Elder Chair Yoga Opening Pose Benefits: Relaxes body and enhances awareness Key Actions Photo courtesy of Ryan McGraw Please make sure the wheelchair is locked Please use towels/blankets/pillows to support back, arms, or feet Please close your eyes, if you can, and observe your breathing After breathing a few times, please try to deepen your breathing by inhaling from the lower part of belly and allow the breath to rise up to top of the chest Please do this for several rounds, while focusing on your breath
Side-Stretch Photo courtesy of Meaghan Burridge @meaghanburridge.com Key Actions 1. Sit with a straight back 2. Feet are solidly grounded on floor 3. Place one hand on side of your chair, and extend the other arm upward 4. Stretch the side of the body by bending toward the other arm 5. Switch with other hand Focus the movement on spine, not the head and neck Keep your slow deep breathing while you are doing the exercise
Cat-Cow Benefits: Warms up body and spirit Key Actions Photo courtesy of Ann Pizer @ verywell.com 6. Sit with a straight back 7. Feet are solidly grounded on floor 8. Breath out, round your back, tuck your belly button in, and look downwards while relaxing the neck 9. Breath in, push your belly downward, open up your chest, and look up slightly 10. Repeat the movement five times, moving along with your breathing Focus the movement on spine, not the head and neck While breathing out, focus on bringing belly towards lower back While breathing in, focus on opening/expanding the chest
Mountain Pose Benefits: Increase balance, coordination and body-awareness Photo courtesy of yogatherapyalacart.com 1. Sit comfortably on a chair with straight spine, feet shoulder-width apart 2. Feet flat positioned forward and spread toes apart 3. Distribute weight evenly between two feet 4. Place arms down by your side or on your lap 5. Lift your chest while gazing straight forward 6. Repeat as needed Key actions Push top of the thighs back towards hips Focus energy through your fingertips pointing downward Lift and open chest Pull the belly upward Pulls shoulders back to open up your chest Center your ears over shoulders Distribute weight evenly throughout the body
Forward Bend Benefits: Stretch spines and hamstrings. This pose tones the internal organs and lengthens the back of body. It also relaxes the mind. Photo courtesy of Henny Hendra @ meetmeatyoga.com Precaution: No standing, if there are back issues, go into forward fold halfway with hands on wall in front of you 1. Breath in, bring your arms straight up 2. Breath out, bend forward 3. Allow arms and hands to hang down 4. Relax your neck and keep your head down 5. Repeat as needed Key actions Keep your feet on the floor at all time Bring the upper body (waist and side ribs) towards the floor
Chair Raised Hands Pose Benefits: Relaxes body Key Actions 1.Make sure wheelchair is locked. 2. Sit with a straight back 3. Take a deep breath in 4.While inhaling raise your arms toward the ceiling 5.Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. 6. Exhale and slowly bring your arms down
Relaxation Pose Benefits: Relaxes and quiets the mind and body. This pose brings down blood pressure and breathing rate and this pose benefits both the nervous system as well as the physical body Photo courtesy of R. McGraw 1. Sit back in chair, use pillow or rolled blanket to support the back 2. Place feet on a blanket on the floor if needed. Place blanket on a lap to rest the hands, if needed. Use blanket, if needed, to support lower arms or back of the neck 3. Close your eyes and stay in the pose for 5 to 10 minutes 4. Come out of the pose by gently wiggling the fingers and toes 5. Open your eyes after breathing in & out a few times Key actions Relax your face and keep the eyes closed Keep the body still and relaxed, releasing any tightness in the body
At the beginning of the relaxation pose, take a few long exhales. Then breath normally, following its natural rhythm