12/12/2023 0 Comments Senior yoga sequences![]() Relax deeply into each exhalation and allow the weight of your torso to open your spine and stretch muscles along the back of your body. Uttanasana (Standing Forward Bend) Christopher DoughertyĪ Hang over like a rag doll. This is Utthita Tadasana (Extended Mountain Pose) and it stretches the spinal column, lengthening and opening spaces between your vertebrae. Christopher Doughertyī Turn your palms forward and stretch your arms outward in a big circle until they extend overhead with the palms facing each other. When you sense that your body weight is balanced, open your eyes. Where do you feel the most pressure? In the balls of your feet or your heels? On the inside or outside lines of your feet? Are all 10 toes on the floor? Make micromovements until you sense your weight is evenly distributed in the both feet. Distributing your weight evenly brings immediate relief to your low back.Ī Close your eyes and bring awareness to the soles of your feet. This posture can deliver a profound experience if you often stand lopsided. Knee over your ankle before you bend over.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]() Supported your body is on the edge of the chair and realigning your right leg’s Repeat this pose with your left leg outstretched, double-checking how Going deeper each time, and then release the pose by using an inhale to help Inhale and exhale slowly and evenly 5 times in this position, gently.If you’reĪble to reach lower on your leg, consider grasping the back of your calf or Take this stretch as far as you like while not straining or forcingĪnything and still feeling supported, both by the chair and by your hands.Sliding your hands down your leg as you go. Through your spine, and as you exhale, begin to bend over your right leg, Rest both hands on your outstretched leg.But again, be mindful of how supported you are Sitting up tall, stretch your right leg out, resting your heel on theįloor, toes pointing up - the closer to the edge of the seat you are, the.Just be sure you’re still on the chair enough that you won’t slide off. You can inch a little closer to the edge of your seat for this one. Engage your legs by lifting your toes and pressing firmly into all four.If your chair has armrests, you may need to have them out to theįront just a little or a bit wider, to clear the armrests. Take a deep breath and as you exhale, roll your shoulders down yourīack, pull your bellybutton in toward your spine, and relax your arms down at.Should fit between your knees, though your skeletal structure may require more You want to have a little room between your knees. Your legs should be at 90-degree angles, knees directly over yourĪnkles.Part of your tailbone, or the two points that take the weight when you sit). As you exhale, root down into the chair with your sit bones (the lowest.Take a deep breath and sit up straight, extending your spine.Come to this pose after each of the poses below. This is a great pose to simply engage your core, check in with your posture, and focus on your breath. You will want to sit toward the front edge of the seat but still on the seat enough to feel stable. That means no office chairs with wheels or anything that feels rickety.Īnd be sure to start off each new pose by making sure your butt is planted firmly in the seat. Keep in mind that you want a sturdy chair that you feel comfortable and stable in. This sequence will benefit anyone who prefers to do yoga in a chair, such as seniors or those in a chair at work. It not only has the benefits of regular yoga, such as helping with stress, pain, and fatigue - but it can also help with joint lubrication, balance, and even age-specific issues like menopause and arthritis. who would just feel more confident starting out.However, chair yoga may be the way to go for people: Keep in mind that many seniors who are physically fit have no limitations when it comes to practicing yoga, except maybe using the adaptation devices many younger people use as well, such as blocks or straps. Since the brain’s two hemispheres are used more equally as we age, we can bring a better overall awareness to yoga, thus utilizing the mind-body connection more effectively than younger students. In fact, seniors may be able to get more out of yoga than most students.
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