Lengthen the spine, and gently twist on the exhalation.Īrms Shoulder rolls, eagle arms, cow's face arms (with straps), elbow bends, face-framing (opposite hand to opposite elbow with arms over the head), pelvic tilts, lion's breath with chest-beating, arm reaches up, back, front, and to the side. Turn toward the twisting side, resting a hand on the back of the chair. Iyengar yoga: Well known for its creative use of props in yoga class, Iyengar yoga is. If flexibility allows, slide the hands down the legs to reach the ankles or floor. Chair yoga: This type of gentle yoga involves using the chair as a prop. Seniors with limited mobility can practice chair yoga, either from a seated position or standing behind the chair for. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. Chair Seated Shoulder Circles 8B Inhale-Exhale 6. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors and seated leg cradles.įorward bend. You could conduct group sessions once every two weeks to imbibe self-confidence amongst the senior citizens. A This posture can be adapted depending on the range of motion in your shoulders. Ardha chandrasana (Half Moon Pose variation) Christopher Dougherty. Press into your feet, take a deep breath in, and straighten your legs to stand upright. Chair yoga is a wonderful practice for every body, suitable for beginners and seniors.FULL CHAIR YOGA COURSE. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead). Bring your finger tips to your waist and maintain a slight bend in your knees.

Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.Īrm and shoulder stretches.

Chair yoga sequence for seniors