Therapy Yoga – Case Study (Strengthen the ankles)

CASE STUDY BY KAT BOEY:

About the student

 Name: Ms Peck

 Age: 30

 Medical conditions: Asthma, Hydrocephalus (also known as water on the brain due to blockage of cerebrospinal fluid (CSF) outflow in the ventricles or in the subarachnoid space over the brain) and Arthroscopic surgery on both ankles to remove scar tissue.

Other conditions: Obesity, knocked knees, pain in ankles

Objectives in learning yoga: To lose weight, ease off pain in lower back, knees and strengthen both ankles

Muscles that need to work on:

  • Quadriceps (i.e. Rectus Fermoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Ankles – Tibialis anterior & posterior (for dorsi flexion), Soleus (for plantar flexion), extensor digitorum, flexor digitorum, peroneus
  • Abdominal – Rectus abdominis, Transversus, Obliquus internus & externus
  • Buttocks – Gluteus maximus

 

Lesson Plan

Pranayama (5 Rounds): Anuloma Viloma (Inhale & Exhale 4 counts each, start with right nostril)

Warm Up:

  1. Toes – Pointing and Flexing
  2. Ankle – Plantar and Dorsi flex
  3. Ankle Rotation
  4. Knees – Gentle rotation and kicks
  5. Hip joints rotation
  6. Pelvic tilts
  7. Lateral flexion at waist
  8. Rotation at waist
  9. Shoulders rotation
  10. Fingers – Clench fist and spread fingers
  11. Wrists – Flex up and down
  12. Neck tilts

 

Modified Surya Namaskar (3 Rounds):

  1. Tadasana
  2. Half Uttanasana
  3. Arshwa Sanchalasana with one knee on mat
  4. Simple Hanumanasana
  5. Cat & Cow pose (3 times)
  6. Ashtanga Namaskar
  7. Niralamba Bhujangasana
  8. Downward Dog

Change to the other leg:

  1. Simple Hanumanasana
  2. Arshwa Sanchalasana with one knee on mat
  3. Half Uttanasana
  4. Tadasana

Surya Namaskar A (3 Rounds)

 

Asana Sequence (Start with 5 breaths):

  1. Tadasana / Mountain pose (Tones gluteus muscles, relieves pain or discomfort in the knee joints, legs, hands, neck and back)
  2. Tiryaka Tadasana / Swaying Palm Tree pose (Stretches and tones the oblique, good for trimming waistline, increase spine flexibility, stretches the intercostals muscles and massages the digestive organs, good for detoxification)
  3. Utthita Trikonasana (Tones the legs and sides of body, strengthens ankles, tones trapezius muscles, expand chest, relieves backaches and neck sprains, tones spinal nerves, abs organs, massages liver and spleen)
  4. Parivritta Parsvakonasana (Improves digestion, cleanse abdominal organs, and enhance spinal flexibility and alignment. Strengthens legs, sides of body, ankles, relieves lower back pain)
  5. Garudasana / Eagle pose (Works on all the joints in the body and focus on balancing weight evenly on the all 4 corners of the foot. Massages the digestive organs and strengthens 14 joints.)
  6. Janu Sirsasana (Increase flexibility of the calves, hamstrings, gluteus, back muscles, spine and tones the abs)
  7. Purvattanasana (Strengthens gluteus, back & ankle, improves posture in lower back, stretches front of the ankles, arms, wrist and legs )
  8. Ushtrasana / Camel pose (Stretches quads, hip flexors & ankles, tones butt & back)
  9. Balasana / Child pose (Stretches ankles, calms the mind)
  10. Supta Padangusthasana – using belt (Stretches hamstrings, calves and hips, stretches adductors, strengthens quads, back and arm muscles)
  11. Pawan Muktasana / Wind releasing pose (Stimulates digestive organs for detox, stretches gluteus maximus)
  12. Ardha Navasana / Naukasana (strengthens abs & gluteus, tones the quads, increase flexibility of hamstrings, help to moderate breathing at the thoracic region, works the intestines and heat up body)
  13. Setu Bandhasana / Bridge pose (Relieves backache, tones hamstrings, back, female reproductive organs, stretches quads & hips flexor, therapeutic for asthma or bronchial problems)
  14. Jathara Parivartanasana (Good for abs, lower back, liver, spleen, pancreas, reduce excess fats)
  15. Savasana

 

Yoga Nidra: For total relaxation, particularly in the ankles and knees region

Pranayama: Ujjayi in Surya Mudra (Mudra for Sun) – Reduces cholesterol in body, helps in digestion, reduces weight and anxiety.

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