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Welcome to Chair Yoga for Seniors
Welcome to our website. I’m Lisa, and it’s delightful to connect with you. Today, we’re introducing a distinctive approach to yoga—chair yoga. This methodology is ideal for individuals who may face challenges with conventional yoga positions due to age or physical constraints. We’ve specifically crafted this session for seniors aged 65 and above. Kindly prepare your chair and wear suitable attire, and I shall guide you momentarily.
Starting in Your Chair
- Find a chair, couch, bench, or anything that resembles a chair
- Sit up nice and tall with your feet touching the floor
Let’s begin by taking a big inhale through our nose, and then exhale through an open mouth. Repeat this twice more, filling up your chest and belly with each breath. Now, continue breathing in and out through your nose for the remainder of this practice.
We’re going to start with our feet. Lift your heels up off the ground and then set them back down. Repeat this movement two more times. Now, let’s go the opposite way – lift your toes up and down. Repeat this movement once more. Now, let’s do both movements together. Lift your heels up and down, and then lift your toes up and down. This helps wake up the calves and feet.
BURN FAT VIDEO tutorial: Chair Yoga for resricted mobility & Seniors – 20 minutes
Next, we’ll focus on each leg individually. Straighten your left leg and then bend it. Repeat this movement two more times. Hold the leg straight and point your toes, then flex your foot. Repeat this movement once more. Now, shift to the right leg and repeat the same movements. Make sure to sit up tall and work on your posture throughout your entire spine.
Moving on from here, let’s switch back to the left leg. Interlace your fingers around the left knee and pull it up towards your belly. Release it back down. Repeat this movement two more times. Hold the knee up and then cross your right ankle over the left knee. If possible, open up the right knee to feel a stretch. Press your hands onto the left knee and take three breaths here. Cross the left leg all the way over the right and take a big inhale as you reach your arms up towards the sky. On your exhale, twist towards the right and grab your leg for a little twist. Gaze over your left shoulder. Slowly unravel back to center and release the left foot down. Repeat the same sequence on the other side.
Now, let’s wiggle our legs out wide and point our toes out. Bring your heels in and reach your left arm up and over towards the right for a side stretch. Bring it back and repeat on the other side. Wiggle your feet in to touch each other and straighten your left leg as much as you can. Flex your toes back towards you and walk your hands down your leg, touching your knee, shin, or toe. Repeat this movement once more. Swap to the other leg and repeat the same sequence.
Working on the Spine and Shoulders
Rest your palms on your thighs and inhale as you send your chest forward, shoulders back, and look up. Exhale as you round through your spine, bringing your chin towards your chest. Repeat this movement two more times. Roll your shoulders up to your ears and drop them down your back. Repeat this movement two more times.
Now, let’s focus on the arms. Inhale as you reach your arms wide and take little arm circles forward for five counts, then backwards for five counts. Repeat this movement two more times. Open your right hand and gently pull each finger to stretch the hands and wrists. Repeat this movement with the left hand. Make a fist with both hands, squeeze tight, and then open. Repeat this movement two more times.
Full Body Movements
We’re now moving into full body movements. Inhale as you reach your arms up, palms pressing together. Exhale as you lower your right hand and inhale as you reach it up. Repeat this movement with the left hand. This time, lower both arms down. Inhale as you reach them up and exhale as you lower them down. Repeat this movement two more times.
Let’s move into a Sun Salutation A. Press your feet down into the ground, inhale as you reach your arms high, and exhale as you lower your hands through your heart to your knees, shins, or the ground. Inhale as you sit back up. Repeat this movement two more times.
Now, let’s move into a Sun Salutation B. Wiggle your right knee out, keeping it bent, and straighten your left leg. Reach your arms wide and gaze over your right fingertips for Warrior II. Lean down into Extended Side Angle, then inhale to reach up and back for Reverse Warrior. Repeat this movement two more times. Come to center and repeat the sequence on the other side.
Between both sides, find a Chair Pose. Press your feet down into the ground, reach your arms high, and lower your right hand. Inhale as you reach it up, then exhale as you lower your left hand. Inhale up, exhale right, inhale up, exhale left. Inhale up, and this time, lower both arms down. Inhale up and exhale down.
Ending with a Gentle Meditation
Close your eyes and focus on your breath. Bring your hands together and rub them together to create heat. Place your warm hands over your heart and think of something you feel grateful for today. Hold that gratitude deep in your heart and feel it fill you up with joy. Take a moment to honor yourself and others. Press your palms together and take a bow.
Thank you for trying out this chair yoga practice with me. I hope you have a great day! Namaste.
VIDEO tutorial: Chair Yoga – Yoga For Seniors
Yoga for Arthritis: Chair Yoga To Improve Mobility
Morning Mobility Routine: Relieve Stiffness and Boost Energy
When you first wake up in the morning, you might experience stiffness in your body. This sensation is particularly common for those dealing with arthritis, and it can strike at any time of the day, especially if you’ve been sedentary for extended periods.
To combat this stiffness and promote joint lubrication, it’s essential to incorporate movement into your daily routine.
In this informative post, we’ll guide you through a simple morning mobility routine that can help alleviate stiffness and improve your overall mobility. Whether you’re preparing for a day filled with activities or simply looking to invigorate your body, these exercises can make a significant difference.
Why Morning Mobility Matters
Morning stiffness can be especially challenging for individuals with conditions like arthritis. This stiffness often occurs upon waking or after long periods of inactivity, making it crucial to establish a morning routine that targets joint mobility. Moving your body can help synovial fluid circulate, lubricate joints, and reduce stiffness. It’s an excellent practice to incorporate into your daily life, whether you’re gearing up for an active day or merely seeking to alleviate stiffness and promote overall well-being.
Morning Mobility Routine
Feet and Ankles
- Toe Wiggles: Begin by lifting your toes and gently wiggling them, as if you’re playing a piano with your feet.
- Ankle Movement: Rock back and forth on your feet, shifting your weight between the balls of your feet and your heels.
- Foot March: Alternate lifting one foot forward while the other goes back, similar to a gentle marching motion.
Legs and Hips
- Chair Leg Lifts: If you’re sitting, scoot back in your chair, and lift one leg at a time, engaging your core for support.
- Balancing Challenge: For added difficulty, try lifting both legs simultaneously while extending your arms to the sides.
- Hip Flexor Stretch: Slide forward in your chair and take one leg back to stretch your hip flexors. Repeat on the other side.
Spine and Shoulders
- Seated Cat-Cow: Articulate your spine by rounding your back and then arching it. Coordinate with your breath, inhaling as you arch and exhaling as you round.
- Shoulder Rolls: Roll your shoulders forward and backward, giving your shoulder blades a gentle massage.
- Arm Movements: Extend your arms in front and make piano-like movements with your fingers. Then, roll your wrists in and out.
- Flex and Point: Flex and point your hands while keeping your arms extended in front of you.
- Shoulder Swimming: Move your arms like you’re doing a swim stroke, both forward and backward.
Hands and Neck
- Finger Mobility: Spread your palms and bring your fingertips toward each other, stretching your hand muscles.
- Wrist Rolls: Roll your wrists in and out to increase mobility.
- Neck Stretches: Gently turn your head from side to side and perform side neck stretches, avoiding elevating your shoulder.
VIDEO: Yoga For Arthritis – Chair Yoga For Improved Mobility – Johns Hopkins Arthritis Center
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