Being in a wheelchair can seem like an insurmountable challenge, but what if we told you that you can stay in shape both physically and mentally with wheelchair yoga? There are many yoga practitioners in the world who need wheelchair assistance, and who’ve mastered the art of wheelchair yoga. We bring to you a few exercises that you can start with and build on as you grow.

It is key, right at the outset, to follow a few guidelines. Do not practice alone, make sure you have someone to provide wheelchair assistance should you need it. You should be relaxed and try to breathe normally throughout the routine. And don’t forget to stretch before you begin.

Seated cow pose

Hold your chair on the sides and sit straight. Gently lift your head upwards as you inhale and expand your chest while carefully arching your back. Hold the pose for a few deep breaths before coming back to your normal position. Repeat at least thrice, and increase repetitions as you grow more experienced.

Seated side stretch

This yoga pose focuses on the obliques. Go only as deep as you’re able to without hurting yourself. Lift one arm over your head as you inhale while your other arm rests on the side for support. Exhale as your arm reaches as far as possible over your head, stretching sideways. Hold the pose for five breaths as you continue breathing deeply. Inhale as you come back to the centre and switch sides. 

Seated forward bend

This pose is great for hips, the lower back and hamstrings. Sit straight, lengthening your spine and exhale as you bend forward as far as you can go. Hold your wheelchair on the sides for support. Breathe deeply as you hold your position for a few breaths before slowly rising back up to your tall seated position. 

Seated twist

Relieve tension in your back with the seated twist. Inhale, place your right hand across on your left leg and exhale as you twist to look over your left shoulder. Continue breathing as you hold this position for a few breaths, then gently switch to the other side.

Seated tree pose

While the tree pose is a beginner’s exercise that teaches balance and develops core strength, the seated version is also helpful. It stretches out your spine and back and tones your arms and stomach. With a straight back, fold your hands together and raise them over your head, stretching as high as possible. Breathe normally, and stay in this position for a few breaths before bringing your hands down. If your feet do not reach the floor comfortably, you can place a yoga blog to rest them on so that you can stretch your torso without issues.