Learn More About Gentle Yoga for Beginners
Gentle Yoga is perfect place to start for the blind and the visually impaired that are new to yoga. Joseph Simek designed a gentle yoga sequence for absolute beginners. There are no standing poses, so there is nothing to worry about. Once you are on your yoga mat on the floor, that is where you stay. Every posture is thoroughly described with suggested modifications. You will need a quality yoga mat for comfort and safety, a pillow or two for support. If you have wondered about yoga, this is the place to start.
Fitness Descriptions Provide More Detail
These detailed fitness descriptions are in addition to our audio programs. They explain in more detail the exercise movement, as well as modification, in both audio and text format. They were created by a blind exercise advocate to make the exercises easier to understand and provide a more in depth workout experience. Below is just a sample of a few movements in this workout program. Fitness descriptions are included with every workout.
1 - Introduction, 2 - The Yoga Mat, 3 - Classic Seated Yoga Pose, 4 - Conqueror Breath, 5 - Neck Rotations, 6 - Wrist Rotations, 7 - Shoulder Rotations, 8 - Ankle Rotations, 9 - Knee Bends, 10 - Tabletop, 11 - Cat Cow, 12 - Knee and Hip Warmups, 13 - Wrist Counter-Stretch, 14 - Sunbird, 15 - Downward Facing Dog, 16 - Cobra, 17 - Child Pose, 18 - Forward Fold, 19 - Seated Twist, 20 - Bound Angle Pose, 21 - Bridge Pose, 22 - Reclining Pigeon, 23 - Reclining Twist, 24 - Relaxation Pose, 25 - Final Thoughts
Sample Exercise Descriptions
3 - Classic Seated Yoga Pose
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Text Description:This is a classic pose used for yoga and meditation, and is also referred to as the lotus pose. Sit in the center of your mat with your legs out in front of you. If you are more comfortable, you can sit on a pillow, folded blanket, cushion, or a yoga block. There is no shame in making a modification to any of the poses that will increase comfort and minimize pain. Bring either foot in toward your body so that your heel is pointed in toward your groin. Bring your other foot in as well, crossing your legs at the ankles. Both knees should naturally fall out toward each side. If you need to support your knees, you may want to use yoga blocks, cushions, or similar items for this purpose. If you are not comfortable crossing your knees at the ankles, just allow the outer sides of each foot to rest on the floor, one in front of the other. Sit tall, with your hands on your thighs. Your hands should be facing palms up, which is an open and receptive position that also helps with breathing. Your spine should be straight, and your shoulders back and down. Your ears, shoulders, and hips should all be aligned.
5 - Neck Rotations
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Text Description:Sit tall in the lotus position, with your shoulders back, down, and relaxed. Start by inhaling as you drop your chin to your chest. Then, gently bring your right ear toward your right shoulder. Then, tilt your head back while continuing to inhale. As you start to slowly exhale, bring your left ear toward your shoulder, then drop your chin back down to your chest. Be sure that when you tilt your head back, you do not do this to the point of discomfort. If you have pain when tilting your head back at all, simply modify the exercise so you are essentially doing a half circle made by dropping your right ear toward your right shoulder, dropping your chin to your chest, and then dropping your left ear toward your left shoulder. Do this rotation three times, and then reverse. When your mind wanders, which it will, bring your focused attention back to your breath.
9 - Knee Bends
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Text Description:Your Legs are extended in front of you as described in the previous exercise, and your shoulders are back and down. Use both hands to lift your right leg off the floor a few inches as you inhale. While you exhale, place your hands below your knee, and bend your knee in toward your chest. Follow the instructions in the audio workout to know when to do the same thing on the left side.