Yoga In Healthcare Alliance (YIHA) is a UK-registered charity devoted to integrating the advantages of yoga into healthcare. YIHA works with the NHS and different well being professionals to help sufferers and assist them make way of life adjustments. YIHA was commissioned by the NHS to create the 10-week Yoga4Health social prescribing programme which is delivered by Yoga4Health academics within the UK and overseas.
Paul Fox, Chief Working Officer, Yoga In Healthcare Alliance says…
“The Yoga4Health programme is about empowering individuals to find how significantly better they’ll really feel by adopting a easy every day yoga follow. A big proportion of sickness could possibly be averted or mitigated if individuals grew to become extra lively and adjusted unhealthy behaviours for wholesome ones. Activating sufferers to really feel they’re answerable for their well being and may take steps to spice up their bodily and psychological wellbeing is essential. On the similar time, our programme goals to take them on a wonderful journey into their physique, breath and thoughts to turn out to be extra accepting, conscious, aware and sort to themselves. It’s self-care by tapping into this highly effective mind-body medication: yoga”.
I used to be drawn to coaching as a Yoga4Health instructor as thought it was really nice to listen to of an organisation that was linking yoga with healthcare to assist individuals to enhance their very own wellbeing, one that’s inclusive, accessible and would additionally cut back the burden on the NHS via lowered want for GP appointments. The Yoga4Healthcare programme is for NHS sufferers who’re: susceptible to Sort 2 diabetes, heart problems, affected by stress, nervousness, gentle to fashionable despair or social isolation.
The Yoga4Health programme is admittedly accessible as contributors can practise the set sequence from their chair or a yoga mat. What I like is the truth that everybody begins the opening sequence from the chair. Fellow graduate of Yoga4Health, Dr Chang and I’ve included some snippets from the protocol to indicate you.
Deepest gratitude to Heather Mason & Paul Fox of YIHA for his or her dedication to creating such an important programme. Beneath are a number of postures from the programme, detailing chair and mat choices.
The follow begins and ends with sitting bringing consideration to your breath. The breath follow builds all through the ten weeks from observing breath, transferring to an ocean breath and a coherent, equal ratio breath by the tip of the ten week programme. Individuals are directed to their breath via follow.
1. Seated Twist
Floor ft on mat or foam block if wanted for consolation. Inhale, with a tall backbone, exhale to the precise. Maintain for 2-3 breaths. Inhale, flip your head solely to the centre. Take 2 extra breaths. Return to centre and repeat on Left. Twists are liberating for the backbone and launch pressure. The Seated Twist is a part of the opening sequence which is seated for all.
2. Mild BackBend
Deliver arms behind again to the place it’s comfy and maintain the perimeters of the chair. Roll shoulders again and down, lifting the chest, draw shoulder blades collectively. Maintain for 4-5 breaths. Then fold ahead to launch and luxuriate in a decrease again stretch for a number of breaths. This Backbend is a part of the opening sequence which is seated for all.
3. Chair Hamstring stretch
Sit with a tall backbone, shoulders away from ears. Maintain the belt frivolously in every hand. Inhale, bend proper knee, exhale stretch leg away, prolong to the place feels comfy. That is nice for opening and lengthening the hamstrings. Repeat this 4-5 occasions. If you find yourself prepared to modify legs, floor the precise foot, pause earlier than repeating on left leg.
Mat Hamstring stretch
If comfy help the pinnacle and neck with a folded blanket. Maintain the belt frivolously in every hand. Inhale, bend proper knee, exhale stretch leg in the direction of ceiling, prolong to the place feels comfy. Repeat 4-5 occasions. If you find yourself prepared to modify sides floor the precise foot and pause earlier than repeating on the left leg. Hold the pelvis in touch with the mat all through the follow.
4. Chair Down Canine
Use the again of the chair. Inhale look forwards, exhale, take Down Canine, aiming to align head inside higher arms. Inhale, maintain Down Canine, give attention to size within the backbone; exhale and look forwards once more. Repeat this 3-5 occasions sustaining connection to your breath. Utilizing the again of the chair removes the load from the shoulders and wrists which can provide extra accessibility for some contributors.
Mat Down Canine
Use a folded blanket to help knees. Come to all fours, tuck toes, inhale lengthen backbone. Exhale, elevate the hips excessive, keep on toes/balls of ft, knees bent. Inhale, maintain Down Canine and additional lengthen backbone if comfy. Exhale, decrease knees. Repeat 3-5 occasions, transferring with breath. Posture will be held if that feels comfy over transferring dynamically.
5. Chair Warrior II
Sit comfortably with a tall backbone, open proper hip and prove left leg, Draw palms collectively as you inhale, flip head, prolong arms away, Exhale return to centre, repeating 4-5 occasions. Protecting connection to breath as you progress, noticing area in chest and hips. Pause earlier than repeating on L aspect.
If contributors can stand with help of the chair, the Mat Warrior II described under will be adopted with one arm on the chair as the opposite arm extends as knee bends on inhale. Straighten leg and attract arm on exhale, repeat 4-5 occasions.
Mat Warrior II
Going through the lengthy aspect of your mat, take as vast of a stance as is comfy. Flip proper leg out to roughly 80 levels. Deliver palms collectively, inhale, flip head, prolong arms and lunge proper leg. Attempt to maintain the knee consistent with the 2nd toe throughout this lunge. Transferring with the breath transfer straighten let after which lunge again into Warrior II 5 occasions on proper leg. Exhale and return to the beginning place. If you find yourself prepared to modify sides, deliver the ft collectively and pause earlier than repeating on left.
6. Tree Pose with Chair
Utilizing the again of a Chair presents stability for contributors which are in a position to stand. Begin by holding the chair, root left foot down into the mat and produce proper heel to ankle or shin, turning Proper hip out. If comfy, elevate the precise arm, extending it like a tree department. This pose helps to construct stability and stability. If you find yourself prepared to alter sides floor the precise foot, pause and repeat on the opposite aspect. Maintain all sides of Tree Pose for 4-5 breaths.
Tree Pose with out Chair
Use a wall for stability if wanted. Increase the precise heel putting it under or above the left knee. Keep consciousness of your breath as you press the thigh and foot into one another. Inhale, elevate arms overhead, exhale and root into your tree for five breaths. Floor and pause earlier than repeating with the left leg.
For extra data of Yoga4Health protocol please go to the Yoga In Healthcare Alliance web site.