Yoga Where You Are
The Prison Phoenix Trust is a UK based charity providing prisoners with yoga and meditation classes, individual mentoring, peer-support and specialist educational resources accessible to a wide range of learning abilities.
Donate Here
•
Health
Yoga Where You Are
If you are looking to build a healthy body and peaceful mind, try these yoga postures which use your wall as support. In each posture, notice the support from each surface through your body and your steady, even breaths. See if you can stay in each challenging position for up to 5 breaths.
Mountain:
Stand, eyes closed, for 10 breaths.
Chair pose:
With feet hip distance apart, feel your back rest on the wall for up to 5 breaths.
Forward fold:
Relax your upper body, head, and neck. Stay for up to 5 breaths.
Warrior 1:
Right leg forward for up to 5 breaths. Then move into –
Intense stretch:
Forearms or palms rest on the wall for 5 breaths. (Repeat 4 & 5 on other side).
Warrior 2:
Right hand and outer edge of foot connect with the wall for 5 breaths. Then move into –
Peaceful warrior:
Reach left arm and upper body towards the wall for 5 breaths. (Repeat 6 & 7 on other side).
Downward dog:
For 5 breaths. Heels rest on the wall or floor.
Boat pose:
For 5 breaths. Lift chest and engage abdominals to protect your lower back.
Seated twist:
For 5 breaths on each side.
Legs up the wall:
Rest with legs up the wall or on your bed for 30 slow, deep breaths.
Seated meditation:
Sit upright for 5 minutes with your attention on the breath.
If you are looking to build a healthy body and peaceful mind, try these yoga postures which use your wall as support. In each posture, notice the support from each surface through your body and your steady, even breaths. See if you can stay in each challenging position for up to 5 breaths.
Mountain:
Stand, eyes closed, for 10 breaths.
Chair pose:
With feet hip distance apart, feel your back rest on the wall for up to 5 breaths.
Forward fold:
Relax your upper body, head, and neck. Stay for up to 5 breaths.
Warrior 1:
Right leg forward for up to 5 breaths. Then move into –
Intense stretch:
Forearms or palms rest on the wall for 5 breaths. (Repeat 4 & 5 on other side).
Warrior 2:
Right hand and outer edge of foot connect with the wall for 5 breaths. Then move into –
Peaceful warrior:
Reach left arm and upper body towards the wall for 5 breaths. (Repeat 6 & 7 on other side).
Downward dog:
For 5 breaths. Heels rest on the wall or floor.
Boat pose:
For 5 breaths. Lift chest and engage abdominals to protect your lower back.
Seated twist:
For 5 breaths on each side.
Legs up the wall:
Rest with legs up the wall or on your bed for 30 slow, deep breaths.
Seated meditation:
Sit upright for 5 minutes with your attention on the breath.
Date Published
March 13, 2025
Cell Workout
Republished with permission from Inside Time in the UK.
Complete the entire circuit above, then repeat it a second time to hit the full rep count. Good luck!
Health
ISSUE NO. 25
•
4 MIN READ
How to Face Your Past But Not Let It Define You
By Dr Carollyne Youssef
There comes a moment in every person’s life when they are forced to face themselves. Not the version they show to others, but the deeper, more honest truth underneath.
Health
ISSUE NO. 25
•
3 MIN READ
‘You’re Cured!’: Struggle to Strength with Hep C
By Mike
About a week later, the nurse told me I had tested positive for hep C. Strangely, I didn’t feel sad. I felt determined.
Health
ISSUE NO. 24
•
2 MIN READ
Mental Health in Solitary Confinement
By Ashleigh Chapman
Solitary confinement is unfortunately all too common in Australian prisons.
Health