Chair Yoga Class with Gaileee

Here are some of the sequences that we will be doing today in Yoga for MS class that I’m doing at Wesley UMC in Nederland, Texas.  Not sure if we will be doing the standing portion.  If not, chair versions of the poses will be done.

 Seated in chair: 

  • Center yourself – Breathe and observe your physical, emotional and mental status. 
  • Three part Breath.
  • Easy Seated Twist. Gently take opposite hand over to opposite knee/thigh, bring other hand back behind you to rest on the chair back, look over the shoulders and gently breathe.  Switch sides 
  • Seated at the front edge of chair, feet hip-width and parallel. Do everything 4-6 times or for 4-6 breaths: 
  • Shake out your hands, arms, shoulders 
  • Circle shoulders (individually or together) 
  • Circle arms 
  • Shrug shoulders (squeeze and release with a sigh) 
  • Wrist stretch with fingers pointed to the ceiling, with other hand stretch, then drop the fingers pointed to the floor and with the other hand stretch towards your body.  Switch hands and repeat. 
  • Neck rotations (chin to each shoulder) – Chin to chest, Chin to Ceiling.  Chin looking over left shoulder, back to center, chin looking over right shoulder back to center.  Drop ear toward shoulder, back to center, drop other ear toward shoulder, back to center. 
  • Spinal flexing (round back with hands on thighs, then lift sternum and look up) – Seated Cat – Exhaling, Seated Cow – Inhaling 
  • Lateral windmill stretch (separate legs, L elbow to L thigh, R arm up and to the L. Switch sides) 
  • Seated chair twist. Turn body sideways in the chair, placing arm closest to the chair back, on top of chair back.  Place other arm on top of arm resting on chair back, looking over the shoulder.  Closing the eyes and breathing.  Switch sides. 
  • Pick up one leg. Lift and lower leg (flex feet and wiggle toes. Switch sides) 
  • Pick up one foot, place onto block with leg straight, bringing toes to heart center (stretching the calves and hamstrings). Switch sides 
  • Pick up ankle & put on opposite knee. FLEX ANKLE for modified pigeon, gently lean forward and breathe. Switch sides. 
  • Flowing inhale circle sweep arms up, exhaling floating arms down.  Inhaling hands on thighs, bringing feet towards chair, leaning forward to stand up, continue to sweep hands overhead, exhaling bringing calves to back of chair, hand on top of chair, gently lowering down to sit on the edge of chair. Repeat several times, with last time, coming around to the back of the chair. 
  • Standing – Use chair for support when needed. Do everything 4-6 times or for 4-6 breaths: 
  • Mountain (standing alignment with arms raised slowly overhead)  Close eyes with hands on top of chair or not. 
  • Side lateral flexion (arms raised comfortably overhead; stretch from side to side) 
  • Tree (balance on one foot with other knee bent) 
  • Forward bend/Downward facing dog (hinge at hips and place hands on chair seat. Feet 3’ from front chair leg) 
  • Lunge (hinge at hips and place hands on chair seat, step one leg back, bend the front knee over ankle) 
  • Warrior 2 with hand on the chair, carefully aligning the feet and hips. Switch Side
  •  Warrior 1 with hand(s) on chair, carefully aligning the feet and hips.  Switch sides. 
  • Flowing Chair pose with either hands in the air, on the thighs, or on the chair.  Inhaling circle arms up, Exhaling bending the knees, hands either in the air, or on tops of the chair, inhaling circle sweep arms up and stand tall, then Exhale back into chair pose.  Repeat several times cued to breath.
  • Alternate Nostril Breathing.
  •  Seated at the front edge of chair, feet hip-width and parallel. Do everything 4-6 times or for 4-6 breaths:
  • Arm Stretches. With one hand place the theraband in your hand, near the end of the band, then in the middle hang onto the band with the other hand, bring the other hand to the middle of the chest.  Slowly extend the elbow/arm out, making sure the wrist is in alignment with the arm.  Bring the elbow/arm back in, decide if you need more resistance or less by bringing in or out.  Repeat several times on one side, then switch sides. 
  • Half Cow pose.  Using the theraband, bring one arm clasping the theraband, up and behind you.  The other hand is place onto the small of the back, grab the theraband, and starting walking the hands toward one another.  Cue for keeping the neck in alignment with the spine.  Close the eyes and breathe.  Switch Sides.  
  • Chest Expansion.  Either by holding the chair back with the hands, or interlacing the hands together behind you, gently squeezing the shoulder blades together. You may hinge forward at the hips or not.
  • Side Lateral Flexion, inhaling one arm up, then lean over.  Switch sides 
  • Spinal flexing (round back with hands on thighs, then lift sternum and look up) – Seated Cat – Exhaling, Seated Cow – Inhaling 
  • Easy Seated Twist. Gently take opposite hand over to opposite knee/thigh, bring other hand back behind you to rest on the chair back, look over the shoulders and gently breathe.  Switch sides. 
  • Shake out your hands, arms, shoulders 
  • Circle shoulders (individually or together) 
  • Circle arms 
  • Shrug shoulders (squeeze and release with a sigh)
  •  Relaxation: 
  • Guide yourself through a sequential release of your body, from the feet to the top of your head. 
  • Closing – take a few moments to center yourself: 
  • Breathe and observe your physical, emotional and mental status. Notice any changes. 
  • Namaste’
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