Take Care
Tiffany J. Nhan
Slowing down with yoga
Created by Tiffany J. Nhan, MSW/PhD student
Photos by Stephen Gabris
Yoga has been life-changing for me, and making yoga more accessible is a lifelong goal of mine.
I have practiced yoga for the last decade and have taught for the last three years as a 200-hour registered yoga teacher. I have experience integrating yoga for marginalized communities through teaching free Fitness in the Park classes, creating a trauma-informed yoga curriculum for Black, Indigenous and People of Color (BIPOC) youth, and volunteering my time to teach yoga for BIPOC communities.
Here are some yoga poses you can do from the comfort of your own home or even in your office.
Yoga mat poses
Lotus pose with hand mudras
Find a comfy position on your mat and come into a seated position. Pointer fingers to the thumbs. Begin a deep breathing exercise, breathing in and out of the nose.
Seated wide fold
Extend your legs wide apart and point the feet. Maintain a long spine and keep your back straight. Ground through the hips.
Forward wide fold
Extend both legs wide apart and point the feet. Bend forward from the hips.
Seated side stretch
Bring one leg in while keeping the other leg extended. Reach your hand over your head toward your extended leg for a side stretch. The other hand reaches toward your toes.
Seated one leg forward fold
Bring your hands to the other side and lean over your knee. Hinge your hips forward and come down to your hands or forearms.
Downward dog
Come onto all fours. Spread your fingers wide and press firmly into the palms. Lift your hips toward the ceiling. Keep a slight bend in the knees. Keep a long and straight spine, aligning your head.
Child’s pose
Lower your knees back down to the floor and gently sit back on your heels. Bring the big toes to touch; extend the hands forward to the top of the mat. Rest your shoulders and allow your forehead to rest on the floor.
Chair poses
Chair wide leg pose
Widen your legs to either side of your body. Use your hands to push your knees outward. Gently look up and down to stretch out the neck.
Chair seated forward fold
Adjust the space between your legs as needed. Gently hinge the upper body forward and bring your hands down toward the floor.
Chair extended leg side stretch
Extend one leg out and reach toward your ankle for a side stretch. The opposite hand slides to rest on your thigh.
Chair shoulder stretch
Bring the extended leg back in; your hand slides up to rest on your knee. The opposite hand gently comes up to your thigh, gently twist your body as you look over that shoulder.