyofthecharacteristicsoftheuniverseitself,andHanna
pointedoutthatonlylivingsomascanmoveindependentlyoftheuniverse.
Hannabelievedthatintheevolutionoflifenaturalselectionfollowedapathofgreaterandgreaterfreedom
tofinallyarriveatthehumansoma.
Intheearly1970s,Hanna,thenChairmanofPhilosophyattheUniversityofFlorida,wasintroducedtothe
workofMosheFeldenkrais,anIsraeliphysicistandbodyeducatorthattaughtFunctionalIntegration(FI).
MeetingFeldenkraisandwatchinghimworkhadagreatimpactonHannaastheFIMethodwascompatible
withHannassomaticphilosophy.In1975HannaarrangedthefirstFeldenkraistrainingprogramintheUnited
Copyright2012,JamesKnightandwww.YogaJP.com 7
StatesasdirectoroftheHumanisticPsychologyInstitute(nowtheSaybrookInstitute).Hecontinuedhisstudy
withFeldenkraisforover13yearsandpracticedattheNovatoInstituteforSomaticResearchandTraining,an
institutewhichheandhiswifeEleanorCriswellHannaEd.Efoundedin1975.
Hannasworkcontinuedtoevolveandhestartedtoincorporatehisowntheoryandmethod.Hebelievedthat
educationisthemannerinwhichahumancanmosteffectivelyregaincontrolofsensorimotorsystems.Inthis
wayHannahelpedhundreds,ifnotthousandsofpeoplefromallovertheworldcomeoutofpain.Heachieved
thisefficientlybyaddressingwhathenamedsensorymotoramnesia,andreplacesitwithsensorymotor
awareness.Hecoinedtheterm"Somatics"in1976.
In1990heofferedhisfirsttrainingprogramforHannaSomaticEducationattheNovatoInstituteforSomatic
ResearchandTraining.
Noteworthy:
SomepeopleaskwhatisthedifferencebetweenHannaSomaticsandFeldenkrais?Whilethetheoryissimilar
inFunctionalIntegration(FI)andHannaSomaticEducation(HSE)themaindifferenceisfoundinhandsonand
tablework.InFItheclientismorepassiveandreceivesthework.InHSEtheclientismoreinteractiveand
doesthemajorityoftheworkinasession.
Differentareasofthebrainareinvolvedwiththetwoapproaches.FIprimarilyaffectsthesensorycortex,
whichcontrolsfeelingsoftouchandsensation.HSEprimarilyaffectsthemotorcortex,whichcontrols
movementsoffineandgrossmotorskills.
Asmentionedabove,ThomasHannaiswellknownforintroducingtheconceptsofselfregulationandsensory
motoramnesia.PerhapsthemostimportantthingthatmakesHSEstandoutistheemphasisofguidinga
persontoexperiencethereeducationfromthefirstpersonpointofviewfromtheinsideout.
Inadditiontocountlessarticles,essays,andotherpublications,booksauthoredbyThomasHannainclude:
TheThoughtandArtofAlbertCamus(1958)
TheLyricalExistentialists(1963)
BodiesinRevolt:APrimerinSomaticThinking(1970)
TheEndofTyranny:AnEssayonthePossibilityofAmerica(1970)
TheBodyofLife(1980)
Somatics:ReawakeningtheMind'sControlofMovement,Flexibility,andHealth(1988)
Copyright2012,JamesKnightandwww.YogaJP.com 8
Forthoseofyouwhowouldlikemorebackground:
TherootsofHannaSomaticEducationwasalsoinspiredthroughtheseinfluences:
F.MatthiasAlexander,fatheroftheAlexanderTechnique,wasthefirstpersontotakesomaticeducationout
oftherealmofshamanisticmysteryandestablishitasaverifiable,pragmatictechnique.
QuiteindependentlyofAlexander'swork,anotherapproachtosomaticeducationwasmadebyateacherof
physicaleducationinBerlinElsaGindler.GindlerconductedclassesinGymnastik,wheresheinvitedher
studentstofocusuponthesensationswithintheirbodiesastheywentthroughvariousmovements.Students
wereaskedtofocustheirattentionnotonthemovementsthemselves,butontheinternalfeelingsofthese
movements;forexample:Howisonebreathingduringthemovements?Howdoestheweightofthebody
duringmovementshiftovertheheels,thehips,andsoforth?
Gindlerwasmakingherstudentsfocusonthe"meanswhereby"ratherthanthe"end"ofexternalmovement.
Theresultwasthat"miraculous"changesbegantooccurinthebodiesofthosewhotrainedwithGindler.
Again,theprinciplewasthesame:Turnconsciousattentioninwardtotheproprioceptivebackgroundofan
objectivemovement,andthequalityoftheobjectivemovementbeginstoimprove.Greaterselfcontrolis
gainedbymeansofgreatersensoryawareness.
AnotherpresencewasaddedtothisburgeoningfieldbyanotherAlexander:GerdaAlexander.Shehadno
relation,intellectuallyorfamilially,toF.Matthias.WorkingfromhercenterinCopenhagen,sheexpandedthe
fieldofsensorymotorlearningwithnewemphasis:shetaughtherstudentstobecomemastersof
proprioceptionsensoryawarenessbecamealmostanendinitself.Theendwasselfknowledge,andthis
sensoryknowledgeresultednotonlyingrace,coordination,andgoodcarriage,butalsoinacalm,measured
lifeofthespirit.ThiswassimilartotheeffectsoftheotherAlexander'smethods.
MosheFeldenkrais,anIsraeliphysicist,wentfurtherwiththeseprincipalsasheopenedadoortothe
possibilityofasystemofclinicalsomaticeducation.Whatwaslackingwas(1)acomprehensivediagnostic
theoryforunderstandingtheoriginofthetypicalneuromuscularposturaldistortions;(2)ageneralsomatic
theoryofsensorymotorprocess,includingintroducingtheconceptofsensorymotoramnesia;and(3)a
methodofsomaticeducationthatnotonlygavethelearnerthesensoryfeedbackofKineticMirroringand
"meanswhereby"instruction,butalsowentthefullrouteofengagingthelearner'smotoractionssoastouse
thefullcapacityofthesensorymotorfeedbackloop.Moshebroughtallofthisandmoretothefieldof
Somatics.
Copyright2012,JamesKnightandwww.YogaJP.com 9
7TIPSANDGUIDELINESFORGENTLEYOGATHROUGHSOMATICEXPLORATION
AKA:GYSE
Themovementsyouarelearningareinherentlysafeandnatural.However,ifyouhaveamedicalconditionor
injury,pleaselistentoyourbodycarefully.Also,checkwithyourphysiciantogetapprovalfortheseexercises.
Doneproperly,thesemovementsrelaxandcoordinatethemusculaturesystem.Occasionally,sorenessmay
resultforadayortwoafterdoingthemovementsasthebodyreleasestoxinsstoredinthecontracted
muscles.However,ifyoursorenesspersistsorworsens,stopdoingtheseexercisesandconsultyourphysician
orHealthCareProfessional.
Tosupportyouinyourpractice,pleaseutilizethefollowingtipsandguidelines:
Environmentandwhattowear:
Itispreferabletodotheseexercisesinaquietareawhilelyingonablanketoryogamatonafirmsurface.The
lessexternalstimulus,themoreeffectiveyourrepatterningwillbe.Mellowmusiccanenhanceapeaceful
environment,aswellascandlesandlowlighting.
Wearlooseandcomfortableclothing.
Smallpillowsandblanketsnearbycanbeusefulformodifyingtheexercises.
Closeyoureyesduringthemovements
Youarelearningtoselfreference.Keepyourawarenessonthesensationsofyourbody.Ifyoureyesremain
openyoucouldmissthesubtletiesofthemovementandlessenthebenefit.
Honoryourlimits~Featheringtechnique
Beawareofwhatyourbodyistellingyou.Youshouldneverendurepain.
Onceyouidentifyyouredgeofsorenessortightness,thenbackoffalittleandexplorethatareaofyour
bodysafely.Gracefullymoveinandoutofthemovementsbyvaryingtheangle,speedandrangeofmotion.
Sometimeslessismore.
Therearemodificationsforeveryexercise,solearntotrustwhatyourbodyistellingyou.
Copyright2012,JamesKnightandwww.YogaJP.com 10
Also,thebenefitsofdoingtheseexercisesarecumulative,soeachtimeyoudothemyoushouldexperience,if
evensmallatfirst,animprovementinrangeofmotion.
Moveslowlyandmakeitsmooth!
Takeyourtime.Thewaytoreverseoldhabitualpatternsisthroughbuildinginternalawareness.Moving
slowlyandconsciouslywillreempoweryourmusclecoordination.Thinkoftheseexercisesasanexploration
andnotsomethingtomovethroughquicklysothatyoucansayyouvedonethem.
Easeandmobilitywillcomeovertime!Nevertrytoforce,struggle,orpushyourself.Someoftheseexercises
maybechallengingatfirst,buttheyarenotmeanttocauseyoustrainorpain.
Ontheflipside,ifsomethingfeelsgoodthenkeepdoingit!Ifanexerciseisbringingyoupleasure,thenenjoy
andaccentuatethosefeelings!
Focusyourattentionspecificallyonthemusclesyouareusing
Thesemovementsaredesignedasawaytoreeducateyourmindandmusclecooperation.Itisbesttokeep
yourattentionfocusedonthespecificmusclesyouareinstructedtouse.
Isolateeachmuscleormusclegroupwhilekeepingtherestofyourbodyrelaxed.Forexample,ifthe
instructionistoliftyourleftshoulderonly,thendothebestyoucantokeepyourrightshoulderrelaxedwhile
youdothemovement.
Theuniquesignatureofthisworkistheempowermentsyougainbecauseyouarelearningtoselfregulateand
regaincontrolofthemusclesinyourbody.Themorecontrolyouhave,themorechoicesyouhaveinyour
body,whichequalsfreedom!
PauseandEnjoy!BecomeWitnessConsciousness
Taketimetofeelthebenefitsfromyourefforts.Aftereachexercisepauseforatleast60secondsandfeelall
ofthenewsensationsinyourbody.Alsonoticeyourbreath.Icallthisprocessusingwitnessconsciousness.
Itiswhenyoubecometheobserver.Itisntsomuchathoughtprocessasitisafeelingstate.
Aswellasbeingenjoyablethisfeedbackthatyouareregisteringisimportantintherepatterning:yourbrainis
integratingthenewlearning.Yourbrainespeciallyenjoyslearningthroughcontrast.Itisgreattohavebefore
andafterawareness.Thisiseasytodowhenyouaredoinganexercisethatfirstisolatesjustonesideofyour
body.Youpause,witness,andthendotheotherside.
Copyright2012,JamesKnightandwww.YogaJP.com 11
Thinkoftheresetbuttononyourcomputer.Yourmusclesareresettingpatternseachtimeyouperform
theseexercises.
Repetition:
Thebenefitsoftheseexercisesarecumulative.
Irecommenddoingtheseexercisesseveraltimesaweek.Ifyouarestrengtheninginjuredmuscles,itis
beneficialtodotheseexercisesonceaday.Ifyouarepracticingtheseexercisesasmaintenance,itisbeneficial
todothemseveraltimesaweek.
Theaveragerepetitionforeachexerciseisbetween3to10.Nomorethanten.Dontoverdoit.Less(and
rememberSLOW!)isbetterforthisstyleofmovement.Keepyourattentionfocusedonthemusclegroupyou
arerepatterning.
Remember,thisisareeducationthatyouaregivingyourmind/body.Thebrainneedstimetointegratethe
newlearningbeforeyoumoveon.
Enjoy!
JamesKnight,CertifiedHannaSomaticEducator
www.energyflowing.com
(760)8288877
Copyright2012,JamesKnightandwww.YogaJP.com 12
PRACTICE
ForthePracticePortionofthisworkshopIwillbe:
Definingwhichpartofthebodywewillbetargeting.Iwillbegivingcasestudiesofmystudentswhohave
benefited.
Guideyouthroughthemovementsoyoucanhaveyourownexperience.
Reviewingthedetailsofeachsequencewhileofferingtipsandmodifications.
DiscussiontofollowwithQuestionsandAnswers.
PREPARINGYOURBRAINFORLEARNING:
RESTORATIVEYOGAPOSESFORMEDITATION
LEGSUPTHEWALLVIPARITAKARANI
Thisisagentleandpowerfulwaytostartyourpractice.
Withyourlegsupthewall(andeyesclosed)youare
intentionallybringingyourfullselfintothemomentby
choosingtorelaxandshiftbrainwaves.Thisposeisalso
veryrestorativeandrejuvenatingforthemind/body.
Time:510minutes
Copyright2012,JamesKnightandwww.YogaJP.com 13
INVERTEDFROGPOSE:SUPTA
BADDHAKONASANA
Thiscontinuestobepartoftherestorativeyogasequence
whereyouaretrainingthebraintostayinanalpha
wavelength.Itisalsoagoodforatransition(andrelief!)
afterthelegshavebeenupthewallforsolong.Eyesare
stillclosedandattentionfocusedinward.
Time:1minute
LYINGTWIST
Thisispartoftherestorativeyogasequencewhereyou
arecontinuingtotrainthebraintostayfocusedinwardly.
Itisalsoagoodmovementfortransitionfromlyingto
sitting.Youarewarmingupthehips,lowerbackmuscles,
andthemusclessurroundingthespinefromthetailbone
totheneck.
Time:1minuteeachside
NECKANDSHOULDERS
FOOTSLIDERS
Thismovementhelpstolengthenandrepatternthesame
musclesinBowingForward:themusclesthatattach
nearorontheocciputandfanoutdowntowardsyour
shouldersandmiddlepartofyourback.Thisisoneofmy
favoriteSomaticexercisestoteachbecauseofthehighly
noticeableincreaseinrangeofmotioninyourneckevery
timeyoucompletetheexercise.
Time:5minutes
Copyright2012,JamesKnightandwww.YogaJP.com 14
NECKROTATIONS
Thisexerciseisperformedcontinuouslyandinanorganic
fashion.Theentireupperbodycanbeinvolvedwiththis
movement,especiallytheshouldersanduppertorso.Itis
agreatwaytosetthepacefortheremainingexercises.
Time:2minutes
NODDINGYES
Thismovementhelpstolengthenandrepatternthe
musclessurroundingthesidesoftheneck:scalene,
sternocleidomastoid,andthelevatorscapulae.The
levatorisaskeletalmusclesituatedatthebackand
sideoftheneck,andleadingdownontopofthe
shoulder.Whenmostpeoplecomplainthattheir
shouldershurt,thisisthearea.
Time:2minutes
CELTICCROSS
Thismovementhelpstolengthenandrepatternthe
musclessurroundingtheshoulder.Itishighlyeffectivefor
relievingpainandtensionbetweentheshoulderblades,
andalsothefrontoftheneckandchest.
Time:7minutes
Copyright2012,JamesKnightandwww.YogaJP.com 15
THECOMPLETEBODYFROMHEADTOTOE
CATSTRETCHSERIES
Thisexercisesequencewillaffectalmosteverymajormuscleinthebody.Itisagoodchoiceifyouhavelimitedtimeto
performyourdailyexercises.Iteachthissequenceinalmosteveryclassbecauseitwarmsupthecoreandprepares
thebodyformoreadvancedtechniques.ItisnicetostartandendinSavasana.Noticethedifferencehowyoufeel
beforeandafterperformingtheexercises.
Time:10minutes
ARCHANDCURL
SIDECRUNCHES
Copyright2012,JamesKnightandwww.YogaJP.com 16
XS
ARCHANDCURLWITHATWIST
Copyright2012,JamesKnightandwww.YogaJP.com 17
LIGHTHOUSE
Thisisanotherexercisesequencethatwillaffectthemajor
musclesoftheback,shoulder,neck,andhips.Thereare5
setsofinstructions.Withyoureyesclosedtakeyourtime
andexploreyourrangeofmovement.Thisisafunsomatic
explorationtowitnessbeforeandafter.Bytheendof
theexercisesyouwillmostlikelyseeasignificantrange
increase.Thismeansthatthemusclesinyourback,neck
andhipshavelengthenedandrelaxed.
Time:8Minutes
Checkingtoseeyourrangeofmovementbefore
1stSet
Torsoandheadgoingthesamedirection
2ndSet
Torsoandheadgooppositedirections
Copyright2012,JamesKnightandwww.YogaJP.com 18
3rdSet
Torsoandheadgosamedirection,buteyesgoopposite
direction
4thSet
Whileinastationarytwistthehead,shoulderandelbow
liftupanddown
5thSet
Everythinggoesinthesamedirection
Copyright2012,JamesKnightandwww.YogaJP.com 19
Checkingtoseeyourrangeofmovementafter
HIPS,LEGS,ANDKNEES
MODIFIEDPIGEON:EKAPADARAJAKAPOTASANA
ThisexercisesequencetakesatraditionalyogaasanaandaddsSomaticExplorationprinciples.Youmoveintoposestep
bystep.Startbyrollingofftoonesidewhilerestingonyourelbows.Slowlycontractandreleaseyourlegmusclesas
youmovedeeperintothislegstretchandhipopener.
Time:10minutes
Copyright2012,JamesKnightandwww.YogaJP.com 20
BOUNDANGLE:SUPTABADDHAKONASANA
ThisisanothertraditionalyogaposethataddsSomaticExplorationprinciples.Youwillbesurprisedhowmuchmore
rangeofmotioninyourhipsandinnerthighsyoullgetbysqueezingandreleasingthemusclessystematically.Trythis
severaltimes.
Time:5Minutes
SWIMMINGFROG
ThisisaSomaticExplorationsequencedesignedforthehipsandlowerextremities.
Thisisanexcellentsequenceforanyonewhodoesalotofyoga,walking,hiking,orbiking.
Time:10minutes
Onefootslidestofollowtheinsideoftheoppositeleg Onefootslidesouttomakeaquarterturntotheside,
towardsthepelvis. towardsthehip.Keeptheotherlegstraight.
Copyright2012,JamesKnightandwww.YogaJP.com 21
Legsrestcompletelyinbetweeneachrepetition. Repeat.
INTEGRATION
FLAMINGO
ThisSomaticExplorationexerciseiswonderfulforthe
entirebodyfromheadtotoe.Ioftenkidmystudentsthat
itisalmostasgoodasgettingamassagebecauseyouwill
feelrejuvenatedafterperformingthisexercise.
Takethetimetoenjoythepleasantsensationsasyou
reachandstretch.Inthisexerciseyourerollingonthe
floorinamovingtwist.Theheadrollsonthegroundand
followsthetoparmasyoumoveleftandright.Bottom
legandarmarestationary.Enjoy!
Time:4minuteseachside
Copyright2012,JamesKnightandwww.YogaJP.com 22
ADVANCEDARCHANDCURL
IalwaysliketobookendmySomaticExplorationroutinewitharchesandcurlsbecausethesemovementsharmonize
frontandback,andtoptobottom.Theinstructionsforthisadvancedversionincludemoredetailwiththefeetagainst
thefloor(pushingdownwhenyouflattenthebellyandtuggingduringthecurl).Thisgivesmorefeedbacktothebrain
andemphasizesnewrepatterningtorelievethelowerbackfromdiscomfort.
Thissimpleexerciseengagesthecoremusclesandinsuresthatyourlowerbackwillremainopenandrelaxedafteryour
practice.
Time:3minutes
Copyright2012,JamesKnightandwww.YogaJP.com 23
CORPSEPOSE:SAVASANAWITHELLIPTICALBREATHINGMEDITATION
Afteryougetintoacomfortablepositionlyingonyour
back,trytheEllipticalBreathingMeditation.Thiswillhelp
yougetconnectedtoyourbreathanduseintentionto
balanceallofyoursystems.Ilovethistraditionalyoga
asanabecauseyougettocompletelyrelaxallofyour
musclesandbebathedintheLightthatyouare!
Feelthesensationsalloveryourbody.Systematically
moveyourawarenesstoeverysinglepart.Feelyour
aliveness.Feelyourlifeforcepulsingthrougheverymuscle
andeverytissue.
Noticeifyoucanfeelaslighteffervescencejustunderthe
skin.IcallthistheSomaticBuzzbecauseIfindthese
sensationsuniquewhiledoingGentleYogathrough
SomaticExploration.
Asyoucontinuetoobserve,throughwitness
consciousness,thePranaiscoursingthroughyour
body/mind/spiritandaligningyoutoyourtruest
magnificentnature.
Time:Atleast5minutes
Namaste
JamesKnight
Copyright2012,JamesKnightandwww.YogaJP.com 24
JAMESKNIGHT
JamesisanIntegrativeTherapistandhaspracticedinthefieldofHealingArtsforovertwentyyears.He
maintainsathrivingprivatepracticeandrunseventsandworkshopsoutofhisofficeinSanDiego,California.
HeiscertifiedinCoreEnergetics,HannaSomaticEducation,massagetherapy,andyoga/meditation
instruction.HeistheoriginatorofGentleYogathroughSomaticExploration(GYSE)methodologyandcreated
theGentleYogathroughSomaticExplorationDVDwhichisacomprehensiveseriesofsomaticmovementsfor
theentirebody.FormoreinformationonJames,visitwww.EnergyFlowing.com.
GENTLEYOGATHROUGH SOMATICYOGAWORKBOOK
SOMATICEXPLORATIONDVD FORTEACHERSANDYOGAPRACTIONERS
2DVDSet!ComprehensiveSomaticshomepractice Detailed,illustratedWorkbookofSomaticYogaposes
designedtohelpyouregaincontrol,strengthandflexibility andsequences.Theperfectguideforteachers,
ofyourmuscles. bodyworkersandmindbodyprofessionals.Includesover
20SomaticYogaposesandintegratedsequences!
120minutes(Fourcomprehensive30minsessions)plus
BONUSVisualImageryMeditation BookonCDPrice:$29.95
BookPrice:$39.95
Price:$39.95
2DVDSet!
Contains4selfpaced20
minutecomprehensive
segmentsplusVisual
ImageryMeditation
CombininggentleyogastretcheswithfluidSomaticmovements IndepthGentleYogathroughSomaticExploration(GYSE)
youwilllearnhowtoreverseoldhabitualpatternsandre Workbookthatdetailsthepurpose,description,benefits,
empoweryourmusclecoordination.Choosefromoneofthe teachingpointsandmodificationstosomaticyogamovements.
fourcomprehensivedailypractices.BypracticingGYSE,you ContainshistoryandphilosophyoftheintegrationofYogaand
canleadanactivelifefreeofpainandtensionsothatyoucan SomaticsthroughtheworkofThomasHannaandother
enjoyalongerlifewithahealthierbody. movementtherapies.
Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com
GENTLEYOGAFORPLUSSIZES
WITH
NAOMIJUDITH
ABOUTGENTLEYOGAWITHNAOMI .............................................................................................. 3
GENTLEYOGAWITHNAOMISERIES .................................................................................................. 3
SPINEWARMUPS ...................................................................................................................... 3
BASICWARMUP.............................................................................................................................................. 3
LOWERBACKPOSE&HIPOPENER ....................................................................................................................... 3
PREPARATIONFORLEGRAISE .............................................................................................................................. 4
LEGRAISEWITHSTRAP ....................................................................................................................................... 4
WARMUPRELAXINGPOSE ................................................................................................................................ 4
TIGERRESTING ................................................................................................................................................. 4
SEATEDPOSES ............................................................................................................................ 4
VARIATIONOFASEATEDPOSE ............................................................................................................................. 4
PALMING ......................................................................................................................................................... 5
SELFMASSAGE ................................................................................................................................................. 5
SEATEDSIDEBEND ............................................................................................................................................ 5
SELFMASSAGE ................................................................................................................................................. 5
CATSERIES&SEATEDTWISTS........................................................................................................ 5
VARIATIONOFCATSTRETCH................................................................................................................................ 5
VARIATIONOFFROGPOSEAND/ORCHILD'SPOSE ................................................................................................... 6
VARIATIONOF4WAYSPINALTWIST .................................................................................................................... 6
VARIATIONOFSEATEDTWIST .............................................................................................................................. 6
VARIATIONOFSIMPLETWIST .............................................................................................................................. 6
STANDINGPOSES ........................................................................................................................ 7
STANDINGSIDEBEND ........................................................................................................................................ 7
STANDINGFORWARDBEND ................................................................................................................................ 7
Copyright2012,NaomiJudithandwww.GentleYoga.com 1
STANDINGPOSE................................................................................................................................................ 7
TIGERINCAT'SSTANDINGPOSE ........................................................................................................................... 7
Copyright2012,NaomiJudithandwww.GentleYoga.com 2
ABOUTGENTLEYOGAWITHNAOMI
GentleYogawithNaomiisaformofclassicalhathayogathatitsoriginatorNaomiJudithhaspracticedand
taughtformorethan25years.Althoughtrainedandcertifiedinthetraditionalhathayogasystem,Naomi
developedthisgentler,slowerpacedpracticetomakeitmoreaccessibletopeopleofallsizes,ages,and
fitnesslevels.TheGentleYogawithNaomisystemremovesanyfearsorchallengesindoingyoga,whileit
alsoassistswithstressreductionandweightmanagement.Itcreatesanatmosphereofsafetyandcomfort,
fosteringselfacceptanceandselflove.
"Mymissionistoinspirehealthandwellnessbyeducatingandsupportingindividualstolove,nurtureand
valuethemselves;toteachpeoplehowtotaketimeoutandcreatebalanceintheirlives;andtoempower
womeninfeelingsafeandcomfortablejustthewaytheyare."
NaomiJudith,ERYT
GENTLEYOGAWITHNAOMISERIES
SPINEWARMUPS
BASICWARMUP
Thislimbersupthejoints.It'simportanttostartwithsomevery
simpleinstructions,inordertogivethestudentsanearlyfeeling
ofsuccess.
LOWERBACKPOSE&HIPOPENER
Youwanttowarmuptheirspinesbeforetheygetintothe
seatedmovements.Youwanttogivesomechallengesto
studentswhowanttogofurther,butyoualsowanttomakeit
veryeasytobesuccessful.
Copyright2012,NaomiJudithandwww.GentleYoga.com 3
PREPARATIONFORLEGRAISE
Heretoo,thisisawarmuptolegraises.
LEGRAISEWITHSTRAP
Keepguidingstudents,tellingthem,"Challengeyourself,but
don'ttortureyourself!Onlygoasfarasyoufeelcomfortable,
andmakesureyourbuttocksstayonthemat."
WARMUPRELAXINGPOSE
Thisispartofrelaxingandselfmassage.
TIGERRESTING
Anydoubtsabouthowtorelax,checkoutTiger.Sheknowshow
todoitperfectly.
SEATEDPOSES
VARIATIONOFASEATEDPOSE
Youneedtoemphasizeoverandoverhowimportantitistobe
seatedinacomfortableposition.Youwillfindthatsometimes
largepeoplewillsitwiththesolesoftheirfeettogether,with
theirkneesoutandupalittle,becausetheycan'tgettheirknees
down.
Copyright2012,NaomiJudithandwww.GentleYoga.com 4
PALMING
Thissoothesandcalmstheeyes."Mymissionistoinspirehealthand
wellnessbyeducatingandsupportingindividualstolove,nurtureand
valuethemselves;toteachpeoplehowtotaketimeoutandcreate
balanceintheirlives;andtoempowerwomeninfeelingsafeand
comfortablejustthewaytheyare."NaomiJudith
SELFMASSAGE
Thissupportsenergizingandincreasingcirculationtothebody.
SEATEDSIDEBEND
Thismovementisastretchingexerciseaswellasastrengthening
one.Thelongerstudentsholdthepose,themorestrengththeir
muscles,andultimately,theirarms,willhave.
SELFMASSAGE
Whiledoingthebodymassage,watchtheclassandobservewho
cantouchtheirtoesandwhocan't.Alwaysbereassuringabout
honoringthebody'slimits.
CATSERIES&SEATEDTWISTS
VARIATIONOFCATSTRETCH
Therearestudentswhodonothavestrongwristsandcannothold
themselvesinthisboxformorethanacoupleofseconds.Theycan
staydownontheirelbowsanddothemovementfromthere.Itisn't
thesamestretch,butitwillallowthespinetomove.
Copyright2012,NaomiJudithandwww.GentleYoga.com 5
VARIATIONOFFROGPOSEAND/ORCHILD'S
POSE
Toassistthosewhocannotsitbackontheirheels,placeapillow
behindthekneesontopofthecalves,thenhavethemsitback.
Encourageyourstudentstofindtheircomfortzoneinthisposition.
VARIATIONOF4WAYSPINALTWIST
Itisimportant,especiallyinthefirstcoupleoflessons,toemphasize
thatstudentsgothroughthemotions,insteadofgoingforthestretch,
becauseasyougothroughthemotions,thestretchhappens.
VARIATIONOFSEATEDTWIST
Themoremotionthebodydoes,themorestretchitisableto
accomplish.Itisamazinghowthebodywantstogofurtherand
furtherintoeachstretchandbreath.Thisisespeciallyhelpfulfora
beginnersothestudentavoidshurtingherself/himself.
VARIATIONOFSIMPLETWIST
Ifyouseestudentscomparingthemselveswithwhatotherstudents
aredoing,remindthemthatyogaisjustforthem.Suggesttheykeep
theireyesclosed.Thisistimethey'vetakenoutforthemselves,andit
isnotusefultocomparetheirbodiesorposestoanyoneelse's,and
theirownbodywillbedifferenttodaythanitwasyesterday,orwillbe
tomorrow.
Copyright2012,NaomiJudithandwww.GentleYoga.com 6
STANDINGPOSES
STANDINGSIDEBEND
Besuretoemphasizetokeeptheelbowsstraightandonlygoasfar
ascomfortable.
STANDINGFORWARDBEND
Thisbendbenefitstheshoulders.
STANDINGPOSE
Abodyscanatthispointisagoodtransitiontobringyourstudents
backdowntotheirmats.Otherwise,youmayjustwishtohave
everyonelowerthemselvesdownandskipthispart.Itreally
dependsontimeandwhatyouwanttoaccomplishfortheperiod.
Thebodyscancantakeasmuchasfiveminutes.
TIGERINCAT'SSTANDINGPOSE
Noticehowwellsheknowshowtostand.
Copyright2012,NaomiJudithandwww.GentleYoga.com 7
JUSTINESHELTON
JustineSheltonisanERYT,RegisteredYogaTeacherwiththeYogaAlliance.SheisagraduateoftheAmerican
ViniyogaInstitute(AVI)underthedirectionofGaryKraftsow,andholdsthedistinctionofAVICertifiedYoga
TeacherandAVICertifiedViniyogaTherapist.AVI(www.vinyoga.com)isaleaderintheemergingfieldofYoga
TherapyandJustineisthrilledtohavethefoundationoftheirtrainingtoinformherworkwithspecial
populations.Shespecializesinrehabilitativeyoga,specificallyspinaldiscinjuries,aswellasshoulderandknee
therapy.Manypeopleknowherthroughhervideo"GentleYogaforaHealthyLowBack."Sheencouragesher
studentstopracticewheretheirbodyisrightnow,allowingfortheconstantchangeandgrowththatcomes
withadedicatedpractice.
GENTLEYOGAFORA GENTLEYOGATHERAPY
HEALTHYLOWBACKDVD GUIDEBOOKFORAHEALTHYLOWBACK
DailyPracticeDVDto HealthyBackWorkbookfor
helprelievepainfrom YogaTeachersand
Arthritis,Sciatica, Practitionersincludes
ScoliosisandotherBack therapeuticposes,
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RelaxationMeditation. andteachinginstructions.
PrintedBookPrice:$29.95
Price:$24.95
BookonCD:$19.95
GENTLEYOGAFORA COMPLETEGENTLEYOGATHERAPYGUIDEBOOKFORA
HEALTHYKNEESANDHIPSDVD HEALTHYLOWBACK,KNEESANDHIPS
ComprehensiveGuidebook
2DVDSet!Essential
forHealthyLowBack,Hips
YogaMovementsfor
andKnees.Includesover40
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instructions.
GuidedRelaxation
Meditation. BookonCDPrice:$29.95
Price:$24.95 OnlyavailableonCD
Availableatwww.YogaJP.comorwww.GentleSeniorYoga.com
NAOMIJUDITH
NaomiJudithisanacclaimedyogaexpert,stressmanagementspecialist,andnationallyknownprofessionalspeakerwho
educatespeopleonrelaxation,healthybreathing,rejuvenatingbodystretches,weightmanagementawareness,and
howtoachievestressreduction.Sheistheproduceroftheinstructionalvideo,"GentleYogawithNaomi,"which
featuresaformofhathayogasheoriginatedbasedonherclassicaltraining.Hersimple,slowlypacedpracticemakesthe
exercisesdoableforanyone,andthevideoalsoaddresseskeyissuesofstressandweightmanagement..
GENTLEYOGAWITHNAOMI TEACHINGPLUSSIZEYOGA
DVD TRAININGMANUAL
Nowthere'savideothatmakesyogaeasilyaccessible Aspecializedtrainingthatmakesyogaavailabletoall
topeopleofallsizes,agesandfitnesslevels. Sizes,Ages&FitnessLevels.
(AlsoavailableinVHS&PAL(European)formats) PrintedManualPrice:$97.00
60Minutes(2)30minyogasessions WorkshopSpecial!$67.00
DVDPrice:$18.95 ManualonCDPrice:$39.95
GentleYogawithNaomisimplifiestheyogamovementssothe Thismanualwillguideyoustepbystepwithclearphotographs
healthful,calming,rejuvenatingbenefitsareaccessibleto showingover100poses,easytofollowscriptsincludingbenefits
everyoneintheprivacyofyourownhome.Thisweightand ofposes,andafullsetofspecificsequencedroutines.This
stressmanagementregimenfeaturescalminggentlewarmup manualteachesyouafullsetofspecificsequencedroutinesand
poses,active,easyposturestoimprovestrengthandflexibility, offersmodificationstoclassicalposes.Itincludeseasytofollow
followedbyaseriesofcooldownmovementswhichbalance scriptswithbenefitsforeachpositionandexplainsthebenefits
andreintegratethebody,mindandspirit. andreasonstopracticeGentleYogaandsomuchmore.
Availableatwww.GentleYoga.com
GentleYogaDVDswithSherryZakMorris DVDS
SHERRYZAKMORRIS
SherryisaERYTYogaTeacherandowneroftheYogaVistaStudioinVista,CA.SherryspecializesinGentle,
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cametoyogaafteryearsofcomputerrelatedworkstressandthousandsofdollarsinchiropracticbillsand
thushasapassionforteachingyogatomidlifers,seniorsandanyonewithphysicallimitations.SheistheCo
FounderandExecutiveProducerofYogaJP(YogaJourneyProductions)andCoDirectoroftheYogaVista
Academy,aschoolforAdvancedGentleYogaTeacherTraining.
ENERGIZINGCHAIRYOGADVD ENERGIZINGGENTLEYOGADVD
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AwardWinningChairYogaProgram Therapeuticmodificationsforback,hipsandknees
60MinutesPrice:$24.95 60MinutesPrice:$24.95
BasedonherawardwinningChairYogaProgram,Sherryleads IfyouareaBabyBoomerwantingtogainbacksomeofyour
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Seriesistheperfectwayforyoutoobtainyoga'sgreathealth Usingthesupportofyourchair,youwilldoposesthat
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GentleYogaThroughSomaticExplorationwithJamesKnight DVDS
JAMESKNIGHT
JamesisanIntegrativeTherapistandhaspracticedinthefieldofHealingArtsforovertwentyyears.Hemaintainsa
thrivingprivatepracticeinSanDiego,CAandfacilitatesworkshopslocallyandinternationally.Hehasmanyadvanced
certificationsincluding:HannaSomaticEducation,MassageTherapy,Yoga/Meditation,andCoreEnergetics.Heisthe
originatorofGentleYogathroughSomaticExploration(GYSE)methodologyandcreatedtheGentleYogathrough
SomaticExplorationDVDwhichisacomprehensiveseriesofsomaticmovementsfortheentirebody.Formore
informationonJamesortheseselfhelpmaterials,visitwww.EnergyFlowing.comandwww.GentleSomaticYoga.com.
GYSEDVD EXPANDEDANDCOMPREHENSIVE
ANDWORKBOOK GYSEENCYCLOPEDIA(NEW!)
2DVDSet!BeguidedintoaSomaticYogahomepractice Detailed,illustratedEncyclopediaofSomaticYogaposes
designedtohelpyoudissolvechronicpain,increase andsequences.Easytouseforhomepractice.Includesall
flexibility,andgainstrength.TheDVDscontain4 exercisesintheGYSEDVDplusmuchmore!Thisisalsoa
comprehensive,selfpaced,20minutesegmentsplusa perfectguideforyogateachersandothermindbody
bonus15minuteVisualHealingMeditation. professionalstosharethesetransformationalexerciseswith
theirclientsandpatients.
Companionworkbookmirrorsandoutlinesmostofthe
exercisesshownintheGYSEDVDandisperfectforanyone Over200+FullyAnnotatedYogaPosesandSequences&
wantingtoimprovetheirpractice. IllustratedColorPhotos.
DVD:$49.95 Price:$59.95|SAVE20%BuyBoth!$89.95
2DVDSet!
Contains4selfpaced20
minutecomprehensive
segmentsplusVisual
ImageryMeditation
CombininggentleyogastretcheswithfluidSomaticmovements IndepthGentleYogathroughSomaticExploration(GYSE)
youwilllearnhowtoreverseoldhabitualpatternsandre Encyclopediathatdetailsthepurpose,description,benefits,
empoweryourmusclecoordination.Choosefromoneofthefour teachingpointsandmodificationstosomaticyogamovements.
comprehensivedailypractices,ordothemalltogether.By ContainshistoryandphilosophyoftheintegrationofYogaand
practicingGYSE,youcanleadanactivelifefreeofpainand SomaticsthroughtheworkofThomasHanna,andotherleadersin
tensionsothatyoucanenjoyalongerlifewithahealthierbody. thisprogressivefield.
Availableatwww.YogaJP.comorwww.GentleSomaticYoga.com