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Yoga with a buddy for Down syndrome: a 20-minute strength, balance and calm class with nothing on the head or neck

A 20-minute class in the same order every time: arrive, strong legs and arms, balance at a wall, gentle movement, then rest. Do it with a buddy who does every pose too, and look at the poses on the 3D figure first. Nothing puts weight on the head or neck, and joints stay in the middle of their range. The structure is our editorial choice, from the strength-first advice of the Down's Syndrome Association and the strength trials; no trial has tested this class or any yoga class in Down syndrome.

20 minBeginner14 movesA bench or box · A wallCalves · Quads · Glutes · Chest · Triceps · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (about 2 minutes)

  1. Mountain pose (Tadasana)3 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand with your feet apart, next to your buddy. Look at the picture of today's poses firstHarder: Tree pose (Vrksasana)
  2. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoBalloon breaths: hands on your tummy, blow up the balloon through your nose, then let it go down slowly. No holding your breathEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Strong legs and arms (about 6 minutes)

  1. Sit to stand from a chair10, holding on at first
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against a wall; stand up tall, sit down slowlyEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Wall push-up8 slow
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the wall, bend your elbows, push the wall away; elbows soft at the topHarder: Push-up
  3. Glute bridge10, holding each for 5 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge pose: knees in line with your feet; your buddy counts to 5 with youEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Bird dog, one limb at a time5 each arm and leg, 3-second hold
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time. Reach long, not highEasier: Side-lying tummy draw-inHarder: Bird dog

Balance at the wall (about 5 minutes)

  1. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall; foot on your ankle or calf, never on the kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFeet wide, front knee over the middle of your foot, arms out to the sidesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Chair pose (Utkatasana)3 breaths, twice
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees and sit back as if onto a chair; knees soft, not locked, when you stand upHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Single-leg stand3 holds of 10 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter; look at one spot on the wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Move gently (about 2 minutes)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoOn hands and knees: round your back up, then let your tummy drop a little. Small and smoothHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoSitting, arms crossed, turn slowlyEasier: Side-lying open bookHarder: World's greatest stretch

Rest (about 4 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoOr lie on your back if kneeling is uncomfortableHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoLie on your back with a folded blanket under your head. You can sit up at any time

Tips

  • Do it 2 or 3 times a week, at the same time and in the same order, with a buddy, alongside active play or sport for children and strength training and brisk walking for adults (our suggestion).
  • Show each pose first and check it's done correctly. Face the person and give one short instruction at a time: hearing and vision problems are common.
  • Use the talk test, not heart rate zones: if you can talk but not sing, you're working at a moderate effort.
  • No headstands, shoulder stands, plough, fish pose or rabbit pose, and no hands-on adjustment at the neck (our suggestion, from the advice on neck instability).
  • Stop sport and see a doctor for neck pain, a stiff neck that doesn't settle, a tilted head, changes in walking, clumsier hands, or new bladder or bowel problems; get an urgent appointment if they come on suddenly.
  • With a heart condition, ask the heart team what level of activity is safe first, and leave out breath holds (our suggestion). See a doctor for breathing difficulties, unusual tiredness, dizziness or chest pain, and call 999 if someone faints during exercise.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga with a buddy for down syndrome: a 20-minute strength, balance and calm class with nothing on the head or neck take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.