Gentle, Senior, and Chair Yoga - Teacher Training Manual Vol.1 PDF

AdvancedGentleYogaTeacher
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
Gentle, Senior and

Chair Yoga
Sherry Zak Morris, E-RYT

Sherry@YogaJP.com
1 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com
Agenda
z Welcome & Introduction

z Target Student Demographics
z Philosophy
z Physical Challenges/Contraindications
z 4T
Types off Gentle
G tl Yoga
Y Classes
Cl
z Q&A
@YogaJP.com & @Gentle-SeniorYoga.com 1

Zak Morris
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
Target Student Demographics

z 20s, 30s, 40s z 70s, 80s
Injuries, Stress Reduction, Plus Joint replacements
Sizes Seek mild form of exercise
I want to be fixed I want to maintain my
z 40s, 50s, 60s independence
Repetitive motions, Lifestyle
patterns z Issues across the Ages
Old injuries, accidents, sports Diseases cancer, heart,
I want to be ME again digestive
z 50s,
0 60
60s B kP
Back Paini
Seek balance vs. activity Stress
Peace of mind, often are I want to be healed
caregivers
I want to be healthy

Zak Morris
Philosophy: Born this Way!
z Anatomy
z Asymmetry
z Mind/Body Constitution
z Processing auditory, visual and experiential
Learn how to build and deliver a class that

acknowledges and meets all these
differences
Philosophy: Modular Approach
z 4 Gentle Yoga Classes

Learn the basic modular
Wheelchair Yoga
structure of delivering a
safe & effective yoga
class Corporate Chair Yoga
Understand and meet
the needs of each Senior Chair Yoga
audience
Easily create a class of Basic Gentle Yoga
any duration: 30, 60, 75
or 90 minutes in length

Zak Morris
Philosophy: Energy Lines
z Blocked energy leads

to Illnesses, pains and
diseases
z Move the body in all
directions
z Lubricate all the joints
z Breath work and
Visualization
NSEWT- North, South, East,

7 West, Twist,
March 2012 Twist @YogaJP.com & @Gentle-SeniorYoga.com
Philosophy: Modular Approach
z Centering and Find Your Seat

z Warm Up and De-Stress
z Strength and Balance
z Stretch and Cool-down
z Reflect
Just like Lego Blocks of different colors and sizes, choose

yoga poses from each module and build a class to meet
your audience needs, and class timeframe

Zak Morris
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
Common Back Issues

Spinal Misalignment
z Kyphosis
Strengthen Upper Back
Encourage chest openers
z Lordosis
Avoid compression and
hyperextension of Lumbar
Spine
Encourage lengthening
z S li i
Scoliosis
Encourage Twists and
Asymmetrical Poses (to
bring balance to asymmetry
in the musculature)

Zak Morris
Common Back Issues

Lumbar Disc Damage/Herniated Discs
z Avoid Compression
z Encourage length and axial
extension
z Pose Modifications
Bend knees generously for
standing forward bends
Ensure forward tilt of
sacrum
Limit range of twists (or
avoid), no leveraging
Avoid bending and twisting
at the same time
Common Back Issues

Sacroiliac (SI) Joint Displacement
z Avoid asymmetrical poses
z Encourage strengthening of
musculature of the low back
to stabilize SI joint
Hip-width stance in
standing postures
Pl
Place bl
blockk between
b t knees
k
for twists, only symmetrical
twists
Repetitive prone back
bends

Zak Morris
Common Joint Issues

Osteo-Arthritis
z Avoid
Weight bearing on hands and
knees
z Encourage
Gentle circular movements for
ball and socket joints to relieve
stiff joints and increase
synovial fluid
Repetitive Movements with
careful attention to tracking
g
patterns
Focus on flexibility and
stretching exercises to
lengthen joint area
Common Joint Issues

Osteoporosis
z Avoid
Jumping or sudden movements
going in and out of poses
z Encourage
The back muscles to contract
and lift against the pull of
gravity (gentle backbends)
Balance to prevent falling as
we age
Standing poses are extremely
beneficial because they are
weight bearing on the large
bones of the legs and hips and
they promote flexibility

Zak Morris
Common Joint issues

Replacements & Injuries
z Joint Replacements z Joint Injuries
Initially avoid weight bearing or Avoid over-use and weight
potential strain in the bending bearing on joint
action Encourage stabilization and
Encourage proper alignment to strengthening of muscles
increase physical integrity around the joint
z Pose Modifications z Pose Modifications
Focus on alignment in the Support injured joint with prop
joints above and below the or hand
replacement joint Hold poses for several breaths
Go slow and gentle with range for strength
of motion movements Repetitive movements to
Strengthen muscles weakened increase circulation and work
by surgery with tracking patterns
Follow Doctors orders in regard to specific movement

15 March 2012 contraindications
@YogaJP.com & @Gentle-SeniorYoga.com
4 Gentle Yoga Classes
Wheelchair Yoga Corporate Chair Yoga
Senior Chair Yoga Basic Gentle Yoga


Zak Morris
Wheelchair/Physically Challenged
z Breathing -> Breathing in Life

Force, Chest Openers
z Memory & Coordination ->
Asymmetrical patterns of
movement
z Sight Hearing ->
Sight, > Eye exercises
exercises,
verbal instructions Wheelchair Yoga
z Circulation, Lethargy, Joint &
Movement Limitations -> Gentle
movements of the entire body
Corporate/Work Chair Yoga
z Stress! -> Breathing, visualization

and slow movements. Good svasana!
z Headaches/Eye strain from computer
work -> Eye exercises, neck rotations
z Neck/Wrist/Shoulder stiffness from
deskwork -> Arm Movements
Movements, chest
Corporate Chair Yoga
openers
z Hip/Back tightness from sitting ->
Gentle forward/backbends, back
lengthening, hip openers

Zak Morris
Senior Chair Yoga
z Breathing -> Breathing in Life

Force, Chest Openers
z Sight, Hearing -> Eye exercises,
verbal instructions
z Low Energy -> NSEWT
Movements S i Chair
Senior Ch i Yoga
Y
z Posture and Balance > Standing
poses, Lengthening of Spine
z Joints Issues -> ROM in each joint
Basic Gentle Yoga
z Stress! -> Breathing, visualization and

slow movements. Good svasana!
z Physical Rehabilitation -> ROM in
each joint with modifications for
injuries Basic Gentle Yoga
z Yoga Tune
Tune-up
up ->
> NSEWT Movements
z Need for Fun! -> Make them want to
come! Themes, music, mudras,
chakras, etc.

Zak Morris
Modular Format
Build a unique and different class every time!
Centering and Breathing Warm Up and De-stress
z Find your Seat z Neck/Shoulder stretches

z Breathing Exercises z Arms, Hands and Fingers
z Visualizations/Mudras z Chest Openers and Side Bends
z Back Stretches and Bends
Strength and Balance Stretch and Cool Down

z Sun Salutations z Hip Openers
z Chair z Leg stretches
z Warriors, Tree, Half Moon z Twists
Reflection & Rest

Summary
z Understand who your target student is!

Demographics age, needs, injuries, experience
level
Be aware and mindful of their physical challenges
and contraindications
z Gentle Senior and Chair Yoga Resources
Gentle,
YogaJP DVDs and Gentle Yoga Teacher Training
Materials
For more information:
z Thank you!
Visit www.Gentle-SeniorYoga.com

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
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.

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

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.
FINDINGACOMFORTABLESEAT
PREPARATIONFORPRACTICE
Thefirstfewminutesofclassisanimportanttimeforthestudenttobecomepresent.Acomfortableseatisaposturethatfeelssupportiveand
easy.Aswiththemanydifferentshapesandsizesofpeople,thestartingposturecomesinmanyvariations.
SUKHASANA
AlltoooftenIlookaroundtheroomandIseeamyriadofstudentsholdingdifferentseatedposturesastheytrytogetsettledinbeforeclass
begins.Thephrasesukmeanssweet,thusthispostureshouldfeelsweetandcomfortable.
TIGHTHIPS ROUNDEDSHOULDERS CURVEDLUMBARSPINE

Ifthehipsarehigherthantheknees,outerrotationof Thisposturelookscomfortable,butlacks Thebackwardcurveofthelowback
thehipsislimited.Thestudentcanholdthisposeif structureandstrength.Thethoracicareais increasesthepressureonthelower
theyhavestrongcoremuscles,buttheywilleventually slumpedforward,limitingbreathingwhichis vertebraeandcausesmisalignment
tireandtheirlowerbackwillcollapse. criticaltothecenteringprocess. throughoutthespine.
Useofapropwillhelpelevatethehipstothesame Useoffoldedblanketsprovidesaneasyway Asimpletiltforwardofthepelvis

heightastheknees,andthebackwillalignstraight. toadjusttotheheightneeded willbringbackthelumbarspine
support.
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.
ARMPOSITIONALTERNATIVES
Haveyourstudentstryseveraloftheseoptionsthroughoutthecourseoftheclass.Certaindays,certainmovementsfeelbetterthanothers.If
youaredemonstratingthepose,makesuretonotalwaysdemonstratethemostchallengingone!
HANDSONHIPS OPENHEARTED RAILROADTRACKS VFORVICTORY HEALTHYREACH UPLIFTINGREACH

CACTUS
LATERALREACHES
Aswithupwardreaches,whenthearmsareliftedtothesidesinposeslikeWarriorII,thereisasimilartendencytoelevatetheshoulderswhich
compromisesthealignmentandintegrityoftheoverallpose.

Scrunchingoftheshouldersiscommon.To Thesesimplearmvariationseasetensioninthe
droptheshoulderbladesdowntheback shouldersallowingthestudenttostay
andreleasenecktension,havethestudent comfortableinthepose,especiallyinahold.
turnthepalmsup,andthenflipthemback
down.

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.
Overextendingtheknee Inanidealworld,thisisthe Aslightbendinthekneewill

beyondtheankleis standardkneeoverankle providethestrengthand
common.Tobringthat alignmentforWarriorI. stabilityintheposethatis
awarenesstothestudent, Howeverthisisadeepknee needed.Makesurethekneecap
havethemadjusttheir bendandifheldforlength, isstraightoverthe2ndand3rd
stanceuntiltheycansee cancausetoomuchstress toes.

theirtoes. onthejoint.
WARRIORIFEETPOSITION WARRIORIIFEETPOSITION WARRIORIIFEETPOSITIONOPTION
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.
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
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.
STANDINGPOSES
Anystandingposethatrequiresthebodytostayinanoffbalancedpositionwilluseandstrengthenthemusclesofthecoreandback.Trythese
variationsifyourstudentsdontliketogetdownonthefloor.
HOVERINGWARRIOR
Whatafunpose.ThisiseasytomoveintofromaWarriorIposition.Itisgreatforbalanceandwhenheld,worksthecoreandbackmusclesand
thosestrongkneesandthighstoo!SometimesIevenseeastudentliftoffthebacklegandfly!
Noticehowtheback
remainsflatandlong
withaslightbendat
thehips.

Inthisversion,the
torsoremainsina
samelineastheback
thigh,givingita
diagonalshape.
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.
XS
OftentimescalledtheSupermanposebecauseonefeelslikeflying!ThisisagreatalternativetoDhanurasana(bowpose)withtheadded
benefitoflengtheningthespinewhilesupportingahealthylowbackarch.
CROCODILE
Thisposeisgreattodoinbetweenbackbendstoreleasethebackandhips,andopenthepelvis.Stacktheforearmsontopofeachotherand
lettheforeheadrest.Encourageyourstudentstoletgoofallmusculareffortandrelax.
Noticehowthetoesareturnedoutandtheheelsareturnedin.Thisis
arelaxingandcomfortablehipopenerforpeoplewithtighthips
PRONEBACKBENDSVARIATIONS
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.
UTTANASANAVARIATION2WITHARMSUPPORT
Inthisvariation,thehandsareplacedbehindthethighscreatinganaturalopeningtothechestandaforwardtilttothepelviswhichsupportsa
healthyfold.Thestudentbecomesmoreawareofthebendingmotionasthehandsslidedownandtheycanstopatapointofcomfortand
support.
UTTANASANAVARIATION3WITHPROPSUPPORT
Thereissomethingaboutwantingtotouchthefloorinastandingforwardbendthatbringsoutthecompetitivenature.Herethestudentcan
benefitfromthisfeelingofgettingtothedestinationwiththeuseofachair.Thekneescanbebentorstraightduringthefoldandtheholdto
encourageastrong,flatspine.
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.
GENTLEYOGAFLOWSANDSEQUENCES
WARRIORIIHEALTHYJOINTFLOW
Thissequenceisgreatforpeoplewitharthritisasitencouragesthegentlemovementofthejoints.Sometimesholdingaposecanbepainfulfor
peoplewithjointissues,butafluid,flowingmovementencouragessynovialfluidtocomeintothejointwhichcanpossiblyreducestiffnessand
pain.
WARRIORIICORESTRENGTHFLOW
Thissequencestabilizesthelowerbody,butbringsflexibilityandstrengthtotheupperbody.Theflowisdoneonthebreathcycle,exhaleon
effort,andinhaletoneutral.
DOLPHINGENTLEBACKBENDFLOW
ThissequenceisanalternativetotheChaturangaportionofSunSalutationsB.Itoffersastrongupperarmchallengeaswellasagentleback
bendseries.Thesequenceendswithamodifiedchildsposewithkneeshipwidthpart.
Repeatupto4times.BecreativeandaddtheCobraorSphinxoptionswhenthepositionisdownonthefloor.
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!
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.
BREATHING
Weoftentakeourbreathforgrantedeveryday,sohelpyourstudentsbringtheirawarenesstothemovementof
theirbreath.Guidethemverballyafewrounds,andthenletthemfindandenjoytheirbreaththemselves.
DeepBellyBreathing:Withonehandonthechestand THERAPEUTICMODIFICATION:InhaleasifsmellingaRose.
theotheronthebelly,breatheintothebellyandfeel Exhaleasifblowingoutacandle.Thisisatherapeutic
theexpansion sequenceforasthma.
BreathFlowThismovementandbreathsequencehelpstocalmthemindasoncebeginstofindthenaturalrhythm
ofthebodyandbreath.Startwiththepalmsdownonthelap.Inhaleandraisethearmsslowlyuptoelbowheight,
exhalelowerhandstolap.Keeprepeatinguntilasenseofcalmiscreated.Closetheeyesifcomfortable.
WARMUPANDDESTRESS
NECKANDSHOULDERSTRETCHES
Gentleneckmovementsup/downandsidetosidehelpincreasemobilityandrangeofmotioninthecervicalspine
wherearthritisoftensetsin.
NECKWITHARMSTRETCH

Theneckisoneoftheareaswecarryalotoftension.Therearemanyhandandarmmovementsyoucanaddtothis
neckstretchseries.
NECKROLLS
Encouragethestudenttoclosetheireyesastheygentlymovetheirnecksidetoside,exploringthesensationstheir
bodyissendingtothem.

NODDINGYES
Oncetheheadistiltedtooneside,movetheheadgentlyforwardanddowntowardthearmpit,andthenbackward
andup.Thisstretchgetsintoacompletelydifferentareathenthesidetosidemovement.Repeatseveraltimes,or
holdandbreatheintothetightestareas.
OpenandclosefistsExtendthereachofthearmso ArmscirclesThemovementcomesfromtheshoulder,
theelbowisstraight.Clenchthefingers,andopenthem nottheelboworhand.Whenthepalmisdown,thecircleis
wide.Greatforarthritisandcarpaltunnelsymptoms. forward.Whenthepalmisup,thecircleisbackward.

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.
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!
ThepurposeoftheseAxialextensionsequencesistolengthenandstraightenthespine.Addingthelegliftsgives
additionalbenefitforthelowerbodybystretchingthehamstringsandstrengtheningthequadriceps.
LIFEFORCEREACH
IliketotellmystudentsthatIcantellhowstrongtheirlife Thisisnotareach.Areachismovingandstretchingin
forceisbytheirreach.Iftheyaresittinguptallandtheir ordertogainmorelength.Thinkoftouchingsomething
armsareextendedsofarIcanseetheirelbowsstraightened youcanbarelytouchandkeepreachingforit!Thereis
andtheirtricepstighten.Iknowtheyhavelotsoflifeforce actuallyalotofmusculareffortinthisextension.
intheirbodies!
SAMSONSTRETCH
Onceyouhavethefullextentofthereach,tiltthefingersupandpushthepalmsout.JustlikeSamsondidbetweenthe
twopillars.Thentiltthefingersdownandstretchthetopsoftheforearms.Greatstretchforcomputerworkers.
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!

NAMASTEHANDS
Onceyoutrythissequence,itwillbeoneofyourfavorites.ThissequencewaspartofaseriesIwashiredtocreatefor
LabTechnicianswhoweremandatedtotakea5minutestretchbreakeveryhour.

StartthehandsinNamaste,pressing Movejustthehandsandarmsoverto Bringthepalmsbacktocenterand
thepalmsstronglytogether. oneside,andcontinuetopressthe pointyourfingersdownsothepinky
palmstogether. ispointingtowardthefloor.Feelthe
greatwriststretch!
Thenbringyourfingersupandpoint Interlaceyourhandsandthenreachthemoutwithstraightelbows.Remember
yourfingersintowardsyou. whichpinkyfingerwasonthetopbecauseyouwillchangeitaroundthenext
cycle.
Youcanrepeatthisentirecycle
startingfromtheNamastePrayer
positionandmovingleftandright
again.Oryoucanstartthesecond
roundwithyourhandsinprayer
positionandonlydothe
finger/wrist/armstretchsegments.
Reachthearmshighaboveandpushthepalmsuptowardstheceiling.Thenbendbothelbows,onehigherthanthe
other.Pushwiththebackofyourheadintoyourpalms,andpushwithyourarmsintothebackofyourend.
CHESTOPENERSANDSIDESTRETCHES
SIDEBENDS
Therearesomanyhandandarmvariationsyoucanaddtothissequence.Rotatethewristsasyouraisethehand.Move
theheadupandthendown.Bendthetopelbowandrolltheshoulderbackandthenforward.
THERAPEUTICMODIFICATION
Forshoulderlimitationsorinjuries,limitthe
movementoftheshoulderandstillgetthe
benefitofthesidestretch.
FlowlikeaFlowerintheBreeze!Tryaflowusing
thebreath.Inhaleonthelift,exhaleonthebend.
Repeatbackandforthafewtimes.

ARMREACHES
Oneofthemostcommonwaysthatpeoplethrowouttheirbacksisbyreachingandmovinginanawkwardway.
Usuallyitisadiagonalorforwardmovingreachthatovertaxesthelowerbackmuscles.Thissequencetrainsthebody
toexpectthistypeofmovementsothatitcanaccommodatethereach.
Foranyonewithkyphosis,arounded
upperback,limitthereachforward
tojustthearmsandshoulders,and
nottheupperback.

Whentheheadis
tiltedup,openand
closethemouth

andswisharound
thefacetorelease

facialmuscle
tension. Avoidroundingupperbackwith
kyphosis.

MISSSASSYPANTS
Weallcanbenefitfromalittlemorestretchtothefrontoftheshoulders.ThisposecameaboutwhenIsuggestedtothe
SeniorChairYogaclassthattheyshouldwalkaroundthehouseholdingthisposeafewtimesaday.Andthenwegotto
laughingthatitlookedlikewewerebeingsassyandthereyougo.AnewYogaposename.

Whatafunwaytocounteract Therearesomanyarmsandhandoptionstotry.Startwithone,thentryothersas
rounded,slumpedshoulders. theshouldersandcheststarttoopen.
Normahaskyphosis,sothisposeisespeciallygoodforher,butherrangeofmotionis
currentlyquitelimited.But,shestillcanbesassy!
PATSPOSE SHOULDERSHRUGS

Patisinhermid70sandshesaidshestarted Asimpleshrugupandbackhelpsbroadenthecollarbone,
workingonthisposewhenshewasinher50s.Its droptheshouldersandsqueezetheshoulderbladestogether
nevertoolate! allatthesametime.Makesuretodothisafewtimes!
EAGLE
TherearesomanyvariationsofEaglearmsfromasimplehug,tothefullwrap.Giveitatry
onbothsidesandnoticethedifference.
SEATEDBACKSERIES
SEATEDCAT/COW TWISTSNOARMRESTS
Easybackstretchforcomputerworkers, Thisisagreattwistifthechairsdonthaveanarmrest.Makesureto
seniorsandpeopleinwheelchairsifthey havethefeetflatonthefloor.Inhaleandlengthenthespine.Exhale
havespinalmobility. startthetwistfromthebottomtothetopofthespine.Headislast.
TWISTSWITHARMRESTS
ThisTwistvariationcrossesonekneeovertheotherwiththetwistingmovementgoing THERAPEUTIC
intheoppositedirection.Remembertokeepthespinelongduringtheentiretwist.
MODIFICATION
Lookoveryour
shoulderoffersavery
gentletwist.
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.

SUNSALUTATIONSBASICSERIES
ThemagicnumberofSunSalutationsIdoinaseriesis4,6or8.Ialwaysstartthefirstfewwiththeverybasic
movementssothatstudentscanfindwheretheircomfortablelevelisthroughoutthesequenceoptions.Additionally,
theycanlearntoexpectwhatmovementcomesnext.Because,afterall,thisisaflowingsequence.
Armsliftup,palm Turnthehandsbackto Placethehandson Rolltheshoulders Returnbacktothe

facingeachother backandfoldgentlyatthe theknees,leaning backandliftthe lean,andliftone
waist,leadingwiththe forwardbutkeeping heartforward. handup,then
chest. thebackstraight. down.Repeatto
theotherside.
SUNSALUTATIONSTWISTISERIES
AddaNamaste Exaggeratetheswandive Leanforwardina Prayertwisttoleftandright.Noticethe

Mudrahandposition asthehandscomedown. seatedchairpose. elbowisonthesamesidekneetolimit
onthelift. thetorquetothelumbarspine.
EveryoneroundoftheSunSalutationseriesstartsthesameway,withthearmsliftedandup,thenaswandivedown.
Herethetwistismoretotheupperbackthentothelowerback,keepingitsafeforpeoplewithlumbarspineissuesor
osteoporosis.
SUNSALUTATIONSTWISTIISERIES
Thedepthoftheforwardfoldisthedifferenceinthisseriesasitbecomesthestartingpointofadeepertwist.Asthe
armlifts,thefingersarespreadandtheelbowisstraight.
SUNSALUTATIONSLEGSERIES
Thisisachallengingvariationwhichworksthelowerbody.Iusethisoneasthefinalroundof
theSunSalutationsseries,endingwiththepowerstandingchairpose.Invitethestudentsto
gentlycomebackdowntotheseat,slowlyandgracefullywithoutaplop!
Noticetheforwardbendingmovement.Keepthebackstraight, Pushtheheelsdown Pushthetoesdownand

tiltthepelvisforward,andleadwiththeheart,notthehead. andliftthetoes.This lifttheheels.This
strengthensthe stretchesthefrontof
Theforwardfoldcancometotheknees,theshins,theankles quadricepsandankles. thefeetand
orthefloor.Inviteyourstudentstoseewheretheyfeelmost strengthensthe
comfortable. hamstrings.

Lookatthoselifeforcereachesfromourseniors!TheyalwaysfeelbetterafterafewroundsofSunSalutations,even
iftheymoanandgroanaboutit.
BALANCEANDSTRENGTH
STANDINGANDBALANCINGPOSES
STANDINGCAT/COW SUNBIRDFLOWWITHCRUNCHES
Thisisagreatfullbackstretchall3naturalcurvesof Addabalancechallengewithalternatehandandfoot
yourspinebenefit lifted,andevenaddastomachcrunchforsomeabwork.
HIPMOVEMENTS
Forkneeand/orhipreplacementorinjury,letthe
studentfindtherangeofmotionthatfeelsmost
comfortable.Alwaysencouragetheflexionofthe
footoftheraisedlegtokeepthekneesafe.
Hipcircleslubricatethehipjointasitbringssynovial
fluidinwiththemovement.Addanoptiontoextend
theliftedlengthstraightouttotheside,andmaybe
evenafewdipsdownanduptoworkthosehipand
thighmuscles.
WAGTHETAIL
Thisisacounterstretchtoallthehip
strengtheningworkintheprevioussequences.
Makesuretokeepthekneesbent.Lookoverone
shoulderastheoppositehipjutsouttotheside.
Deepenthestretchbyholdingabreathortwoon
eachside.

STANDINGCHAIRPOSE
Thissequencehelpsstrengthenthelegs,kneesandankleswhileimprovingbalance.Itisachallengingsequence
controlledbytheamountofbreathstakenforeachsegment.Rememberyoucanalwaysholdontothechairfor
support.

Greatposetostrengthenthequadriceps,and Strengthenthefeetwithalternatingheelandtoeraises.
improvebalanceandconfidence.
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.

WARRIORII
Thisposeisaslighthipopener,sothelengthofthestancecontrolstheopeningofthehips.Keepthefrontfoot
facingthechair,kneeandanklealigned.Letgoornot,thestrengthoftheposeisinthelegandhipposition.Start
withhandonhiptobringawarenesstotheopenpelvisposition.
Thisoptionprovidesmorestabilitybecausethechairis
closerby.Standbehindthechair,holdonwithboth
armstostart,hipsfaceforward.Letgoofonearmata
time,orjustholdonbuildinglowerbodystrength.
WARRIORIIWITHSIDEBEND
Addanicestretchtothesideofthebodywiththisslightsidewaysbend.Keepthetopshoulderrolledupandback,or
evenlifttheupperhandforagoodshoulderstretch.

WARRIORIII
Thisposebuildsstrengthandconfidence.Usingthechairmakesitaccessibletoeveryonetoworkattheircomfort
level.Startbystandingbehindthehighbackofthechairfeetparallel.Steponefootbackbutkeepbothhandsonthe
chairsothattheshouldersandtorsoremainsquaredforward.

StartthesamewayasaWarriorI Reachonehandforward. Lifttheoppositeleg.Holdtheposethere,
position,hipssquared. orgofurther.
WhosaysWarriorIIIisanadvancedpose?
Useachairtosupportthebalance,orhave
itthereforinsurance.
HALFMOONFEARFACTOR
IcallthisposeFearFactorbecauseitlookssoscaryandprettydarnimpossibletodo.But,onceyoubreakitinto
pieces,thestudentsendupflyingandconqueringtheirfearoffalling.Thisposebringslotsofconfidence(and
strength)tothespiritaswellasthebody!Greatfordeskworkerstogetthemoutoftheirheads.Seniorslikethe
challengetoo!

Makesuretheplacementofthe
handisflatandsolidonthechair.
Doafewwristrotationsafterthe
sequencetoreleasetensionof
holdingthebodyweight.

TRIANGLE
Thisposestrengthenthelegs,stretchesthegroins,hamstrings,hips,opensthechestandshouldersandallofthose
greatbenefits,butitisquiteachallengingposetogetthealignmentright.Manystudentsfeelthedeepertheygo
downtowardsthefloor,thebettertheposeandthatcanaggravatethelowbackifthealignmentisnotcorrect.

ThecueIuseistheanalogyofateapot.WiththelegsinWarriorIIstanceandthearmsouttotheside,thereisa
slighthingeforwardwiththefrontarmuntiltheedgeisfelt.ThenJusttipmeoverandpourmeout,andtakethat
handtotheseatofthechair.
Forseniorswhocannotreachthechairwiththefrontleg
straightorhavechallengeswiththeirbalance,theycan
usethetallpartofthechairandgetthesamegoodside
stretch.

TREE

IendeverystandingsequenceeitherinChairYogaormyGentleYogaclasswithTree.Itcalmsandgroundsthe
energyafterallthepowerandstrengtheningposes,aswellaspreparesthestudenttomoveintotheclosing
sequenceoftheclass.
STRETCHANDCOOLDOWNPOSES
LEGBELTSTRETCHSUPTAHASTAPADAGUTHASANA
Thisisthesupercalifragilisticexpialidociousposeofyoga!ItelltheclassIamgoingtoteachthemanewlanguage
Sanskrit,andIbreakdowntheposenameandhaveeveryonerepeatitafterme.Andsomerememberthenexttime.
Startthesequencesitting Bendthekneeand Straightenthelegsothereisa Hunchinglikethisusually

upniceandtall.Afterall placethebeltacross slighttuginthebackofthe meanstheyaretryingtoget
thisisahealthyback thefleshyballofthe legs,butnotanover theirleguphigher,orthey
stretchaswellasastretch foot,nottheinstep. extension. donthaveenoughslackon
forthehamstrings. thebelt.Staytall.
Grabthebeltwithonehand,andmovethelegoutto THERAPEUTICMODIFICATION
onesidetostretchtheadductormuscle.Backtocenter, Ifthestudentcannotcomfortablygetthebeltacrossthe
thengrabthebeltwithotherhandandcrossovertoget foot,thenholdingontothebackofthelegwillgiveit
agoodITbanstretch.Keepthelegsstraighttomaximize similarsupport.Aswellasholdingontothebeltwithboth
thestretch. handswhenmovingthelegssidetoside.

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.
HIPOPENERS
PIGEON
Muchoflowbackpainandtensioncanbeaggravatedbytighthipmuscles.Ifyouthinkabouthowoftenwesitwith
ourhipsnarrowandstraight,nowonderthehipjointisnotasmobileandflexibleasitcanbe.Pigeonisoneofthe
bestyogaposesforgentlyopeningupthehipjointandstretchingthepiriformismusclewhichistheculpritof
sciaticpain.
Situptableandplacetheankleof Tointensifythehipopeningstretch, Togodeeperintothehipmuscles,

onelegontopofthekneeofthe drawthebentkneeintowardsyour isometricallypushtheflexedfoot
otherleg.Makesuretokeepthe armpit.Holdandbreathe.Longdeep intoyourpalm,andpushyour
bentlegsankleflexedtoprotectthe exhalesarewhatdothetricktoloosen palmintoyourflexedfoot.The
innerknee. upthistightarea. otherhandispushing
isometricallyintotheouterbent
knee.

PIGEONWITHAFORWARDTILT
Tostretchandbroadenthelowbackmusclesandthegluteusmaximusmuscles,youcanaddatiltforwardfrom
Pigeon.Themostimportantalignmentprincipleinthisforwardtiltistokeepthelowbacklongandstraight.

Grabaholdoftheshinsandgently Releasethearmsovertheshinsandlet Threadonearmthroughthe
tiltforwardatyourhips.Holdand themtangleandstretchtowardsthe triangleopening,andwrapthe
breathe. floor.Holdandbreathe. otherarmsunderthethighofthe
legonthefloorandinterlaceyour
fingers.Holdandbreathe.

Forstudentswithhip
replacementsorhipissueswho
cannotopenthehipjointwide
eventoplacetheankleonthe
knee,thekneeisagreatstretch
fortheouterhip.Theankle
crossoverisagreatstretchforthe
innerhip.

PIGEONWITHATWIST
Addingthistwistwillgiveadeeperexternalrotationinyourhip.Grabtheouterbentkneewithyour
oppositehandandturntolookoveryourshoulder.Youcanincreasethestretchbyleaningyourupper
bodyslightlyback.
HIPCIRCLES
Liftonelegupandgrabunderneaththethigh.Begintomakegentlecirclesinthehipforwardandthen
backward.Bymovingthehipjointinthisway,synovialfluidisreleasedwhichwilllubricatethejointand
reducestiffness.
HIPSWINGS
Separatelegsslightlywiderthanhipwidthapart,drawkneestowardeachother.Movebothkneesovertooneside,
thentheother.Repeatseveraltimestostretchtheouterhipmusclesandlubricatethehipjoints.
HIPOPEN/CLOSERS
Startwithlegsandfeetparallelonthefloor,backstraight.Bringtheinsideedgesofyourfeetclosetogetherand
openthekneesoutward.Moveoutandin,openandcloseseveraltimestostretchtheinnerthighmusclesand
lubricatethehipjoint.
FEETANDTOES
Thesesequencesincreasethecirculationinthelegs,feetandtoes.Itisbesttogentlyelevatethelegstoencourage
bloodflowtowardtheheart.
THERAPEUTICMODIFICATION POINTANDFLEX
Forkneeissues,orifthethereislimited
Liftthelegs,holdingontothetopsofthethighstofeelthequadriceps
strengthinthequadricepmuscle,graba
engageandstrengthen.Pointandflexthefeettothelargestrangeof
holdofoneleganddothesesequences.
motion.
Circletheanklesoutwardto Circletheanklesinwardto Rotatetheanklesin Flexthefeet,separate

strengthentheinnerankle strengthentheouterankle onedirection,thenin thetoesandstretch
muscles. muscles. theother. themallout!

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
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

GentleSeniorChairYogawithPaulaMontalvo
SEATEDCHAIRYOGAPOSESEQUENCE
UPPERBODYPOSES
ROLLHEADANDSHOULDERS

Gentleneckmovementsup/downandsidetosidehelpincreasemobilityand Isolatingmovementshelpconnect
rangeofmotioninthecervicalspinewherearthritisoftensetsin. thebraintothebodyforimproved
concentrationandbodyawareness.
CHESTANDSHOULDEROPENERS
Improvesbreathingandposture.Counteractsrounded,slumpedshoulders.
SHOULDERHUGS SHOULDERSTRETCH COW
EAGLE
SUNSALUTATIONSSERIES1
Thisupperbodysequencesincreasescirculationandspinalmobility.Startwiththearms
raised,thentwisttorsotoleftandright.Addarmsstraightoutshoulderheightandtwist
rightandleft.
Notes:
SUNSALUTATIONSSERIES2
Thissequenceaddsinagentlesidebendandtwist.
CAUTION:TwistingandBendingnotrecommendedforpeoplewithOsteoporosis.
HANDSANDFINGERS
Greatforarthritis!Strengthensmusclesofthefingersandwristsandincreasesmobilityandcirculation.
NAMASTEHANDS NAMASTESIDE STRETCHFINGERS SPREADFINGERS

Inadditiontomovingthepalmssidetoside,thehands Stretchthewebbingofthefingersaswideaspossible.This
canpointdownwardtogetadeeperstretchintothe strengthensthefingerjointsandimprovesmanual
wrists. dexteritytoopenupthosebottletops.
WRISTSUP/DOWN SHAKEFINGERS
Thisisagentlepressureto Moving,twistingandshakingthefingersincreasescirculationandhelpstodiminishthat
thewriststoencourage feelingofcoldhandsandfingers.Makesuretotakeapauseafterwardstoabsorbthe
andmaintainflexibility. movementofenergythroughoutthefingersandarms.
LOWERBODYPOSES
CORESTRENGTHENERANDLEGLIFTS

Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.

LEGSTRETCHESWITHABELT

Thissequenceincreasesthemobilityandflexibilityofthehipsandlowerback.Usingthebeltmakesthestretchesmore
accessibleasthehandscanbemovedupordownthebelt.Keepthebackstraighttoencouragespinalalignmentand
strength.
HIPROCKINGANDHIPSTRETCHES

Studentswithhip
replacements/injurieswill
havelimitationsinthis
movementseries.

Thissequencelubricatesthehipjointandencouragesgentleoutwardopening.Keepthetopfootflexedtoprotectthe
innerkneeandonlyagentlerockingpressurewiththehandshouldbeuse.Neverpush.
CAUTION:SeatedforwardbendsshouldbelimitedforstudentswithOsteoporosisbecauseofthefragilityofthespinal
discs.

HIPOPENERS
Thisisanadditionalhipopeningsequencewhichcanalsobeusedasanoptionforstudentsthatcannotdotheabove
ankleonkneesequenceduetohiplimitations.
KNEETOCHEST

Justagentleheadbow,nota
roundedbackisallthatisneededto
stretchtheupperbackandneck.
Thissequencebenefitsbothlegsandhipsatthesametime.Theliftedlegissqueezinginandmassagingtheinternal
organs.Thestraightlegisextendingthehipflexorwhichincreasesthemobilityofthehipjoint.
STANDINGCHAIRYOGAPOSESEQUENCE
WARMUPPOSES
MOUNTAIN
Astrong,straightpostureisthecornerstoneofallstandingandbalancing Dontweallwanttohavethisposture
postures.Dontskipoverittoolightly.Takethetimetohelpyourstudentsbe whenweare80yearsold!
still,feelstrongbeforethemovementsequences.
HANDONHIPSTRETCH

Allofthestandingposeshaveachair
availableforsupport.Encouragethe
studenttousethechairtohelpwith
theirbalance,ortochallenge
themselvesbylettinggo.Remind
themtheygetthesame
strengtheningbenefitsholdingonto
thechair!

TRIANGLE
Thisposestretchesandstrengthensthethighs,knees,andankleswhichare
importanttogoodpostureandbalance.Thisisagentlehipopener,soensure
thefeetareproperlyalignedwiththehipsfacingforward.Optionaluseofchair
isalwaysrecommended.
DOWNDOGWITHCAT/COW
Thiscombinationofposesisoneofthemostcommonandwidelyrecognized
yogaposesandaregreatforanallover,rejuvenatingstretch.Usingthechair
allowsthestudenttocontrolthelengthofthestretchwithoutunduepressure
ontheshouldersandwrists.

BALANCINGPOSES
TREE FOOTCROSSOVER& LEGRAISES
TIGHTROPE
Thereareunlimitedwaysyoucan
offerbalancingposestoyour
students.Astheybecomestronger
andmoreconfident,theywillfind
theycanperiodicallyletgoofthe
chairandremainbalanced,evenfora
fewseconds.
Balancingposesliftsthespiritswhile
strengtheningthebody.


CHALLENGINGBALANCINGPOSES
Itsalwaysgreattoofferupmorechallengingposesforthestudentswhoarewillingtotry.Thesetwoposesrequire

steadiness,strengthandfocus.Andtheyareplayfulaswell!
HALFMOON SKATERSPOSE
STRENGTHENINGPOSES
CHAIRPOSE

Thisposeisoneofthebestposesfor
protectingthekneejointbybuilding
stability.Itisimportanttokeepthe
spineneutralandbackflatandnot
rounded.Encourageagentlerknee
bend,withalittlelongerholdrather
thanadeeperkneebend.

WARRIORI WARRIORII
Thissequenceworksthelowerabdomenmusclesplustheankles,feetandtoes.Holdingontothechairoffers
additionalsupport.Thestraighterthelegs,themorethelegmusclesworkandgetstronger.
RESTANDRELAX
SVASANAPOSE
Takethetimetosettletheclassintoa
comfortablepositionintheirchairs.
Invitethemtoleanbackandusethe
backofthechairforsupport,close
theireyes,softentheirbodyand
relax.
Aguidedmeditationthatincludes
natureorothervisualizationwillhelp
calmthemindandbringaboutgood
thoughts.
Namaste,
PaulaMontalvo

PAULAMONTALVO
PaulaisaRegisteredYogaTeacherandrecentlyretiredfromalongcareerasaFamilyCounselor.Sheis
pursuingherdreamandpassionforteachingGentleandChairYogatoseniorsandofficeworkersinSouthern
California.In2005,shecompletedher200hourtrainingwithmasterteacherLanitaVarshellatherGentle
YogastudioinLaMesa.Attheageof79,PaularecordedtwobestsellingYogaJPGentleChairYogaDVDs
whereshesharesherexpertiseinteachingtoseniorsofalllevels.
GENTLECHAIRYOGASEATEDSERIESDVD GENTLECHAIRYOGASTANDINGSERIESDVD
AnyonecandoYoga!GreatforSeniorsandthe StayFitandFlexiblewithYoga!GreatforSeniorsand
PhysicallyChallenged Midlifers!
OptionalCaptionsforthehearingimpaired OptionalCaptionsforthehearingimpaired
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.
American Heart Association - "What is Cardiovascular Disease, 2012
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.
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.

CAT/COWMARJARIASANA

Useablanketunderthekneesforcomfort.Placingtheforearmsonastackofblanketsreducingtheweightbornon
thewrists,armsandshoulders.Greatsupportforafterheartsurgery.
STANDINGMOUNTAINTADASANA
TadasanaorMountainPoseisanimportant"centeringmoment".Beforebeginningthe
standingposeseries,encouragethestudenttoexplorehowtheyarefeeling...
FromTadasanatherearemanystandingposeoptionsthatencouragebalance,strength,
flexibilityandplayfulness.

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

knees.Gentlymovetotheoppositeleg,bendingthekneeandkeepingthebackstraight.CompletetheFull
MoonendingbackinStarpose.
MODIFIEDSUNSALUTATION
TheHalfSunSalutationisacompletepracticeinitself.Itbendsandtwiststhespine,opensthehipsandhamstrings,
stimulatescirculation,andestablishesadeepandrhythmicbreath.Itpromoteshappiness.
TRIANGLETRIKONASANA
Usingthewallforsupport,thisposeencourageslengthinthespine.Alignthe
shoulderbladesevenlyonthewallopensthechestarea.Thispositionwillhelp
accessthegentlebackbendthatisinherentinthispose.

Placethetoparmonthewaisttoreducestretchingofthechestandshoulder.
Effectiveespeciallyafterheartsurgery.

CHAIRPOSEUTKATASANA
Thoughitlookslikeyou'resittinginanimaginarychair,thisisdefinitelynota
passivepose.Itbuildsstrength,confidenceandbalance.

AddatwisttoChairpose,butkeepthekneesascloselyalignedaspossibleby
placingthehandinbetweenthekneesforguidance.Optionalplacementof
oppositehandeitherontheheartorliftedupward.

Usethesupportofthewalltomakethisagentlerpose.Standwiththebackto
thewallandplacetheheelsafewinchesaway.Theholdcanbeabitlongerwith
thisversionofChair.
GETYOURBIGLIFEBACK!
GATEPOSEPARIGHASANA
Gateposeencouragestransformationandovercomingobstacles.Practiceofthisintensesidestretchtakes
onebeyondourdailylives,stretchingourboundariessothatwecanmovepastlimitations.
Useablocktosupportthebottomarmtorelieveexcessstretchingofshoulderandchestmuscles.
BRIDGEPOSESETUBANDHASARVANGASANA
Opensthethoracicspine(themiddleandupperback)andencouragesback
alignment.Theamountofliftcanvarydependingonthecomfortlevelofopeningthe
chest.
Useablocktoalignkneesand/orsupportthelowback.Arolledblanketunderthehead
encouragesahealthycervicalspine.
HAPPYBABYPOSEANANDABALASANA
Gentlyusetheupperbodystrengthtoequallypressbothkneestowardthefloor,
keepingthelowbackflat.

Encouragesrelaxationoftheshouldersorchest,andaplayfulattitude.
CHILDSPOSEBALASANA
Thisisadeeprestingposeandperfectforcalmingthemind.Balasanaissimilartoa
deepforwardbendbutgentler.Balasanaremindsusofourtimesasinfants,andwe
havememoryinourbodiesofbeinginthisposition.Itisblissful.
Usearolledblanketbehindthekneesandafoldedblanketunderthechestforthatextra
feelingofsupportandsurrender.
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
KNEESTOCHESTPOSE:APANASANA ................................................................................................................... 22
RECLININGCOBBLERSPOSE:SUPTABADDHAKONASANA ........................................................................................ 23
RELAXATIONPOSE:SVASANA ............................................................................................................................ 23
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

GENTLEYOGATHERAPYFORAHEALTHYLOWBACK
HEALTHYBACKSEQUENCEI
COMFORTABLESEATSUKHASANA
Warmupthebodytoprepareforpracticeandlearnhow
tousethebreathtosubtlystretchthemusculatureofthe
spine.
Notes:
KNEETOCHESTAPANASANA
Gentleandsafeforwardbendadaptedtostretcheachside
ofthelowbackindependently.
Notes:
BRIDGEVARIATIONDVIPADAPITHAM
Gentlebackbendtostrengthenthelegsandcore.
Movementsmaximizeabdominalcompressionandcore
strengthening.
Notes:
CAT/COWFLOWCAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthespine,
fromthetailbonetotheneck.
Notes:
PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureofthe
backwhilethepelvisisstable.
Notes:
CHILDPOSE:BALASANA
Counterposeforbackbends.
Notes:
HEALTHYBACKSEQUENCEII
PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors.
Notes:
FORWARDBEND:UTTANASANA
STRETCHINGTHEWEST
Gentleforwardbendtobringthespinetoneutralafter
asymmetricalbackbend.
Notes:
TWISTINGTRIANGLE:PARIVRITTI
TRIKONASANA
Standingtwisttoopenthedeepmusclesofthespine.

Notes:
WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Forwardbendasacounterposetothetwist.
Notes:
HEALTHYBACKSEQUENCEIII
KNEELINGPOSTURE:VAJRASANA
Kneelingposturethatallowsforeasytransitionbackto
thefloor.Theprimaryintentionoftheposeisaxial
extension.
Notes:
SUPINETWIST:JATHARAPARIVRITTI
VARIATION
Twisttostretchandstrengthentheexternalhip
rotators.
Notes:
HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Thisposestretchesthepiriformismuscle,loosening
thehipandeasingtensioninthelowerback.
Notes:
UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA
Axialextensionposewhichbringscirculationtothe
hipsafteralongstayinreversepigeon.
Notes:
RECLININGCOBBLER:SUPTA
BADDHAKONASANA
Axialextensionposethatisveryhealingforthelow
back.
Notes:
MODIFIEDCORPSEPOSE:SVASANA
Restposeallowsyourpracticetointegrateinthebody
andmind.
Notes:
GENTLEYOGATHERAPYFORHEALTHYKNEES
HEALTHYKNEESSEQUENCEI
MOUNTAINPOSE:TADASANA
Variationoftadasanathathelpsimprovebalanceand
strengthenstheankles.
Notes:
CHAIRPOSE:UTKATASANA
Standingforwardbendtostrengthenlegs.
Notes:
TRIANGLE:TRIKONASANA
Lateralbendwithexternalhiprotationonleadleg.
Mainpurposeistoworkonstrengtheningquadriceps
byliftingkneecap.
Notes:
WARRIORII:VIRABHADRASANAII
ArepetitiveversionofWarriorIItostrengthenlegs
whilestabilizingkneemotion.
Notes:
HEALTHYKNEESSEQUENCEII
CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:
BRIDGEVARIATION:DVIPADA
PITHAM
Gentlesupinebackbendthatstrengthensthelegs.
Notes:
EXTERNALHIPROTATORSSTRETCH
Posetoopenexternalhiprotators,psoasandiliacus.
Notes:
INTERNALHIPROTATORSSTRETCH
Posetoopeninternalhiprotators.
Notes:
KNEEEXTENSIONS:URDHVA
PRASARITAPADASANAVARIATION
Axialextensionposeusedheretoincreasecirculation
tothekneesandworkwiththebiomechanicsof
movement.
Notes:
HALFHERO:EKAPADAVIRASANA
Modifiedbackbendtostretchquadricepsandhip
flexors.
Notes:
UPWARDSPREADFOOTPOSE:
URDHVAPRASARITAPADASANA
Axialextensionposethatincreasescirculationto
knees,hips,shouldersandlowback.
Notes:
RELAXATIONPOSE:SVASANA
Restingposetointegratepractice.Modifiedwithlegs
elevated.
Notes:
GENTLEYOGATHERAPYFORHEALTHYHIPS
HEALTHYHIPSSEQUENCEI
COMFORTABLESEAT/EASYPOSE:
SUKHASANA
Findacomfortableseatandbringawarenesstothe
breath.Throughthisprocess,thebodywillbeginto
warmupandstarttopreparethemindforthe
practice.
Notes:

CAT/COWPOSE:CAKRAVAKASANA
Fluidmovementtoincreaseoverallflexibilityofthe
spine,fromthetailbonetotheneck.
Notes:
PRONEBACKBEND:VIMINASANA
Apronebackbendtostrengthenthemusculatureof
thebackwhilethepelvisisstable.Addingdeephip
rotationstrengthensthehiprotators,addingmore
stabilitytothehipjoints.
Notes:
PSOASSTRETCH:EKAPADA
USTRASANA
Thisisanasymmetricalbackbendtostretchthehip
flexors,particularlythelargesthipflexor,thepsoas
muscle.
Notes:
WIDELEGGEDFORWARDBEND:
PRASARITAPADOTTANASANA
Symmetricalforwardbendtocompensatefor
asymmetricalbackbend.Onceinpose,bendinginto
onekneeandthenintotheotherprovidesadeeper
stretchtotheinnerthighsandhipadductors.
Notes:

KNEELINGPOSTURE:VAJRASANA
Axialextensionkneelingposturethatallowsforeasy
transitionbacktothefloor.
Notes:
HEALTHYHIPSSEQUENCEII
HALFREVERSEPIGEON:
KAPOTASANAVARIATION
Supineversionofpigeonposethatputslessstrainon
thekneethantraditionalpigeonpose.
Notes:
SUPINESPREADBIGTOEPOSE:
SUPTAPRASARITA
PADANGUSTHANA
Therepetitionofthisposeisintendedtocompensate
forthelongstayofthepreviousposeandtoincrease
circulationtotheentirepelvicregion.
Notes:
SUPINETWIST:JATHARAPARIVRITTI
VARIATION
Twistwithanexternalhiprotationtoreleasegluteus
medius.
Notes:
KNEESTOCHESTPOSE:APANASANA
Gentleforwardbendtobringthespinebacktoneutral
aftertwist.
Notes:
RECLININGCOBBLERSPOSE:SUPTA
BADDHAKONASANA
Supineaxialextensionpose.Inthisvariationwewill
focusonstrengtheningtheadductorsandthe
musculatureoftheSIjoints.
Notes:
RELAXATIONPOSE:SVASANA
Finalrestingposewhereeverythingfromthephysical
practicehastimetointegrateinthebody.
Notes:

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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
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.
Overallbenefits:
Painreduction
Flexibility
Improvedjointmobility
Strengthening
Improvedbalanceandcoordination
Overallphysiologicalefficiency
Relaxation
Peaceofmind
WhatImostappreciateaboutthisworkisthatbypracticingSomaticYogatheeffectsarecumulative.The
moreyoudotheexercisesthemoreyouwillbenefitlongterm.
Enjoy!
JamesKnight
CertifiedYogaInstructorandHannaSomaticEducator
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
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.
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
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)
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.
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.
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.
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
PRACTICE
ForthePracticePortionofthisworkshopIwillbe:
Definingwhichpartofthebodywewillbetargeting.Iwillbegivingcasestudiesofmystudentswhohave
benefited.
Guideyouthroughthemovementsoyoucanhaveyourownexperience.
Reviewingthedetailsofeachsequencewhileofferingtipsandmodifications.
DiscussiontofollowwithQuestionsandAnswers.
PREPARINGYOURBRAINFORLEARNING:
RESTORATIVEYOGAPOSESFORMEDITATION
LEGSUPTHEWALLVIPARITAKARANI
Thisisagentleandpowerfulwaytostartyourpractice.
Withyourlegsupthewall(andeyesclosed)youare
intentionallybringingyourfullselfintothemomentby
choosingtorelaxandshiftbrainwaves.Thisposeisalso
veryrestorativeandrejuvenatingforthemind/body.
Time:510minutes
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

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
THECOMPLETEBODYFROMHEADTOTOE
CATSTRETCHSERIES
Thisexercisesequencewillaffectalmosteverymajormuscleinthebody.Itisagoodchoiceifyouhavelimitedtimeto
performyourdailyexercises.Iteachthissequenceinalmosteveryclassbecauseitwarmsupthecoreandprepares
thebodyformoreadvancedtechniques.ItisnicetostartandendinSavasana.Noticethedifferencehowyoufeel
beforeandafterperformingtheexercises.
Time:10minutes
ARCHANDCURL
SIDECRUNCHES
XS
ARCHANDCURLWITHATWIST
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
3rdSet
Torsoandheadgosamedirection,buteyesgoopposite
direction
4thSet
Whileinastationarytwistthehead,shoulderandelbow
liftupanddown
5thSet
Everythinggoesinthesamedirection
Checkingtoseeyourrangeofmovementafter
HIPS,LEGS,ANDKNEES
MODIFIEDPIGEON:EKAPADARAJAKAPOTASANA
ThisexercisesequencetakesatraditionalyogaasanaandaddsSomaticExplorationprinciples.Youmoveintoposestep
bystep.Startbyrollingofftoonesidewhilerestingonyourelbows.Slowlycontractandreleaseyourlegmusclesas
youmovedeeperintothislegstretchandhipopener.
Time:10minutes
BOUNDANGLE:SUPTABADDHAKONASANA
ThisisanothertraditionalyogaposethataddsSomaticExplorationprinciples.Youwillbesurprisedhowmuchmore
rangeofmotioninyourhipsandinnerthighsyoullgetbysqueezingandreleasingthemusclessystematically.Trythis
severaltimes.
Time:5Minutes
SWIMMINGFROG
ThisisaSomaticExplorationsequencedesignedforthehipsandlowerextremities.
Thisisanexcellentsequenceforanyonewhodoesalotofyoga,walking,hiking,orbiking.
Time:10minutes

Onefootslidestofollowtheinsideoftheoppositeleg Onefootslidesouttomakeaquarterturntotheside,
towardsthepelvis. towardsthehip.Keeptheotherlegstraight.

Legsrestcompletelyinbetweeneachrepetition. Repeat.
INTEGRATION
FLAMINGO
ThisSomaticExplorationexerciseiswonderfulforthe
entirebodyfromheadtotoe.Ioftenkidmystudentsthat
itisalmostasgoodasgettingamassagebecauseyouwill
feelrejuvenatedafterperformingthisexercise.
Takethetimetoenjoythepleasantsensationsasyou
reachandstretch.Inthisexerciseyourerollingonthe
floorinamovingtwist.Theheadrollsonthegroundand
followsthetoparmasyoumoveleftandright.Bottom
legandarmarestationary.Enjoy!

Time:4minuteseachside
ADVANCEDARCHANDCURL
IalwaysliketobookendmySomaticExplorationroutinewitharchesandcurlsbecausethesemovementsharmonize
frontandback,andtoptobottom.Theinstructionsforthisadvancedversionincludemoredetailwiththefeetagainst
thefloor(pushingdownwhenyouflattenthebellyandtuggingduringthecurl).Thisgivesmorefeedbacktothebrain
andemphasizesnewrepatterningtorelievethelowerbackfromdiscomfort.
Thissimpleexerciseengagesthecoremusclesandinsuresthatyourlowerbackwillremainopenandrelaxedafteryour
practice.
Time:3minutes
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

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.
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
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.

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.
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.

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.

STANDINGPOSES
STANDINGSIDEBEND
Besuretoemphasizetokeeptheelbowsstraightandonlygoasfar
ascomfortable.

STANDINGFORWARDBEND
Thisbendbenefitstheshoulders.

STANDINGPOSE
Abodyscanatthispointisagoodtransitiontobringyourstudents
backdowntotheirmats.Otherwise,youmayjustwishtohave
everyonelowerthemselvesdownandskipthispart.Itreally
dependsontimeandwhatyouwanttoaccomplishfortheperiod.
Thebodyscancantakeasmuchasfiveminutes.

TIGERINCAT'SSTANDINGPOSE
Noticehowwellsheknowshowtostand.

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,
AilmentswithGuided modifications,sequences
RelaxationMeditation. andteachinginstructions.

PrintedBookPrice:$29.95
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BookonCD:$19.95

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HEALTHYKNEESANDHIPSDVD HEALTHYLOWBACK,KNEESANDHIPS

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2DVDSet!Essential
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YogaMovementsfor
andKnees.Includesover40
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KneeandHipJoints,with
instructions.
GuidedRelaxation
Meditation. BookonCDPrice:$29.95
Price:$24.95 OnlyavailableonCD

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
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(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,
SeniorandChairYogaandstudiedunderthetutelageofoctogenarianyogateacher,MaryCavanaugh.She
cametoyogaafteryearsofcomputerrelatedworkstressandthousandsofdollarsinchiropracticbillsand
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BasedonherawardwinningChairYogaProgram,Sherryleads IfyouareaBabyBoomerwantingtogainbacksomeofyour
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JamesisanIntegrativeTherapistandhaspracticedinthefieldofHealingArtsforovertwentyyears.Hemaintainsa
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AdvancedGentleYogaTeacher

Gentle, Senior and

Sherry Zak Morris, E-RYT

1 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

z Welcome & Introduction

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Target Student Demographics

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Philosophy: Born this Way!

Learn how to build and deliver a class that

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Philosophy: Modular Approach

z 4 Gentle Yoga Classes

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Philosophy: Energy Lines

z Blocked energy leads

NSEWT- North, South, East,

Philosophy: Modular Approach

z Centering and Find Your Seat

Just like Lego Blocks of different colors and sizes, choose

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Common Back Issues

10 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

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Common Back Issues

11 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

Common Back Issues

12 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

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Common Joint Issues

13 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

Common Joint Issues

14 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

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Common Joint issues

Follow Doctors orders in regard to specific movement

4 Gentle Yoga Classes

Wheelchair Yoga Corporate Chair Yoga

Senior Chair Yoga Basic Gentle Yoga

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z Breathing -> Breathing in Life

Corporate/Work Chair Yoga

z Stress! -> Breathing, visualization

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Senior Chair Yoga

z Breathing -> Breathing in Life

19 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

Basic Gentle Yoga

z Stress! -> Breathing, visualization and

20 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com

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Centering and Breathing Warm Up and De-stress

z Find your Seat z Neck/Shoulder stretches

Strength and Balance Stretch and Cool Down

Reflection & Rest

z Understand who your target student is!

22 March 2012 @YogaJP.com & @Gentle-SeniorYoga.com