This 60 minute chair yoga class for seniors includes gentle all over stretches & range of motion exercises, as well as seated & standing poses for balance & strength. The session ends with a guided relaxation (savasana), deep breath practice and mindfulness meditation.
This is a full length yoga class you can do at home, and is suitable for yogis who are not comfortable getting down to the floor.
There is no music so you can hear clearly, but feel free to put on your favorite yoga music in the background!
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This practice is guided by Shona Noyola E-RYT500.
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00:00 Introduction
00:30 Breath awareness
02:00 Arm, wrist, hand warm up & stretch
04:55 Shoulder warm up, rotations, mobility & stretch
08:20 Seated cat cows spinal movement
09:14 Neck stretch
11:42 Side stretch
13:25 Spinal twist & neck mobility
16:25 Quad strengthener, & hamstring & calf stretch
21:04 Seated lunge for quad & psoas stretch, & side stretch
23.49 Wide leg forward fold
24:50 Stand & sit exercise
26:56 Postural awareness & strengthener
28:48 Downward facing dog & outer leg stretches
29:24 Warrior 1 & Warrior 3 for balance & strength
30:45 Pyramid hamstring & calf stretch
31:53 Warrior 1 & Warrior 3 for balance & strength
32:57 Pyramid hamstring & calf stretch
34:00 Warrior 2 with leg strengthener
36:49 Tree pose for balance
38:55 Forward fold
40:30 Figure 4 Hip stretch & variations
43:03 Twist
44:10 Calming forward folds
46:30 Savasana guided relaxation
51:35 Deep breathing practice
56:08 Mindfulness practice
59:59 Complete your practice
24 июл 2024
