Sitting in a chair is often the best way to stretch and strengthen body, particularly if youre a senior, youre tight or you have a disability that makes it difficult to stand or sit on the floor for long periods. Top 3 easy chair yoga excercises for seniors and beginners. This is my library senior chair yoga class which has been ongoing bi. Hey yogis, this week im offering you an easy chair yoga sequence thats suitable for all experience levels, a great yoga class for beginners, seniors or people with limited mobility. Chair yoga yoga for seniors yoga with adriene youtube. Chair exercises for older adults temple university sites. Mindful stretching university of california, berkeley.
For example, see numbers 5 and 6 in the sample class sequence list below. The chair yoga lesson plan was created using the yoga genie lesson planner. The truth is that yoga can benefit anyone, regardless of age, inflexibility or even disability. The latest research on chair yoga for seniors with dementia. Or, maybe, like me, you have an experienced a broken ankle or two. Fortunately, with awareness of yoga practices spreading wide, senior citizens too can benefit from this. Chair yoga is a wonderful practice for every body, suitable for beginners and seniors. Chair yoga takes traditional yoga poses and adapts them for the chair. Teaching chair yoga to individuals with limited mobility general concepts. As a lakshmi voelker chair yoga lvcy teacher, you will bring all the amazing benefits of yoga to those who, for whatever reason, cannot or do not want to get down on the floor. Chair yoga invites you to find mobility in a way that is soft and gentle but also really supportive and beneficial. Teach chair yoga to seniors, to those with limited mobility, chronic illness, prepost surgery, in wheelchairs, as classroom breaks for children and teens, at. Spinal twist increases circulation and flexibility in the spine.
Staying seated means that even frail seniors or those who arent flexible can safely do the exercises. For those who cant get on the floor to do a traditional mat yoga class, chair yoga offers wonderful health benefits. Chair yoga is a moderate exercise that promotes flexibility and strength. Yoga incorporates simple mindbody exercises focusing on breath and relaxation which help to reduce stress. Paula montalvo, ryt senior chair yoga teacher, will lead you through a practice designed especially for seniors citizens. Steal five minutes to stretch away tightness with these simple yoga poses. A gentle sequence to get you started pdf for free, preface. New 40 kid friendly chair yoga poses for your classroom printable chair yoga routines for seniors at bristol teachers advanced gentle senior and chair yoga training manuals chair yoga for seniors pdf senior free able chair yoga lesson plan pdf georgewatts org. Place your palms flat on your thighs, and feel length in your spinehead balanced over heart, heart balanced over hips inhale and exhale evenly for five counts each. A recent study examined whether or not patients with moderatetosevere dementia would benefit from chair yoga. Yoga practice tips from olga kabel and yogauonline. This book is intended for seniors, yoga teachers, and people offering exercise to seniors in recreational or institutional settings.
Utilizing the common themes she incorporates into every class, you will learn first. Free downloadable chair yoga lesson plan pdf created by bwy yoga teacher, george watts, using the yoga lesson plan creator. David teaches you a few basic principles of yoga that you can carry with you into any class. Ucsf center for reproductive health support services. Repeat movements that are coordinated with the breath, rather than holding poses for a long period. Coordinate simple or single movements with the breath. Exercise the gentle way with chair yoga for seniors.
Stronger seniors yoga chair exercise will help to increase balance, flexibility, and strength. Tree pose vriksasana tree pose is a great balancing and strengthbuilding pose for seniors. However, chair yoga is a great practise for everyone, as it deepens flexibility and strengthens personal body awareness. If you like the free download, youll love my chair yoga lesson plan bundle.
Chair yoga for seniors pdf yoga for seniors, chair yoga. Chair yoga teacher certification chair yoga, chair yoga. Seated forward fold sit on the edge of a chair with your knees placed over the ankles separate your feet wider than the hips and keep your knees over the ankles slowly fold forward, reaching your hands towards the floor or a block release the head towards the floor. Sitting forward on your chair if you feel at all unsteady hold onto the sides of the chair slide one foot away from you until your leg is as straight as possible and your heel is resting on the floor. Chair make sure that the chair you use is sturdy and stable and on an even surface. Sherry zak morris is the owner of the yoga vista studio in vista, california and studied under a 3year private tutelage with octogenarian yoga teacher, mary cavanaugh creator of chair yoga, who studied with octogenarian indra devi as a corporate marketing road warrior for 25 years, sherry experienced firsthand the ravages of stress and found relief through gentle and chair yoga. Yoga is an excellent way for older adults to loosen and stretch painful muscles, reduce stress, and improve circulation. This gentle introduction to yoga helps you understand how to move and stretch in a way that is safe and most beneficial to you and your body.
This 17 min practice invites awareness and integrity into the body, specifically the line of the spine. Adults beginning yoga over 50 can benefit from a gentle sequence of yoga stretches in a chair. By the time you reach your 60th birthday, you have probably taken 2million steps. However, if you have poor balance consider using a chair with arm rests for support. Chair yoga for back pain elders or seniors who have mobility issues avoid unnecessary movements due to fear of falling or injuring themselves. Sit close to the edge of a chair with your knees placed over your ankles align your feet and knees to hip width sit tall interlace hands behind your head lean back until you feel the core muscles engage hold for 5 breaths repeat 3 5 times. Chair yoga is a great way for older adults to get the wonderful health benefits of yoga. Enjoy exercises such as sun salutations and downward dogs all from a seated position.
Now on days i dont swim i do chair yoga for seniors and im noticing a lot more flexibility. It is an holistic program of yoga postures, breathing an. The best chair yoga moves to combat back pain dont let sitting all day leave you stiff and sore. I am beginning a movement routine in my life and i couldnt do many of the yoga positions because of my bad knees and sedentary lifestyle. Chair yoga lesson plan short version the short version is perfect for taking into class with you. Adaptations yogajp yoga for every age and stage of life. Chair yoga routine, karen guzak sit tall hands to heart neck side stretch hands overhead palms up side stretch look up side stretch look down seated twist.
Sep 8, 2014 chair yoga for seniors at bristol yoga studio, 676 hope street corner of franklin and hope sts this class is an easy does it yoga class, developed to accommodate anyone with physical limitations due to age, illness, disability, or simply years of inactiviity. Attend classes on the north shore, inner west or southern suburbs of sydney. Breathe in as you slowly come back up to seated position. Chair yoga begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart, toes facing straight forward. Chair yoga 5 min exercises at your desk you printable chair yoga routines for seniors at bristol seated exercises for senior citizens chair yoga it s not just easy yoga poses for seniors with a chair level 1 class 3 get the pdf stay strong healthy part of our. They are designed to improve strength, flexibility and balance. Chair yoga teacher training certificationsoneonone or group chair yoga teacher certification description youve arrived at the premier chair yoga teacher certification. Theres a saying among yoga teachers that if you can breathe, you can do some form of yoga. Chair yoga lesson plan short version the short version is perfect for. If you are like most of us, you have probably also dealt with your share of injuries or illnesses. Chair yoga for your mind, body and spirit join a yoga community at swedish yoga instructors at swedish offer a variety of yoga classes in multiple locations. This 17 minute practice invites awareness and integrity into the body.
Avoiding yoga injuries common alignment mistakes in forward bends and twists. Try to support your weight by placing your hands on the opposite thigh. Learning full breathing, gentle stretches, and beginning meditation helps seniors improve flexibility and balance, boost. Keep in mind that you want a sturdy chair that you feel comfortable and stable in. Sherry zak morris sherry will share the stunning results of her senior.
Chair yoga is meant to be gentle exercise to help you gain flexibility and strength, and manage your stress and anxiety. Poses facilitate strengthening and improve circulation along with stress reduction and inner peace. With practice, you should see an increase in stability and muscle strength in your legs. It will encourage better posture and give you space for arm exercises. Activate the muscles that help you find length up through the spine for better posture and energy flow. Gentle chair yoga for beginners and seniors youtube. Chair yoga is a fun set of exercises you can do from the comfort of your own chair. If you have heard how wonderful yoga is, but always thought it was too difficult, now is your time to experience this amazing ageold practice. Chair yoga for seniors with dementia and alzheimers. As we reach our 60s, we know instinctually that keeping fit and flexible is essential. This sequence will benefit anyone who prefers to do yoga in a chair, such as seniors or those in a chair at work.
The 8week sit and fit program involved twice weekly 60minute classes. Chair yoga classes are sometimes made available at senior fitness centers, retirement facilities, and adult daycare centers. These chair exercises for seniors, who may have high blood pressure or joint issues with wrists, shoulders, hips, knees, and ankles, are easy to practice at home at your own pace. Chair based exercise cambridge later life training. For yoga positions in the seated posture, please visit to learn about, and follow along with, our. Remembering to keep your back long, lean forwards bending from the hips.
Many of the chair exercises in this manual are adapted from the national institute of aging, tufts university, and the centers for disease control and prevention. Yoga is designed for individuals with a compromised immune system, cancer, physical challenges and anyone who would benefit. That means no office chairs with wheels or anything that feels rickety. Included are methods, precautions and benefits as well as pictures for each posture.