what do you need to know?

People who have started practicing yoga notice significant differences in their well-being. The great thing is that these Buddhist physical exercises can be practiced not only by those who are completely physically healthy. Even people who are wheelchair-bound can perform many of the exercises and thereby benefit themselves. If you are affected and want to live a more conscious and mindful life, the tips in this article might be for you.

Yoga and wheelchairs: Are they mutually exclusive?

The answer is no. The two are not mutually exclusive and can be wonderfully combined. Are you a wheelchair user yourself or do you know someone who is? If so, you should know that the exercises from Kundalini Yoga are particularly well-suited for these people.

Yoga doesn't require full physical activity. The advantage is that you can train your body and mind even while sitting.

In addition to physical activity, mental relaxation is of course important, and you can achieve this well with the appropriate physical exercises. Pranayama and meditation also play an essential role in Buddhist teachings. These help you feel more relaxed in everyday life.

Wheelchair yoga: How is it done?

Please note that yoga practice should always be tailored to your individual conditions and limitations. If you are unsure, you can discuss your situation with a doctor or your yoga instructor to ensure you get the most out of your practice.

In a yoga class, you learn to connect with yourself, to feel yourself, and to move and mobilize your body gently and lovingly. A little physical activity is especially beneficial for those who are wheelchair-bound all day.

• During one hour, you will learn to increase your awareness of your body by trying out exercises such as shoulder raises or core stretches .
• The breathing exercises are of great importance and you can continue to do them in your wheelchair or, if you wish, on your meditation cushion in a chair.
• Experienced yoga teachers explain that elements of the Sun Salutation can also be performed in a wheelchair. The poses require only slight adjustments compared to yoga exercises performed on the mat.
• A gentle twisting exercise, a small cobra pose while sitting, or the palm pose (where you stretch your arms up and interlace them while keeping your spine long) can all be easily performed by a wheelchair user.
• If you want to go even deeper, you can get support with the asanas, allowing you to practice even more exercises. This makes postures like forward bends possible even while sitting.
• Depending on your mobility, certain physical exercises may be possible on the mat . For example, you can get into child's pose or proper cobra pose while lying down.

How should the yoga class be structured?

Basically, the structure of the yoga session is similar to a normal one, meaning there don't necessarily have to be any differences in the procedure.

• At the beginning, it's important to arrive gently with a few deep breaths to feel more calm within yourself right from the start and to let go of old thoughts and feelings. This relaxation will naturally spread even further throughout the class.
• Now you start with the physical exercises you'd like to do. If you're with someone, the range of possible exercises may expand, and as we all know, yoga is much more fun with someone than alone.
• Always remind yourself to breathe deeply and to feel the connection to yourself and your heart space.
• The length of the yoga session should be tailored to your needs. Listen to your instincts and figure out how much you want to practice. If you're in a yoga group, the schedule will be set, but even then, you can stop at any time and move into a relaxing position.
• Meditation or breathing exercises are often incorporated at the end to strengthen your connection to yourself and bring you even more into the here and now. During meditation, you can observe your thoughts and feelings. It can often be advisable to journal a bit afterward to write everything down. Whether you want to do this is entirely up to you—listen to yourself.

What else should you consider?

A person with a disability can perform many asanas in a similar way, so additional equipment such as a yoga block or bolster can be useful.

• If you have the opportunity, it's recommended that you practice your first exercises with a yoga teacher who offers inclusive yoga. This ensures that you receive all the important information and perform the exercises correctly. There are often courses where you can gain initial experience together with other yogis.
• Comfortable clothing is essential. Choose loose, comfortable sweatpants or leggings and a comfortable T-shirt or sports bra.
• Play gentle music to help you relax even more deeply during breathing exercises or meditation.
• Start slowly and progress gradually. You don't have to do all the exercises perfectly right from the start. Yoga is a matter of practice, and you can be very gentle with yourself, practice patience when faced with difficulties, and don't lose the courage to continue.

Are you in a wheelchair yourself? If so, have you ever tried yoga? What are your experiences? Can you report any positive effects from the asanas?