After twenty easy breaths, roll onto your right side and slowly come up to a comfortable seated position.įlutter your eyes open and take this open mind and heart forward with you the rest of the day, or into the night. Melt into your mat and continue cultivating your inner awareness in Savasana. Remove your legs from the wall and extend them flat on the mat. Stir the pot Take the legs a little wider and present your holding a ladle with both hands in front of the chest. Exhale gently bend your upper body to the right and breathe here for a few rounds. Rest for at least fifteen gentle breaths. Exhale gently bend your upper body a bit to the left and breathe here for a few breaths. Begin to focus on your breath as you match the length of your inhale to the length of your exhale. Seniors Yoga Sequence: Chair Yoga Sequence for Seniors: Yoga Poses, Cues, Steps, and Breathing instructions 1.
We have 19 Pictures about chair yoga for seniors sequence pdf kayaworkoutco like chair yoga for seniors sequence pdf kayaworkoutco, printable chair yoga poses pdf kayayogaco and also wood pro march 2015. Rest your palms by your sides, facing up. If you are looking for chair yoga for seniors sequence pdf kayaworkoutco youve came to the right page. Hold for fifteen breaths.Ĭlose your practice by laying flat on your back with your tailbone as close to a wall as possible. Hug both knees into the chest and gently squeeze them towards the lower ribs to massage the internal organs and stimulate the digestive system. Interlace your fingers just below the knee and gently use the weight of your hands to pull it closer to the shoulder. Exhale and bring your right leg over the right side of the chair and swing the left leg over the left side, keeping the left heel planted on the floor. With the head starting at center, exhale and gently lower your right ear toward your right shoulder. Lie flat on your back and take your right knee towards your right shoulder. Sitting tall in your chair, lift the shoulders and then roll then back and down your spine, gently giving a squeeze in the shoulder blade region. Repeat dynamically ten times holding for two easy breaths each time. Inhale as you sit back up to starting position. Exhale as you lean forward towards your toes and hold for two easy breaths. Cycling has numerious wonderful health benefits for older adults, including slowing the aging process. 8 Surprisingly Wonderful Benefits of Cycling for Seniors.
Chair Yoga: a Complete At Home Video Practice. Inhale and lift your arms up to shoulder height and extend them in front of you. This is a complete 17-minute beginner friendly yoga sequence suitable for all ages you can do on your chair. Return to center and release your hands by your sides.Įxtend your legs straight in front of you – knees, ankles and heels to touch. Open the heart and chest toward the sky above. Inhale as you reach up and back for a mild back bend. Hold for three breaths and open the right side body.
How to do it: The position is basically sitting down on your legs with your heels touching your bottom. Relax your shoulders away from your ears. Diamond thunderbolt (Vajrasana) Benefits: This pose helps regulate blood circulation in your pelvic area and aids in digestion. Interlace your fingers, release your index.