Upper Body Yoga
The Prison Phoenix Trust is a UK based charity providing prisoners with yoga and meditation classes, individual mentoring, peer-support and specialist educational resources accessible to a wide range of learning abilities.
Donate Here
•
Health
Upper Body Yoga
This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Sequence 1 – Repeat Five Times
Position 1:
Breathe in – hands together at chest.
Position 2:
Breathe out – reach hands forward.
Position 3:
Breathe in – take arms wide.
Position 4:
Breathe out – hands back together at the chest.
Sequence 2 – Repeat Five Times
Position 1:
Breathe in – reach hands above head.
Position 2:
Breathe out – circles the arms down and behind.
Position 3:
Breathe in – reach arms above head.
Position 4:
Breathe out – hands together at chest.
Sequence 3 – Repeat Five Times
Position 1:
Breathe in – take arms wide.
Position 2:
Breathe out – twist to the left.
Position 3:
Breathe in – back to centre.
Position 4:
Breathe out – twist to the right.
Position 5:
Breathe in – back to centre.
Position 5:
Breathe out – hands together at the chest.
This series of upper body movements is both uplifting and calming, and is great preparation for meditation. It can be done standing or sitting, indoors or – if you have the chance – outside in the fresh air. Each set of three sequences is made in time with the breath and starts with hands together at the chest.
Start and finish the set of sequences with hands resting on one another. If you are kneeling, have the tops of your feet flat on the floor. You can place a folded pillow behind the knees and a rolled-up towel under the feet.
Sequence 1 – Repeat Five Times
Position 1:
Breathe in – hands together at chest.
Position 2:
Breathe out – reach hands forward.
Position 3:
Breathe in – take arms wide.
Position 4:
Breathe out – hands back together at the chest.
Sequence 2 – Repeat Five Times
Position 1:
Breathe in – reach hands above head.
Position 2:
Breathe out – circles the arms down and behind.
Position 3:
Breathe in – reach arms above head.
Position 4:
Breathe out – hands together at chest.
Sequence 3 – Repeat Five Times
Position 1:
Breathe in – take arms wide.
Position 2:
Breathe out – twist to the left.
Position 3:
Breathe in – back to centre.
Position 4:
Breathe out – twist to the right.
Position 5:
Breathe in – back to centre.
Position 5:
Breathe out – hands together at the chest.
Ask the Doctor: Heart Attack
By Harley
A heart attack occurs when there is blockage in the heart’s own blood supply.
Health
ISSUE NO. 20
•
2 MIN READ
Why Do I Feel Lonely When I’m Surrounded by People?
By Annalise de Groot
Loneliness is a pervasive, all-encompassing state comprised of many unpleasant and distressing feelings. It is distinct from being alone, or from being socially isolated.
Health
ISSUE NO. 20
•
8 MIN READ
Yoga for Good Digestion
Reprinted with permission from Inside Time
Determined to make positive changes in life? It can start with digestion!
Health
ISSUE NO. 19
•
2 MIN READ
Ask the Doctor: Stroke
By Harley Stiebel
A stroke describes death to brain tissue caused by disrupted blood supply.
Health