Therapeutic Yoga

Training Manual

In brief tranquil moments when the senses are relaxed and responsive,
when the heart is easy and the mind light,
we can hear the voice of silent space speaking....
Awareness responds, and the blessing of healing and knowledge flows forth.

—Tarthang Tulku

[Link] | [Link]
© 2000, 2022 Cheri Clampett & Arturo Peal

This manual is distributed solely for use in the Therapeutic Yoga Training.
Any reproduction or other use is prohibited without expressed written consent
of Cheri Clampett & Arturo Peal.
Cheri Clampett, C-IAYT, ERYT-500 is the Founder and Director of the Therapeutic

Yoga Training Program. She is a certified yoga therapist with over 25 years of teaching

experience and is passionate about bringing the benefits of yoga to those recovering

from or living with injury or illness. Cheri has presented Therapeutic Yoga nationally

and internationally at locations such as Beth Israel Medical Center, Langone Medical

Center at NYU, Integral Yoga Institute, Pacifica Graduate Institute, and the Santa

Barbara Healing Sanctuary. Cheri started the yoga program at the Ridley-Tree Cancer

Center in 1999, where she continues to teach weekly classes. Cheri’s teaching focuses

on the healing aspects of yoga: freeing the body, breath and flow of energy through

practicing with awareness, compassion, and love. Cheri is the co-author of the

Therapeutic Yoga Kit, published in January 2009 by Inner Traditions, as well as

multiple guided meditations focused on healing and recovery.

Arturo Peal, MA, (TCM), LMP, Co-Founder of the Therapeutic Yoga Training Program,

has instructed anatomy and kinesiology since 1989. Arturo brings his expertise in

anatomy, Chinese medicine and body therapies to the Therapeutic Yoga Training

Programs, Laughing Lotus teacher training, Rainbow Kids Yoga International teacher

training, and other programs around the world. His diverse background provides him

with the ability to help students and clients fully understand the multi-dimensional

nature of the human body. He is also a sixth-degree black belt in Aikido and chief

instructor of Aikido of New Orleans.

Jo Applebaum contributed to the compiling, writing, and editing of the original edition

of this manual. She is a certified Integral Yoga and Stress Management instructor and

has been teaching in a variety of settings since 1993. In her other life as a medical

writer, Jo develops educational materials for health professionals and the public.

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ACKNOWLEDGEMENTS

We would like to express our deep gratitude to The Balm Foundation, Janet Stein

and Jeanne Anselmo for supporting us, believing in our vision and making it possible

for this program to come into being.

Special thanks to Integral Yoga Institute New York for giving this program a home

and to Swami Ramananda, Swami Asokananda, Chandra, and Jayadevi for their

continued support.

Deep and heartfelt thanks to our friend Jo Applebaum for bringing her spirit and

writing expertise to the initial version of this manual.

A heartfelt thanks to Avahara for contributing written word, editing skills, music,

and the creation of the online student portal. Thanks to Jasha Stanberry for his layout

and design assistance.

Deep gratitude to our photographer Carl Studna and our beautiful model Lanette

Anderson.

Special thanks to Lily Guild for creating the Therapeutic Yoga logo. Thanks also to

Sheila and Kary Kramer for previous logo and design work.

We are grateful for the guidance and inspiration of the wonderful teachers who

have contributed to the evolution of our work: Ganga White and Tracey Rich, Joseph

LePage, Anna Delury, Donna Farhi, Frank White, Erich Schiffmann, Kofi Busia,

Richard Miller, and Mukunda Stiles.

To the many students and patients who have openly shared their insights and

personal experiences through the practice of Therapeutic Yoga, we thank you.

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TABLE OF CONTENTS

Introduction: The Yoga of Stillness......................................................................................8

What Is Yoga?...................................................................................................................11
What is Restorative Yoga? ......................................................................................... 14
Evolution of Therapeutic Yoga..........................................................................................17
Stress And Relaxation .......................................................................................................21
Benefits of Therapeutic Yoga ............................................................................................35
Setting Up ........................................................................................................................40
Props......................................................................................................................... 40
Creating a Healing Environment................................................................................ 41
Guiding Principles of The Practice....................................................................................44
Assessment................................................................................................................ 44
Safe Touch Protocol .................................................................................................. 45
Comfort..................................................................................................................... 47
Surrender .................................................................................................................. 47
Process...................................................................................................................... 48
Observation .............................................................................................................. 49
Guided Meditation ...........................................................................................................53
Healing Touch..................................................................................................................59
Breath Work .....................................................................................................................62
Breath Awareness...................................................................................................... 62
The Mechanics of Breath........................................................................................... 63
Diaphragmatic Breathing........................................................................................... 64
Deep Breathing ......................................................................................................... 66
Spine and Joints................................................................................................................68
Joint Classification by Structure ................................................................................. 74
Structures In Synovial Joints....................................................................................... 75
Synovial Joint Types .................................................................................................. 77
Mixed Joints .............................................................................................................. 78
Working with Joint Injury .......................................................................................... 78

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Back Bends.......................................................................................................................81
Mountain Brook ......................................................................................................... 81
Supported Reclining Pose ........................................................................................... 85
Supported Bridge........................................................................................................ 88
Resting Butterfly ......................................................................................................... 92
Resting Saddle ............................................................................................................ 95
Forward Bends .................................................................................................................98
Supported Child’s Pose............................................................................................... 98
Resting Dragonfly ..................................................................................................... 102
Forward Resting Butterfly.......................................................................................... 105
Resting Swan ............................................................................................................ 108
Twists .............................................................................................................................112
Supported Spinal Twist ............................................................................................. 112
Elevated Twist .......................................................................................................... 115
Lateral Bends..................................................................................................................118
Resting Half Moon.................................................................................................... 118
Inversions .......................................................................................................................121
Waterfall .................................................................................................................. 121
Final Relaxation Poses ....................................................................................................124
Supported Final Relaxation Pose............................................................................... 124
Relaxation Pose with Legs Elevated .......................................................................... 126
Side-Lying Resting Pose ............................................................................................ 128
Sequencing.....................................................................................................................131
Scope of Practice............................................................................................................136
Healing the Healer: Self-Care .........................................................................................138
Appendix A: Music and Aromatherapy ...........................................................................140
Appendix B: Bibliography / Studies / Videos / Apps ........................................................149
Appendix C: Blanket Folds .............................................................................................159
Blanket Folds for Head and Neck Support ............................................................... 160

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DISCLAIMER

Therapeutic Yoga is intended to help you increase your level of health and

wellness. The instructions and advice presented are in no way meant to be a substitute

for counseling from your health care professional. Consult your health care

professional before beginning this or any health care program. The creators, producers,

and distributors disclaim any liabilities or loss in connection with the exercises,

instructions, or advice contained herein. Intended for informational purposes only.

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Introduction: The Yoga of Stillness
INTRODUCTION: THE YOGA OF STILLNESS

Gentle, still, flowing, opening, expansive, healing, deep, surrender.

Therapeutic Yoga is a remedy for the challenge of these stressful times. The practice

creates a deeply rejuvenating experience through the many postures that literally hold

you as you let go. It is in this deep letting go that a sweet calm can be reached, a repose

that allows the innate intelligence of the body to restore balance and well-being. As

our senses are drawn within, the practice becomes a meditation naturally leading to

self-exploration and discovery. By moving into stillness through the layers of the body,

emotions and thoughts, we find at our core a sense of quiet connection; we return to

our natural condition of ease and peace. This is the essence of yoga.

Therapeutic Yoga integrates restorative yoga, gentle yoga, healing touch, breath

work and guided meditation to create an environment that supports the body, mind

and spirit in the process of healing. We are all healing on some level, whether

psychologically, emotionally or physically. This truly holistic practice dissolves those

distinctions as it guides us to a sense of wholeness. The word healing itself means the

process of reuniting, restoring, returning to oneness. Therapeutic Yoga gives us tools to

facilitate this process and a framework to let our intuition guide how best to use them

- for ourselves and in sharing the work with others.

The intention of this work, and this training, is to bring the nurturing practice of

Therapeutic Yoga to those who are healing from injury or illness, and to caregivers as

a tool for self-care. Toward that goal, this program brings together yoga teachers,

massage therapists, physical therapists, occupational therapists, nurses,

psychotherapists and other healing practitioners. Therapeutic Yoga offers tools that can

be applied in different ways within the context of your practice and your area of

expertise, whether you are a nurse incorporating breathing techniques into your work
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with patients or a yoga teacher taking the practice into a clinical setting. Used to

maintain wellness or as a supportive practice for those suffering with conditions such

as fibromyalgia, chronic fatigue syndrome, Parkinson’s disease, asthma, cancer or

AIDS, this gentle healing form of yoga provides tremendous benefits for us all.

This program seeks to bring the ancient healing practice of yoga into the modern

world, and into clinical health care settings, to the people who can most benefit. As

traditional medicine is opening its doors to ancient healing arts, and the benefits of

these practices are being studied and validated in a medical context, there is a great

opportunity to integrate medicine and the holistic healing that yoga has to offer.

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What Is Yoga?
WHAT IS YOGA?

Being in a physical body, it is a challenge to find positions of comfort. Naturally,

we seek ways to support ourselves. Thousands of years ago, when the ancient yogis sat

in meditation, seeking to explore the inner world, they discovered that the mind could

not be focused unless the body was still and comfortable. The question was how to

come into stillness. The science of yoga evolved as a search to answer that question.

The Sanskrit word yoga literally means to yoke, bind, focus one’s attention; it also

means union or communion. In bringing together body, mind, and spirit in the

practices of yoga, we experience that communion.

“Where does the body end and the mind begin? Where does the mind end and
the spirit begin? They cannot be divided as they are inter-related but different
aspects of the same all-pervading divine consciousness.”

—B.K.S. Iyengar

Although often thought of as a physical practice of stretching and moving the body,

yoga is a holistic system that addresses all aspects of our experience. This system,

called Ashtanga Yoga or the Eight-Limbed Path, consists of Yama (ethical

observances), Niyama (personal disciplines), Asana (physical postures), Pranayama

(control of the breath), Pratyahara (drawing in of the senses), Dharana (concentration),

Dhyana (meditation) and Samadhi (higher consciousness). The Eight Limbs are like

rungs on a ladder; each is a step on the path that leads naturally to the next.

Recognizing the multifaceted nature of human beings, yoga aims to create harmony

among these interrelated aspects of our lives, from the external to the internal, from the

physical to the most subtle. The practice transforms us on all levels.

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 “Any pose that brings comfort and steadiness is an asana. If you can achieve one
pose, that is enough. It may sound easy, but in how many poses are we really
comfortable and steady?”

—Swami Satchidananda

Hatha Yoga, which encompasses the practices of asana (physical postures) and

pranayama (breathing techniques), helps us develop a resilient vehicle for the journey

inward and prepares us for that journey. Ha-tha means sun-moon, signifying the

balancing of energies to create harmony. Practice of the asanas is intended to return

the body to its natural state of health and ease, fostering balance, agility and vitality.

Asana has been interpreted to mean “a steady, comfortable pose.” Steadiness and

comfort are both the practice and the goal. Because the condition of mind and body

follow each other, when the body is relaxed and balanced, the mind also becomes

calm and quiet.

“The posture becomes perfect when the effort of achieving it vanishes.”

—Yoga Bhashya

The core of asana practice is working with the spine. The spine is like the tree of

life; it is the first part of the body to develop and from it all else emerges. According to

yogic anatomy, the spine is the central conduit of energy. Prana, the vital energy that

animates us, flows through the body in energy channels called nadis. As the nerves

function in the physical body, the nadis operate on a more subtle, energetic level.

There are 72,000 nadis in the body; the three main nadis originate at the base of the

spine and travel upward along its length. They are shushumna, ida (moon or yin
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energy) and pingala (sun or yang energy). The ida and pingala cross the shushumna at

energy centers called chakras that correspond to the nerve centers or plexuses. All of

the other nadis radiate outward from the chakras to the rest of the body. Knowledge of

yoga anatomy and physiology was derived from observing the flow of energy in the

living body.

Because the nerves and the nadis emerge from the spinal column, the health of the

spine is essential to health in general. The body is as young as the spine is flexible. A

balanced asana practice moves the spine in all directions (forward bends, back bends,

lateral bends, twists, inversions), keeping the spine supple so that energy can flow

freely to the rest of the body. In addition to (and as a result of) the effects on the spine,

asana practice has profound effects on all of the systems of the body. The postures

relieve stress; release muscular tension; help to free constriction/adhesion of the

connective tissue; increase overall flexibility; lubricate and ease movement of the

joints; improve posture; improve circulation throughout the body; massage and

increase circulation to the internal organs and glands; stimulate the lymphatic system;

aid respiration; and balance and tone the nervous system.

As the asanas free energy in the physical body, pranayama (breathing practices)

directs energy on a more subtle level through techniques of controlling the breath.

Prana is the infinite, all-pervading energy of the universe that manifests in every living

being; it is also the energy that governs the breath. Pranayama has been translated as

the expansion or manifestation of vital energy; through control of the breath we are

able to harness this universal energy. In many languages, the same word expresses

both breath and spirit. This reflects the understanding that the breath is the essence of

life, the vehicle for the energy that animates us. The breath is the bridge between the

physical body and the even more subtle energy of the mind. By learning to consciously

direct the breath, we have influence over the functioning of the physical body as well

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as the state of the mind.

“It is through the control of respiration that the yogi proceeds to control the other
subtle energies of prana.... One who has learned to control prana has learned to
control all the energies of this universe. “

—Swami Rama

From the yogic perspective (as in Chinese medicine), illness is thought to be the

result of blocked energy. When our natural state of ease is disturbed, we develop

disease. The postures and breathing practices release blockages so that the vital energy

can flow freely and healthy functioning can be restored.

What is Restorative Yoga?

There are many types of yoga with distinct styles of physical practice. Just as there

are several routes to reach a given destination, the different approaches all have a

similar intention - to relieve stress, restore equilibrium and promote health and vitality.

The various forms evolved as teachers expressed the practice in their own way and

adapted to the needs of their students.

The creation of restorative yoga is generally accredited to Geeta Iyengar, daughter

of B.K.S. Iyengar, a master yogi who established yoga schools all over the world. Geeta

found in her teaching that many people were unable to practice traditional yoga

postures due to illness, injury, or other physical challenge or limitation. She used props

- blankets, blocks, the wall, a chair, whatever she could find - to support students in

postures so they could benefit from the practice without exerting effort. What

developed was a form of yoga that supports the body in postures designed to have

specific benefits. Many other teachers have embraced this style of teaching. Inspired

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by the work of the Iyengar family, Judith Lasater, P.T., Ph.D., has made a great

contribution to the teaching of restorative yoga. Her beautiful book, Relax and Renew,

describes the practice and its benefits for general well-being as well as for a variety of

conditions.

Techniques of propping the body are used in many fields of healing: nursing,

physical therapy, Feldenkrais and others. Nurses naturally support patients with

blankets and pillows to make them more comfortable. Propping the body in different

ways can facilitate working with a specific area or with the breath. Restorative yoga

refines the art of propping, creating a system of supporting the body that can be applied

to diverse healing modalities.

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Evolution of Therapeutic Yoga
EVOLUTION OF THERAPEUTIC YOGA

Cheri Clampett began her relationship with yoga in her mid-20s during a personal

health crisis. Yoga was an integral part of her healing process, and the desire to

introduce yogic techniques to those in pain or recovering from illness has been strong

for Cheri ever since. This training program is the culmination of that desire.

Upon finishing her own healing regimen, Cheri began studying massage and

energetic healing techniques. She later took the White Lotus Foundation yoga teacher

training, and became a certified yoga teacher. Cheri quickly saw that the combination

of yoga postures and healing touch could greatly accelerate the healing process for

many people.

In the early 1990’s, during the AIDS crisis, Cheri began teaching yoga classes to

people living with HIV and AIDS. Often times, because students were not physically

able to perform the classical yoga postures or flow, Cheri would experiment with

gentle yoga, breath work, guided meditation, and hands-on healing work. In most

cases, the results were tremendously beneficial.

Cheri also taught more conventional yoga classes and in doing so met Anna

Delury, a well-respected teacher in Los Angeles. Through assisting Anna in her

prenatal and postpartum classes, she learned about restorative yoga, which allows the

student to relax into poses they might not otherwise be able to do. Cheri quickly

realized that restorative yoga was an ideal practice for anyone in the process of

healing. She also began to practice it avidly herself, experiencing in depth the healing

power of the restorative yoga system.

However, she also realized that adaptation of the way restorative yoga was taught

at that time would be required in order to effectively use it with seriously ill

populations. She simplified some of the elaborate propping techniques typically used
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in Iyengar Yoga, adapting the poses to use smaller lighter versions of the props, and

replaced the typical teaching style, where students would leave their mats and circle

around the teacher at each new pose in class (in part due to the complexity of the

poses), with a smooth cadence that incorporates gentle yoga and time for integrating

the benefits of each pose before transitioning to the next pose, all while staying on the

mat. These changes were key for making restorative yoga accessible to a wide range

of populations. Through this process of adaptation, the basic tenets of the Therapeutic

Yoga system were born.

Therapeutic Yoga is a synthesis of healing modalities — restorative yoga, gentle

yoga, breath work, guided meditation and hands-on healing — that creates an

experience of deep relaxation where natural healing can take place. The

techniques of Therapeutic Yoga offer ways to support the unique needs of the

individual in their own process of healing.

Cheri has continued to develop her own teaching style, which has been influenced

along the way by the many people she has worked with over the years. She also

became a certified yoga therapist through the Integrative Yoga Therapy (IYT) program.

Her involvement with IYT included co-leading the teacher trainings for several years

with founder Joseph LePage, and co-developing the Restorative yoga, Moderate Yoga,

Partner Yoga, and Yogassage sections of the IYT manual. With her enthusiasm for

restorative yoga, she began to teach restorative classes in Los Angeles and, upon

moving to Santa Barbara, started a restorative program at the Santa Barbara Yoga

Center. In 1999, with the help of Scott Blossom, she initiated the Therapeutic Yoga

program at the Ridley-Tree Cancer Center of Santa Barbara which offers six yoga

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classes weekly to patients in need, as well as a weekly class for Cancer Center staff

members.

In 1998, with the support of the Balm Foundation, Cheri began the Therapeutic

Yoga Teacher Training Program with Arturo Peal.

The vision for Therapeutic Yoga is to incorporate the healing aspects of yoga with

traditional health care practices. This program gives health care practitioners and

certified yoga teachers a concise and useful way to incorporate yoga, breath work,

hands-on healing and guided meditation into their collection of healing tools, for the

benefit of their patients and themselves. By using the knowledge of yoga intelligently,

we can create a pathway that leads to healing ourselves, supporting the healing of

others, and ultimately healing the planet.

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Stress and Relaxation
STRESS AND RELAXATION

The link between stress and illness is a subject of great interest. Scientific

investigation has revealed much about what happens in the body under stress and in

the process has provided insight into the role of stress in a range of diseases. Much

remains to be discovered. What we do know is that our response to stress has very

specific features, which can contribute to disease if unchecked. How can we reverse

the damaging effects of stress? Understanding the nature of stress gives us the key to

disarming it - relaxation.

Am I Safe?

The body is perpetually asking: “Am I safe?”

It’s an important question; this is our most basic instinct for survival. The world is

a potentially dangerous place and the body may have to respond quickly to get out of

trouble. What happens when the answer is NO? In the face of a perceived threat, a

cascade of mental, emotional and physiological events takes place that instantly prime

the body for action. This chain reaction is the stress response, also called “fight or

flight.” The fight-or-flight response begins with a perception of danger like “oh no, I’m

about to be attacked by a wild animal!” The thought sets off an emotion, like fear. The

sympathetic nervous system kicks in and suddenly you’re ready to fight or flee. All of

this happens in a split second.

The stress response provides an excellent illustration of the interconnection of

body-mind. Fight or flight originates in the limbic system, a group of structures in the

brain that governs emotions, instincts and drives (hunger, for example). The limbic

system is literally the bridge between the higher cognitive functions (like planning your

next meal) and the autonomic functions (such as digestion). The key limbic player in
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the stress response is the hypothalamus; this brain structure is the kingpin of both the

sympathetic nervous system and the endocrine system. The hypothalamus continually

adjusts internal conditions in response to changes in external conditions (temperature,

daylight, danger, even pleasure). In accomplishing this task, the hypothalamus

coordinates sensory information, cognition, emotions and physiology. We owe much

of the adaptability of the human organism to the workings of the hypothalamus.

Before going further into the physiology of stress, it is helpful to have some

background on some of our essential wiring—the autonomic nervous system. As

opposed to the somatic (or voluntary) nervous system, which enables us to take

conscious action (lifting fork to mouth), the autonomic nervous system takes care of

our moment-to-moment functioning like heart beat, immune function, digestion and

so forth. Fortunately, we don’t have to give our body conscious instructions on this

particular protein and that particular enzyme and trillions of other activities every

second of the day and night. The autonomic nervous system orchestrates all of that, as

the name suggests, automatically. Interestingly, breathing is one function that can be

controlled by both the autonomic or somatic nervous systems, which makes the breath

a powerful tool for influencing our physical and emotional state.

The autonomic nervous system has two aspects, the sympathetic and

parasympathetic (see figure 1). You might think generally of the sympathetic as being

responsible for arousal and action, the parasympathetic for rest and rejuvenation. As

you can see from the diagram, many of the body’s systems are wired to both

sympathetic and parasympathetic nerves; they work in concert to keep the body in

balance. At any given time, one system or the other may be dominant depending on

prevailing conditions. If all is well, the parasympathetic nervous system takes over and

goes to work on digestion, growth, repair, immunity, reproduction and other resting

processes.

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 In an emergency, the sympathetic nervous system activates that magnificent

survival mechanism—the fight-or-flight response.

[Figure 1] From: Why Zebras Don’t Get Ulcers by Robert Sapolsky

23
 When NO is the answer to our basic question (“Am I safe?”), the hypothalamus

triggers the stress response via two different pathways. First, it sends a message to the

sympathetic nerves to release the stress hormone norepinephrine. Hot-wired to the

sympathetic nervous system is the adrenal medulla, which releases a combination of

norepinephrine and the more abundant epinephrine (also known as adrenaline).

Within seconds—whoosh—a flood of stress hormones is coursing through your

bloodstream.

Now you’re ready to run for your life. Your heart is beating harder and faster, blood

vessels constrict to increase blood pressure, breathing rate increases and bronchioles

dilate for quick exchange of oxygen. Arteries shunt blood to the muscles and brain (to

get where you’re going and know where you’re going), fats and sugars are released into

the bloodstream for quick energy, and clotting activity increases in the event of injury.

Immune function spikes for about 30 minutes, and then plummets if the stress response

is sustained. Digestion, growth, reproduction and long-term building projects are put

on hold until the emergency is resolved.

At the same time, backup hormones are being recruited via the second route (see

figure 2). The hypothalamus signals the pituitary, which in turn triggers the release of

cortisol (the principal hormone of the glucocorticoid family) from the adrenal cortex.

This strictly hormonal phase takes a few minutes to initiate and up to a few hours to go

into full swing. Cortisol acts synergistically with the catecholamines (epinephrine and

norepinephrine) to manage short-term stress, and plays an important role in adapting

to long-term stress.

One of the main functions of cortisol is to make energy readily available, which it

does in several ways. Under normal circumstances, glucocorticoids regulate energy

supply and storage, keeping blood glucose levels fairly constant. In stress conditions,

these hormones mobilize glucose and fatty acids into the bloodstream and promote

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[Figure 2] From: Why Zebras Don’t Get Ulcers by Robert Sapolsky

25
insulin resistance to prevent energy storage (insulin acts to transport glucose into cells).

Insulin production is also inhibited as part of this process to keep energy available. This

mechanism may be important to survival in emergency conditions, but can lead to

serious health problems when sustained.

In addition to their impact on metabolism, high levels of glucocorticoids have a

profound effect on immune function. They suppress immunity by shrinking the thymus

gland, halting formation of lymphocytes, making circulating lymphocytes less

responsive, pulling lymphocytes out of circulation, and causing lymphocytes to self-

destruct. While the suppression of immunity by glucocorticoids is the subject of

extensive scientific investigation, at present it is not understood why this happens.

If the emergency is resolved quickly (you climb a tree, take a deep breath and the

wild animal runs past), the hypothalamus stops conducting this particular symphony.

You’re safe. The adrenals quit pumping out stress hormones and the body can begin to

return to homeostasis—a state of balance. Under sustained or repeated stress,

however, the body stays on alert and the stress hormones (particularly glucocorticoids)

keep on flowing. It is the body’s “adaptation” to chronic stress that makes us so

vulnerable to illness. The body is designed to return to homeostasis, to baseline.

Because the body is so adaptable, under chronic stress new baselines may be set. For

example, the body gives up on a normal blood pressure of 120 over 80 and settles for

180 over 120.

People respond to different stressors in different ways depending on temperament,

experience, physical condition, heredity, age and other variables. While stress doesn’t

always lead to illness, the connection between chronic stress and some pervasive

conditions is clear. Chronic high blood pressure causes damage to blood vessel walls,

which in the presence of excessive circulating fats, glucose and activated (sticky)

platelets leads to atherosclerosis and cardiovascular disease. Increased blood glucose

26
levels, excessive circulating fats, decreased insulin production and insulin resistance

can lead to diabetes and metabolic disorders. (Diabetics are also at high risk for

cardiovascular disease.) Chronic stress can contribute to immune disorders, digestive

disorders, reproductive problems, depression and many other disorders.

The Stress Response

• Release of stress hormones

• Increased heart rate

• Constriction of blood vessels

• Increased blood pressure

• Increased breathing rate and bronchioles dilation

• Shunting of blood to active muscles and brain

• Increased muscle tension

• Vasoconstriction in skin, kidney, digestive tract and spleen

• Decreased digestive activity

• Mobilization of glucose and fatty acids for quick energy

• Decreased insulin secretion

• Inhibition of energy storage (insulin resistance)

• Inhibition of glucose uptake to tissues (except active muscles and brain)

• Release of antidiuretic hormone (causing fluid retention to sustain increased

blood pressure)

• Inhibition of reproductive and growth hormones

• Initial increase in immune function followed by suppression of immunity

• Increased metabolic rate

• Increased blood clotting (platelet activation)

• Brain arousal

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 Physical Response Purpose Long-Term Effect

Release of stress hormones Prepares the entire system for action Chronic fatigue, depression

Heart rate increases Pumps blood faster and harder Chronic high blood pressure

Overtaxed chest muscles, chronic chest

Respiration increases Provides more oxygen
breathing, anxiety

Digestion ceases Diverts blood to large muscles and brain Ulcers, digestive problems

Diversion of energy and blood flow from Chronic muscle tension, fatigue, muscle
Prepares muscles for action
inactive to active muscles wasting

Increased blood clotting may initiate stroke/

Blood coagulation increases Minimizes blood loss should it occur
heart attack

High blood glucose and lipid levels,

Extra glucose and fats into bloodstream Provide more energy
diabetes, atherosclerosis

Reduced insulin into the bloodstream and

Keep energy available Diabetes, atherosclerosis
insulin resistance

Adapted from: Integral Yoga Institute’s Stress Management Teacher Training manual.

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 • Pupil dilation

In certain circumstances, such as the development of cardiovascular disease, it is

the state of chronic stress itself that becomes the disease process. Put another way by

Robert Sapolsky, Professor of Biological Sciences and Neuroscience at Stanford

University and author of Why Zebras Don’t Get Ulcers: “A large percentage of what

we think of when we talk about stress-related diseases are disorders of excessive stress

response.”

The fight-or-flight response gives us a chance at survival in hazardous situations.

The problem with the stress response is that it is a nonspecific, primeval mechanism;

it hasn’t evolved along with the conditions of the modern world. It doesn’t know the

difference between a pack of wild animals and a traffic jam, between a saber-toothed

tiger and an unhappy supervisor. Thanks to our higher intelligence, the stress response

can be set off by a thought, a memory, anticipation of a difficult situation or even by

our favorite TV show. In our busy, demanding lives, there are endless opportunities to

get stressed. And there are some real dangers too. With all that, the stress response can

become a daily habit. Fighting and fleeing are not options for dealing with most

everyday “stressful” situations; so we sit with our stress.

Yes, I’m Safe

Now it’s time to relax.

Sit comfortably with the spine long and aligned. Slowly bring the shoulders up

toward the ears, then lower them. Bring the shoulders forward, then back, then let

them relax. Begin taking slow deep breaths. Follow the breath in and out for a few

breaths. Now breathe into any areas of tension, and with each exhalation feel that

tension being released. With each exhalation, feel the body letting go. Now let the

breath return to its natural rhythm. Bring your awareness to the belly, and allow that

29
area to be soft and relaxed. Feel the movement that the breath creates. Focus on that

movement for five breaths with the eyes closed, if you like.

How do you feel?

The body has the ability to respond in an entirely different way, to achieve a state

of deep relaxation where the processes of rejuvenation flourish. This response appears

to be as organized in many ways as its counterpart, but has been less studied and well-

defined by western science. The ancient yogis recognized our capacity to come into

relaxation and through the science of yoga refined many ways to elicit it. The

techniques of yoga give the practitioner tools to influence autonomic function, tools to

slow down the body and mind. Within the last century, yoga masters piqued western

interest with their feats of control over the body. The yogis were reported to be able to

consciously regulate functions thought to be solely the domain of the autonomic

nervous system. One example is Swami Rama, founder of the Himalayan Institute,

who virtually stopped his brain waves and heart beat while remaining fully conscious

in a laboratory setting.

Although the somatic and autonomic nervous systems are conventionally

described as distinct, the two overlap extensively. And as we have seen in the

discussion of the stress response, the nervous and endocrine systems are integrally

connected. The systems of the body are considered to be distinct to aid in our

understanding of them; yet they are all part of a complex, integrated system that

responds as a whole. The fact that all these processes are so interconnected gives us

the power to create change by responding in new ways. Living in this coordinated,

integrated system, it follows that we would have conscious access to its workings, but

by what routes?

In the late 1960s, Herbert Benson, M.D. (who later established the Mind/Body

Medical Institute at Harvard Medical School), began to study people in meditation and

30
described the physical changes he observed as the “Relaxation Response.” Within

minutes of beginning the practice, metabolic rate, heart rate, blood pressure, breathing

rate and muscle tension decrease, and electroencephalogram (EEG) recordings show

an increase in alpha waves consistent with a state of relaxation. While Dr. Benson’s

initial studies involved Transcendental Meditation (a simple concentration technique),

it soon became apparent that several practices produced the same effects: stretching,

progressive muscle relaxation, diaphragmatic breathing, guided imagery/visualization

and other forms of meditation. The exercise above shows how easily we can shift into

relaxation.

The relaxation response is mediated by the parasympathetic nervous system, and

in some ways seems to work simply by turning down the sympathetic system. The

practices of Therapeutic Yoga disengage “fight or flight” and engage the processes of

“rest and digest,” inducing a physiological state that is the exact opposite of the stress

response. The state of deep relaxation created by yoga and many other techniques

(massage, Qi-Gong, Tai-Chi), however, goes beyond the realm of everyday

parasympathetic function. Early experiments conducted by Dr. Benson showed that

there are significant physiological differences (in oxygen consumption, for example)

between the state induced by meditation and the state of relaxation induced by sleep.

The effects of normal parasympathetic activity are local in nature (i.e., increased

digestive activity) whereas the relaxation response is a more generalized, systemic

condition, which at this time is not fully understood. Research has yet to provide a

complete description of the physiological mechanisms involved in the general state of

self-induced deep relaxation.

Numerous small studies looking at various relaxation techniques (such as deep

breathing, progressive muscle relaxation, guided imagery, meditation and

biofeedback- assisted relaxation training) and their effects on different parameters

31
indicate that these practices decrease sympathetic arousal, lower stress hormone

levels, reduce blood vessel constriction (promote vasodilation), increase immune

function (particularly T-cell count and activity), reduce anxiety and improve overall

sense of well-being. In small studies, relaxation techniques used as complementary

therapy have been shown to be beneficial for depression, anxiety, pain management,

musculoskeletal disorders, arthritis, asthma, epilepsy, diabetes, hypertension,

cardiovascular disease, cancer, AIDS and other conditions.

The Relaxation Response

• Decreased sympathetic nervous system activation

• Reduction of stress hormone levels

• Decreased heart rate

• Reduced constriction of blood vessels (vasodilation)

• Decreased blood pressure

• Decreased breathing rate

• Decreased muscle tension

• Decreased metabolic rate (oxygen consumption)

• Decreased blood lactate levels (high lactate is associated with anxiety)

• Vasodilation in the digestive tract (increased digestive function)

• Increased immune function (T-cell count and activity)

• Inhibition of clotting activity

• EEG changes (alpha waves)

• Reduced anxiety

• Improved sense of well-being

Note: Included in this table are both general characteristics of parasympathetic activation,
as well as more specific features of the relaxation response identified in studies of relaxation techniques.

32
 Scientific study and popular demand have led to a growing acceptance of

relaxation techniques and biofeedback practiced in medical settings. Biofeedback uses

monitoring devices to help practitioners cultivate an awareness of autonomic

processes (heart rate and blood pressure, for example) and the ability to influence them

using relaxation techniques. Nurses have been on the forefront of the movement to

bring biofeedback and relaxation techniques to patients; they’ve been doing so for

decades. The nursing literature is rich with studies of relaxation techniques used to

relieve discomfort and support the healing processes. Many of these techniques are

based on the practices of yoga.

Resources

Benson, Herbert. The Relaxation Response. New York: Avon Books, 1975.

Benson, Herbert. The Wellness Book. New York: Fireside Books, 1992.

Farhi, Donna. The Breathing Book. New York: Henry Holt and Company, 1996.

Marieb, Elaine N. Human Anatomy and Physiology, 2nd ed. Redwood City: The

Benjamin/ Cummings Publishing Company, 1992.

Swami Rama, Balentine Rudolph, Hymes Alan. Science of Breath. Honesdale: The

Himalayan Institute Press, 1998.

Sapolsky, Robert M. Why Zebras Don’t Get Ulcers. New York: W.H. Freeman and

Company, 1998.

33
Benefits of Therapeutic Yoga
BENEFITS OF THERAPEUTIC YOGA

Therapeutic Yoga is the ultimate YES to the question “Am I safe?” As the relaxation

response is engaged, the condition of stress is replaced by the state of deep relaxation

and the body rests. Energy is directed to the processes of repair and rejuvenation.

Natural healing takes place, equilibrium is restored and the body regains lost energy.

Vitality—health, strength, creativity—comes from having a reserve. In this age of

living in high gear, we spend all the energy we have, and then some. With no reserve,

we are left depleted, struggling to muster the energy just for the basics. Therapeutic

Yoga is a way to tap into the universal reserve of energy. We often take for granted an

essential element of health and well-being—rest. Each moment, the body directs its

energy and resources to the most pressing need. After eating, the body diverts

resources to digestion; when running to catch a bus, the body sends energy to the large

muscles; when injured, the body uses its resources for repair. Sometimes those needs

come into conflict and the body has to choose where to devote its energy. Therapeutic

Yoga affords a deep rest, in which the innate wisdom of the body directs energy and

resources to healing.

A hatha yoga session traditionally ends with relaxation pose or savasana. In

savasana, one lies on the back with the legs a comfortable distance apart and the arms

away from the body with the palms facing up. Completely supported and effortless,

savasana allows the body to rest and relax as it integrates the benefits of the other

asanas. Although this is a very simple pose, it is considered a very important one. The

literal translation of savasana is corpse pose, representing a posture of total surrender.

Supported poses expand on the practice of savasana in that each posture teaches us

how to let go. The entire practice becomes savasana in different forms. In being

physically supported in the poses, we have the sense of being emotionally supported
35
as well. In addition to the general benefits of deep rest and relaxation, the tools of

Therapeutic Yoga have specific benefits.

Stretching

Stretching lengthens and releases tension from the muscles. A basic principle of

practicing asanas is to come into a pose with awareness of the body’s comfortable

limit. As the pose is held within that comfort zone, the muscles release and the stretch

deepens. Muscle fibers contain muscle spindle cells that act as a protective reflex

mechanism to prevent the muscles from overstretching or tearing. These cells measure

the amount of stretch and the speed of stretching; if a muscle is stretched too far too

fast, the muscle spindle cells (and hence the muscles) contract. Because stretching is

passive in the supported poses, the muscles lengthen safely as the body releases to

gravity and gently opens over a period of several minutes. The gentle nature of the

stretches allows the body to release beyond stretch reflex zones, changing muscle

spindle cell set points.

Stretching also has the potential to create structural change in the fascial system.

Fascia refers to sheets of fibrous connective tissue that surround or invest (envelop,

cover) muscles and organs, giving support and structure to the body. It is connective

tissue that gives us form. Fascia wraps individual muscle fibers, bundles of muscle

fibers and entire muscles, becoming tendon as the tissue extends beyond the muscle

into bone. With sustained stretching, fascia becomes pliable as it changes from a more

solid to a more viscous state. Connective tissue and even bone undergo structural

changes in the process of stretching. Therapeutic Yoga (the combination of supported

poses and gentle yoga stretches) releases fascial constrictions resulting from tension,

injury and scar tissue with the potential for very deep release. The practice may be an

excellent adjunct to therapies focused on myofascial release.

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 “There is no tissue in the body as ubiquitous as connective tissue, and as it migrates
and develops in various forms in various locations, its ‘connective’ qualities cannot
be overstated. It binds cells into tissues, tissues into organs, organs into systems,
cements muscles to bones, ties bones into joints, wraps every nerve and every vessel,
laces all internal structures into place and envelops the body as a whole. It is a
continuous substance, and every single part of the body is connected to every other
part by virtue of its network; every part of us is in its embrace.”

--(Adapted from Job’s Body by Deane Juhan)

Structure and Function

Change in structure creates change in function. Systems of bodywork such as

Rolfing and Feldenkrais are based on the relationship between form and function.

Releasing constriction and physical blocks allows the body to function optimally.

The practice of Therapeutic Yoga releases constriction and opens the body, improves

posture, frees the intercostal muscles and the diaphragm, allowing for fuller expansion

of the lungs, opens the energy centers, increases circulation throughout the body, and

gives abdominal organs more space and circulation. The postures “squeeze and soak”

the abdominal organs, temporarily decreasing blood flow to the organs (ischemia)

followed by a rush of blood flow back to the organs (hyperemia). This process

eliminates toxins and delivers oxygen and nutrients to the organs.

Emotional Structure

By virtue of this ability to alter the structure and function of the body, we have

tremendous potential for personal growth and transformation. Releasing physical

holding patterns alters our mental patterns as well. Change is experienced on all levels.

Our mental/emotional patterns have a kind of structure, although not as tangible as

their physical counterpart. Thoughts and emotions manifest in the body and through
37
physical practice and physical release, we have the potential for deep emotional

release and restructuring of mental patterns. We create new connections in the mind

and body so that patterns of tension and negativity (literally, our ruts) are replaced by

new grooves of relaxation and positivity.

Emotions follow posture and physical holding. Schools of acting are based on the

idea that a physical posture evokes a particular emotional response. Try the following

exercise. Stand with your shoulders slumped forward and your head hanging slightly.

How do you feel? What does this posture express? Now stand with your spine and

neck long, shoulders back, chest open and slightly expanded. How does that feel?

How we hold our bodies reflects not only how we feel, but also how we feel about

ourselves. In changing our physical posture, yoga can have a profound effect on our

emotional outlook. In these ways, Therapeutic Yoga facilitates change, emotional

release and emotional/mental restructuring.

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Setting Up
SETTING UP

Props

• One bolster (rectangular 24” x 6” x 12”)

• Three or more Mexican cotton blankets (see blanket folds page, Appendix C)

• One yoga strap

• One eye pillow

• One or more blocks

Props create the foundation of the Therapeutic Yoga practice and can be used in

different ways to adapt the poses for specific needs. If these particular props are not

available, you can use bed pillows, couch cushions, blankets and towels instead. Be

creative with what you have. Before the session begins (whether your own practice or

with a student), get all your props together and make sure you have what you need.

Covering the eyes is very restful and encourages a deepening of the inward

experience. Eye and brain are similar tissues in close proximity to each other; the

subtle pressure of the eye pillow has a relaxing affect on both the eyes and brain. If you

don’t have an eye pillow, cover the eyes with a washcloth, scarf or the sleeve of a shirt

to block out light. Be aware that some people may not be comfortable with their eyes

covered; make sure to ask if they would like an eye pillow and tell them to feel free to

remove it if they prefer.

An eye pillow can be very useful for blocking out light in situations where lighting

is harsh and cannot be adjusted. Eye pillows can also bring awareness to a specific

area and aid relaxation, such as in the palms of the hands in the final relaxation pose,

on the back of the neck in Supported Child’s Pose, and on the belly to encourage

abdominal breathing.
40
Creating a Healing Environment

The practice area should be as stress free as possible. It is important to create an

environment that feels safe and nurturing, especially because the practice of

Therapeutic Yoga facilitates both physical and emotional opening. Soft lighting (taking

advantage of natural light when possible and turning off harsh or fluorescent lights),

soothing music or silence, turning off beepers and phones, hanging a do-not-disturb

sign on the door, all make a space more conducive for relaxation. Remind people to

take off glasses, jewelry, watches, belts, etc., and wear clothing that is loose and

comfortable. Suggest that people choose a time when the practice will feel least rushed

and they will be most able to relax.

Creating a relaxing environment may be difficult in a hospital or clinical setting.

You may be working in less than optimal conditions. Do what you can to make the

space feel more healing (with lighting or music if possible). Let hospital staff in the

surrounding areas know that a session is taking place and ask that people not enter the

space. A sign on the door may be helpful to make staff more aware.

Aromatherapy, the use of pure essential oils, can transform the atmosphere of a

space. In a hospital setting, there may be unpleasant smells that people associate with

their hospital experience. Pleasant smells such as pine, lavender or sandalwood evoke

a positive emotional, as well as physical, response that may help to create new more

positive associations with a clinical setting. In any setting, essential oils can be used to

enhance the experience of relaxation or for specific effects such as to help relieve stress

(lavender) or depression (sandalwood). Our sense of smell is very much connected to

emotion and memory. Aromatherapy used during final relaxation creates an

association between a particular scent and the experience of deep relaxation; that

scent then has the potential to induce the relaxation response automatically.

41
 Some people may have allergies or be particularly sensitive to aromatherapy, so

make sure that the group or individual you are working with welcomes essential oils.

During final relaxation, place a drop in the palms of students who request it1- rather

than using an infuser in the room so that the smell is not overwhelming to others. (For

more information on the use of aromatherapy in clinical settings, see Clinical

Aromatherapy in Nursing by Jane Buckle.)

Virtual Therapeutic Yoga Sessions

In addition to the preceding guidelines for an effective Therapeutic Yoga session,

the following principles are especially important for virtual sessions. Encourage your

client to find a space in their home where they can close the door, remain undisturbed

by family members, and do deep inner work. Creating sacred space can be an involved

art form, but it can also be quite simple. Talk with them about what kinds of small

actions, gestures, and items will help transform their environment and invite them into

the energy of Therapeutic Yoga. Lighting candles, using aromatherapy, even placing a

single flower in the space, when done with intention, can impart the feeling of a

sanctuary.

It is also important to help remote clients remove distractions from their space and

experience. This includes turning off home phones, cell phones, alarms, and similar

devices. These are simple but profound steps for ensuring a well-received session.

1 An effective way to do this is to ask students to turn their palms upward if they would like to receive a drop of
oil, and to let their hands rest with the palms down if they don’t wish to receive oil.

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Guiding Principles of the Practice
GUIDING PRINCIPLES OF THE PRACTICE

There are some things to consider before you get started. Who are the people you

are working with? What information can you gather about them, through formal

assessment and observation, to make the session most beneficial? How can you be

there for your students/patients in a way that feels comfortable to you and to them?

Creating a safe space for the practice means being mindful and respectful of the

experience of each person.

Assessment

If you are working with people with health concerns, it is important for you as a

practitioner to understand their condition to ensure that the practice is safe and will

serve their needs. Assessment can be done using an intake form that asks for specific

information about health status, medical history, physical challenges, current

treatment and medications, as well as the particular benefit the individual seeks

through the practice. In addition, ask questions verbally. Request that people let you

know if they have any procedures or if their health status changes.

If you are presented with a situation that is new to you (such as working with

someone who has a condition that you do not have experience with), it may be helpful

to consult with their physician or a health care practitioner who can provide you with

more information. Draw on your relationships with other practitioners in your own

field and in different fields to exchange information. If someone comes to you with a

medical diagnosis, make sure you understand the diagnosis and its implications for the

practice. What will benefit that person most and what should be avoided? In general,

suggest that clients check with their primary health care provider first to make sure that

there are no concerns about them practicing Therapeutic Yoga.

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 In small to mid-size group situations, it’s still possible to get details on participant’s

individual needs, but takes a little more care. If these are in-person sessions, checking

in one-on-one as participants enter the space can be effective, and provide a positive

opportunity to welcome them - a good step in creating a sense of safety. For virtual

classes, having participants fill out the Therapeutic Yoga Intake Form beforehand is

often feasible, and it can be quite useful to review by yourself just prior to the session.

In larger group settings, including virtual workshops, it is likely you won’t get a

chance to understand each person’s situation, so it is important to verbally give

permission and actively encourage participants to be aware of their own physical

issues, to be gentle and respectful of their body, and to let you know if they have

specific concerns. Always suggest that they adapt the practice to their own needs, and

provide instruction on variations. This applies whether you are teaching in a clinical

setting or a more traditional yoga setting. Even in a “healthy” population such as a

typical yoga class, many people are dealing with physical and emotional challenges.

Safe Touch Protocol

The Safe Touch Protocol is an effective technique for safely administering touch

with clients in-person, in both private and group settings. When you are working with

a client for the first time, it is a good idea to give them an idea of how the session will

go. You may mention that healing touch is one of the tenets of Therapeutic Yoga and

if they would like, you will bring it into the session. Inform them that if for any reason

they are not comfortable with receiving healing touch or they prefer to have more of a

quiet meditative space without touch, they can let you know.

In cases where the client reveals there has been a touch violation or abuse in their

history, it is especially important to take time to follow the more formal practice of the

Safe Touch Protocol.

45
 Ask the client to outline on their hand or arm a place that you may touch as part of

a safe touch exercise. Explain to them that you will ask permission to touch the area

they have outlined. When they want you to release, or in a few moments, they say,

“stop now.” Once they understand the exercise, you may begin.

1. Ask permission, “May I touch your hand?”

2. If they say, “Yes,” begin the touch exercise by placing your hand on theirs.

3. When they say, “Stop now,” remove your hand without pausing. Even if they

don’t say the words “stop now,” still remove your hand. If they say something other

than “stop now” take a moment to request that they use that particular phrase because

it is very clear.

4. After a few rounds of practice you can ask if they feel comfortable with saying

“stop now,” and having that boundary respected. You can inform the client that they

are always in charge of how and when they are touched, and that any time during the

session they may say “stop now,” if they would prefer not to be touched.

The Safe Touch Protocol is one way to establish trust between the client and

practitioner. If you begin using the Safe Touch Protocol, it is a good idea to practice it

in every session until the client decides that they no longer need it. You may also use

a more abbreviated version by stating at the beginning of the session or class that “I will

be offering therapeutic touch today. If for any reason you prefer to not receive touch

just let me know as I come around.” Another way to discover in a class who wants

touch is to invite those who would like touch to turn their palms up and those who

prefer not to have it to turn their palms down. A variation on this approach is to hand

out cards that can be turned face up or down to signal touch or no touch - this

approach is nice because a participants preference for touch may change at different

points in the class or session.

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Comfort

The postures should feel completely comfortable. Complete comfort may be new

to many people. We tolerate a certain level of discomfort, ignore it or are just unaware

of it. Settling into a pose, there may be some tension or holding in a particular area. It

may take a few minutes for that area to stretch and release. An important aspect of the

practice is becoming aware of the difference between tension that will dissipate after

relaxing into the pose and pain or discomfort that lets you know to come out of it. It is

vital that we listen to the signals of pain and discomfort to honor what the body is

telling us. We live in a “no pain, no gain” culture; but in practicing yoga, “if pain, no

gain.” Nothing is achieved by pushing the body.

Only in comfort can the true benefits of Therapeutic Yoga be received. Be sure to

emphasize the importance of complete comfort. Always offer the option to come out

of a pose at any time if it doesn’t feel right for any reason. If a pose is uncomfortable,

it may be necessary to come out and re-position the props until the posture feels

easeful. If it is not possible for someone to get comfortable in a particular pose, offer a

variation or a different pose to try. On a rare occasion you will find the only pose that

offers ease and comfort is one of the final relaxation poses. These are very gentle poses

and can be practiced by those who are ill or healing from recent injury or surgery. In

some cases, just doing a simple pose, combined with guided meditation, hands-on

healing, and breath work, can be tremendously beneficial. As the practitioner, it is

important for you to release the expectation or assumption that more poses equate to

a better session.

Surrender

Therapeutic Yoga is a practice of being rather than doing. Through the process of

47
letting go we rest deeply in the poses and surrender into stillness. The beauty of this

form of practice is that it creates a sense of timeless space for thoughts, feelings,

sensations and memories to surface. Your support and guidance create a safe place for

your student’s courageous inner exploration.

As you guide people into their own experience, encourage them to allow whatever

they find to just be there without judgment. It may not be easy for some people to let

go. Relaxation is something most of us have to learn and practice. The more we relax,

the easier it becomes. The process begins with an awareness of what’s happening in

the body and mind. The body may be holding tension; the mind may be busy. This

awareness itself can be uncomfortable for some people at first. Guided meditation,

nurturing touch and breath work are the tools of Therapeutic Yoga that help you guide

your students into relaxation. The simple suggestion of relaxation conveyed through

your touch or by drawing focus to the breath has great power to enable your students

to let go.

Process

Directing with precise guidance, verbally and through demonstration, helps

students come into the poses properly and safely. In the period that follows, encourage

relaxation through a blend of prop problem solving, guided meditation, hands-on

adjustment or touch and breath work. The following outlines the process of guiding a

Therapeutic Yoga group class:

• Demonstrate the pose

• Give clear and precise instructions to come into the pose

• Observe - look at each person and check positioning

• Emphasize comfort

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 • Suggest adjustments verbally

• Administer healing touch (if welcomed), or guide self-administered touch

• Adjust those who most need help first

• Give the option to come out of the pose early

• Offer alternatives or one of the final relaxation poses to anyone who cannot get

comfortable

• Use guided meditation to encourage relaxation

• Notice areas of tension and offer hands-on work or self-massage to aid release

• Leave periods of silence

• Direct focus to the breath

• Guide deep breathing in the pose and/or to transition out of the pose

• Give clear instructions to come out of the pose

In one-on-one sessions, the process is similar, but it is appropriate to give much

more assistance such as placing the props and individualized attention to the student

as they come in and out of the poses.

Observation

Because Therapeutic Yoga is such an internal practice, teaching it requires great

skills of observation—watching, listening and sensing the experience not only of each

individual but also collectively if teaching in a group setting.

Check Positioning. Once students have come into a pose, first check the placement

of their blankets and bolsters. Look at the position of each person. Notice if the body

is aligned properly. Also notice if any part of the body is actively helping to support the

pose (such as leaning on an elbow) rather than allowing the props to fully support the

body. Sometimes a small adjustment in the prop placement or positioning of the body

49
is needed to bring the person into the comfort zone. In some cases, you might need to

bring students out of the pose completely, re-position the props and have them come

back into it. If there are people who are struggling, remember to triage—always go to

the one who needs your assistance the most first.

Notice Tension. Discomfort in the pose may be due to the body holding tension.

Notice any areas of tension or holding; this might be obvious (tensing of the face or

shoulders) or more subtle (contracting the thigh or back muscles). You might notice an

area that appears to be compressed (such as the neck). Verbally check in. Ask “are you

comfortable, where are you feeling discomfort?” and help adjust the pose. Many

people are used to or accept a certain level of discomfort, and do not recognize how

the body is holding tension. Suggest adjustments if you observe someone in an

awkward position. Fidgeting or movement gives you a clue that someone is either

unable to relax or experiencing discomfort. Sometimes when someone seems

distressed either physically or emotionally, by checking in verbally you may discover

that the experience is intense but positive. When you are not sure, it is always a good

idea to ask.

Observe the Breath. An important skill to develop is the ability to observe how

people are breathing. The breath reflects the state of body and mind, giving you clues

about physical and emotional holding. As you observe your students, what do you

notice about their breathing? Where does the breath originate? The chest, rib cage,

abdomen? What is the rhythm of the breath? Is it slow, fast, smooth, erratic? Is the

breath deep or shallow? Is there physical holding associated with the breath? If the

body is tense and the mind agitated, the breath may be shallow, halting or erratic. The

breath is often disturbed by physical illness, such as heart disease. When the body is

relaxed, as in deep relaxation, the breath is smooth and even. Think of a baby lying on

its back; its belly gently rises and falls with the breath. This is our natural breath.

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 It is from a place of deep listening that we guide our students into the inner

landscape. We can refine our ability to listen with all of our senses as we share this

practice in its many forms. As you pursue your personal practice and work with others,

your intuition about the body and the poses naturally deepens. Staying connected with

ourselves and others enhances our gifts as teachers and shows us in each moment what

will most benefit our students. When you are not sure what the next step is, listen and

you will know.

Virtual Sessions

For virtual sessions, many of the guidelines in this section still apply, but there are

two important substitutions. The first is that instead of hands-on assists the instructor

can teach the client how to self-administer healing touch. The second is that energy

work will be done remotely by the instructor instead of in-person. In addition, it is

important to listen, watch, and check in verbally to ensure a safe and supportive

experience for your virtual student.

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Guided Meditation
GUIDED MEDITATION

Guided meditation uses the power of the mind to alter one’s physiological state. By

focusing the mind on positive imagery and experiences, healing results can be

achieved. Those receiving the meditation enter a relaxed yet aware state of being. In

this state, they can transport their awareness into their body and through the worlds

created by the imagery. Guided meditation is highly flexible and adaptable. It can be

performed while the receiver is in any comfortable relaxed position with their eyes

closed, and the content of the meditation can be adapted as needed for the specific

ailments of the receiver. Guided meditation is often an ideal way to end a Therapeutic

Yoga class, allowing the mind to travel to a place of healing while the body rests in

Final Relaxation Pose.

The mind has the power to create various states of reaction within the body. For

example, take a moment to imagine an angry bee buzzing near your face. Simply

imagining the bee can cause both emotional and physical reactions. For those allergic

to bee stings, the reaction may be quite strong indeed, causing anxiety, sweating,

increased heart rate, and so forth. Equally strong reactions can be induced from

imagining a pleasant experience.

Close your eyes and picture yourself in a safe and beautiful place. Create the details

in your mind’s eye, feeling the air on your skin and your body relaxing into the support

of the earth. Notice what happens. Within a few moments, your body will respond to

these images in a positive way. Benefits may include decreased heart rate and varied

levels of relaxation. While these are short examples, the effects can become quite

pronounced when the mind is drawn into a positive space for an extended period of

time.

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 Guided meditation has a fairly open format, and while this makes it adaptable to

different needs, it also requires some imagination and intuition on the part of the giver.

The goal is to immerse the receiver’s awareness in a positive and healing realm.

Deciding which images and descriptions will most help the receiver is usually up to

the common sense and intuition of the giver. Pleasing colors, elements of nature, and

even healthy strong white blood cells can be good choices for positive images.

However, common sense must be exercised. For example, if a patient is dealing with

melanoma (skin cancer caused by sun exposure), sunlight would not be the best image

to project. The mind can be very sensitive, however, and the suggestion of only the

sun’s healing rays may elicit a completely different response in the same individual.

Being the guide is a creative process that takes sensitivity to your students and a

sense of what creates a feeling of safety and relaxation for most individuals. Leading

guided meditation is a skill that becomes more refined with time, so practice is key.

Keep in mind that each individual’s experience will be different. Some individuals are

extremely kinesthetic and will not be able to visualize well. In such cases, guiding

them with sounds, and other bodily feelings may be more effective. Other people,

however, respond better to extremely visual meditations, and can visualize down to

the most minute details.

Regardless of a patient’s individual situation, almost everyone benefits from guided

meditation. In Carl Simington’s book Getting Well Again, he relates his experiences

working with cancer patients. While discussing the use of guided meditation, he points

out that it gives patients a strong sense of empowerment that helps them through the

challenge of intense treatments. The feeling of helplessness can be one of the most

debilitating aspects of illness or injury. The whole process of Therapeutic Yoga, by

giving the patient a proactive role in the healing process, can greatly help to change

this feeling.

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 The guided meditation aspect is especially nice because even if the patient can not

practice the postures, or otherwise move, they can still use the power of their mind to

enter alternate realities where peace, healing, and relaxation can be experienced.

Performing Guided Meditation

When leading guided meditation, the following technique can be an effective tool

to use at the beginning of a session:

Body Scanning

In this practice, the teacher guides the student’s awareness through their body,

without any suggestions of what they should feel. For instance, start at the feet, and

slowly talk the student’s awareness up through the different parts of the body. Make

sure to give ample time at problem areas. Your dialogue may sound something like:

“Feel your left foot. The sole of the foot. The space between the toes. Allow your

awareness to move to the ankle.”, and so forth. After the exercise, have the student

communicate what they experienced. The student will often be able to offer new

insights into the condition of their own body and what their healing needs are.

This can also be done in a simpler way, by inviting the student to “Take a moment

to scan your inner body. When you’re done, let me know what you became aware of.”

Both student and teacher can then use this knowledge to help shape the guided

meditation experience and Therapeutic Yoga practice, making them more effective.

Guided meditation can be performed at almost any point during a Therapeutic

Yoga practice. While leading the meditation, consider the following guidelines:

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Guidelines

• Guided meditation begins with the leader’s voice. Pay special attention to the

quality and timbre of your voice, and adjust as necessary to create the most

soothing effect. Just as a singer’s speaking voice may have a profoundly different

quality than their singing voice, your guided meditation voice may be significantly

different than your normal speaking voice.

• Consider playing soothing music to assist in creating the mood.

• Begin by drawing the receiver’s awareness to their breathing pattern. If

appropriate, guide them into deep breathing, as this can be very conducive to

relaxation. Simply having the receiver pay attention to their breath, and how the

action of breathing affects their entire body, can take their awareness deeper inside.

• At this point, the course of the meditation is wide open to the imagination of the

leader.

• One option is to focus on creating a sacred space in the minds of the students.

This space can be realistic or surreal. Useful places include desert islands, grassy

fields, and surreal or magical worlds where anything can take place. Take time to

make it real. Form the surroundings with positive images. Be creative.

• When creating the space, it helps to include movement in the surroundings, such

as clouds going by, or waves breaking on the beach. Since our waking world is

filled with movement, this makes the visualized world more real.

• Once the environment is created, the body is prepared and ready for the healing

process to take place. At this time, it can be beneficial to introduce healing images

specific to the receiver’s ailment. For instance, if working with a leukemia (blood

cancer) patient, describing a pure cleansing healing water flowing effortlessly

through the blood stream, might be a good visualization.

• Using colors of light, sunlight, water, gentle breezes, as well as specific healing

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 actions taking place within the different systems of the body, are all effective

techniques.

• Leave ample times of silence between suggestions so that the image can

completely form in the mind of the receiver.

• Another choice for a beneficial meditation can include leading the receiver

through a guided relaxation, where each part of the body is sequentially relaxed

until total relaxation is achieved.

• Try practicing by yourself, possibly even recording your own voice. This can be

a useful feedback tool to help fine-tune your meditations and develop good pacing

skills.

• When practicing guided meditation in conjunction with final relaxation pose, it

is important to leave the recipient with some silent time before bringing them out

of the pose.

Suggestions For Virtual Guided Meditations

It can be helpful when working virtually to play music through the computer to

enhance the experience of your guided meditation. Remember to mute yourself when

you are not speaking, especially when the client is in final relaxation pose. Rustling of

clothes, chairs, or yoga props, along with environmental surprises like dogs barking,

can abruptly pull a client out of their meditative state.

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Healing Touch
HEALING TOUCH

Touch can be an integral part of teaching yoga. A warm touch guided by clear

intention can direct the student into a pose, help them to relax in the pose and offer

healing. Hands-on techniques bring awareness to the areas of tension and encourage

letting go. When offering sessions in-person, you can offer gentle massage, energy

healing, or simply laying your hands on an area to bring a deeper awareness. Each

approach can be very comforting and bring about a deep release. All of these

techniques as well as your own, inspired in the moment, will bring a special quality of

warmth to your classes, private sessions, and work with clients.

In the beginning of the session, tell your students or patient that you plan to

incorporate hands-on work. Let them know what to expect, for example that you may

place your hands on different areas of the body to guide their awareness and help them

relax. Sometimes when people are touched they think you want them to do something,

so let your students know that they don’t have to do anything except relax. Make sure

to ask if anyone would rather not be touched. This gives people that may be

uncomfortable with touch the opportunity to let you know how they feel. For survivors

of physical or sexual abuse, or those whose personal boundaries have been violated,

being touched may be stressful, and even detrimental. Others may prefer to be in their

own meditative space. It’s extremely important to honor each person’s needs, without

question. Those who welcome touch are the ones who will benefit from it.

After the group comes into a pose, suggest adjustments and guide them into

relaxation. Notice which people are holding tension and carefully approach them.

Every living being has a field of energy that emanates from and surrounds the body,

also known as the aura. This energy field responds to its surroundings and certainly to

the touch of another. Before you touch someone, they feel you as you come in contact
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with their energy field even with their eyes closed. Being aware of this will help you

avoid startling your students. As you explore the energy field that surrounds the body,

be sure to move slowly, consciously, and with awareness.

Using the three energy healing techniques, you can begin to work more intricately

with your client’s energy field in a way that supports deeper healing:

• Scanning – awaken sensitivity in the hands, moving hands over the physical body

and through the auric field to gather information that will inform you in your energy

work.

• Pulling – visualize a vacuum in your hands, gathering and clearing that which

needs to be released (remembering to release the energy into the earth).

• Running – you become a channel for the highest vibration of healing energy,

directing it down through your crown chakra, into your heart, out through your

hands, and into the areas that need healing or balancing. Colors of light can be

used (white and gold are always good choices), as can the essence of love, peace,

and healing.

Be quiet yet clear with your intention. Tune into your students and what you feel

or see they need. As you continue to trust your ability to see and feel what is needed,

you will develop and refine your skills.

For virtual sessions, these energy healing techniques still apply. In addition, you

can guide your students through self-administering these same techniques. This can be

a revelatory experience for someone to tune into their body in a new way, and to

understand that they can help their own body heal through self-administered touch.

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Breath Work
BREATH WORK

The breath is a reflection of our physical and emotional state. When the body is

relaxed and the mind calm, the breath is smooth and even. When the body is tense

and the mind agitated, the breath may be shallow or erratic. Observing the breath

helps us tune into the state of body and mind. As was discussed in the section on Stress

and Relaxation, the body adapts to changing conditions in many ways, including the

way we breathe. Changes in our breathing patterns happen automatically in different

circumstances; yet we have the ability to consciously control the breath and thereby

influence both physical and mental processes. As the breath follows the body and

mind, the body and mind follow the breath. We can relax the body and calm the mind

just by changing our breath.

The breath moves energy and is therefore one of the most powerful tools in the

practice of yoga. As a teacher you can use this knowledge to help your students let go

of physical or emotional tension. Observing the breath helps to deepen relaxation and

the meditative quality of the practice. Taking deep breaths and using diaphragmatic

breathing techniques relaxes the body and mind. As breath work is used in the practice

of Therapeutic Yoga, it is important to emphasize relaxation and letting go rather than

encourage making an effort. The breathing practices should be easeful and effortless,

thus deepening (and not disturbing) the relaxation achieved in the poses.

Breath Awareness

Bringing awareness to the breath draws the focus inward and takes us deeper into

relaxation. Breath awareness is a basic technique of meditation, providing an object of

concentration on which the mind and senses can rest. The breath is with us at each

moment, and thus keeps the mind in the present. We don’t focus on yesterday’s
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inhalation or tomorrow’s exhalation; the breath is in the now. When the mind is

restless or distracted, observing the breath brings the focus back to the experience of

the moment. The following steps suggest how to guide students into awareness of the

breath (pause between each instruction to give time for the experience). Before

starting, remind the student to simply observe, not to exert effort to change what is.

• Bring your focus to the abdomen, rib cage and chest

• Allow these areas to soften and relax

• Become aware of the breath

• Observe the sensations of the breath, the movement, the rhythm it creates

• Watch the flow of the breath

• Allow the focus of the mind to rest on the breath

The Mechanics of Breath

The diaphragm, our main breathing muscle, is a large dome-shaped muscle that

separates the lungs and heart (the thoracic cavity) from the abdominal organs (the

abdominal cavity). During inhalation, the diaphragm flattens out and moves down,

creating a vacuum effect that expands the lungs and draws air in. As the diaphragm

relaxes during exhalation, it gently presses up on the lungs and squeezes air out. Three

sets of secondary, more superficial muscles (that is, closer to the body’s surface) are

also involved in respiration: abdominal muscles, intercostal muscles (between the

ribs), and upper chest muscles. The diaphragm is a powerful muscle designed to do

most of the work of breathing. Gentle expansion of the secondary breathing muscles

assists in respiration by helping to expand the thoracic cavity, thereby giving the lungs

more room to expand. When the body is relaxed the diaphragm moves freely, as do

the other muscles involved in breathing. Most people don’t have direct control of the

diaphragm muscle, but it is possible to influence its freedom of movement by

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consciously expanding the muscles of the abdomen, rib cage and chest. We can

expand and contract these muscles, even independent of the breath. (Try it.)

Chest muscles have an important role in breathing during stress and exercise. In

high gear, the chest muscles take over for quick exchange of oxygen; breathing

becomes faster and more shallow. With sustained stress, those smaller chest muscles

continue to do most of the work and breathing becomes limited to the upper chest.

Emotional states such as fear and anxiety disturb the breath and may result in chronic

chest breathing. Because this pattern is related to physical stress and emotional

distress, sustained chest breathing can set off anxiety, creating a cycle of stress. When

chest breathing becomes habitual, the movement of the diaphragm is restricted and the

breath shallow. Tension and constriction of the thoracic spine, intercostal muscles and

abdominal muscles also inhibit the breath.

Diaphragmatic Breathing

Diaphragmatic or abdominal breathing is more efficient and beneficial for several

reasons. Because there is a higher concentration of capillaries and thus more blood

flow around the base of the lungs, greater oxygen exchange takes place when the

lower lungs are filled with air—this can only happen with diaphragmatic breathing.

With chest or shallow breathing, more blood needs to circulate through the lungs for

adequate oxygenation, requiring the heart to work harder. Thus, diaphragmatic

breathing reduces the workload on the heart. The vena cava, the major blood vessel

that returns blood to the heart from the body, runs through the diaphragm. Movement

of the diaphragm causes the vena cava to expand, increasing blood flow back to the

heart. The movement created by diaphragmatic breathing also massages the heart and

internal organs.

In many people, relaxed diaphragmatic breathing has to be re-learned. The military

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posture, the cult of the flat tummy and numerous other emotional, physical, social and

psychological factors cause holding of the abdomen and disconnection from that area

of the body. We need to learn to love our bellies. From the Chinese medicine

perspective, the abdomen just below the navel holds a powerful center of energy–the

hara. From a yogic perspective, the Manipura chakra resides in the solar plexus.

Freeing the diaphragm and the breath also frees the flow of energy.

Most people begin to breathe diaphragmatically in deep relaxation, even if they are

unable to do so at other times. Once students are settled into a pose, observe how they

breathe. Where is the movement? What is the rhythm? Do you observe any physical

tension that may be inhibiting the breath? If you notice a student holding the

abdominal area, lay your hands lightly or place an eye pillow on the lower abdomen

to bring awareness there. Backward bends open the abdomen and chest, and naturally

encourage abdominal breathing. During backward bends, you may want to direct

students to focus on that expansion and allow the breath to deepen. Again, remember

to emphasize opening and releasing, without making an effort. The following suggests

how to guide abdominal breathing:

• Place your hands gently on the abdomen

• Bring your awareness to the abdomen

• Allow all the abdominal muscles to soften and relax

• Notice the movement in the lower abdomen as you breathe

• Feel the body open to the breath

• Allow the abdomen to expand and rise with the inhalation, and soften with the

exhalation, without exerting effort

• With each exhalation, allow the body to relax more and more deeply

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Deep Breathing

Deep breathing relaxes and energizes the body, balances the nervous system, and

clears and focuses the mind. By allowing the muscles of the abdomen, rib cage and

chest to expand with the inhalation, we take in as much as seven times more oxygen

than in normal breathing. Deep inhalations oxygenate the blood well and aid in

delivering energy to every cell of the body. Slow exhalation engages the

parasympathetic nervous system and takes the body deeper into relaxation. Deep

breathing makes a good transition for coming out of poses, particularly from backward

bends, since the abdomen and chest are naturally expanded in them.

The following suggests how to guide deep breathing:

• Bring your focus to the breath.

• Allow the muscles of the abdomen and chest to soften and relax.

• Feel the body open to the breath.

• Letting the body remain completely relaxed, deepen the breath.

• Slowly expand the abdomen, rib cage and chest with the inhalation, filling the

lungs.

• Release the breath even more slowly, emptying the lungs.

• Allow the breath to return to its natural rhythm.

An additional technique that is useful is to direct deep breaths into any area that is

experiencing pain or discomfort. Visualize the breath flowing directly into the area:

breathing in relaxation and peace, breathing out anything that needs to be released

(such as pain or discomfort). For anyone recovering from COVID-19, these breathing

techniques can be very beneficial.

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Spine and Joints
SPINE AND JOINTS

With the advent of the chair, the human body went from sitting cross-legged on the

ground, squatting, or sitting on low objects, to sitting on a flat, lifted surface with a back

rest. In looking at the natural curves of the spine, it’s easy to see how the invention of

the chair was the beginning of many back ailments for humans. The spine is designed

with curves that create a springlike fluidity to its movement and mobility. The vertebral

discs, which work as shock absorbers between the vertebrae, are filled with a

gelatinous substance that creates a cushion. This allows the spine to counter the

negative effects of gravity and the wear and tear of being upright. Over time, the discs

loose resiliency, which causes more compression along the spine. One of the best

ways to prevent this from occurring is to practice poses that squeeze and soak the discs

through movement (see the gentle yoga for Supported Bridge). These movements

massage the discs and release muscle tension, thereby supporting the health of the

spine. When the disc becomes injured, perhaps through lifting something heavy and

twisting, the gel in the center of the disc can be pushed out and this can create a bulge

or herniation. This kind of injury is typically extremely painful, as the pressure from the

injured disc can press on the nerve root.

When we sit, we often flatten our lower back where there is a significant curve in

the lumbar spine. This flattening also affects the sacrum, reversing its tilt and ultimately

causing many troubles for this sensitive region of the spine. More than ever, we find

ourselves sitting for long periods of time and from poor postural habits literally

changing the natural integrity of the spine. By practicing yoga and the series of poses

in this manual, many of the negative effects of sitting are countered. By spending time

with the back arched and the lumbar and sacral tilt enhanced, many long-term back

issues can be corrected.

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69
 In addition to keeping the spine flexible, it’s important to strengthen the abdominal

and paraspinal muscles to support the integrity of the spine. If there are deeper spinal

challenges or instabilities, such as disc disease, spondylolisthesis, spondylosis, or

spinal arthritis, your students may need to practice the poses with their back flat on the

floor. You can also position a bolster that is propped up high under the head so that

there is little or no arch in the low back. If your student is living with chronic back pain,

working with their stress levels can be an extremely important step toward deeper

healing.

Spondylosis

Spondylosis refers to wear on the vertebrae due to aging; therefore, usually it affects

those over the age of 55. The most common form of spondylosis is cervical

spondylosis, which occurs in the neck and can cause pain and stiffness. Symptoms can

include pain in the shoulders, chest and arms, difficulty walking and lack of

coordination when nerve compression is also present. Treatments for spondylosis

include the use of heat and ice treatments, mild neck-strengthening exercises.

Spondylolisthesis

Spondylolisthesis is more serious than spondylosis and occurs less frequently. It is

the term for when a vertebra, usually of the lower back, shifts forward on top of the

vertebra below. This occurs due to damage or trauma to a joint. This damage may be

congenital (present at birth), occur during an accident or be due to overuse or arthritis.

Spondylolisthesis can occur in any age group: children and teens can become injured

during sporting practices or events, while adults are at risk of age-related wear.

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Similarities

Spondylosis and spondylolisthesis may display no symptoms at first, then they may

present themselves in the form of neck and back pain. Nerve compression is possible

in both cases, resulting in numbness, tingling or loss of bladder or bowel control. Both

conditions may be diagnosed with the help of X-rays, and both can be treated with

exercises that strengthen the muscles surrounding the affected area.

Normal Spondylosis

Spondylolisthesis

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The Joints

Joints are locations in the body where bones meet. The mobility or stability of each

joint varies according to a variety of structural and functional elements. Joints enable

movement and are classified by either their structure or function. Structural

classifications of joints include fibrous, cartilaginous, and synovial joints. Functional

classifications of joints include immovable, slightly movable, and freely movable

joints. The freely movable synovial joints include six types: pivot, hinge, condyloid,

saddle, plane, and ball-and-socket joints.

The amount of bony contact, the tissues connecting the bones, and how the joints

are used are among the factors that affect range of motion (ROM). Joints that have

closer contact between bones, combined with stronger connecting structures will have

very little mobility. Joints that have space between the bone, combined with more

slack in the connecting structures will have more mobility.

Mobility is the quality in a joint having the ability to move. Joints throughout the

body have varying amounts of mobility. In yoga we often focus on increasing mobility,

but too much mobility can lead to unstable joints. Degrees of mobility will change due

to injury, surgery, use or disuse and age. In supporting the health of the human body,

we find that “motion is lotion.” As we move and stretch the area around a given joint,

the body secretes synovial fluid into the joint capsule, which lubricates the joint and

helps maintain its healthy functioning. Most of us spend more time immobile than we

spend mobile - and this can affect our flexibility, mobility, and freedom of movement

within the joints of our body.

Stability is the quality in a joint to be stationary and sturdy. Joints through the body

have varying amounts of stability. Stability is a good thing. The joints between the

vertebrae in the sacrum and coccyx fuse in the late teens. That fusion allows our

center, our root to be a very stable base of movement for the rest of the body. In yoga

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we often don't focus on stability until instability shows up. Stability can change due to

age, disuse, injury and surgery.

Keep in mind that more mobility in a joint means it will be less stable; and more

stability will mean less mobility. What is often most ideal is to have balance with all

joints and movements. The combination of a stable sacroiliac joint with mobile hips

can make for more ease in movement.

It is also important to remember that everyone has their own unique framework,

from the bones out to the skin. Because the bodies that we see in anatomical images

are often composites, it can be tempting to believe that every body is the same. The

real humans that will be in our classes will have differing shapes of bones, different

angles of joints, disparate tension of connecting structures which will make every

person’s movement and yoga unique. Every pose will be expressed differently by

every body. A skilled teacher can help students mold the yoga to fit their body, rather

than trying to force the body in to the poses.

Joint Classification by Structure

One way of describing joints is by examining the shapes of bony contact and

structures binding bones together. Structurally there are 3 main categories of joints:

Fibrous, Cartilaginous and Synovial. Keep in mind that many joints combine different

joint categories.

Fibrous Joints have no joint cavity (space) between between the articulating bones.

Connecting the bones is dense, fibrous connective tissue that is similar to ligament.

Fibrous joints have great stability and very limited mobility, the stability of these joints

provide protection for underlying structures or act as a support for the larger

movements at other joints. The movement at these joint won’t be visible but can be

palpated with practice. Examples of fibrous joints include - the sutures between skull

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bones, the joints between the tibia and fibula and the posterior sacroiliac (SI) joint.

These are all areas where stability between the bones is extremely important.

Cartilaginous Joints also lack a joint cavity between the articulating bones. In

between the bones there is a disk of fibrocartilage that cushions and allows slight

movement between the bones. There are also ligaments present at these joints to help

provide additional stability. Examples of cartilaginous joints include - the symphysis

pubis in the pelvis, the intervertebral discs between the vertebral bodies in the spine.

Synovial Joints - Synovial joints have a joint cavity (space) between the articulating

bones. Due to that space, synovial joints are considered freely moveable joints. Any

movement that you can see across a room involves synovial joints. Depending on the

shape of the connection points of articulating bones, synovial joints will have varying

amounts of movement and stability. All synovial joints will have some features of the

fibrous joints such as ligament to provide stability. Most will also have different forms

of cartilage, some will ever have cartilaginous discs.

Structures In Synovial Joints

Joint Cavity - The joint cavity is the space between the articulating bones in a

synovial joint. These cavities vary greatly, even with the same synovial joint type.

Joint Capsule - The joint capsule is unique to synovial joints, it envelopes the joint

cavity. The outer layer is dense, fibrous connective tissue that is a continuation of the

connective tissue covering of the bone. The joint capsule is one structure that helps

provide stability for the joint.

Synovial Membrane - The synovial membrane is the inner layer of the joint

capsule. This layer secretes synovial fluid into the the joint cavity. The fluid lubricates

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and nourishes the articular cartilage of the joint. You may have heard the term

“motion is lotion” - this is very true for the synovial joints as the secretion of synovial

fluid is stimulated by movement. The joint capsule may become inflamed, often

called synovitis, which can be a quite painful condition.

Articular Cartilage - The surfaces where the bones touch undergo a lot of physical

stress, especially the friction of bones rubbing against bones. The joints have evolved

to have a very hard and smooth connective tissue (cartilage) covering the articulating

surfaces. Think of this cartilage like the body’s version of teflon, it helps to decrease

the friction caused by movement, especially with the lubrication of the synovial fluid.

If the articular cartilage wears down from use or injury, the bones may directly rub

together. This will lead to arthritis, bone spurs and pain; and may lead to the need for

a joint replacement.

Bursa - Bursa are similar in structure to the joint capsule, there is a fibrous outer

layer with a secreting inner layer. Bursa are located outside of the joint capsule,

primarily where a muscle or tendon goes over a bony corner. The bursa decrease

friction at those bony corners.

Ligament - Ligaments are bands of dense, fibrous connective tissue that connect

bone to bone. Ligaments provide stability by limiting movement. When the ligament

is in a taut position the joint is most stable. When the knee is extended (straight) the

ligaments become taut and the knee joint is most stable. When the knee is flexed

(bent) the ligaments become slack and the joint is less stable.

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 Larger and denser ligaments provide more stability than thin or slender ligaments.

A clear example is the ankle joint. The medial ankle ligaments are dense, thick and

quite strong. By comparison the lateral ankle ligaments are slender and thin. It is very

difficult to sprain the medial ankle, but lateral ankle sprains are the most common

sports injury. Remember that ligaments are connective tissue, and connective tissues

are changeable when stressed. It is possible to stretch ligaments, especially by

repeating the pressure over a long period of time. When the ligament stretches it

doesn’t provide as much stability for the joint. It is fairly common for yogis to develop

instability in the sacroiliac joint (SI) after practicing about 3-4 years.

Synovial Joint Types

The shapes of the bony connections will determine the direction of movement

possible at synovial joints. The tension or slackness of the joint capsule, ligaments and

muscles will determine the amount of movement possible.

Hinge Joint - A hinge joint is similar to a hinge on a door. Hinge joints typically allow

flexion and extension movements with one axis of movement. The elbow and the

distal joints in the fingers and toes are examples of hinge joints. Some hinge joints are

considered modified and they allow more movement than flexion and extension. The

knee and TMJ (temperomandibular joint) are modified hinge joints. It is fairly common

for these modified hinge joints to be more susceptible to injury and dysfunction.

Pivot Joint - Pivot joints allow rotational movement with a single axis of movement.

The atlanto-axial joint between C1 and C2 allow rotation from side to side. The radio-

ulnar joints in the forearm are pivot joints that allow supination and pronation.

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Ball & Socket Joint - Ball and socket joints are the most freely moveable synovial joints,

they have 3 axes of movement. There is a bony ball that fits into a socket that allows

the joint to have great freedom of movement. Ball and socket joints can do flexion/

extension, abduction/adduction, internal/external rotation and circumduction. The

hip and shoulder are the ball and socket joints.

Ellipsoid Joint - Ellipsoid joints have 2 axes of movement to allow flexion and

extension plus abduction and adduction or lateral flexion movements. The atlanto-

occipital joint (between the base of the skull and C1), the wrist and the metacarpal-

phalangeal joints (at the base of the fingers) are all ellipsoid joints.

Mixed Joints

There are joints in the body that have different joint types in different parts of the

articulations between 2 bones. Two examples are the intervertebral joints in the spine,

where there are cartilaginous discs between the bodies of the vertebrae; and synovial

joints between the gliding facets. Also the sacroiliac joints in the pelvis, where the

posterior part is fibrous and the anterior part is synovial.

Working with Joint Injury

When there has been a joint injury and inflammation is present in the joint, such

as in bursitis or tendonitis, the tissues may be fragile, and repeated movement of the

joint may cause greater injury. In the acute stage, resting the joint may foster a speedier

recovery. When teaching Therapeutic Yoga you may need extra propping under the

injured shoulder or tender hip or knee. When there has been a dislocation injury, the

supporting joint structures may be overstretched or damaged. To bring back the

integrity of the joint, it may be helpful to recommend physical therapy. Often it will be

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important to help build strength and stability in the muscles of the surrounding area.

If there is inflammation or the student is in the acute phase of an injury, rest and ice

can be helpful. Avoid compression or pressure during the acute phase. For instance, if

you have a knee injury or if you are recovering from knee surgery, it would be best to

avoid practicing Supported Child’s Pose or Resting Swan. While these poses can

benefit the knee and hip joints, they are too strong to practice in the acute phase of

healing and are not recommended if there is any discomfort or pain in the joint.

Reestablishing normal movement patterns soon after an injury facilitates optimal

healing. It is important to take into account the possible fragility of the injured tissue.

Once a client is on the road to healing, encourage gentle movement and explore

stretching the muscles in the surrounding area.

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Restorative and Gentle Yoga Poses
BACK BENDS

Mountain Brook

Props & Positioning

Roll one blanket (square long roll) and place it on top of your bolster. This will become

your knee support. Fold one blanket (square long), or for a deeper back bend use a

higher fold (square S), and place it horizontally on your yoga mat such that the top

edge of the blanket will run along the bottom edge of the shoulder blades once you

have come into the pose. Position another blanket (square w/roll) to be used as a

cervical roll for supporting the neck and head, or fold it in half (square long) for a

higher support for the neck and head. Place an eye pillow nearby.

Coming Into the Pose

Sit between the knee support and the back support. Keeping your torso erect, extend

your legs over the bolster-blanket combination. As you relax your legs onto the

support, the top edge of the blanket should be directly under the crease of the knees.

Place the eye pillow on your upper thigh. Pull the horizontal back support blanket to

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within a few inches of your hips. Put your hands on the floor behind you and use your

arm and abdominal strength to slowly recline the torso over the blanket (square long

or square S). Make sure the chin is tucked into the chest while reclining.

Once horizontal, create a small cervical roll from the third blanket (square w/roll), and

bring it under the neck and head. The back of the head will now rest on the remaining

flat portion of the blanket. The purpose of the cervical roll is to support the natural

curve of the neck. Do not form too big a roll; it should not be like a pillow. The

forehead should be higher than the Adam’s Apple – if not, fold the blanket in half

(square long) and place under the head to get enough height. Take your fingertips to

the center of your chest and slide them directly outward to both sides of the chest.

When the hands reach the sides of the chest near the floor, they should be aligned with

the top edge of the folded blanket. If not, adjust the blanket to the proper position.

Finally, place the eye pillow over the eyes or forehead, and relax.

Coming Out of the Pose

Option 1: Bend your knees and slowly roll to the side, coming off of the blankets

completely.

Option 2: A more challenging option for coming out of the pose is: Remove your neck

support and place both feet on the top of the knee support. Press down through both

feet to lift the hips toward the ceiling in a Half Bridge Pose. Once the weight is off of

the back-support blanket, pull that blanket out from beneath the back and gently roll

down the spine, one vertebra at a time, returning to the floor. Then proceed to bend

the knees and pull them into the chest. When ready, roll onto the right side, off of the

blankets completely.

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Gentle Yoga - Knees to Chest

With your spine resting flat on the floor without any blankets beneath the torso, release

the low back by gently pulling the knees into the chest. Rock the legs from side to side,

turning the head in the opposite direction of the knees. This pose gently massages the

back and calms the nervous system. Making sure there are no props underneath the

back, a gentle spinal twist can be added by slowly releasing the hands from both legs,

and releasing the bent knees to the right for several breaths. To balance the twist on the

other side, press down into the floor with the hands, bring both knees to center and

release them to the left side. For a gentler variation, keep the feet on the bolster while

twisting.

Adapting for Different Limitations

If the student has kyphosis (curvature) or tightness in the upper thoracic spine, or if the

pose causes low back strain, try this variation: Use one blanket (rectangle S w/roll)

under the spine and head. Have the student sit on the floor with the folded blanket

placed lengthwise behind them, extend the legs over the bolster and blanket (square

long roll) combination. Then recline back with the spine resting on top of the blanket

83
strip (tailbone is on the floor), the top of the blanket (folded) is under their head. This

can be a handy variation if you are low on blankets. For students with shorter legs, if

the heels don’t touch the ground you may place the rolled blanket (square long roll)

under the ankles instead of the knees for a more comfortable option. If they still feel

uncomfortable after exploring relaxation techniques and adjustments, then have them

release from the pose safely and rest with the back flat on the floor.

Benefits

Facilitates proprioception and counteracts slumped posture; frees restrictions in the

chest and assists breathing; opens the Conception Vessel, Pericardium, Heart, and

Lung meridians.

Cautions / Contraindications

Last two trimesters of pregnancy, disc disease, spondylolisthesis and spondylosis.

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 Supported Reclining Pose

Props & Positioning

Take two blankets (double square roll) for your knee support. Place a rectangular

bolster lengthwise behind you with a blanket (square long) placed on top at the far end

for your head and neck support. The bolster will be your back support. Place an eye

pillow nearby.

Coming Into the Pose

Come to a seated position between the knee support and the bolster. Extend the legs

over the knee support (double square roll) and relax the legs so that the knee support

rests under the crease of the knees. Place the eye pillow on your upper thigh. Take hold

of the bolster with both hands and draw it into the sacrum (base of the spine). With

both hands stabilizing the bolster, tuck the chin into the chest, use the arm and

abdominal strength to slowly recline the torso onto the bolster. Position the blanket

(square long) under the neck and head, not the shoulders. Place the eye pillow over

the eyes or forehead, and relax.

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Coming Out of the Pose

Bend both knees and slowly roll onto your side and off of the bolster. Pull the blanket

from the top of the bolster with you and place it under your head. Resting here before

pressing up to a seated position.

Gentle Yoga - Arm Circles

Place the arms by the sides of the torso. Inhale and raise the arms up towards the

ceiling and over the head. Upon reaching full extension over the head, exhale and let

the arms circle outwards and return to the starting position.

Adapting for Different Limitations

If the student experiences discomfort in the lumbar spine, there are two options for

reducing the amount of extension in the spine. The first is to create an incline by raising

the end of the bolster with an additional prop, such as a block, a blanket (square long

half), or a bolster placed cross-wise underneath it (pictured above). The idea is to have

the main bolster at a 30-45 degree angle from the ground, which makes the pose

gentler and eases the stretch on the lower back. The second option is to reduce the

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height of the back support, by replacing the bolster with just one blanket (square long),

plus extra head support for comfort.

Benefits

Very sedating pose; can counteract insomnia; can relieve the tendency to cough;

beneficial for acid reflux; opens the Stomach, Lung, Heart, Pericardium, and

Conception Vessel meridians; releases the diaphragm.

Cautions / Contraindications

Contraindicated for spondylolisthesis, spondylosis or if there is pain in the pose. Use

caution with disc disease.

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 Supported Bridge

Props & Positioning

One bolster and two blankets (square long), or a second bolster, can be used to create

the body support. Stack the blankets on top of each other until the height of the blanket

stack matches the height of the bolster. Place the blanket stack and the bolster end to

end, so that it forms one long continuous body support. Place an eye pillow and a strap

near the side of the bolster. The strap will be used to secure the legs while in the pose.

A blanket (rectangle) may be positioned crosswise under the shoulders and head for

comfort.

Coming Into the Pose

Once the props are in place, sit on the bolster, straddling it while facing the blanket

stack. Extend the legs to rest on top of the blanket stack (square long). Take the strap

and secure snugly around the middle of the thighs so that the legs are held together.

The strap allows the legs muscles to relax once the body is in a reclined position. Place

the eye pillow on top of the thigh. Reach behind your back with your thumbs up and

feel the bottom edge of the scapula (shoulder blades). This is where the top edge of the

88
bolster will be once you’re supine. Using the hands to support your weight, tuck the

chin into the chest, and slowly lay back. Take a moment to check with your hands that

the top of the shoulders and back of the head are resting on the floor.

Coming Out of the Pose

Option 1: Bend the knees and undo or slide the strap off of the legs. Remembering that

you are quite high, slowly roll off the bolster and onto your side. You can use your

arms for additional support as you transition to a seated position.

Option 2: Bend the knees and undo or slide the strap off of the legs. With your feet

resting on the blanket stack, press down through the feet and raise the hips towards the

ceiling, coming into Half Bridge Pose. Using one or both hands, remove the bolster by

sliding it out from underneath you. Slowly roll down, one vertebra at a time.

Gentle Yoga - Flowing Bridge

This gentle yoga pose can be practiced before or after Supported Bridge. Lay flat on

your back, make sure there are no props underneath the back or head. Bring the feet

hip width apart, and the arms down by the sides. Rock the pelvis forward and

backward, in conjunction with the inhale and exhale of the breath. On the inhalation,

the pelvis rocks away from the navel, the tailbone presses down into the floor, and the

waistline arches away from the floor, creating an arch in the low back. On the

exhalation, pull the stomach muscles back and in towards the spine, and tilt the pelvis

toward the navel, flattening the low back onto the floor. Repeat for several breaths.

Keep the same movements as before, but add the following. Upon reaching the end of

the exhale, the back will be flat on the floor. Begin the inhale by pressing down

through the feet and lifting the hips towards the ceiling and slowly rolling the spine up

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off the floor as far as is comfortable. Keep the pelvis tilted towards the navel during this

movement. Upon reaching the end of the inhale, begin the exhale by rolling the spine

back down onto the floor, one vertebra at a time.

Pelvic Floor Strengthening Exercise

The following exercise can be added to the pelvic rock and flowing bridge (gentle

yoga). On your inhalation, arch the back and soften the pelvic floor muscles and as

you exhale, flatten the back into the floor and contract the pelvic floor muscles (Kegel

muscles for women, lifting perineum for men). As you inhale and come up into bridge

pose, keep the pelvic floor muscles contracted, as you lower down one vertebra at a

time, release and relax the pelvic floor. This can be helpful for people with weakness

in the pelvic floor and issues such as incontinence. It is also a good pose for men with

prostate issues.

Adapting for Different Limitations

If the person is tall, the stack under the legs may be moved forward so the feet are

supported. Additionally, to lessen the intensity of the pose, you can reduce the height

of the body support. To do this, remove the bolster and use an additional blanket

(square long) in its place. The resulting layout is two blankets (square long) positioned

90
to form one long support. This reduces the height and make it a gentler variation.

To alleviate low back discomfort while in the pose, try placing a blanket (double

square roll) or bolster under the knees, or simply try bending the knees. In addition, a

small towel or blanket (square w/roll) may be rolled and placed under the neck for a

cervical roll if needed.

Benefits

Powerful chest and abdomen opener helps breathing and benefits digestive organs.

Counteracts slumped posture. Can induce craniosacral still point. Opens the Heart,

Lung, Kidney meridians and Conception Vessel. Enhances immune function and

stimulates the Thymus.

Cautions / Contraindications

Last two trimesters of pregnancy; disc disease; spondylolisthesis; spondylosis. Caution

with certain heart conditions, particularly heart failure. Caution with history of stroke,

TIA (Transient Ischemic Attack), glaucoma, or detached retina.

91
 Resting Butterfly

Props & Positioning

Take one bolster and place it lengthwise behind you to support the back. Position one

blanket (square long) crosswise at the top of the bolster to support the neck and head.

Two blankets (square long roll) of even height, to be placed under each leg, and one

eye pillow.

Coming Into the Pose

Sit facing away from the bolster with the bolster placed lengthwise behind you. Bring

the soles of your feet together and pull the feet a comfortable distance towards the

pelvis. Slide a blanket (square long roll) beneath the outside of each leg to support the

legs and relax the knees out to the sides. Place the eye pillow on your upper thigh.

Take hold of the bottom edge of the bolster and pull it up to the base of your spine or

sacrum. Holding the bolster with both hands, press down into the bolster, tuck your

chin into your chest and slowly recline back over the bolster. The blanket (square long)

should be positioned under the neck and head (not shoulders) for comfort. Place the

eye pillow over the eyes or forehead, and release the arms out to the sides.
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Gentle Yoga - Ankle Circles

Upon finishing the pose, but before coming out of the pose, extend the legs directly

out in front of you. With the feet resting on the floor, hip width apart, draw circles with

the feet and ankles, allowing the circular motion to rotate the entire leg. This

movement keeps the hip joints lubricated and exercises the feet and ankles.

Coming Out of the Pose

Slowly bring the knees together and extend the legs out in front of you, resting for a few

moments. When it is time to come fully out of the pose, bend the knees and roll slowly

onto your side and off of the bolster completely.

Adapting for Different Limitations

If the student feels any tension in the low back, you can create an incline by raising the

end of the bolster with an additional bolster, block, or blanket (square long half). The

idea is to have the main bolster at a 30-45 degree angle from the ground, which makes

the pose gentler and eases the stretch on the lower back. Or you can bring the pose

93
down lower by using one blanket (square long) instead of the bolster. This will lessen

the depth of the back bend. If discomfort is still being experienced, try removing the

blanket so that the spine rests on the floor with the feet elevated on the bolster in

Butterfly (soles of the feet resting together in prayer position). See photo below.

Additionally, for low back tension, hip, and knee ailments, place additional support

under each leg. This relieves the pull of sacral ligaments and gives support to the knee

and hip joints. If the student has spondylolisthesis or spondylosis, this can be a good

variation for them. For tenderness in the chest or shoulder region due to injury or

surgery or a chemotherapy P.I.C.C., arm rests can be created with blankets (square S),

or the hands can rest on the body to soften the depth of the stretch in the pose.

Benefits

Opens the hips, groin, upper chest/pectoral muscles and pelvic floor. This facilitates

blood, lymph and energy flow to the digestive organs, urinary tract and reproductive

organs. Opens all six yin meridians: Kidney, Spleen, Liver, Heart, Pericardium, and

Lung. Also opens the Conception Vessel.

Cautions / Contraindications

Caution with disc disease, spondylolisthesis, spondylosis, recent abdominal surgeries

and groin pulls.

94
 Resting Saddle

Props & Positioning

Place one blanket (square) to bring softness under the shins, knees, and ankles. Position

a bolster lengthwise behind you. Use an additional blanket (square long) as a head and

neck support. Keep an eye pillow nearby.

Coming Into the Pose

Come onto the blanket (square), facing away from the bolster. Bring the knees and feet

hip width apart, positioned at the top line of the blanket (square). Rotate the flesh on

each calf outward with the hands. Sit back between your ankles. If that is not possible

due to tension in the knees, hips, feet, or ankles, place one or more blankets (square

long half), or a block between your feet until it’s high enough to sit on comfortably.

Draw the tailbone down by slightly tilting the pelvis towards the navel. Place your

hands behind you for support, tuck the chin into the chest and recline back, resting

your torso and head on the bolster and head support blanket. The knees may need to

come apart as you settle into the pose. Adjust the last blanket (square long) so it

supports your head and neck, but is not positioned under the shoulders. The forehead

95
should be higher than the Adam’s Apple. Place the eye pillow over the eyes or

forehead, and relax.

Coming Out of the Pose

Place your hands down by your sides, tuck your chin into your chest, engage the

abdominal muscles and bring the weight of your head forward as you press down

through your hands into the props or floor to slowly return to a seated position. Gentle

yoga can now be practiced in the seated position, or you can come to all fours (table

pose) and release from the pose.

Working one-on-one with the student you can assist them in coming up by clasping

their wrists and slowing pulling them up and back to a seated position. Once you have

assisted them into an upright position, you can guide them into a lengthening stretch

by keeping the clasp on the wrists and stretching the arms overhead.

Gentle Yoga - Clasped Hands

Once you come out of the pose, stay seated on the bolster - clasp your hands in front

of you and turn the palms away from your torso, extend the arms overhead and stretch

through the torso. This provides a beneficial stretch for the body and stretches the

wrists. Downward Facing Dog can also be a good gentle yoga pose to practice after

Resting Saddle.

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Adapting for Different Limitations

Adjust the height of the blankets (square long) on the bolster as needed to find comfort

in the pose. Likewise, use a block or as many blankets (square long half) as needed to

sit upon so that the knees feel comfortable. If there is knee pain, try placing a blanket

(rectangle) in position crosswise at the popliteal fossa at the back of the knee. If the

ankles are uncomfortable, a blanket (rectangle w/roll) or towel under the dorsum (top

of the ankle) can relieve pressure.

Benefits

Opens the upper chest, throat and bronchi improving respiration and decreasing

anxiety; lifts the diaphragm off the liver and stomach which can relieve indigestion,

nausea and hiatal hernia. Stretches muscles and fascia, through the length of the

quadriceps. Opens the Stomach, Spleen, Lung, Heart, Pericardium, Kidney, meridian

and the Conception Vessel.

Cautions / Contraindications

Sharp pain or discomfort in or around the knee, unhealed abdominal surgery scars.

Disc disease, spondylolisthesis and spondylosis.

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FORWARD BENDS

Supported Child’s Pose

Props & Positioning

Place one bolster lengthwise with additional blankets (square long) as needed for torso

support in front of you. Take one blanket (square or rectangle w/roll) on the floor for

padding under the knees and ankles. Place the bottom edge of the bolster at the top

edge of the blanket, with a few inches of the bolster resting on the blanket itself.

Coming Into the Pose

Place one knee to either side of the bolster. The shins will be resting on the blanket,

(square or rectangle w/roll) the knees open wide in alignment with the top corners of

the blanket and the feet close together. Release the weight of your hips down towards

your heels, coming down only as far as you feel comfortable. As you lengthen your

spine, rest your chest and head on the bolster, and make sure you are not propping

yourself up on your arms. The head may be turned to one side. Make sure that your

abdomen remains relaxed and hangs free. Ideally the head will be level with or higher

than the hips. Halfway through the pose, be sure to turn the head to the other side.
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Coming Out of the Pose

Slide your hands directly under your shoulders and press your hands down into the

floor. Keeping your head heavy and forward, slowly roll up the spine one vertebra at

a time, returning to a seated position.

Gentle Yoga - Cat Cow

Cat Cow can be incorporated between any of the supported postures, but is a nice

addition to the start of Supported Child’s Pose. Cat-cow helps release tension in the

paraspinal muscles. Once on all fours, make sure the hands are directly under the

shoulder joints with the fingers widely spread. The middle fingers should face forward

and be parallel to each other.

If the student has wrist problems, they can try making fists and resting on top of the

knuckles with the palms facing each other. If there has been a wrist injury or the client

simply can not put any pressure on the wrists, turn the bolster crosswise and position

it under the forearms. The knees should be positioned directly under the hip joints,

with the tops of the feet resting on the floor.

Upon inhalation, the chest moves forward, the head lifts, the abdomen relaxes toward

the floor, and the tailbone stretches back with the sitz bones lifting up towards the

ceiling. Upon exhalation, the pelvis tilts towards the navel, the abdominal muscles pull

back and in towards the spine as the spine draws up towards the ceiling. The head

releases completely allowing the crown of the head to face the floor. Activate the arm

muscles through the entire course of the movement so as to not sink into the shoulder

joints.

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Adapting for Different Limitations

If someone feels tension in their hips or knees, begin by bringing their torso higher. To

do this, place additional blankets (square long) on the bolster, under the head and

chest. Tucking a blanket (rectangle) into the back of the knees, or placing a blanket

(square long half) under the sitz bones, can relieve knee and hip discomfort. For ankle

or foot discomfort, roll a blanket (square long roll) under the ankle joint.

For neck discomfort, try placing a folded blanket (square long) crosswise under the

forehead, with the face pointing down and the neck in a neutral position. For breast

tenderness or stiffness in the neck, a long blanket roll (rectangle w/roll) may be placed

down the center of the bolster, between the breasts supporting the sternum and

lessening the rotation of the cervical spine (neck).

Benefits

Creates flexibility in the back, hips and knees; very relaxing pose; supportive and

comforting for those grieving. Opens the Bladder, Governing Vessel, Stomach, and

Spleen meridians.

100
Cautions / Contraindications

Sharp pain or discomfort in or around the knee. Exercise caution during last two

trimesters of pregnancy, recent chest or breast surgeries, with heart failure and disc

disease.

101
 Resting Dragonfly

Props & Positioning

Place one or more blankets (square long) to sit upon. Position one bolster under the

chest and head, with additional blankets (square long) or props as needed.

Coming Into the Pose

Sitting on top of a blanket (square long), open your legs to a straddle split. Relax the

legs and feet, lengthening the spine, rotate the pelvis forward coming into the pose. As

you come forward, you can place your elbows on the bolster or blanket (square long)

with the hands in prayer position, resting the thumbs on the brow where it meets the

nose. Allow the weight of the head to come forward into the hands. As your body

opens, you may be able to go deeper into the pose, in which case turn your head to

one side and relax the torso onto the bolster. Turn your head to the other side midway

though the pose. For neck discomfort, try placing a blanket (square long half) under the

forehead, with the face pointing down and the neck in a neutral position.

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Gentle Yoga - Torso Circles

This gentle yoga movement can be done before or after the pose. Once you are seated

with the legs extended, place your hands on the bolster in front of you and begin

circling the torso. Draw circles with the torso in both directions, moving from the hips.

Coming Out of the Pose

Bring your hands to the bolster in front of you, keeping your head heavy and relaxed.

Use your arm strength to push into an upright position. The head is the last to lift.

Adapting for Different Limitations

For tight hamstrings, come into the pose with more height, a block or additional

blankets (square long) underneath the sitz bones. Another option is to place blankets

(square short or long roll) under the knees, or bend the knees, which disengages the

hamstrings. If there is tension or recent injury to the neck, or if the student is not able

to turn the head to one side, place support under the forehead, and keep the neck
103
straight. These variations are helpful if they have weak or tight hip flexors or a

hamstring injury. If they are still not able to bend forward, a chair may be used to

support the upper body. Place a chair in front of the student, and have them rest their

folded arms and head on the seat.

Benefits

Opens the hamstrings and adductors, increases circulation to the pelvic floor and

opens the low back. Opens the Bladder, Liver, Kidney and Spleen meridians, as well

as the Governing Vessel.

Cautions / Contraindications

True sciatica, hamstring or groin pulls. Use caution with disc disease, spondylolisthesis

or spondylosis.

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 Forward Resting Butterfly

Props & Positioning

Take one blanket (square long) to sit upon. Position one bolster and one or more

blankets (square long) under the chest and head once in the pose.

Coming Into the Pose

Sit on a blanket (square long) with the soles of the feet together and the knees apart

(Butterfly). Bring the feet away from the pelvis at least one foot to form a diamond

shape. Place a blanket (square long roll) under each knee (this is optional). Bring your

bolster in front of you, placed lengthwise on top of your feet. Before coming forward,

place as many blankets (square long) as needed on top of the bolster to create a

comfortable support for the chest and head. Come forward, lifting the sternum, and rest

the chest and head on the torso support.

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Coming Out of the Pose

Place your hands on the bolster and press down, slowly rolling up to a seated position,

one vertebra at a time. The neck and head remain relaxed and come up last.

Gentle Yoga - Crescent Moon

Sitting tall, as you inhale raise your hands overhead, clasping your palms and pointing

your index fingers toward the sky. Stretch, lengthening from your sitz bones all the way

through your fingers. On the exhale, gently stretch to one side, feeling the stretch along

your ribs, shoulders, and arms. Inhale back to center; then exhale and stretch to the

other side. Repeat as many times as you like.

Adapting for Different Limitations

For students with tension in the low back, hips, or groin, place additional blankets

(square long) underneath the sitz bones. This will create more comfort for people with

106
tight paraspinal muscles and/or hip flexors. For students with limited ability to bend

forward, invite them to place their elbows onto the bolster, hands together in prayer

position. Place the thumbs at the corners of the brows where they meet the nose and

rest the weight of the head into the hands. Alternatively, a chair can be placed in front

of them, allowing their arms and head to rest on the seat of the chair.

Benefits

This pose opens the adductors, lengthens the lower spine, and quiets the lower

abdomen; can help relieve menstrual cramps. Opens the Bladder, Small Intestine,

Liver, Kidney, and Spleen meridians as well as the Governing Vessel.

Cautions / Contraindications

Diagnosis of disc disease in the lower back, spondylolisthesis and spondylosis. Use

caution with recent chest or breast surgery.

107
 Resting Swan

Props & Positioning

Use one bolster to support the chest and head, with additional blankets (square long)

as needed. Take one blanket (square) and position it under the bent knee.

Coming Into the Pose

Place one blanket (square) and the bolster lengthwise in front of you. Come onto the

hands and knees. Bend the left knee and bring it forward onto the blanket (square), so

that the knee is straddling the left side of the bolster. Bring the heel of your left foot

towards your groin. For those with greater flexibility, bring the heel of the left foot

forward towards the right side of the bolster. Place your hands on either side of the

bolster (gentle yoga may be practiced here), lengthen the torso and extend forward.

Rest the chest and head on the bolster with the head turned to one side.

Coming Out of the Pose

Place both hands directly under your shoulders. Keeping your head heavy, press your

hands down and slowly roll up, one vertebra at a time, until the arms are straight. The

108
head is the last to lift. If you used additional props, carefully remove them. Next slide

the left ankle back and underneath the left sitz bone and then slide the left knee back

into starting position. Repeat on the right side.

Gentle Yoga - Swan Rolls

Swan Rolls are a good way to warm the muscles before coming into Resting Swan.

Place the hands on the floor, directly under the shoulder joints, press down into the

floor, and lift the sternum, taking the shoulders back, and drawing the elbows into the

ribs. Inhale as you fully extend the chest. With the head lifted, exhale as you slowly

roll down one vertebra at a time, until the torso is extended over the bolster. Once

extended over the bolster, inhale and roll up one vertebra at a time with the chin

tucked in towards the chest, returning to the starting position. Repeat this movement

for several breaths.

Another variation is to perform the Swan Rolls with the bolster placed far enough

forward of the torso so that the student can go deeper into the forward extension, but

close enough so that the bolster can easily be pulled into position once the movements

are completed. To stretch the legs after Resting Swan, a gentle downward dog can be

practiced. Or, for a gentler variation, come onto all fours, and extend one leg at a time,

toes turned under, stretching back through the heel on the extended leg (half dog).

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Adapting for Different Limitations

For students with knee problems, there are several adaptations that can be useful. The

first is simply flexing the foot of the bent leg (toes towards the knee). This brings the

stretch more deeply into the hip region. A second solution is to try a blanket (square

long roll) under the left hip and right thigh to reduce pressure on the hip joint and the

knee. You also may need to place additional blankets (square long) under the chest

and head. If the student still isn’t comfortable, they can come into Thread The Needle

pose, which gives a nice stretch to the large muscles of the hips without putting

pressure on the knee.

Thread The Needle

Recline onto your back. Bend both knees

and place both feet on the floor. Take your

right leg (close to the ankle), and place it

across the top of the left thigh like a shelf.

Make sure the right foot is positioned far

enough to the left so that the ankle is not

twisting. Take both hands and clasp the

110
back of your left thigh or knee (the right hand goes through the space between the

legs). Next, use your arm strength to draw the knee into the chest. The right foot can

be flexed, which directs the stretch into the right hip. If the student is not able to reach

their leg, place a strap around the back of the left thigh and have them clasp the strap

with both hands and draw the knee into the chest. For an even gentler variation place

the foot on the wall or a bolster for support.

Benefits

This pose is a powerful hip opener for the external rotators of the front leg; opens the

hip flexors of the extended back leg. Stimulates the Gallbladder, Liver, Stomach,

Spleen, Kidney and Bladder meridians, as well as the Governing Vessel.

Cautions / Contraindications

Caution in the last two trimesters of pregnancy, disc disease, spondylolisthesis and

spondylosis. Use caution with recent chest and breast surgery.

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TWISTS

Supported Spinal Twist

Props & Positioning

Take one bolster to positioned under the chest and head, one blanket (square) placed

beneath the legs and additional blankets (square long) as needed.

Coming Into the Pose

Starting in table position on all fours, with one blanket (square) placed under your

knees, shins, and ankles, place the bolster with a blanket (square long) on top,

lengthwise in front of you. Walk both knees to the right side of the blanket and sit down

onto the left hip. The legs are now positioned to the right and the bolster is in alignment

with the left hip. Draw the right leg back so that the right knee rests in the arch of the

left foot with the shins forming a right angle. Placing your hands to either side of the

bolster, lengthen the spine and lower the chest to the bolster, turning the head to the

right.

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Coming Out of the Pose

Sliding both hands under your shoulders, press them down into the floor. Roll up to a

seated position, keeping the head heavy. The head comes up last. To change sides,

turn to face behind you, and as you twist, let your legs swing over to a mirror position

on the left of how they were aligned on the right. Reposition the bolster so that it is in

alignment with your right hip, and come into the pose by lengthening the spine and

then lowering the chest and head to the bolster, turning the head to the left.

Gentle Yoga - Happy Dog Pose

This gentle yoga pose can be done before or after the Supported Spinal Twist. With a

blanket (square) beneath the knees for comfort, begin in table pose (all fours), take a

deep inhalation. Then, lengthening the spine as you exhale, swing your hips to the

right and gaze over your right shoulder. This creates a lateral bend for the spine and

stretches the left side of the body. Switching sides on your next breath, swing your hips

to the left, gaze over the left shoulder, and feel a gentle stretch along your right side as

well as a contraction on the left side. This pose can be done slowly by holding the

stretch, or you can match the movement to your breath. Repeat as many times as you

like.

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Adapting for Different Limitations

Some people find the pose more comfortable with greater support by adding blanket(s)

(square long) under the chest and head. For those who are unable to bring their legs

into position (with one knee resting in the arch of the other foot), or those with an SI

instability, or hip replacement, suggest that they bring the knees together in a bent

position and place a blanket (square long), between the knees, shins and ankles. Large

bodies or those unable to come into a full twist may need more torso support, such as

one blanket (square long roll) placed on either side of the bolster, or two bolsters

placed side by side. For breast tenderness or stiffness in the neck, a long blanket

(rectangle w/roll) may be placed down the center of the bolster, between the breasts,

supporting the sternum and lessening the rotation of the cervical spine (neck).

Benefits

This pose stretches the low back muscles such as the spinal rotators and quadratus

lumborum; twisting “milks” the abdominal contents, increasing lymphatic flow.

Releases the pelvic, respiratory, and upper thoracic diaphragms. Opens the

Gallbladder and Liver meridians.

Cautions / Contraindications

Proceed carefully with disc disease, spondylolisthesis and spondylosis. Caution with

recent chest and breast surgery.

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 Elevated Twist

Props & Positioning

Take one bolster to be positioned under the hips, one blanket (square w/roll) to be used

as the head and neck support and additional blankets (square long) as needed to be

placed between or under the legs. Place an eye pillow nearby.

Coming Into the Pose

Sit on the center of the bolster with your feet on the floor. Slide your tailbone forward

until it almost touches the floor. Take your hands behind you and slowly lie back until

your shoulders are resting on the floor. The cervical roll (square w/roll) shown is

optional. Place eye pillow over eyes or forehead. Bring one knee at a time into the

chest, slowly twist to the left and lower the knees toward the floor. If the knees do not

come together, place a blanket (square long) between the knees, and additional

blankets (square long) may be placed beneath the knees. Repeat the twist on the other

side before coming out of the pose.

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Coming Out of the Pose

Bring the knees to the chest one at a time. With the knees at center, bring one foot to

the floor followed by the second foot. Once the feet are planted, use your hands to

slide the bolster towards the feet until your back rests flat on the floor.

Gentle Yoga - Windshield Wiper Pose

This gentle yoga is best done after Elevated Twist. With your torso and low back resting

flat on the floor, draw your knees into your chest and then place both feet on top of the

bolster hip width apart or wider, depending on your leg length. Your legs and knees

should not touch as you rotate the legs from side to side. With the knees facing the

ceiling, take a deep inhalation and as you exhale, let your knees relax slowly over to

one side. On the next inhalation, bring your knees back to center and on the following

exhalation, let your knees gently relax to the other side. You can turn your head and

neck opposite to the movement of the legs. Let your breath guide your movements.

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Adapting for Different Limitations

If the student is tight in the external rotators or has SI instability, you can place a blanket

or two (square long) between the knees, and additional blankets (square long) under

the knees if needed. The bolster can be exchanged for a blanket in order to lower the

height of the support.

Benefits

Stretches the abductors and external rotators of the hips. Also opens the low back

muscles such as the quadratus lumborum and spinal rotators, thus releasing low back

tension; twisting “milks” the abdominal contents, increasing lymphatic flow and

digestive function; helps cross- body coordination; stimulates the kidneys. Stimulates

the Gallbladder, Liver, Heart, and Lung meridians.

Cautions / Contraindications

Hiatal hernia or heart problems, last two trimesters of pregnancy, caution with disc

disease and history of stroke, TIA, glaucoma, and detached retina. Proceed carefully

with spondylolisthesis and spondylosis.

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LATERAL BENDS

Resting Half Moon

Props & Positioning

Position one blanket (square) to sit upon and one blanket (square long) crosswise, with

a bolster placed on top. Position one blanket (square long) off to the side you’re facing;

this will be used under the head for support once you’ve come into the pose.

Coming Into the Pose

Sitting on your left hip, step your left hand over the support, bring your right hand

under your left rib cage, extending your rib cage over the bolster as you slide your left

hand along the floor. Your head may rest on your left arm, or place an additional

blanket (square long) on top of your left arm to support your head and neck. Slide the

right leg forward and the left leg back behind you, scissoring the legs while keeping the

torso stable. Another variation is to keep the legs together or allow them to bend and

rest together. Stretch your right arm over your head and bring the palms together, or

clasp your right wrist with your left hand and gently pull until you feel a lengthening

stretch.
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Coming Out of the Pose

Place the right hand on top of the bolster. Bring the legs together with the knees bent.

Using the strength of your arms, slowly press up to a seated position, keeping the head

relaxed. Change sides.

Gentle Yoga - Tracing the Moon

While in the pose and lying on the side, take the hand that has been resting over the

head and bring the fingertips to the top of the shoulder. Draw the elbow down toward

the feet, up in front of the torso, and back, forming a complete circular motion. This

gentle yoga movement can be done with the arm straight as well. After several

rotations, clasp the upper wrist with the bottom hand and gently lengthen through the

upwards facing side. This gentle yoga movement can be practiced as you come into

the pose or at the end of holding the posture. Repeat on the other side.

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Adapting for Different Limitations

Before coming into the pose, position a blanket (square long) between the legs with the

knees drawn up at a right angle for a gentler variation. If the spine is long, add one or

more blankets (square long) beneath the bolster to create a higher support under the

rib cage to achieve the benefit of the pose. If the student is short-waisted, they may only

need a bolster (with no blanket underneath). If you are working with someone with a

shoulder injury or recent surgery to the chest or shoulder region, you may need to

reposition the arms in this pose. Usually, the range of motion on the injured side will

be restricted and a full extension will produce discomfort. In this scenario, keep that

arm at a 90 degree angle to the chest rather than reaching it overhead. If this applies to

the bottom arm, be sure to prop the head with a blanket support (square long half), as

the shoulder and arm on that side will not be supporting the head. In cases where both

sides have been injured, both arms can stay perpendicular to the chest.

Benefits

Stretches the intercostal muscles and serratus posterior inferior, and frees the

diaphragm, benefiting respiration. Also lengthens the quadratus lumborum, freeing

adhesions in this often tight muscle. Stimulates the Gallbladder, Liver, and Small

Intestine meridians. The gentle yoga opens the Heart, Lung and Pericardium

meridians.

Cautions / Contraindications

Last two trimesters of pregnancy, disc disease, spondylolisthesis and spondylosis.

Caution with shoulder injuries and recent chest/breast surgery.

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INVERSIONS

Waterfall

Props & Positioning

Place a bolster approximately three to five inches from the wall. The bolster’s long side

should be parallel with the wall. Align a blanket (rectangle) with the top edge of the

bolster and one blanket (square w/roll) to support the head and neck. Additional

blankets may be used as needed. Place a strap and eye pillow nearby.

Coming Into the Pose

Laying on one side with your hip resting on one end of the bolster, slide your tailbone

to the wall. Your spine should be perpendicular to the wall and resting on the blanket

(rectangle). Roll onto your back and extend your legs up the wall. Your hips will now

be centered on the bolster, with the bolster supporting the lower back. Place a small

blanket roll (square w/neck roll) under the neck if desired. A strap may be used around

the mid-thigh to keep the legs together. Place an eye pillow over the eyes or forehead.

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Coming Out of the Pose

Option 1: Remove the neck roll and unstrap the legs. Bend the knees and slowly roll

onto your side and completely off of the bolster.

Option 2: Remove the neck roll and unstrap the legs. Bend the knees, sliding the feet

down the wall. Press your feet into the wall, lifting your hips. Remove the bolster with

one hand and slowly roll down the spine, one vertebra at a time until the hips and back

are resting on the floor. Then roll onto your side and take five deep breaths before

returning to a seated position.

Option 3: Press both feet into the wall and slide back, keeping the bolster in position.

Once the spine is on the floor, bring the soles of the feet together, on top of the bolster

and open the knees away from the ceiling in Resting Butterfly variation.

Gentle Yoga - Wave Rolls

Place a yoga mat with one open blanket (rectangle) on top of it perpendicular to the

wall, with one end right up against the wall. Rest the torso flat on the blanket

(rectangle) with the legs extended up the wall. From here, press your feet into the wall.

Then bend your knees, allowing the hips and spine to roll up off the floor. Continue

this movement with the rhythm of the breath; inhaling as the body rises up, and

exhaling as it rolls slowly down. If the neck is fine, and there are no contraindications,

a deeper inversion can be achieved by rolling up the spine as high as possible, placing

the hands on the hips or low back for support, and, with the elbows as close together

as possible, take one foot away from the wall at a time to bring the body into a half

shoulderstand.

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While in half shoulderstand, feel free to take the legs into butterfly, dragonfly or bring

the knees to rest on the forehead. To release, bring the feet slowly back to the wall and

roll down.

Adapting for Different Limitations

If a student has tight hamstrings, bring the bolster and torso further away from the wall

(which will increase the angle of the legs against the wall) until they are comfortable.

This pose can be done with one or two blankets (square long) under the hips for a

lower support. Additionally, this pose can be done without props. With the back flat

on the floor, this can be used as a counter-pose to release the spine after practicing

back bends. Variations such as butterfly and dragonfly can be practiced with or

without the bolster underneath the back in this pose.

Benefits

This inversion helps venous and lymphatic return from the lower body; reduces

swelling and fatigue in the legs; rejuvenates the mind by creating additional circulation

to the brain and head; and is good for the complexion. With the bolster in position,

opens the Kidney, Stomach, Spleen, Heart, Lung and Pericardium meridians as well as

the Conception Vessel. Without the bolster in position, stimulates the Bladder and

Kidney meridians. Both variations nourish kidney energy.

Cautions / Contraindications

Unmedicated high blood pressure, history of CVA (stroke), TIA, heart failure, disc

disease, glaucoma or detached retina and sinus infection. When using the bolster, this

pose is contraindicated for spondylolisthesis and spondylosis.

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FINAL RELAXATION POSES

Supported Final Relaxation Pose

Props & Positioning

Roll one blanket (square long roll) and place lengthwise on the bolster; this will be your

knee support. Take one blanket (square w/roll) and lay it flat; this will become your

head and neck support. Place an eye pillow nearby. If you have additional blankets,

feel free to place a blanket (rectangle) beneath the torso and a blanket nearby to place

over you for warmth once you come into the pose.

Coming Into the Pose

Take a seated position between the bolster-blanket combination and the blanket

(square w/roll) that’s on the floor. Extend and rest the legs across the bolster-blanket

combination so that the crease of the knees rests on the top of the blanket (square long

roll). Place the eye pillow on your upper thigh. With the knees resting on the bolster-

blanket combination and the legs relaxed, slowly bring yourself into a reclining

position. Create a small roll with the bottom edge of the blanket (square w/roll) to

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support the curve of the neck, or fold the blanket (square long) for a higher support for

the head and neck. Place a third blanket over you if you feel cool. Place the eye pillow

over the eyes or forehead, and relax.

Coming Out of the Pose

Draw your knees into your chest, then slowly roll over onto your side. Rest for a few

moments before pressing your hands down in front of you and slowly rolling up to a

seated position.

Adapting for Different Limitations

Some people feel more comfortable with the blanket (square long) or extra support

under the head and neck. Others may feel better without neck support in this pose. If

this is the case, simply remove the blanket. The knee support can also be adjusted or

removed, depending on what is comfortable. For students with shorter legs, if the heels

don’t touch the ground, you may place the blanket (square long roll) under the ankles

instead of under the knees for a more comfortable option.

Benefits

Calms the nervous system, relaxes the entire body, rests the organs and nourishes the

kidney energy. After practicing forward and back bends, this pose brings the spine into

a horizontal and neutral position, bringing all of the muscles that surround it into a

state of relaxation.

Cautions / Contraindications

Final trimester of pregnancy.

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 Relaxation Pose with Legs Elevated

Props & Positioning

Take one or more blankets (square long) and one bolster to support the legs once in

the pose. Position one blanket (square w/roll) to support the head and neck, one strap

and one eye pillow within reach. Additional blankets as needed for warmth.

Coming Into the Pose

Take a strap and place it crosswise in front of you. Place lengthwise on top of the strap

one or two folded blankets (square long) with a bolster placed on top. Place one

blanket (square w/roll) and lay it flat where your head will rest. Sitting with the bolster

in front of you, extend both lower legs to rest on top of the blankets (square long) and

bolster. Bring the strap into place at mid-calf, tightening it to your comfort. If for any

reason the strap is not comfortable, wrap a blanket around the lower legs and tuck it

under the bolster to hold the legs in position. Then slowly recline and create a small

roll to support the curve of the neck. Place a blanket over you if you feel cool. Lastly,

place the eye pillow over your eyes or forehead, and relax.

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Coming Out of the Pose

Slide one leg at a time out from the strap. Bring your knees to your chest, rolling slowly

over to your right side and rest before coming up to a seated position.

Benefits

Assists the blood flow to the heart and calms the nervous system, relaxes the entire

body, rests the organs and nourishes the kidney energy. After practicing forward and

back bends, this pose brings the spine into a horizontal and neutral position, bringing

all of the muscles that surround it into a state of relaxation.

Cautions / Contraindications

Final trimester of pregnancy. Use caution with history of CVA (stroke), TIA, disc

disease, glaucoma or detached retina.

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 Side-Lying Resting Pose

Props & Positioning

Place one bolster on its side to be positioned along the back-side of the body once in

the pose. Position one blanket (square long) between the knees, shins and ankles, one

blanket (square long half) under the top arm and one blanket (square S) for support

beneath the head. Additional blankets for comfort or warmth as needed.

Coming Into the Pose

Rolling onto whichever side feels most comfortable, take one blanket (square long) and

place it lengthwise between your knees, shins and ankles. Place a blanket (square S)

under your head. Place another blanket (square long half) or pillow under your top arm

in front of you. You can reach back and roll the bolster onto its side, letting it rest

against your back lengthwise. A blanket can also be placed over you to stay warm.

Coming Out of the Pose

Using the upper hand, push into the floor in front of the chest. As the torso slightly rolls

forward and begins to lift, place the lower hand on the floor, and push with both hands

up to a seated position. Keep the head heavy and bring it up last.

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Adapting for Different Limitations

For pregnancy, rest on the left side rather than the right, to avoid pressing on the

inferior vena cava, which affects blood flow and oxygen supply to the fetus.

Benefits

Deeply relaxing pose, benefits parasympathetic nervous system activity. Nourishes the

kidney energy. A good transition pose, can be used between a variety of poses, not just

as a final relaxation posture.

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Sequencing
SEQUENCING

In selecting the sequence of poses, it is important to understand the effect they have

on the body. Just as in traditional hatha yoga, the practice of forward bends, back

bends, spinal twists, lateral bends and inversions are sequenced in a way that leave the

spine open and the muscles of the body evenly stretched. It is not recommended to

practice only a series of back bends without a forward bend as a counter-pose. The

choice of poses linked together creates a wonderful balancing and healing effect. You

may add any combination of gentle yoga or the gentle yoga poses recommended to

create a balanced Therapeutic Yoga practice.

Remember to create the class based on the level and needs of your students. Use

common sense as well as your observation skills while following these guidelines:

1. The session can begin with a simple heart-opening pose such as Mountain

Brook, Supported Reclining Pose or simply place a folded blanket under the shoulder

blades. When practicing supported back bends make sure the blanket under the head

and neck is not positioned under the shoulders. This will allow the students to fully

receive the benefit of the back bend (heart and chest opening) and completely relax.

This first pose gives you an opportunity to observe how the group or individual

responds. If people are new to the practice, you may want to hold the poses for shorter

periods of time as they get used to this new experience. It is fine to do more than one

supported back bend, just be sure to finish with a counter-pose for balance.

2. For the second pose, choose a posture that stretches the spine in the opposite,

forward-bending direction. Possible choices are Supported Child’s Pose, Resting Swan,

Resting Dragonfly, and Forward Resting Butterfly.

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 3. If the practice is winding down for a shorter class, the next pose could be

Supported Spinal Twist. Sometimes shorter and simpler is better if people are new to

the practice. If the practice is at least 1.5 hours or longer, the third pose could be

deeper, such as Supported Bridge Pose or Resting Butterfly. You may want to follow

with a forward bend or twist. Possible choices include Supported Child’s Pose,

Forward Resting Butterfly or Elevated Twist. From here, it could be nice to finish with

an inversion such as Waterfall. If a wall or chair is not available, Relaxation Pose with

Legs Elevated can work as a gentle inversion.

4. Always finish with Supported Final Relaxation Pose. As a finishing pose, it helps

to neutralize the spine from the deep openings of the practice. This pose can be

practiced for 15 minutes or longer, enabling the body, mind and spirit to integrate the

experience on a very deep level. Aromatherapy oils applied to the palm of each

student gives them an opportunity to treat themselves to self-healing and nurturing

through massage or palming (rubbing the hands until warm and placing them on the

body.) For virtual classes, they can administer the oil to themselves. This is an ideal

time to lead your students through a guided meditation. Positive imagery and

suggestions help to deepen the relaxation response in the body, fostering the perfect

environment for healing to occur. The use of soft music can enhance the experience.

A period of silence, either while the students are still in the reclining position or at the

end of class in seated meditation, can be a great time of personal insight and

inspiration.

When sequencing your classes, think about the special needs of the students and

choose poses that will be well received. Using your skills of observation, pay attention

to the way the body is responding and make changes in the poses and timing as

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needed. Teaching Therapeutic Yoga is a dance that requires smooth transitions and a

balanced choice of postures for it to be the most beneficial for those who are practicing

with you. In your own practice, be creative and explore what feels good. This will help

you refine your own skills and give you insights into how to best share Therapeutic

Yoga with others.

Sample Sequences

The length of time you spend in the poses may vary depending on how much time

is available and how your students feel. Time frames are suggested, but use your best

judgment when teaching. Total times in the sample sequences below do not include

any transition time for changing poses. Additional gentle yoga can be added before or

after the restorative postures. As they transition in and out of poses, students will need

to move slowly and with complete awareness to retain the deep relaxation of the

practice. Be sure to allow enough time for smooth gentle transitions.

Therapeutic Yoga Workshop: 90-100 minutes

Restorative Pose Gentle Yoga Time

Resting Half-Moon Tracing the Moon 3-5 min. each side
Supported Reclining Pose Arm Circles 10 min.
Forward Resting Butterfly Crescent Moon 5 min.
Resting Butterfly Ankle Circles 15 min.
Supported Child’s Pose Cat-Cow 10 min. (5 min. per
side, head turned)
Waterfall w/o bolster Wave Rolls 15 min.
Elevated Twist Windshield Wiper 5 min. each side
Relaxation Pose w/ Legs Elevated Knees to Chest 20 min.

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Therapeutic Yoga Class: 55-75 minutes

Restorative Pose Gentle Yoga Time

Mountain Brook Knees to Chest 5-10 min.
Side-Lying Resting Pose N/A 10 min
Supported Child’s Pose or Cat-Cow 10 min. (5 min. per
Resting Dragonfly Torso Circles side, head turned)
Waterfall w/ variations Wave Rolls 10 min.
Supported Spinal Twist or Happy Dog Pose 5 min. each side
Elevated Twist Windshield Wiper
Supported Final Relaxation Pose Knees to Chest 15 min.

Practice for Opening the Hips: 35-45 minutes

Restorative Pose Gentle Yoga Time

Resting Butterfly Ankle Circles 10 min.

Resting Swan Swan Rolls 10 min. (5 min. per

side, head turned)
Supported Spinal Twist Happy Dog 5 min. (2.5 min. per
side, head turned)
Relaxation Pose w/ Legs Elevated Knees to Chest 15 min.

Release Your Day Practice: 30 minutes

Restorative Pose Gentle Yoga Time

Mountain Brook Knees to Chest 10 min.

Supported Child’s Pose or Cat-Cow 5 min. (2.5 min. per
Waterfall Wave Rolls side, head turned)
Supported Final Relaxation Pose Knees to Chest 15 min.

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Scope of Practice
SCOPE OF PRACTICE

Bringing practitioners from different fields together in one training raises the issue

of scope of practice. What is your training and area of expertise? What are the limits of

your knowledge and experience? What is your liability coverage in a given situation?

What are your responsibilities?

If you are a nurse, physical therapist, or yoga teacher bringing the techniques of

Therapeutic Yoga into a clinical setting, communication with peers, doctors, and

administrators is crucial, particularly if you are new to the environment. Establishing

good working relationships helps ensure mutual expectations are set correctly

regarding the role of Therapeutic Yoga in the environment you are working in.

If you are a yoga teacher, regardless of whether you are working in a healthcare

setting, or working privately with people with health challenges, honor the limits of

your training, expertise and liability. Be careful not to make recommendations

regarding a student’s treatment or medications. Make sure you understand how the

practice may benefit the condition of the population you’re working with, as well as

any contraindications.

In any case, remember that “I don’t know” is a good answer to any question you

are not sure about. Consult with other practitioners or health professionals for guidance

when needed.

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Healing the Healer: Self-Care
HEALING THE HEALER: SELF-CARE

Therapeutic Yoga is a self-loving practice, an opportunity to honor and nurture the

body. As healing practitioners, we give our love and energy all day long in our work

and encourage those we are working with to take the time to care for themselves. It is

equally important that we take that time for ourselves, to restore our energy and

maintain our health and vitality. We set an example for others in taking care of

ourselves, and through the practice of self-care have more to give.

Try to pay close attention to signs that indicate you are out of balance: exhaustion,

fatigue, sickness, and so forth. These are reminders to move back into balance. As

healers and caregivers, it is easy to over-exert and focus all of our attention on those in

need. Sometimes we are the ones who need the practice the most, and for our long-

term ability to continue to provide healing for others, we must always heal and nurture

ourselves first.

Even if your practice is just a few minutes, give that time to yourself. Ten minutes

in Supported Final Relaxation Pose and a few minutes of deep breathing restores your

energy and reconnects you with the source of healing. Ideally, creating a daily

personal practice will provide direct experience of the rejuvenating effects of

Therapeutic Yoga. It can be helpful, and sometimes crucial, to schedule time for the

practice on your calendar and keep that time as an appointment, just as you would for

a client.

The greatest learning comes from our own practice. Through the insights of our

own experience, we share the gift of Therapeutic Yoga in the most meaningful way.

Our support of other’s healing then comes from a place of our own healing.

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Appendices
APPENDIX A: MUSIC AND AROMATHERAPY

Music

Aeoliah Angel Love

Anugama Tantra
Silent Joy
Healing
The Best of Anugama
Shamanic Dream
Shamanic Dream II
Avahara Slow Wave Journey
Angels In The Atmosphere
In Between Worlds
Cheri Clampett & Jack Lee The Sun & Moon Meditation

P.C. Davidoff & Friends Raku

Koi
Santosh
Buddha, Wind & Fire
Deuter Garden of the Gods
Wind and Mountain
Buddha Nature
Like The Wind In The Trees
Atmospheres
Sea & Silence
East of the Full Moon
Brian Eno Ambient 1/Music for Airports
Thursday Afternoon
Dean Evenson Healing Suite
Tao of Peace
Ocean Dreams
Sound Yoga
Eagle River
Forest Rain
with Scott Huckabay Mountain Meadow Meditation

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Carolyn & Steve Fazio Balance

Jonathan Goldman Holy Harmony

Celestial Yoga
Chakra Chants
David & Steve Gordon Garden of Serenity

Peter Kater Compassion Essence

Fire
Water
with Carlos Nakai Migration

Craig Kohland & Shaman’s Dream Breathing

Ben Leinbach The Spirit of Yoga

Jon Mark Land of Merlin

Alhambra
A Sunday in Autumn
Arturo Peal & Avahara Palpating Layers Meditation

Steve Roach Structures from Silence

Benjy Wertheimer Soul of the Esraj

Voice of the Esraj

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World Music

Samite Pearl of Africa Reborn

Silina Musango
Vieux Diop Traditional Songs Of West Africa

D’Gary & Dama The Long Way Home

Anuna Anuna

Blue Indigo Solstice (Native American flute)

Djivan Gasparyan & Vachagan I Will Not Be Sad In This World

Avakian
Lama Gyurme Rain Of Blessings: Vajra Chants

Choying Drolma & Steve Tibbetts Chö

Assorted Artists African Lullaby

Assorted Artists Latin Lullaby

Assorted Artists At Ease

New World Music Limited Yoga

Guided Meditations
Cheri Clampett and Avahara have collaborated on a series of guided meditations

which, along with other material they have recorded, some for free and some available

for purchase on [Link]. The guided meditations include the Preparing

For Surgery and Healing Mist combination, as well as The Crystal Visioning Meditation,

and an ever-expanding collection of additional meditations. In addition, Avahara and

Arturo Peal also have a Palpating Layers Meditation album (available through Arturo).

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Aromatherapy

Aromatherapy and essential oils have been used for centuries for healing.

Frankincense, myrrh, lotus, cedarwood and sandalwood were used in ancient

Egyptian purification and embalming rituals. Oils such as lemon, clove and cinnamon

were used as antiseptics. In modern day use, essential oil extracts have been shown to

help reduce or eliminate pain, release muscle tension and even ease depression.

In the Therapeutic Yoga setting, placing a drop of essential oil in the palm in the

student’s hand as they are preparing for final relaxation can be a wonderful offering. In

a group setting, it is a good idea to ask those who would like to receive aromatherapy

to turn their palm upward. In a virtual session, you can invite your client to have their

aromatherapy close to where they are practicing, so that when they go into final

relaxation pose, they can administer it to themselves.

You can select oils based on the quick reference guide, choosing blends based on

the needs of the individual or the group you are working with. Remember to remind

your student to avoid the eye area. If they are very sensitive, the bottom of the feet is

the safest place to topically apply the oil. If you know someone in the room is allergic

to aromatherapy, you can distribute the oil as people leave class, to prevent a reaction

during final relaxation in anyone suffering with allergies.

Recommended Aromatherapy Companies

Enfleurage

For the purest of essential oils, we recommend Enfleurage, located in New York

City and also online at [Link]. They import directly from farms and stills,

bringing high quality, fresh, and sparkling essential oils from six continents.

143
 Star Essence

For flower and gemstone essences, we recommend Star Essence, located in Santa

Barbara. Like aromatherapy, they can enhance the benefits of a Therapeutic Yoga

session or class. They have misters with specific blends that can be sprayed in the air

or over the body. For more information go to [Link].

Oshadhi

The following quick reference guide lists essential oils and their specific properties.

You can order Oshadhi oils from their website: [Link].

144
Quick Reference Guide for Aromatherapy

Lavender–Calms nervous system, relieves stress and anxiety, relieves pain, helpful

for respiratory disorders, boosts immune system, good for circulation and indigestion,

helps with insomnia and is soothing when applied to burned skin.

Mandarin–Relaxes spasms, stimulates blood and lymph circulation, eases

digestion, soothes inflammation.

Marjoram–Relieves pain, soothes spasms/cramps, antiviral/antibacterial, good for

headaches, lowers blood pressure, calms the nerves.

Ravensara–Uplifts mood, eases depression, helps with allergies, is a fungicide,

antiseptic, antiviral, aphrodisiac and relaxes mind and body.

Pine–Gives energy, relieves arthritis pain, eases respiratory problems, helps

asthma, gives energy and increases metabolism.

Eucalyptus–Anti-inflammatory, decongestant, aids respiratory problems, relieves

mental exhaustion.

Basil–Good for indigestion, relieves stress, improves blood circulation, relieves

nausea, stomach cramps, mental fatigue, depression.

Geranium/Rose Geranium–Heals scars and reduces the appearance of stretch

marks, promotes cell regeneration, tones the body and balances hormones.

145
 Clary Sage–Uplifts mood, improves digestion, good for PMS and hormonal

balance, increases libido, calms emotions and anxiety, and kills bacteria.

Orange–Anti-inflammatory, antidepressant, antispasmodic, uplifts mood,

detoxifies, calms emotional and nervous tension, regulates heartbeat.

Frankincense–Decreases inflammation, soothes anxiety, heals wounds, fosters

healthy cell regeneration, good for quieting the mind.

Rosemary–Analgesic, anti-inflammatory, good for liver health, relieves anxiety,

mental disorders, depression, headache, rheumatism and respiratory problems as well

as bronchial asthma.

Sandalwood–Boosts immune function, calms inflammation, good for quieting the

mind, helps memory, relieves coughs and colds and soothes nervous afflictions.

Jasmine–Helps with depression and uplifts mood, aphrodisiac, increases libido,

relaxes spasms, regulates menstruation, eases delivery and labor pain, soothes

inflammation and nervous tension.

146
Contraindications

Essential oils to avoid for high blood pressure:

• Hyssop

• Rosemary

• Sage

• Thyme

Essential oils to avoid during pregnancy:

• Basil

• Cedarwood

• Cinnamon

• Clary Sage (okay during labor)

• Clove

• Cypress (okay after 5 months)

• Fennel

• Hyssop

• Geranium (okay after the first 3 months)

• Jasmine (okay during labor)

• Juniper

• Lemongrass

• Myrrh

• Parsley

• Pennyroyal

• Peppermint

• Rosemary

• Sweet Marjoram

• Thyme

147
Essential oils that are recommended during pregnancy:

• Bergamot

• Chamomile

• Cypress (okay after 5 months)

• Eucalyptus

• Frankincense

• Geranium (okay after 3 months)

• Grapefruit

• Lavender

• Lemon

• Mandarin

• Neroli

• Patchouli

• Petitgrain

• Rosewood

• Sandalwood

• Tangerine

• Tea Tree

• Ylang Ylang

148
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STUDIES:

Bankar, Mangesh A.; Chaudhari, Sarika K.; Chaudhari, Kiran D. Impact of long
term Yoga practice on sleep quality and quality of life in the elderly. 2013.

Berger et al., Mediation of the Acute Stress Response by the Skeleton, Cell
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Danhauer, Suzanne C., PhD, et al. Restorative Yoga for Women with Ovarian or
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Dhruva, Miaskowski, Abrams, Acree, Cooper, Goodman, and Hech. Yoga

Breathing for Cancer Chemotherapy–Associated Symptoms and Quality of Life:
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Kiecolt-Glaser J., PhD, et al. Slowing of wound healing by psychological stress,

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McAdam, V., Galamaga R., & Galamaga M. Aromatherapy positively affects mood,
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McCaul, K., D., Solomon S., & Holme D.,S. Effects of Paced Respiration and
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Saeki, Y., & Shiohara, M., Physiological effects of inhaling fragrances. 2001.

Sullivan, Marlysa; Erb, Matt; Schmalzl, Laura; Moonaz, Steffany; Taylor, Jessica
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fnhum.2018.00067/full . 2018.

Toda, M., & Morimoto, K., Effect of lavender aroma on salivary endocrino-logical
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157
DVDS:

Clampett, Cheri. Level One Yoga Class, For Integrating Mind, Body & Sprit. Cheri
Clampett & Joseph LePage, 1997.

Peal, Arturo. Rainy Day Practice: Gentle Therapeutic Yoga. Arturo Peal, 2013.

ONLINE VIDEOS:

[Link] - Register with code “CHERI” or “ANATOMY” for 30 days

free. Both Cheri and Arturo are featured teachers.

APPS:

[Link]. Muscle System Pro III.

[Link]. Skeleton System Pro III.

eMedia Interactive. Pocket Body.

Insight Timer (for meditation)

WEBSITES / EMAIL / FACEBOOK / INSTAGRAM:

[Link]

[Link] | cheri@[Link]

[Link] | bodystudies@[Link]

[Link] | [Link]@[Link]

[Link]/TherapeuticYoga

[Link]/[Link] | Instagram: therapeuticyogatraining

[Link]/arturosurfs | Instagram: arturosurfs

[Link]/avahara

158
APPENDIX C: BLANKET FOLDS

Square Square Long Square Short

Square w/Roll Square Long Roll Square Short Roll

Double Square Roll Square S Prep Square S

Square Long Half Rectangle Rectangle w/Roll

Rectangle S w/Neck Roll Rectangle S Rectangle S w/Roll

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Blanket Folds for Head and Neck Support

One square folded blanket positioned under

the head is a good choice when practicing

poses where there is pressure on the cervical

spine, but padding is still desired. This is also

appropriate for people who prefer a little

padding but no lift.

To make a cervical role, take a square folded

blanket and partially roll it to get just enough

circumference to support the curve of the

neck without lifting the head. The remainder

of the blanket should rest underneath the

head in a flat manner. This is a good

variation for flattened cervical curve.

The square long blanket fold can also be

used under the head to help the forehead

remain higher than the Adam’s Apple. This

can be useful in cases of kyphosis (rounding

of the upper spine). Two blankets or one

blanket with a pillow for softness can also be

a good choice.
160