6 Minute PHitness – Yoga for Pulmonary Arterial Hypertension
6 Minute PHitness – Yoga for Pulmonary Arterial Hypertension
This mostly seated yoga exercise routine designed for people living with pulmonary arterial hypertension (PAH) emphasizes stretching and breathing while engaging the back, legs, arms, and core. Follow along for 6-minutes of energizing zen, pushing pause whenever you need to.
Don’t forget to ask your doctor before starting an exercise routine.
Visit PAHInitiative.com for more information about living with PAH.
Content
8.22 -> welcome to six minute fitness a low
11.82 -> impact workout with the only thing
13.679 -> you'll ever need is your own body
15.48 -> resistance a chair or two and six
18.42 -> minutes
19.5 -> Let's get fit
23.58 -> sit at the edge of your chair hands
26.22 -> rested on your lap
28.859 -> as you begin to inhale through the nose
31.14 -> fill the body with air
34.26 -> as you exhale through the mouth empty
36.84 -> the air completely
39.36 -> keep the steady breath throughout your
41.219 -> workout
47.94 -> inhale
49.26 -> exhale arms up overhead
52.92 -> deep inhale
54.48 -> grab one wrist grow tall and Bend from
57.48 -> the waist feel the stretch in your left
59.82 -> side
61.14 -> come back to center switch wrists and
64.44 -> grow tall before bending to the left
66 -> feeling the stretch in the right side
69.34 -> [Music]
75.299 -> come back to Center
77.1 -> inhale and exhale as you lower the arms
80.22 -> to your sides
83.52 -> inhale exhale
88.38 -> inhale and fold forward chin to chest
92.64 -> lift the chin exhale and lower
96 -> inhale Arms Reach Out And up exhale
99.96 -> hands lower
102.78 -> and again
104.64 -> let the breath carry the movement
116.159 -> inhale to the top
118.02 -> and exhale to lower
122.52 -> inhale arms to the top and exhale fold
126.719 -> forward to the second chair
128.52 -> lift off the chair
130.319 -> straightening your legs feeling a
132.599 -> stretch in the hamstrings
134.64 -> gently pedal the legs to increase the
136.86 -> stretch and loosen up the hips
140.94 -> as you press your chest down to the
142.8 -> floor pull away from the chair just
144.78 -> slightly to add the stretch in your
146.58 -> spine
148.459 -> exhale sit down on the chair inhale to
152.52 -> the top
154.28 -> exhale to lower
158.34 -> bring your hands to your chest
162.18 -> as you press into the midline twist to
164.7 -> the left
167.28 -> hinge forward resting the elbow on the
169.739 -> outside of the knee
172.08 -> option to stay here for
174.48 -> or open the arms feeling a deeper twist
177.239 -> in the spine
182.04 -> bring the body upright and it's back to
184.62 -> the center before moving to the other
186.12 -> side
188.16 -> keep length through the spine growing
190.68 -> tall in all directions
205.9 -> [Music]
212.34 -> pull the right knee into the chest grab
214.86 -> the ankle and place it onto your left
216.659 -> knee
217.62 -> pressing the right knee down to your
219.36 -> lowest point
221.099 -> grow taller as you feel the stretch to
223.2 -> the outer hip
224.76 -> raise the knee back to the chest and
227.04 -> grab the big toe with your first two
228.54 -> fingers of your right hand extend the
231.18 -> arm straight out from the shoulder for a
234 -> greater stretch lengthen the leg as
236.04 -> straight as you can
238.5 -> release the knee back to the chest
240.06 -> before replacing to switch sides
252.08 -> with every change keep growing taller
255.299 -> from the top of the head to increase the
257.28 -> stretch in the back of the leg
259.799 -> for the biggest challenge carry a leg to
262.919 -> the side opening the hip
272.36 -> replace the feet hip width
275.58 -> grab the front edge of the chair and
277.8 -> round through the lower back
279.66 -> engage your core as you lift the right
281.58 -> leg up to your highest point release the
284.28 -> arms forward pulling the ABS tighter to
286.68 -> the spine
289.02 -> as you release the leg bring the body
291.419 -> upright inhale and exhale before
294.12 -> switching sides
299.96 -> with the knee up to the chest think of
303.06 -> folding yourself in half ABS pulling
305.759 -> deeper every exhale
311.41 -> [Music]
317.34 -> for the greatest challenge
319.139 -> engage the entire core as you lift your
321.36 -> heels or toes off the ground
327.66 -> [Music]
333.78 -> the arms
335.58 -> inhale and fold forward chin to chest
340.139 -> inhale
341.699 -> lift the chin
343.62 -> tail lower
345.3 -> inhale Arms Reach Out And up exhale
348.539 -> hands lower
350.639 -> and again
353.16 -> let the breath carry the movement
355.97 -> [Music]
363.78 -> inhale to the top
366.3 -> and exhale to lower
370.08 -> with hands rested on your lap
372.479 -> bring Focus to your breath to finish
375.6 -> big inhale through the nose and exhale
378.36 -> through the mouth
386.8 -> [Music]
394.19 -> [Music]
Source: https://www.youtube.com/watch?v=TkzZiVRtyIE