Chair Yoga Basics: A Mindful Approach
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1 Chair Yoga Basics: A Mindful Approach Part Two Our Bodies Suffer From Sitting And Screens Little Flower Yoga is a New York based organization dedicated to sharing yoga and mindfulness with children and youth regardless of circumstances. We offer direct service classes for schools in New York City and Westchester County, Staff Development Workshops, and a national Affiliate Program, as well as a Yoga Alliance certified Children s Yoga Teacher Training. This program was developed by School Yoga Project Director, Mayuri Gonzalez in To reach Mayuri, please mayuri@littlefloweryoga.com TEL (212) / info@littlefloweryoga.com / WEB LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!1
2 Table of Contents Postural Education and Spinal Health 3 Postural Awareness Exploration. 3 Why is Posture Important for Children 3 Benefits of Good Posture 4 A Modern Spine Ailment: Texting Neck 4 Postural Training Activities 5 Our Body Suffers from Prolonged Sitting 6 Neck & Shoulders 6 Core 6 Psoas/ Hip Flexors/ Hamstrings 6 Lumbar Spine 7 Mini Chair Yoga Break- Open up the Hips and Legs 8 Mini Chair Yoga Break- Open up the Upper Body 9 Activities 10 TAKING IT HOME: WEEKLY PERSONAL PRACTICE LOG 16 LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!2
3 Postural Education and Spinal Health Maintaining the health and integrity of the spine is a central theme of yoga. Poor posture and the degeneration of the spinal column affect the health of every system of the body. When we examine most people s posture, we can see signs of of a collapsed chest and a rounded back. Not only does this restrict breathing, but this orientation of the body can interfere with the flow of blood and nerve impulses to the internal organs and thus interfere with digestion and elimination. With regular yoga practice, flexibility and strength of the spine can be restored. Postural Awareness Exploration. How many hours do you think you sit in a typical day? What are some of the everyday activities you engage in that require you to sit? How do you usually sit? What do you notice? When you sit in your unconscious sitting posture, do you notice any areas of tension in your body? Do you notice any energetic differences between seated mountain pose and the way you typically sit? How do you think sitting all day is impacting children s bodies? Why is Posture Important for Children Teaching the habits of good posture early in a child's life can save them from later discomfort, tension, and chronic pain. Among the culprits leading to poor posture in youth are stress, heavy backpacks, poor habits-- such as sitting in school with the chin jutted forward and resting on the hand--or slouching in a chair. Scoliosis and other back problems can also contribute to posture problems. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!3
4 Additionally, bringing mindful awareness to the way we sit can help us to become more embodied and present. Our body is always giving us information about how we feel and sometimes if we change what we are doing with our body or even the shape we are holding it in, we can change how we are feeling. Benefits of Good Posture Keeps bones and joints in the correct alignment so that muscles are being used properly. Decreases the stress on the ligaments holding the joints of the spine together. Prevents the spine from becoming fixed in abnormal positions. Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. Prevents strain or overuse problems. Prevents backache and muscular pain. A Modern Spine Ailment: Texting Neck Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long. A recent study shows that 79% of the population between the ages 18 and 44 have their cell phones with them almost all the time with only 2 hours of their waking day spent without their cell phone on hand. Of course, this posture of bending your neck to look down does not occur only when texting. For years, we've all looked down to read. The problem with texting is that it adds one more activity that causes us to look down and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain. Text neck most commonly causes neck pain and soreness. In addition, looking down at your cell phone too much each day can lead to: Upper back pain Shoulder pain and tightness Headaches How to prevent text neck? Hold your cell phone at eye level as much as possible. The same holds true for all screens laptops and tablets should also be positioned so the screen is at eye level and you don't have to bend your head forward or look down to view it. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!4
5 Take frequent breaks from your phone, laptop, and other screens throughout the day. For example, set a timer or alarm that reminds you to get up and walk around every 20 to 30 minutes When working on the computer, make sure your screen is set up so that when you look at it you are looking forward, with your head positioned squarely in line with your shoulders and spine. Postural Training Activities SHOULDER BLADE SQUEEZE NECK AND HEAD ALIGNMENT BACK AND SHOULDER WALL ANGELS Stand or sit with your arms straight out from the shoulders. Bend your elbows so your hands are at shoulder height, palms facing forward. Squeeze your shoulder blades together and hold for five seconds. Relax and repeat 5 times. Backward resistance is an effective exercise for neck and head alignment. Place your hands behind your head, fingers interlocked, elbows pointing out. Gently push your hands forward at the same time you push your head backward to create resistance. Maintain your head in proper alignment while feeling the resistance of the hands. You can also perform this activity interlocking your fingers and placing your hands on the top of your head resisting upward in the same way. Wall angels are fun because they are reminiscent of making snow angels in the winter. Stand against a wall with your feet shoulder-width apart. Press your lower back against the wall. Place your elbows, forearms and wrists against the wall, palms facing forward. Raise and lower your arms in a small arc while keeping them in contact with the wall at all times. Work up to performing this exercise 10 times LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!5
6 Our Body Suffers from Prolonged Sitting Neck & Shoulders It's common to hold your neck and head forward while working at a computer or cradling a phone to your ear. This can lead to strains to your cervical vertebrae along with permanent imbalances, which can lead to neck strain, sore shoulders and back. Supportive activities include: Arm sweeps (part 1) Balloon breath Chest openers Eagle Neck flexion Neck lateral flexion Neck rotation Overhead stretch Shoulder circles Neck and head alignment (pg 5) Core Normal office chairs and classroom desks and chairs are notorious for negatively impacting your posture, especially if you are sitting in them improperly. Slouching in your chair may also lead to a decrease in your core strength. Boat pose (Part 1) knees, ankles knees, ankles, knees, clap knees, ankles, knees, clap, side crunch L, side crunch R, side crunch L, side crunch R Alternate knee lift- cross taps Psoas/ Hip Flexors/ Hamstrings Sitting is rough on your hips, most notably your iliacus and psoas muscles. These major hip flexors, jointly referred to as the iliopsoas, are buried deep in your abdominal region where you can't see or feel them. When you sit with your hips and knees bent for hours at a time, the iliopsoas and your hamstrings are forced into a shortened position, which can pull on the lower back. If you don't counteract that shortening, it can often be the source of back or knee pain. Supportive activities include: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!6
7 Extended leg stretch Hamstring and calf stretch Hip flexor stretch Pigeon Pigeon (twisted variation) Thigh stretch Lumbar Spine Sitting puts more pressure on your spine than standing, and the toll on your back health is even worse if you're sitting hunched in front of a computer. It's estimated that 40 percent of people with back pain have spent long hours at their computer each day. The disks in your back are meant to expand and contract as you move, which allows them to absorb blood and nutrients. When you sit, the disks are compressed and can lose flexibility over time. Sitting excessively can also increase your risk of herniated disks. Supportive activities include: Alternating single knee hugs Wide leg forward bend Standing forward bend Cat/ cow or balloon breath (part 1) LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!7
8 Mini Chair Yoga Break- Open up the Hips and Legs This 5-10 minute chair-based practice will help open your hips and hamstrings while bringing circulation to your entire lower-body. Practice Focus: Can you maintain a steady and comfortable breath as you move through the poses? BREATHE Heart and Belly Breathing MOVE Chair Pigeon (hand to foot, fold forward) Extended Leg Stretch (lean back in chair) Repeat on the other side Wide leg forward bend (release head open the hips) Twisted Chair Pigeon (forearm to arch, repeat both sides) RELAX: Brief simple body scan. Scan the body for areas of tension and see if you can soften it with your breath. CLOSING: Kind Wishes Notes: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!8
9 Mini Chair Yoga Break- Open up the Upper Body This simple, accessible practice is also appropriate for students that need a gentle, highly-supported sequence. This chair-based practice will help open your shoulders and spine while bringing greater circulation to your entire upper-body MOVE Activity Eagle Arms Focus What sensations can you feel in the back of your body? Wide leg forward bend with eagle arms How does it feel to release your neck and let your upper back round? Chest Opener- Cactus Arms What part of your body is working in this pose? Chest Opener- Hands to chair back` What do you feel in your chest, shoulders or back when you breathe deeply? Overhead Stretch- Laced Hands Can you relax your neck and throat in this stretch? Simple Seated Twist (both sides) CONNECT Mindful Breathing (1-2 minutes) Notes: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!9
10 Activities ALTERNATING SINGLE KNEE HUGS Draw your right knee into your chest chest and take hold of your shin or hamstring. Press your left foot into floor and sit up as tall as you can. Hold 5 breaths. When you are ready to switch sides, release your leg down and switch sides to hug your left knee into your chest. BODY SCAN In your seated mountain pose, experiment with finding a way to sit up tall and proud, and simultaneously allow your body to be relaxed and calm. Notice what your right hand feels like. Can you feel each finger separately, the palm, the back of the hand, the whole hand. We are not trying to do anything in particular here, we are just sitting and noticing how the right hand feels right now in this moment. Now, see if you can feel your left hand and notice the sensations there. Now see if you can feel both hands at the same time. How do they feel the same and how do they feel differently? Now, bring your attention down to your right foot. How does your right foot feel in this moment? What sensations do you notice? Can you feel your toes, the sole, the whole foot? Now see if you can feel the other foot. Lets see if we can feel both feet at the same time. How do your feet feel the same and how do they feel differently? Now, lets bring our attention up to our hearts and just like we did with our hands and feet, lets see if we can notice how our heart is feeling right now in this moment. Do you notice warmth, heaviness, fluttering, beating, or anything else? Now, for a moment, see if you can feel both hands, both feet, your heart, and the rest of your body all at the same time. Notice if you can feel your whole body at once. When you re ready, slowly open your eyes and bring your attention to the room. CHEST OPENER (A) Sit towards the front edge of your chair with your feet planted on the floor. Lean forward holding the sides or top of the chair back. Squeeze your shoulders together and stretch your chest. Hold for a few breaths. CHEST OPENER (B) Sit with your arms straight out from the shoulders. Bend your elbows so your hands are at shoulder height, palms facing forward. Squeeze your shoulder blades together, pushing your elbows back and hold for five breaths. Relax and repeat 5 times. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!10
11 EAGLE Sit up tall and place arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Try to keep your elbows in line with your shoulders. Another variation is to uncross your arms and bring your your elbows, wrists, hands and fingers towards each other. Chose the option that feels best for your and bring your elbows up to shoulder height and move your forearms away from your face. If you would like, you can cross the left knee on top of the right and either tap the left toes down toward the ground, or hook it behind the calf muscle. Stay here for a few breaths feeling a stretch in the backs of the shoulder blades. Repeat on the other side. EXTENDED LEG STRETCH Start by siting up tall to lengthen your spine. Lean back in your chair and hug your right knee into your chest. Begin to extend your right leg out a little bit or a lot to bring the right amount of stretching sensation. You can take hold of your leg behind your right hamstring, calf, or hold onto the sides of your right foot. Find the version that feels best for you today and breathe naturally and hold the position for up to 30 seconds. Repeat up to four times and switch to your left leg. HAMSTRING AND CALF STRETCH Take the right foot under the chair and line up your right ankle with the front leg of the chair. Step back with your left foot about 2-3 feet, keeping the feet wider apart than your hips and turn your left toes to 45 degrees. Square your hips forward and flex forward at the hip placing your hands on the chair. Press into the big toe of your front leg, and draw your kneecap up engaging your front thigh muscle. Now press back into your back leg keeping the heel down and extend your spine. Draw your shoulders down away from your ears and lengthen through the crown of your head. To make the pose more challenging, drop down on to your elbows. Hold for 3 full breaths and repeat on the other side. HIP FLEXOR STRETCH Face your chair step back about 2 to 4 feet. Point your toes forward. Carefully place the sole of your left foot on the front edge of the chair. Slowly and gently shift your hips directly forward. Straighten your right knee and tighten your right buttock to fully extend and lengthen the iliopsoas. When you feel the right amount of stretching sensation along the front of our right hip, pause, breathe naturally and hold the position for up to 30 seconds. Repeat up to four times and switch to your left leg LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!11
12 HEART AND BELLY BREATH Bring one hand to your belly and one hand to your heart. You can do this practice with your eyes open or closed, and your body sitting up or laying down. Notice the feeling of your hands resting on your heart and belly. Let your hands be heavy on your body so that you can really feel the connection. Can feel your breath moving in your body? Just pay attention to the sensation of your breathing, without trying to change it. After a few moments, start to slow your breath down, and make your breath steady and even, so that your inhale and exhale are the same length. Breath in and out through your nose. Can you feel your breath moving through your body? Notice any sensations, and when you are ready brings your hands down. NECK FLEXION STRETCH- CHIN TO CHEST Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 20 seconds. Return to starting position. Repeat this 4 more times. NECK ROTATION- SIDE TO SIDE Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 times.gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat stretch 4 more times. NECK LATERAL FLEXION: EAR TO SHOULDER Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently bend your neck in attempts to touch your left ear to your shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 more times. Gently bend your neck in attempts to touch your right ear to your shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds.. Return to starting position. Repeat stretch 5 more times. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!12
13 OVERHEAD STRETCH Sit at the front of your chair. As you inhale, slowly raise your arms sideways and stretch them up overhead. Interlace your hands and press your palms up towards the ceiling. Relax your face and melt your shoulders down away from your ears. Hold for as long as you would like, breathing smoothly. You can also play with stretching to the side to open up the side body. Keep both hips anchored into the chair and engage your core for support. PIGEON Sit towards the front of your chair with your feet on the floor and your spine tall. Lift your right leg and bring your right ankle to rest on your left thigh. Try to keep your top knee in line with your ankle as much as possible and flex your foot. As you inhale, lengthen up through your spine and if it feels ok lean forward a little to deepen the stretch. Be sure to be gentle with your body and only go as far as it feels right for you. As you hold this pose, take a moment to notice what parts of your body are stretching. Are there any parts of your body that can relax a bit? If you stay here for a few breaths do the feelings in your body change over time? Take a few more breaths to explore the sensations in your body in this shape. PIGEON (TWISTED VARIATION) Sit up straight in your chair with your feet flat on the floor about hip distance apart. Lift your right foot off the floor, bringing it up toward your chest. Take hold of your right foot with your left hand and bring it across your left knee so the outside of your right ankle rests on top of your left knee. Allow your right knee to fall out to the side until you feel a stretch on your outer thigh. Twist your torso to the left and bring your right forearm or elbow to the sole of your right foot. Allow your left shoulder to spin back into a twist. You may wish to hold onto the chair with your left hand for support. Keep your spine straight and as long as possible in this pose. As you hold this pose for a bit of time, notice if there are any parts of your body that can rest here. When you are ready to switch sides, release out of the twist and bring your right leg down to the floor. Lift your left foot off the floor, bringing it up toward your chest. Take hold of your left foot with your right hand and bring it across your right knee so the outside of your left ankle rests on top of your right knee. Allow your left knee to fall out to the side until you feel a stretch on your outer thigh. Twist your torso to the right and bring your left forearm or elbow to the sole of your left foot. Allow your right shoulder to spin back into a twist. You may wish to hold onto the chair with your right hand for support. Keep your spine straight and as long as possible in this pose. Hold this side for as long as you like, breathing as comfortably and naturally as you can. When you are ready to finish, release out of the twist and bring your left leg down to the floor. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!13
14 SEATED GROUNDED POSTURE (AWARENESS) This is a posture in which both feet are on the floor and your spine is straight, but not rigidly so. Your hands may be resting on your thighs or on the arms of the chair. Your head is held high, but relaxed, with a long neck. Notice the way your body rests in the chair; notice the way your feet are resting on the ground. Notice if you can sit in a way that you can experience both strength and ease. Which parts of your feet are touching the ground? Where are you bearing weight? What changes in your foot when you bend your toes like claws? How does it feel if you gently shift or rock your body? Take a few breaths through your nose and imagine that the breath is flowing right down into the soles of your feet, and back out of your body through your nose. SIMPLE SEATED TWIST Though you will have your chair back to help you twist in this pose, keep in mind that you don t want to use the chair to yank yourself into a deeper twist. Your body will have a natural stopping point. Don t force it by pulling with your hands. Start sitting towards the front of your chair with your feet on the floor and your spine tall. Take a full breath in and raise your arms out to your sides and up. As you exhale, gently twist to the right with your upper body and lower your arms your right hand will rest on the top of the chair back and help you to gently twist; your left hand will rest at your side. Look towards your right shoulder without causing any tension in your neck. Use your grip on the chair to help you stay in the twist but not to deepen it. Breathe fully and comfortably as you hold this pose. After about 5 breaths, release this twist and return to facing the front to switch sides. THIGH STRETCH Sit up tall and carefully scoot yourself to the right side of your chair, until only your left thigh is on the seat. Brace yourself with your left hand on the seat of the chair. Bring your right knee down so it rests on the floor. Keep your weight on your left thigh. Gradually bring your knee backward until you begin to feel a stretch down the front of your right thigh. Hold here for 5 to 10 seconds, breathing deeply. Reach for the right foot with your right hand, grasping the ankle from the outside, and gently pull the foot in toward your buttock. Hold for another 5 to 10 seconds and release. Return to your starting position and perform the pose on the opposite side. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!14
15 WIDE LEG FORWARD BEND VARIATION WITH EAGLE ARMS Separate you feet wide and turn your toes out slightly. On your exhale, begin to hinge forward at the hips bringing your hands toward the floor. Let hands rest, or hold onto chair legs. See wide leg forward bend instructions, but fold forward with the arms in eagle. Engage your core for stability. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!15
16 TAKING IT HOME: WEEKLY PERSONAL PRACTICE LOG Cultivate a 5-15 mindful chair yoga practice this week. You can use the mini chair yoga breaks on page 8 and 9 as inspiration. Take a moment after each practice to log your experience. Day 1 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 2 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 3 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!16
17 Day 4 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 5 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 6 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!17
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