Table 1 Overview of yoga poses
From: A pilot study of yoga as self-care for arthritis in minority communities
| Â | Description | Yoga poses |
|---|---|---|
Laying foundation: | Â | Â |
Classes 1-2 | Warm-up: | Upper body stretches, staff with leg lifts |
Sun Salutations (one side): | Forward fold, mountain (two sides for class 2) | |
Standing poses: | Tree, warrior II | |
Sitting poses: | Head to knee, spinal twist, yogic seal | |
Relaxation: | Sivasana, tense and release, progressive body scan | |
Closing: | Side lying, cross-legged | |
Class 3 | Discussion of balance poses | Tree, king dancer |
Classes 4-5 | Arm balancing and reclining poses | Inverted plank, (lying) extended leg pose, (lying) spinal twist |
Classes 6-7 | Arm/leg extensions and hip openers | Table and cat/cow-extend arm & opposite leg, downward facing dog-extending one leg, bridge with leg extension, butterfly |
Classes 8-9 | Intro to gentle back bends | Sphinx, locust, bow, camel |
Classes 9-10 | Stamina building | Four sun salutations |
Class 11 | Â | Poses for sciatica |
Class 12 | Â | Pose modifications using the wall |
Class 13 | Â | Restorative poses |
Classes 14-16 | Â | Review, practice, wrap up |