Phase 2 · Strength, Mostly Lying Down

Part of the 8 Week Adaptive Yoga Program for Balance After Stroke

35 Minute Yoga Sequence for Strength After Stroke

Weeks four to six. Standing at a wall to begin, then the floor, where back and leg strength are built without any risk of falling.

The middle three weeks are where the strength work happens, and almost all of it is done lying down. Back extension on your front, a hip lift on your back: these are the positions in the documented protocol that build what standing later depends on, and they do it with the floor already underneath you. The standing part comes first, at a wall, and it is brief.

35 min · Level 2

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When it helps

For weeks four to six, twice a week. Thirty-five minutes. A wall, a mat, and a cushion. This is for the chronic, stable phase, at least six months after a stroke and after rehabilitation has finished. It is an addition to your rehab rather than a replacement for it. Every study behind it ran in person with a yoga therapist who could steady someone. Practise where you can reach a wall or a solid chair, and with someone nearby if standing is uncertain.

Strength

Back, hips and legs. The muscles standing up from a chair actually uses, trained where a wobble costs nothing.

Balance

Standing at a wall for the first few minutes, with a hand on it throughout. That is the whole standing exposure in this phase.

The affected side

Lying on your front, both sides work together whether you can feel them equally or not.

At the wall

Ten minutes standing, with one hand on the wall or a chair back the entire time. Sit down at any point.

Tadasana

3 min

Mountain Pose

Stand with your back or one side to a wall, feet apart, one hand touching it. Shift your weight slowly onto one foot, then the other. Never let go of the wall.

Standing weight shift with a hand on something solid. This is the safest form of standing balance work there is.

Learn more about Tadasana

Parshva Tadasana

2 min each side

Mountain Pose with Side Bend

One hand on the wall, the other arm reaching up and over a little. Small. The hand on the wall does not move.

Reaching in one direction while staying steady is what balance is in daily life. The wall makes it safe to practise.

Learn more about Parshva Tadasana

Urdhva Hastasana

2 min

Upward Salute

Both arms lifting as far as they go, standing at the wall. If one arm goes less far, lift it as far as it goes and no further.

Both arms together again, and a chest opening after weeks of seated forward work.

Learn more about Urdhva Hastasana

On the floor

Twenty-five minutes with the floor already underneath you. This is where the strength part of the program lives.

Marjaryasana

2 min

Cat Pose

On hands and knees, rounding the back on the out breath. A folded blanket under the knees if they are sore.

The transition down to the floor, and the movement that reintroduces the spine once you are there.

Learn more about Marjaryasana

Bitilasana

2 min

Cow Pose

Chest forward on the in breath. Move slowly between the two, several times.

The other half. Both directions in the same breath rhythm as the earlier weeks.

Learn more about Bitilasana

Ardha Bhujangasana

1 min, three times

Baby Cobra

On your front, forearms on the floor, chest lifted a little. Elbows under the shoulders. Rest flat between each one.

Back extension with the forearms taking the weight. Gentler than a full lift and it is where the documented protocol starts this work.

Learn more about Ardha Bhujangasana

Shalabhasana

30 sec, three times

Locust Pose

On your front, lifting the chest and legs a little. Small counts. Rest flat for a full breath or two between each one.

The back of the body, which is what holds you upright when you stand. Half an inch of lift is a real repetition.

Learn more about Shalabhasana

Setu Bandha Sarvangasana

1 min, three times

Bridge Pose

On your back, feet flat, hips lifting. Push evenly through both feet, and check whether one is doing more. Or rest the hips on a block and lift nothing.

Hips and legs, and the most direct rehearsal there is for pushing up out of a chair.

Learn more about Setu Bandha Sarvangasana

Finishing

Seven minutes, and then get up slowly with a hand on something.

Apanasana

2 min

Knees to Chest Pose

Knees towards the chest, arms loose.

A small shape after the back work, on the way to lying flat.

Learn more about Apanasana

Savasana

5 min

Corpse Pose

Flat, cushion under the knees, covered if you like. Roll onto your side before you get up, and take your time.

Rolling to the side and pushing up from there is the safest way off a floor. Doing it unhurried every session makes it automatic.

Learn more about Savasana

Phase 2 · Weeks 4 to 6

This practice is part of a program

It belongs to Strength, Mostly Lying Down, the second phase of the 8 Week Adaptive Yoga Program for Balance After Stroke. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Twice a week for weeks four to six, with the ten minute seated sequence on a third day. If getting down to the floor and back up is not reliable yet, stay with the seated sequence and add the wall section to it.

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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