Chair Yoga for Seniors, Beginners

[Music] hey there april of yesterday x here with my mom aiko hi today we have a gentle yoga inspired chair stretching session for you i love yoga it it will strengthen your entire body you know from your core to your arms and legs also increase flexibility and you know just make you feel good you know i i started yoga about 30 years ago and i just love how it not only makes my body feel but also my mind so we hope you enjoy this you don't need any equipment obviously you need a chair we recommend a chair without arms that would be most useful and and that's about it you don't need to do this in shoes we're going to be doing this in our socks and um that's about it any any questions mom no it's just different both of us sitting i know i'm usually the one who's sitting it's weird having you sitting nice to be nice nice to be at the same level right all right so we'll take a quick pause here and get started we're going to start just by breathing okay so you want to sit solidly in your chair with your feet solidly on the ground just once you put your hands on your thighs your shoulders back and down with good posture okay and you can even close your eyes for this okay so all i want you to do is to take a deep inhale through your nose and exhale through your mouth okay and breathe in and out and let's continue this you go at your own pace i just want you to just connect with your breath and just monitor what's happening in your body right now just breathe connecting your body to your breath breathe in and out let's take three more breaths inhale exhale inhale exhale and one more inhale and exhale very nice it's a nice way to start our session okay next thing we just want to bring our arms up inhale and exhale okay and inhale and exhale and one more inhale and exhale nice all right so hands on your thighs we're going to go into some head tilts and what we're going to do is tilt your head to the right and then gently bring your left arm back okay so you feel a nice stretch on that left side okay and hold that for three breaths feel it good breathe in and out and one more in and out very nice okay come back to center and let's do the other side so you're going to tilt your head to the left and bring that right arm back and inhale and exhale let's take three breaths from here inhale and exhale feel that nice stretch in your neck inhale and exhale and one more inhale and exhale very nice and come back to center ah you feel that nice neck neck open up there mom very good and let's do some shoulder rolls to the back gentle one two breathe naturally three one more and four and let's reverse that one good two three and four very nice okay good job all right so our next move is just going to be let's put our arms in a goal post position here okay and what we're going to do is it's good for your wrists and also your hands and also obviously your upper body so as we move up i want you to open up your hands bring your arms up as high as you can and close your fingers into a fist and then open and then close and open and bring it down to shoulder level here okay we're going to do two more sets oh yeah right here i want you to open and close as well close open close and open okay bring the arms up now close open close and open bring it down close open close and open and one more set up close open close open and down and close open close and open and rest ah take a breath breathe in and out very nice okay good work now our next move is and you're kind of at the edge of your seat by one feet solidly on the ground and what we're gonna do is we're gonna lift one leg one knee up and then lift one arm up so it looks like this so you're flexing your foot and bringing one leg up and the other arm up you're really feeling engaging your core here so don't lean make sure you're sitting up straight hold for two more breaths inhale and exhale inhale and exhale and come on down nice work everyone okay you have to do the other side flex that right fix that left foot and bring it right arm up and sit up straight you're probably feeling you may want to lean but try to keep that core engaged breathe in and out inhale and exhale give me two more breaths exhale one more inhale and exhale and rest really nice everybody okay our next move is going to be it's called the goddess move so knees wide apart so you're coming to the edge of your seat here okay and all i want you to do is yeah just kind of feel a nice stretch in your thighs here okay it's all i want you to feel here okay you might want to just lean forward slightly no bending of the spine but just lean forward slightly and hold and breathe breathe very nice breathe take three more breaths inhale and exhale inhale and exhale and one more inhale and exhale okay very nice all right so now what i want you to do is just the same position here but let's bring oh hello boy hello bring that arm up over your head okay have that right hand enjoy this stretch yeah nice stretch mochi yeah yes hello oh hello yes good boy hold this here breathe everybody nice breathe very nice okay let's go to the other side let's come back to center and we're going to bring that right arm up and breathe everyone feel that nice stretch on the side of your body okay yes okay breathe in and out really stretching out your shoulders and your arms you're engaging your core even your back muscles very nice okay and come on down very nice how you feeling mom okay good boy all right good work now we're gonna go into i'm gonna come up here okay i'm gonna go into what we call warrior one so um if you're you're seated here so what you want to do is maneuver yourself so that the center of your body is is facing the corner of your chair here okay and so you want your right um yeah your right foot on the floor solidly and if you're a beginner you can just stay in this position right here that's what i'm gonna do okay great but if you're more advanced you can straighten out that left leg okay and your hips should be square to your right side so if you're with me here you're feeling this nice stretch in your thigh oh hello hi man yeah hello and then bring your arms up and breathe everybody so the goal is to bring your arms up the side of your ears if you can't get them high that's fine but you just hold this here you stretch to the point where you feel the stretch it doesn't have to be what we're doing here you just want to want to feel to go to the point where you feel a stretch and over time you'll be able to increase your flexibility breathe oh hello hi mochi wants to get in on a stretchy session okay very good hello and so now let's bring our arms down to shoulder level this is warrior two and breathe everybody breathe in and out make sure you're breathing keep looking yes nice relaxed eyes shoulders take two more breaths inhale exhale one more inhale and exhale and bring it down oh very nice everybody i've got a little helper in back of me oh hello have a little history some yoga she's practicing yoga with us hello yeah hello okay so now we're gonna move ourselves to the other side of the chair okay so remember your center of your body right in the corner of the chair and if you're with my mom you're just staying right there if you're with me you're kicking that leg back toes facing to the side here okay and solidly on the ground now arms up arms up to the side of your ears mom if you can bring up to your side of your ears there you go and if you can't get that high oh hello you can do this too that's right you you stretch to where you feel you you move to where you feel the stretch it's here that's fine if it's here that's great breathe just breathe everybody yes very nice very nice and your hips again are square to the side okay breathe oh hello yes you want to stretch with us okay and let's bring those arms down now to shoulder level here you go yes very good feel that stretch breathe you know look to your left breathe very nice take two more breaths nice and one more and nice and come back to center hope you felt that stretch okay nice work everyone all right we're getting down to the last move so we're in a chair so we're going to do a modified chair pose is what they call it okay okay so coming to the edge of our seat and we're going to bring our arms up again but we're going to hinge at our hips this is remember that that direction don't bend at your waist but slight hinge at your hips and bring the arms up yes that's right this is a chair pose if you're advanced you do this without sitting on the chair that's what it looks like yeah okay breathe everyone yeah breathe if you wanted to go deeper into that hinge you could but that's okay you don't have to it's just holding this holding this position to really lean into the stretch breathe let's take two more breaths inhale and exhale and inhale and exhale and come on down really nice okay all right we're gonna and we're gonna do one more move we're just gonna bring our arms up again inhale and exhale good we're basically finishing how we started inhale and exhale very nice and one more inhale with a little clap at the top inside out hands and a nice little side lean good job that's good okay and come back to center and the other side really nice and come on down all right very nice now let's just sit here put your hands on your thighs just close it out with a little nice chill inhale exhale just inhale exhale two more breaths inhale exhale and one more inhale and exhale okay gently open your eyes and nice work everyone on this chair yoga inspired workout we hope that it was helpful and you feel refreshed we invite you to try our other stretching videos that can also help you increase flexibility and relaxation and we thank you so much for joining us if you like this video please give a like share comment and subscribe to our channel we really appreciate it it helps us reach even more friends around the world and if you if you like this video even share it so we look forward to seeing you in a future video and in the meantime keep stretching and breathing see you soon

Channel: yes2next

Views: 365,413

Keywords: beginner workout, senior workout, at home workout, exercise routines, chair workout, senior chair exercises, chair exercises for seniors, exercises for seniors, chair yoga for seniors, chair yoga for beginners, chair yoga

Id: U_jdXFfegKE

Length: 14min 54sec (894 seconds)

Published: Tue Jun 14 2022