When you picture people practicing yoga, do you imagine impossibly supple, young people bent into all sorts of shapes no human should be able to get

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2 2 When you picture people practicing yoga, do you imagine impossibly supple, young people bent into all sorts of shapes no human should be able to get themselves into? If so, then you d be surprised to hear that yoga can be incredibly beneficial for people with mobility issues, including elderly people and those with disabilities. What s more, yoga can be practiced not just from the comfort of your own home, but even from the comfort of your own chair! Benefits of Chair Yoga Yoga has been shown to improve overall health, prevent and (even in some cases) reverse disease when practiced regularly as a lifestyle. With this in mind, it s no surprise that it can therefore lend its benefits to those with mobility issues. Here are some of them: 1. Improved Strength This means that elderly people will be better able to continue with hobbies and daily activities independently for many more years to come. If they are unlucky enough to suffer a fall or injury, a strong body will be able to withstand this better and sustain fewer injuries. 2. Improved Flexibility Chair yoga can help those with mobility issues to undertake activities that they have perhaps been unable to, such as reaching down to tie shoe laces or pick things up. 3. Improved proprioception Proprioception is the skill of knowing where your body is in space, and coordinating your movements accurately. This is particularly important for elderly people and can prevent falls. For people with disabilities or conditions such as MS, it may mean having greater control over your body and its movements. 4. Reduced stress and improved mental clarity Chair yoga can lessen the impact of chronic illnesses and pain. For elderly people, it may also help them cope with feelings of isolation, if this is a problem. Being calmer and more relaxed inevitably leads to a greater feeling of happiness and well-being, which everyone can benefit from!

3 5. Opportunities to meet people and socialize Although not necessary - if you enjoy this short introduction you might like to join chair yoga classes for those with mobility issues and the elderly will also give them a venue to socialize and make friends. However, it s important that you choose an appropriate class so that the instructor will have specific knowledge about what is appropriate for you to do they ll be able to suitably adapt the exercises. 6. Improved stress and pain management Chair yoga (and yoga in general, really) includes breath work, which can help people not only with stress management but also for coping and managing pain. Through meditation and paying attention to your breath, you can help your body and mind to cope with the pain of an illness or condition you may suffer with. Reference: 6 Benefits Of Chair Yoga 3

4 4 Please Note: Always get a doctors clearance before starting a new exercise You are doing this exercise challenge at your own responsibility The maker of this Exercise challenge cannot be held responsible for any accident or injury that results from doing this program NOTE: This is a very basic program - suitable for people who haven t done any exercise for a length of time or are mobility limited The advantage of programs like this is that they can help establish an exercise routine A 7 day program to get us moving - and loosened up ready to enjoy life. This program is Chair Yoga - each pose should be held for sec and movements should be slow, gentle and flowing - no sharp or abrupt movements -.and no rushing it. Don t forget to breath!! You don t have to do all the exercises at once but you should do all the exercises for that day on the day. Where exercises are repeated I have given the day they were introduced for reference - I have only included the directions for exercises on the first day they are done. As well I have included a very simple Breathing Meditation, This is optional - NOT compulsory - though it is very good for calming you and allowing you to centre your mind. Its also useful when you get stressed. If there are any exercises you can t do because of physical limitations - substitute by doubling up from the day before. If you are unable to stand and therefore unable to do some exercises please substitute another type of exercise of your choice on those days Please read the introductory notes before commencing the program Since accountability is important in establishing a routine I suggest you record your progress each day as a message in the Facebook group. It doesn t matter how you do each day - no one will judge you - what matters is that you make the effort and try

5 Introduction - Please read the introductory notes before commencing the program. A moderate amount of exercise is good for our health, especially for mobility limited people. Inactive people are prone to many health hazards. Prolonged inactivity leads to muscular atrophy and reduces the agility of the joints. It can also lead to osteoporosis, obesity and cardiovascular diseases 5 Benefits of Exercise Exercise can promote health and bring you the following benefits:1 reduces the risk of heart diseases (such as coronary heart disease) 2 helps prevent illnesses like stroke, osteoporosis and some types of cancer (eg, colon cancer) 3 enhances mobility and flexibility of the joints and lowers the risk of injury and falls 4 enhances physical fitness and strengthens cardiopulmonary functions 5 burns calories and therefore helps maintain a healthy body weight 6 relieves stress, helps build self-confidence, extends your social circle, and establishes a good interpersonal relationship. Notes for Doing Exercise Consult your doctor before doing exercise, and understand your condition fully. Note the following points when exercising: 1 Choose the right exercise for your own physical ability and strength 2 exercise in an environment with good ventilation and a stable temperature 3 Wear appropriate clothing and sports shoes 4 do not make any drastic or abrupt movements, particularly when the exercise involves the neck, wrist and knees 5 breath naturally when doing exercise do not hold your breath 6 if you feel unwell when doing exercise, slow down or take a rest. If the unwell condition persists see your doctor.

6 Breathing meditations 6 Generally, the purpose of breathing meditation is to calm the mind and develop inner peace. We can use breathing meditations alone or as a preliminary practice to reduce our distractions before engaging in a Lamrim meditation A Simple Breathing Meditation The first stage of meditation is to stop distractions and make our mind clearer and more lucid. This can be accomplished by practising a simple breathing meditation. We choose a quiet place to meditate and sit in a comfortable position. We can sit in the traditional cross-legged posture or in any other position that is comfortable. If we wish, we can sit in a chair. The most important thing is to keep our back straight to prevent our mind from becoming sluggish or sleepy. We sit with our eyes partially closed and turn our attention to our breathing. We breathe naturally, preferably through the nostrils, without attempting to control our breath, and we try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is our object of meditation. We should try to concentrate on it to the exclusion of everything else. At first, our mind will be very busy, and we might even feel that the meditation is making our mind busier; but in reality we are just becoming more aware of how busy our mind actually is. There will be a great temptation to follow the different thoughts as they arise, but we should resist this and remain focused single-pointedly on the sensation of the breath. If we discover that our mind has wandered and is following our thoughts, we should immediately return it to the breath. We should repeat this as many times as necessary until the mind settles on the breath. The first stage of meditation is to stop distractions and make our mind clearer and more lucid. Benefits of Meditation If we practise patiently in this way, gradually our distracting thoughts will subside and we will experience a sense of inner peace and relaxation. Our mind will feel lucid and spacious and we will feel refreshed. When the sea is rough, sediment is churned up and the water becomes murky, but when the wind dies down the mud gradually settles and the water becomes clear. In a similar way, when the otherwise incessant flow of our distracting thoughts is calmed through concentrating on the breath, our mind becomes unusually lucid and clear. We should stay with this state of mental calm for a while.

7 7 Even though breathing meditation is only a preliminary stage of meditation, it can be quite powerful. We can see from this practice that it is possible to experience inner peace and contentment just by controlling the mind, without having to depend at all upon external conditions. So much of the stress and tension we normally experience comes from our mind When the turbulence of distracting thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within. This feeling of contentment and wellbeing helps us to cope with the busyness and difficulties of daily life. So much of the stress and tension we normally experience comes from our mind, and many of the problems we experience, including ill health, are caused or aggravated by this stress. Just by doing breathing meditation for ten or fifteen minutes each day, we will be able to reduce this stress. We will experience a calm, spacious feeling in the mind, and many of our usual problems will fall away. Difficult situations will become easier to deal with, we will naturally feel warm and well disposed towards other people, and our relationships with others will gradually improve. Reference: How to Meditate - Breathing Meditations - Don t forget o have a drink of water before and after exercising

8 The practice of Yoga usually involves a sequence of poses - each flowing smoothly and gracefully into each other - it is not a practice to be rushed. In the pictures the poses are demonstrated by people who have practiced for a length of time and are probably more supple and flexible than many of us - please only do what is comfortable for you without hurting yourself - but also keep in mind that it is called a practice and the more you practice the poses the more flexible you will become. I suggest that you do each day s sequence in the morning and in the evening to get the best results. Day 1 Breathing Meditation and the following 2 sequences 1 - Deep Breathing 8 Sit upright in your chair your hands in your lap - drop your hands by your sides Raise your arms gracefully horizontally and up above your head taking a deep breath in as you do this, Hold for a second Then return to starting position by lowering your arms horizontally gracefully as you breath out. Repeat this movement 10 times

9 Day 1 - Second sequence 2 - Breathing 2 9 Sit upright in your chair your hands in your lap - drop your hands by your sides Raise your arms gracefully horizontally and up above your head taking a deep breath in as you do this, Hold for a second Then return to starting position by lowering your arms horizontally gracefully as you breath out. On an exhalation, roll forward to bend over the legs. Walk your hands down your legs To prevent dizziness - Do not rush this movement Let the hands rest on the floor if they reach it. Let the head hang heavy. On an inhalation, slowly return to the starting position - do not rush this movement to prevent dizziness. Repeat this movement between a raised arms position and a forward fold several times, moving with the breath. Repeat 5 times

10 Day 2 - Breathing Meditation and the following sequences 1 - Deep Breathing 10 Sit upright in your chair your hands in your lap - drop your hands by your sides Raise your arms gracefully horizontally and up above your head taking a deep breath in as you do this, Hold for a second Then return to starting position by lowering your arms horizontally gracefully as you breath out. Repeat 5 times 2 - Side Stretch Starting with your arms at your sides Raise right arm keeping it straight, out to the side and up above your head. Holding the chair with your left hand to steady yourself, take your extended arm over towards the left slightly (don t go too far or you will loose balance) to stretch the right side of your body fully Return to starting position Repeat with the left arm Repeat 5 times each arm

11 Day 3 Breathing Meditation 1 - Deep breathing sequence from Day Spine Tension Release Sequence Don t forget to move slowly, letting the movements flow into each other and moving on your breathing 11 Starting from seated arms by your sides On an exhalation, roll forward to bend over the legs. Walk your hands down your legs To prevent dizziness - Do not rush this movement Let the hands rest on the floor if they reach it. Let the head hang heavy. Roll up to sitting and put your hands on your shoulders, and keeping your body upright move from your waist to the left then to the right Return your arms to your lap and drop your head gently forward then back Place your arms on your shoulders again and move your head to the left and right Return to starting position and keeping your arms straight, place the left arm on the right thigh in front of you, and the right arm behind you onto the left hip Return to starting position and repeat the last movement putting the right arm in front of you and the left arm behind you Return to starting position

12 Day 4 Breathing Meditation 1 - Deep breathing sequence from Day Shoulder Tension Release Sequence 12 Start sitting tall in your chair arms by your sides Raise right arm keeping it straight, out to the side and up above your head. Holding the chair with your left hand to steady yourself, take your extended arm over towards the left slightly (don t go too far or you will loose balance) to stretch the right side of your body fully Repeat with the left arm Raise and rest your right arm on your left shoulder, pull your right elbow towards your body with your left hand, Return to starting position Repeat with Left arm Extend your arms back behind you on a line with your shoulders, pulling your shoulders together Link your hands behind you and ease your shoulders further together Extend both arms (or one at a time if your balance is poor) to the ceiling and feel the release in the shoulders Place both hands on the back of your head, pushing your shoulders down at the same time Extend both arms to the ceiling reaching tall and arching your back gently into the movement Return to starting position

13 Day 5 Breathing Meditation and Deep breathing sequence from Day Seated Stiffness Release Sequence 13 Start sitting tall in your chair Gently bend head forwards towards the floor, bringing your chest towards your knees. Let your arms hang down by your legs, so your hands are by your feet - Walk your hands up your legs as you gently unroll to starting position again Place your right arm on your left thigh and your left arm behind you so your body twists at the waist - return to starting position and repeat putting your left hand on your right thigh and your right arm behind you to twist to the left Return to starting position Bend forward putting your left hand on your heft foot and extend your right arm to the ceiling. Return to stating position Repeat with the other arm. Bend forward lifting one knee, hold that knee and gently ease your self slightly further forward. Return to starting position Repeat with the other knee Lift one leg fully extended as far off the floor as you can, return to starting position Repeat with the other leg Reach both arms to the ceiling stretching upward and gently arching your back into the stretch Gently bend head forwards towards the floor, bringing your chest towards your knees. Let your arms hang down by your legs, so your hands are by your feet Return to starting position

14 Day 6 Breathing Meditation 1 - Deep breathing sequence from Day Sun Salute (modified) 14 Place your hands on your chest, INHALE and EXHALE deeply feeling your stomach expand ads you breath in and your chest rise and then fall as you breath out. Take several deep breaths, concentrating on your breathing. INHALING - Stretch your arms up towards the ceiling while arching your back and extending your spine EXHALING - Gently bend head forwards towards the floor, bringing your chest towards your knees. Let your arms hang down by your legs, so your hands are by your feet INHALING - Arching your back bring your left knee up to your chest while looking upwards to the ceiling. NOTE: Only lift your knee as high as you can. EXHALING - Gently round your back forward bringing your head down towards your knee, then flex forward lowering lowering your foot to the floor and allowing your arms to hang by your legs with your hands beside your feet as you EXHALE fully INHALING - Arch your back and neck gently up keeping your hands down by your legs then lift your right knee toward your chest whilst extending your back in a gentle arch EXHALING - Gently round your back forward bringing your head down towards your knee, then flex forward lowering lowering your foot to the floor and allowing your arms to hang by your legs with your hands beside your feet as you EXHALE fully INHALING - Extend both fully extended legs out forward, then lower both legs to the floor Return to starting position

15 Day 7 Breathing Meditation and 1 - Deep breathing sequence from Day Sun Salute (modified) with Eagle Arms Pose 15 Place your hands on your chest, INHALE and EXHALE deeply feeling your stomach expand ads you breath in and your chest rise and then fall as you breath out. Take several deep breaths, concentrating on your breathing. INHALING - Stretch your arms up towards the ceiling while arching your back and extending your spine EXHALING - Gently bend head forwards towards the floor, bringing your chest towards your knees. Let your arms hang down by your legs, so your hands are by your feet INHALING - Arching your back bring your left knee up to your chest while looking upwards to the ceiling. NOTE: Only lift your knee as high as you can. EXHALING - Gently round your back forward bringing your head down towards your knee, then flex forward lowering lowering your foot to the floor and allowing your arms to hang by your legs with your hands beside your feet as you EXHALE fully INHALING - Arch your back and neck gently up keeping your hands down by your legs then lift your right knee toward your chest whilst extending your back in a gentle arch EXHALING - Gently round your back forward bringing your head down towards your knee, then flex forward lowering lowering your foot to the floor and allowing your arms to hang by your legs with your hands beside your feet as you EXHALE fully INHALING - Extend both fully extended legs out forward, then lower both legs to the floor If you can cross your right thigh over your left thigh for eagle pose. If you can, wrap the right foot all the way around the left calf. Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch. Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths. Repeat on the other side. Return to starting position

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