http://www.whitecloudwellness.com Mindful Chair Yoga involves gentle chair-based stretches done with a meditative awareness called mindfulness. This practice is accessible, convenient, and can help reduce stress and improve your well-being.
Author: Kimberlee Bonura
Free Chair Yoga video via YouTube
A 20-minute Chair Yoga video, from the Chopra Center. Some standing poses included (with chair for support). Offered free via YouTube. Closed Captioning available (press the CC button in the lower right corner, which will be visible after pressing play).
Chair Yoga Practice: Forward Bend
Forward bends support internal focus and quiet reflection. Forward bends provide calming energy when you feel over-stimulated by external forces. A Chair-based forward bend offers the benefits of forward bends in an adapted format that is safe and accessible, if you prefer to practice a chair-based yoga rather than sitting on the floor. Also, if Read more »
Chair Yoga Practice: Chair Yoga Leg Lifts
This exercise supports hip/leg flexibility and strength, to improve ability to complete activities of daily living. Hip/leg strength includes balance, ability to independently move to standing from a sitting position, and walk independently. These physical abilities support self-efficacy for activities of daily living. Instructions: While seated, lift the right leg forward as high as possible, Read more »
Chair Yoga Practice: Supported Chair Triangle Pose
Triangle pose strengthens the legs and torso while opening the chest, cultivating the complementary forces of strength of purpose and open-mindedness. Instructions: Standing beside the chair, spread your feet wide apart. One hand rests on the seat of the chair. Opposite hand lifts upward, with your head turned upward and your gaze focused on the Read more »
Chair Yoga Practice: Seated Side Stretch
Benefits: Seated side stretch helps you to open the side of the body, and both strengthens and stretches the arms and shoulders. This stretch supports improved ability to maintain self-sufficiency in daily activities such as reaching up to high shelves, washing and combing your hair, and other activities that require you to lift your arms Read more »
Chair Yoga Practice: Chair Twists
From your seated position, gently twist at the waist toward the right, bringing your right hand back to the side of the chair and your left hand to the outside of your right leg. Keep your neck soft with a gentle stretch. Hold for 5 to 10 breaths. Repeat on the other side.
Chair Yoga Practice: Meditation
Sit quietly on a comfortable chair. Roll your shoulders down and back to engage the muscles of the back to open your chest. Rest your palms in your lap, palms facing up. Close your eyes, and focus on slow, deliberate breathing. As you inhale, say “Inhale.” As you exhale, say “Exhale.” Breathe deliberately for 2 Read more »
Benefits of Yoga: Yoga to Reduce Depression and Improve Mood
Yoga has a positive impact on overall wellbeing in older adults. Yoga has been shown to reduce hostility, modulate the fear of death, and improve overall mood. Yoga meditation practice has also been demonstrated to reduce perceived stress and improve mood in both older adults with cognitive impairment and their caregivers. Yoga has the potential Read more »
Benefits of Yoga: Yoga for Pain Management
Yoga reduces pain levels in individuals with osteoarthritis of the knee(1), other osteoarthritis conditions and carpal tunnel syndrome(2), arthritis(3), and chronic low-back pain(4). In one study with AIDS patients, yoga also reduced the usage of pain medication(5). A 6-year longitudinal study of individuals with chronic pain found that Mindfulness-Based Stress Reduction (MBSR), a technique that Read more »