How To Modify Sun Salutations for Limited Mobility: Teaching Tips with Rachel

Рет қаралды 2,815

Жыл бұрын

Do you want to practice the sun salutations, but perhaps need a little more support or are working with limited mobility? In this video, we look at how you can modify surya namaskar and use a chair for support. This is a great variation to have in your back pocket for your personal practice as well as when you want to give more stabilizing options to your students.
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Пікірлер: 18

@theMissingLibrary 3 ай бұрын

Thanks Rachel for taking the time to explain how to modify the sun salutation. I am getting back into yoga after a hiatus of many years. I tried the unmodified one, and realised how the limbs were not working so well at 68. I'll try the modified sun salutation standing and using the chair.

@RachelScottYoga 3 ай бұрын

Hi Paul! Chairs are GREAT - let us know how it goes! (And welcome back!)

@lauinesjunges Жыл бұрын

Thanks Rachel, you are amazing! When you began the first seated sun salutation, I felt a big connection with the present moment and a lot of peace (just by watching you breathing in and lifting your arms up!)😌 Also I'm really grateful for how you share so many tips in a simple way, with a contagious enthusiasm! 😃 Thanks again for the video and have a great day! 💕

@RachelScottYoga Жыл бұрын

Ah the breath! That's so beautifully shared, Lara~ it's amazing how one conscious breath can shift so much. 💛I'm glad that you're here and that the shares are useful!

@loripinello5501 Жыл бұрын

Great for me. Just rehabbing after hip replacement surgery. I have avoided getting up and down from floor for several years. Looking forward to being able to move on to full Sun salutation soon. This feels like good small step.

@RachelScottYoga Жыл бұрын

That's wonderful Lori - wishing you very well on your journey to recovery!

@yogawithmargie Жыл бұрын

Thank you Rachel! I love the options . I teacher chair yoga & enjoy having these opitons to offer my students!

@RachelScottYoga Жыл бұрын

That is awesome Margie! I've become such a fan of the chair; it's really pretty amazing how much we can do with it! 💛

@inkbugdesign 8 ай бұрын

Rachel, thanks for this. I used to be able to do full sun salutations when I was younger, but at 60 I find myself too stiff and inflexible and unable to get down to the floor ... what I would love is instruction on how to transition from the modified chair positions to, in time, being able to do them on the floor like I used to.

@RachelScottYoga 8 ай бұрын

Hallo! Chair sun salutations are so good. I think that when you can do downdog and a chair and walk your feet behind your hips (you may wish to try this with your chair against a wall, we don't want it to slide) or when you can do the chair plank to chair updog position with steadiness, then you could consider coming to the floor. To bridge the gap, you may use a step stool as your chair as an intermediate prop between the chair and the floor. But again, you may wish to put these against the wall to avoid any slippage and make sure that you are steady. Something like this :) www.amazon.com/s?k=small+plastic+stools&crid=UOFNTU3GYJ95&ref=nb_sb_ss_shopnav-of-top-exp_1 Let me know how it goes!

@inkbugdesign 8 ай бұрын

@@RachelScottYoga sounds logical! :) Thank you!

@joystar7772 2 ай бұрын

I'm thrilled that I found you online and am learning so much. I have two total knee replacements (last year) and while recovering I did that modified sun sal with the exercise bench in the exercise room in the apt. building where I live. I can now get down onto my knees in child pose and modified pigeon. My left knee is 10 months old; my right 6 months. Anyway... do you think that maybe you could you help me with shoulder strengthening ? is there a video from you about that? Your verbal cue (on another video) to turn the biceps to the front of the mat when weight bearing on the hands was so helpful!! I can't get into side plank and i know my shoulders/upper body is weak. Aside from doing mini pushups/chaturanga, what else can I do to improve upper body strength so that I can do a side plank? I hope it's ok to ask that here. I'm 76 years old and walk and ride an exercise bike for exercise but i love yoga and want to do more. Side plank and wild thing are dreams that I have. Thank you. for any tidbit you can offer for upper body strength. Bringing shoulder blades into my back is a difficulty and that's where i feel strain sprain sometimes along with my necks. Sorry to go on. I admire you very much for your knowledge and willingness to share it.

@RachelScottYoga 2 ай бұрын

Hi Joystar! Way to go on working with you knees! most folks I know who get knee replacements are VERY happy afterwards. I'm glad it's progressing well. With side plank, you're looking to increase shoulder strength and core strength, targeting the obliques. Some good ol' bicycles may help there, and scapular pushups (moving shoulder blades, keeping arms straight). Check out my video on getting into wild thing (and stop in the side plank). That shoulder stability is key. Also, make sure you're doing push ups with excellent form (core engaged, scapular stabilized, only bending elbows). My fave personal trainer Tracey Bauer prefers you do push ups with straight legs, even if you do them against the wall or hands on chair to start to make it more accessible. Also work on your hand position in planks, make sure to use your whole hand and get thoser inner edges down. And baby steps! :) Wild Thing Vid: kzfaq.info/get/bejne/eN54o7l4sK3HcZc.html

@cristinamunoz6389 Жыл бұрын

thank you Rachel! it would be great if you could share more options for students with mobility limitations.

@RachelScottYoga Жыл бұрын

Will do more! For others looking as well, check out Accessible yoga 😄💛

@KarinYogaLife 11 ай бұрын

Awesome Rachel. I teach a variation of this standing Sun Sal to my chair yoga students and It's great. I tend to avoid the rounding of the spine as I'm concerned about them having osteoporosis, and the rounding not being good for them. Any thoughts about this?

@RachelScottYoga 11 ай бұрын

Hi Karin! Depends on the spine I’d say? Movement is good for joints, I’d say to let them explore what they can do within a pain free range of movement. What do you think?

@KarinYogaLife 11 ай бұрын

Hi Rachel! Thanks for your quick response! I went to a Yoga for Osteoporosis workshop recently and one of the things they talked about is how many women have osteoporosis or osteopenia and are not aware of it. It was suggested that women over a certain age generally avoid rounding of the spine as much as possible as this can compress the vertebrae and can cause fractures. I agree totally with you that we should be moving in all directions if it's safe for us. My uncertainty comes from knowing that I teach women over 60 + some of whom may have osteoporosis and not know that they have it. As far as I know, there aren't many symptoms (i.e. no pain), so that's why I tend to avoid rounding but maybe I overdo it and some rounding is ok/actually good for them? @@RachelScottYoga