NAF Wheelchair Yoga Podcast

This weekend was the 51st annual Ataxia Conference for the National Ataxia Foundation (NAF) in Las Vegas, Nevada.  Ralph and Jennifer Miller presented a segment on wheelchair yoga.  The audio for this segment can be found at the end of this post.
Hightlights of the 2008 National Ataxia Foundation Wheelchair Yoga Session
Preparations

When starting your practice of wheelchair [...]

Wheelchair Yoga Twist

Inhale lengthen through your spine. Bring your right hand across to your left leg and your left arm on your arm rest for support
Exhale twist to look over your left shoulder
Hold for 3-5 breaths
Gently release and switch to the other side

 
 
 
 
 
 
 
 
 
 

Wheelchair Yoga Side Bend

Inhale and lift one arm up over your head, bring your other arm to your hip, or on your arm rest for support
Exhale your body to the opposite side
Hold the pose for 3-5 breaths as you continue to breathe deeply
Inhale come back to center and switch sides

*Caution: if you have rods, refrain from going too deeply into [...]

Wheelchair Yoga Hip Stretch

Inhale, lift one leg and cross it over the other
If you want a deeper stretch and you have good trunk stability, exhale and lean forward from your hips 
Continue to breathe as you hold the stretch for 3-5 breaths
Gently release your leg and move to stretch the other side

Wheelchair Yoga Leg Stretch

Leg Stretch

Inhale, lengthen through your spine
Exhale, lift your knee as high as it will go comfortably.  Reach your hands around your shin or the back of your leg so you can support your leg as you stretch
Hold for 3-5 breaths. Continue breathing deeply as you hold the stretch
Gently come out of the stretch

 
 
 
 
 
 
 
 
Advanced Leg Stretch

Inhale, [...]

Wheelchair Yoga Forward Bend

Foward Bend

Inhale, lengthen through your spine
Exhale, bend forward from your waist placing your hands on your wheelchair for support
Hold for 3-5 breaths.  Continue breathing deeply as you hold the stretch

 
 
 
 
 
 
 
 
Forward Bend Alternate 1
 

Inhale, lengthen through your spine
Exhale, bend forward from your waist placing your hands on your wheelchair for support
Hold for 3-5 breaths.  Continue breathing [...]

Wheelchair Yoga Eagle Pose

Eagle Pose

Inhale and lift your arms
Exhale and cross your arms at the elbows so your hands are back-to-back
Hold in this position as you continue to breathe for 20-30 seconds

Eagle Pose Advanced Version

Inhale and lift your arms
Exhale and cross your arms at the elbows and rotate your hands so they are palm-to-palm 
Hold in this position as you [...]

Wheelchair Yoga Cow Pose

Cow Pose

Place your hands on your thighs or hold your chair
Inhale as you expand through the front of your chest, lifting your head toward the ceiling and gently arching your back
Hold the pose as you continue to breathe for a few deep breaths

 
 
 
 
 
 
 
 

Cow Pose Alternate 1

Place your arms out to each the side, as far back [...]

Wheelchair Yoga Cat Pose

Cat Pose

Grip your chair or place your hands on your thighs
Exhale as you round your upper body forward, dropping your chin toward your chest, arching your spine like a cat
Hold in this position for a few deep breaths

 
 
 
 
 
 
 
 

Cat Pose Alternate 1

Interlace your fingers
Inhale as you lift your arms up to to the level of your [...]