Phase 1 · Two Weeks at the Wall

Part of the 8 Week Yoga Program for Balance in Early to Moderate Parkinson’s

10 Minute Daily Yoga Sequence for Parkinson’s

Ten minutes on the days between. Standing at a chair, a little spine, and down to the floor.

The short one, for the days between the longer sessions. Ten minutes, five movements, and a chair for the standing part. It is deliberately the same shape as the long sessions so that nothing about it needs learning: stand, move the spine, turn, lie down, get up slowly.

10 min · Level 1

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When it helps

On the days between the main sessions, during an on-period. Ten minutes. A chair, and the floor or a bed. This is for early to moderate Parkinson’s, where you can stand and walk unaided or with a stick. Practise with a solid chair in front of you for every standing position, and with someone in the room if balance is uncertain. It is an addition to physiotherapy and your medical care rather than a replacement for either. Get up slowly at the end.

Balance

Two minutes of deliberate weight shifting with a hand on a chair. Little and often does more here than long and occasional.

Posture

Spinal extension every day, against a stoop that works on you every day.

Availability

Ten minutes fits into an on-period without planning around it.

Ten minutes

Standing, spine, turn, floor, and a slow way back up.

Tadasana

2 min

Mountain Pose

One hand on a chair back, feet hip width. Shift your weight forward, back, and from foot to foot. Slowly.

The same two minutes as the long session. Familiar is what makes a daily practice actually daily.

Learn more about Tadasana

Marjaryasana

2 min

Cat Pose

Hands and knees, or seated over the thighs, rounding on the out breath.

The spine, in the direction that is usually easy.

Learn more about Marjaryasana

Bitilasana

2 min

Cow Pose

Chest forward on the in breath. Give this one the same time as the last, or a little more.

The direction that is usually hard, and the one that argues with the stoop.

Learn more about Bitilasana

Parivrtta Sukhasana

1 min each side

Revolved Easy Pose

Sitting, a gentle turn each way, hand on the opposite knee.

Rotation daily. It stiffens faster than it loosens.

Learn more about Parivrtta Sukhasana

Apanasana

1 min

Knees to Chest Pose

On your back, knees towards the chest. On a chair, draw one knee up at a time.

A small ending, with a version that does not need the floor.

Learn more about Apanasana

Savasana

1 min

Corpse Pose

Still for a minute. Then roll to your side, wait, sit up, wait, and stand holding something.

One minute, then the slow way up. Every session in this program ends the same way for the same reason.

Learn more about Savasana

Phase 1 · Weeks 1 to 2

This practice is part of a program

It belongs to Two Weeks at the Wall, the first phase of the 8 Week Yoga Program for Balance in Early to Moderate Parkinson’s. The program says how often to practise it, what comes before and after, and when to move on.

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Integration

On the days between the main sessions, for the whole eight weeks and afterwards. It works at a kitchen counter with a chair in front of you.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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Make it yours

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