#Chair yoga sequence for seniors full

Take a breath, filling your chest, and lift your heart center, or breastbone. See also More Standing Poses Christopher Doughertyī For a supported backbend, place your hands at your lower back with your elbows slightly drawn back. Hold for 3 deep breaths and release your arms alongside your body on the third exhalation. Take a breath and reach your extended arms back. Gentle backbend Christopher DoughertyĪ Return to Extended Mountain Pose. Watch a video demonstration of Half Moon Pose.

#Chair yoga sequence for seniors full

(The deepest option is the full expression of Half Moon Pose if that is already part of your practice.) Christopher Doughertyī For a gentler option, keep both hands on your waist. Repeat at least two more times on each side. Lower your right hand to your waist and lift your left arm. Take a breath in and exhale as you bend to the right. Place your left hand on your waist and raise your right arm. Stretching and increasing flexibility of the intercostal muscles (located between your ribs) is a key to regaining balance. Ardha chandrasana (Half Moon Pose variation) Christopher DoughertyĪ This posture can be adapted depending on the range of motion in your shoulders. Press into your feet, take a deep breath in, and straighten your legs to stand upright.ģ. Bring your finger tips to your waist and maintain a slight bend in your knees. This option is helpful for those with high or low blood pressure. Instead of lowering your head, keep it aligned with your heart. See also More Forward Bend Poses Christopher DoughertyĬ Another option is Ardha Uttanasana (Half Standing Forward Bend). Look straight down at the chair seat and adjust your head so that the back of your neck feels comfortable. Watch a demonstration of Uttanasana Christopher Doughertyī If vertigo is present or your balance feels shaky, use a chair and place your palms on the seat when you bend forward. Relax deeply into each exhalation and allow the weight of your torso to open your spine and stretch muscles along the back of your body.

Uttanasana (Standing Forward Bend) Christopher DoughertyĪ Hang over like a rag doll. This is Utthita Tadasana (Extended Mountain Pose) and it stretches the spinal column, lengthening and opening spaces between your vertebrae.

Christopher Doughertyī Turn your palms forward and stretch your arms outward in a big circle until they extend overhead with the palms facing each other.

When you sense that your body weight is balanced, open your eyes. Where do you feel the most pressure? In the balls of your feet or your heels? On the inside or outside lines of your feet? Are all 10 toes on the floor? Make micromovements until you sense your weight is evenly distributed in the both feet. Distributing your weight evenly brings immediate relief to your low back.Ī Close your eyes and bring awareness to the soles of your feet. This posture can deliver a profound experience if you often stand lopsided. Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you