Yoga is a Hindu ascetic and spiritual discipline that involves meditation, breath control, and a variety of postures performed with the body. Yoga is best known for its relaxation and health benefits. Wheelchair users have the opportunity to do yoga to effectively exercise their mind-body, which will help relieve stress and lower blood pressure. Being in a wheelchair should not prevent you from being able to participate in and enjoy all of the benefits yoga has to offer. Check out the below 8 wheelchair yoga poses you may practice in your wheelchair by yourself or with assistance.
Doctors Approval
Before beginning any yoga exercise, you should consult with your physician to assure it is safe and suitable for your specific issues. You are seeking your doctor’s approval and should adhere to his or her decision. Your doctor may approve, disapprove or allow you to do a variety of yoga poses while avoiding others that can negatively impact your health.
Before beginning any yoga exercise, you should consult your physician to ensure it is safe and suitable for your specific issues. Your doctor may approve, disapprove, or allow you to do a variety of yoga poses while avoiding others that can negatively impact your health. You are seeking your doctor’s approval and should adhere to their decision.
Precautions
- Practice yoga poses with family, friends, or a caregiver when possible.
- Always breathe normally as you perform and pose.
- Allow yourself to stretch within each pose to the point where you experience only mild tension.
- Stop immediately if you feel pain and consult with your doctor
Benefits of Wheelchair Yoga
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- Improved strength
- Increased flexibility
- Increased lung capacity
- Improved restful sleep
- Less feeling of isolation
- Increased feelings of connection
- Fewer feelings of stress, anxiety, and tension
- Improved focus
- Improved clarity
- Overall improved sense of well being
8 Yoga Poses for Wheelchair Users
Wheelchair yoga is an adaptive exercise for wheelchair users. Different wheelchair yoga poses can be performed to enhance mobility.
1. Cow Pose
This yoga pose is a front of body-opener.
This yoga pose is a front-of-body-opener.
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- Begin by holding on to your chair or placing your hands on your thighs.
- Gently lift your head toward the ceiling as you inhale and expand through the front of your chest, carefully arching your back.
- Continue breathing as you hold the pose for a few deep breaths.
2. Cat Pose
This yoga pose stretches your back.
- Place your hands on your thighs or grip your chair.
- Round your upper body forward as you exhale.
- Arch your spine like a cat and drop your chin toward your chest.
- Hold the position for a few deep breaths, then release.
3. Side Stretch
This yoga pose focuses on the obliques. Refrain from going too deep into this pose if you have rods. It is wise to avoid this stretch unless you have approval from your physician.
- Begin by lifting one arm over your head as you inhale while your other armrests for support.
- Exhale as your stretching arm reaches as far as it can go over your head.
- Continue breathing deeply as you hold the pose for about 3 to 5 breaths.
- Inhale as you return to the center and do the same stretch for the other arm.
4. Twist
This yoga pose focuses on stretching and relieving tension from your back.
- Inhale as you bring your right hand across to your left leg while using your opposite arm for support.
- Exhale as you twist to look over your left shoulder.
- Continue breathing as you hold the position for 3 to 5 breaths.
- Carefully release the hold and gently switch to repeat the same steps for the opposite side.
5. Forward Bend
This pose focuses on the lower back hips and hamstrings.
- Begin by inhaling as you lengthen your spine by sitting tall
- Exhale as you bend forward from your waist while placing your hands on your wheelchair for support
- Keep breathing deeply as you hold the position for 3 to 5 breaths.
6. Eagle Pose
This pose stretches the shoulder and back.
- Begin by inhaling and lifting your arms
- Exhale as your cross your arms at the elbows so that your hands are back-to-back
- Keep breathing as you hold the position for about 20 to 30 seconds.
7. Hip Stretch
This pose focuses on the hips.
- Begin by lifting one leg and crossing it over the other as you inhale.
- Exhale and lean forward from your hips.
- Hold the stretch as you continue breathing for 3 to 5 breaths.
- Carefully release your leg and repeat the same steps using the
- other leg.
8. Leg Stretch
This yoga pose stretches the hamstring.
- Begin by lengthening your spine and sitting tall as you inhale.
- Exhale as you reach your hands around the back of your leg or shin and lift your knee, so it is at a comfortable level.
- Continue breathing deeply as you stretch and hold the position for 3 to 5 breaths.
- Carefully come out of each position and repeat the same steps for the other side.
Always ask for your doctor’s approval before performing any of the above yoga poses or introducing any new exercises into your daily routine. It is recommended to perform yoga in a quiet room or with soft music playing in the background. Remember to stop performing yoga at the first sign of pain and consult with your physician.
Always ask for your doctor’s approval before performing any of the above yoga poses or introducing new exercises into your daily routine. It is recommended to perform yoga in a quiet room or with soft music playing in the background. Remember to stop performing yoga at the first sign of pain and consult with your physician.
Videos
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Adaptive yoga in a wheelchair:
What people are saying about this video:
“Beautiful! Thank you for sharing. I will use several of your techniques with my clients, i work with adults with intellectual and developmental disabilities, a population that often is denied access to yoga classes” – Allison Burnett.
“Thank you! Great stretching for muscles of mine that are so tight and stiff. I really do not like yoga, but I loved this!”- Suzanne Faken.
- Adaptive Yoga in bed:
What people are saying about this video:
“it took me almost an 1h to cross my legs i fell over like 10 tomes lol but it was all worth it thx Ben“ -Nothingbutlove
“Thanks, this is going to be particularly useful for me, as I’m bed bound.” – Lothar Soran
- Stretching:
What people are saying about this video:
“Thank you for not taking anything for granted! I’ve been so inspired & I’m working out with several videos a day. Thank you so much!!” – Palmtree Breeze
“Great video and workout, and thanks so much for recommending doing this at bedtime! So much better than a morning routine!”- Ali
- The Best Stretch for Wheelchair Users
What people are saying about this video:
“Thank’s Ben it really helps”- Ricci Rich
“This is great , i have been getting so much lower back pain from being in a wheelchair all the time ,i tried all the exersises that are available for able-bodies people and nothing seems to work but this exersise is exactly what i need”- paul.
- Hip Mobility Exercises for wheelchair users
What people are saying about this video:
“Great video! My hips feel a lot looser after doing your hip flexor video!”- Nina Khehra
“I’ve needed this stretch forever! My feet want to turn in at night. I’m a C6-7 spinal cord injury. Thanks again!”- Shelley Waltman
Additional resources:
Before you go
Maintaining a healthy weight and an ideal body shape is challenging for wheelchair users. If you are a wheelchair user and want to lose stubborn belly fat, read our article for valuable tips on losing belly fat in a wheelchair.
https://rolstoelco.com/how-to-lose-belly-fat-in-a-wheelchair/
