Here is an article which reviews the benefits of chair yoga, and also provides a sequence of 7 chair yoga exercises. Click here to read the article and try the exercises.
If you have 4 minutes, join me for a quick Chair Yoga practice! You can do this anywhere for exercise and relaxation. I originally published this brief Chair Yoga workout as a supplement to an article I wrote on Chair Yoga for the June 2016 issue of the Costco Connection. You can click here to Read more »
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.
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).
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 »
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 »
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 »
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 »
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.
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 Read more »