6
Chapter
The basic exercises
General introduction: basic exercises General introduction: basic exercises
General introduction: basic exercises General introduction: basic exercises
- They should understand why they are
practicing the chosen exercises.
- They should enjoy the exercises and look forward
to continuing to practice them. The therapist or
instructor who is teaching the exercises should
also enjoy the process.
The therapist’s own posture and movement patterns
should set a good example. This is important for
patients and also to protect therapists and teach-
ers, who should themselves be in good condition,
and only teach from their own experience and
understanding.
We have collected together this set of basic
exercises as a tool for therapists, instructors, and
patients. The exercises are divided according to the
areas of the body. This is not a strict division; rather
it is a focus. Some exercises are similar for differ-
ent areas, focusing on different areas, sensations, or
movements. A different emphasis or applying a prop
in a different way brings the focus to another area.
For example, in supported forward bending, plac-
ing a rolled blanket underneath the lower abdomen
targets the lumbar spine (exercise 1.7, Figure 6.13),
whereas placing the rolled blanket underneath the
costal arches targets the dorsolumbar junction and
the lower ribs (exercise 2.7, Figure 6.49). For each
area there are exercises emphasizing one or more
aims. These aims are stated at the start of the exer-
cise. In each and every exercise you should aim for
a good quality of breathing. The rib exercises are
particularly helpful to improve breathing.
These basic exercises are modified from more
complex yoga āsanas or their preparation. Most of
these basic exercises are teaching details of āsanas
and help us to understand fine adjustments of the
āsanas. Even if the exercises are small and subtle it
is important to integrate them into a good all-over
posture while working with the whole body in a sen-
sible way. An important example is to maintain a
stable position of the pelvis and keep the spine lifted
while practicing exercises for the thorax, shoulders,
cervical spine, or head. Therefore these basic exer-
cises are yoga exercises, too, particularly as we put
a great deal of emphasis on applying the principles
of mindfulness, variety of exercise approaches,
economical practice, precision, and finetuning
during exercising. All the principles are relevant for
all exercises, and should be applied during practice.
Mindfulness is paramount among the principles (see
Chapter 2) and particularly connects to the spirit of
yoga. It underlies all the other principles: variety,
economical practice, precision, and finetuning.
The exercises are not meant to be carried out
one by one as presented here. They can be selected
and combined for each patient according to the
diagnosis. The sequences should gradually increase in
intensity and finish with a quiet exercise or Śavāsana
(see Chapter 7). Some of the basic exercises have
several variations. This was designed to cater for the
great variety of anatomical shapes and movement
possibilities, to meet individual needs.
As emphasized in Chapter 3, it is essential to
carry out a thorough case history and examination,
including contraindications in certain conditions.
Keeping in mind your patient’s particular aims and
selecting and applying the exercises accordingly,
this approach can be applied to many conditions. In
particular it is useful to help target restricted areas
and protect hypermobile ones, which is fundamen-
tal in many musculoskeletal problems. Patients who
have many symptoms will probably already have
had a lot of therapy. Do not add more; rather start
the patient on exercises he can still do to encourage
him. Other exercises can gradually be added to help
the body correct itself and improve the patient’s
chance of self-healing.
It is important to respect patients’ abilities and
restrictions. Many of the exercises can be modi-
fied to meet the needs of different patients. If, for
example, patients find it impossible to lie down or
get up from the floor, they can practice the exer-
cises on a bed or couch or table. It is also worth
thinking about exercises that improve getting up. If
patients cannot lie flat, particularly older patients or
those with circulatory problems, many of the supine
postures can be modified with the head or thorax
raised. Many modifications for positioning patients
on the treatment table can also be applied to exer-
cise positions, and throughout the practical sections
we have given suggestions for using props. There are
countless variations to modify and adjust exercises
to individual needs. As mindful exercising is one
of our fundamental exercise principles, awareness
