Chair Yoga For Seniors 3
Introduction
Chair yoga is a type of yoga practice that can be done from the comfort of a chair or wheelchair. This type of yoga can be beneficial for seniors as it is low-impact, requires little to no equipment, and can be easily adapted depending on one’s fitness level. Chair yoga can also help seniors stay active, remain flexible, and improve balance and coordination.
Benefits of Chair Yoga
- Low-impact – no need for a mat or extra equipment
- Can be done in any setting – home, office, or outside
- Helps improve balance and coordination
- Can increase flexibility and strength
- Great for joint mobility and relaxation
Step-by-Step Instructions For Chair Yoga
For Chair Yoga, start by finding a comfortable place to sit with your feet hip-width apart. Hold your palms together in front of your chest and sit tall with your chin slightly tucked in. Throughout the session, breathe deeply and focus on each posture.
Wrists and Hands
Begin by holding your palms together in front of your chest. Then, move your wrists and hands in small circular motions, as if you were washing your hands in a sink. Make sure to do this for at least 1-2 minutes.
Neck Tilt
Gently tilt your head to the right side, bringing your left ear close to your shoulder. Stay here for 10-15 seconds, then switch sides. You can repeat this up to 3 times on each side.
Shoulder Rolls
Now, bring your shoulders up to your ears and hold for 10-15 seconds. Then, roll them back and down to the starting position. Repeat this up to 3 times.
Arm Raise
Keeping your arms at your sides, raise them up until they are parallel to the ground. Keep your palms facing the ceiling and your shoulder blades pressed down. Hold this pose for 5-10 seconds, then slowly exhale and bring your arms back down.
Windshield Wipers
On your next inhale, lift your arms up again and cross your left arm over your right. Then, rotate your arms in a circular motion, like the blades of a windshield wiper. Start slow and gradually increase your speed. Do this for 1 minute, then switch directions.
Seated Stretches
Finish your chair yoga session with some seated stretches. Bring your right arm overhead, in line with the left ear, and gently pull your arm across your body, towards the left side. Hold this stretch for 10-15 seconds, then switch sides.
Conclusion
Chair yoga can be a great way for seniors to stay active, increase flexibility, and improve balance and coordination. With a few simple poses, chair yoga can be adapted for all levels and abilities.
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