Chair Yoga Sequence For Elderly
Chair yoga is a great way to improve flexibility, strength, and balance, especially if you are elderly or have mobility issues. This sequence is designed for those who are new to chair yoga, and will help you to loosen up your body and prepare for more advanced poses.
1. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
2. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
3. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Hold for a few seconds, then switch sides and repeat.
4. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
5. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
6. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Clasp your hands together and lift them overhead. Hold for a few seconds, then release and switch sides.
7. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
8. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
9. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
10. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
11. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Clasp your hands together and lift them overhead. Hold for a few seconds, then release and switch sides.
12. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
13. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
14. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
15. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
16. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Clasp your hands together and lift them overhead. Hold for a few seconds, then release and switch sides.
17. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
18. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
19. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
20. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
21. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Clasp your hands together and lift them overhead. Hold for a few seconds, then release and switch sides.
22. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
23. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
24. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
25. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
26. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Clasp your hands together and lift them overhead. Hold for a few seconds, then release and switch sides.
27. Sit in the chair with your feet flat on the ground and your spine straight. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight. Hold for a few seconds, then inhale and rise back up to standing.
28. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat.
29. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Hold for a few seconds, then switch sides and repeat.
30. Reach your arms out to the sides and turn to the right, then reach your left arm up towards the ceiling. Bend your left knee and place your foot on the chair. Reach your right arm behind you and clasp your hands together. Lean forward, keeping your spine straight. Hold for a few seconds, then switch sides and repeat.
Yin Yoga Bolster Sequence
A yin yoga sequence is a great way to gently open the body and release tension. A bolster can be a great addition to your yin yoga practice, as it can help you to get deeper into the poses. Here is a sequence that you can try:
1. Start in a seated position with your bolster in front of you. Place your bolster vertically against your chest, with the wider end at the bottom. Place your hands on the top of the bolster, and press your chest against it. Hold for five breaths.
2. Move into a reclining position, and place the bolster horizontally behind you. Lie down on your back, and place your head on the bolster. Place your arms by your sides, with your palms facing up. Hold for five breaths.
3. Move into a side-lying position, with the bolster perpendicular to your body. Lie on your left side, and place the bolster in between your legs. Place your head on the bolster, and place your right hand on your hip. Hold for five breaths.
4. Move into a fetal position, and place the bolster in front of you. Place the bolster horizontally, and lie down on your back. Place your feet on the bolster, and bring your knees up to your chest. Hold for five breaths.
5. Move into a seated position, and place the bolster behind you. Sit up tall, and place the bolster against your lower back. Place your hands on the bolster, and press your back against it. Hold for five breaths.
Yoga Beginner Sequence Pdf
Hello and welcome to our beginner yoga sequence pdf! This sequence is designed for those who are new to yoga, or for those who have been practicing for a while but want a sequence that will focus on alignment and foundational poses.
This sequence is meant to be practiced once or twice a week, and can be adapted to fit your own needs and abilities. If you have any questions, please don’t hesitate to reach out to us.
Now let’s get started!
The first pose in this sequence is Mountain Pose, which is a great pose to start with because it helps to ground you and connect you with your breath.
To come into Mountain Pose, stand tall with your feet hip-width apart and your arms by your sides. Ground down through your feet and feel your weight evenly distributed between all four corners of your feet.
Engage your thighs and press your hips forward slightly. Tuck your tailbone under and lift your chest. Reach up through your arms and lengthen your spine.
Take a few deep breaths here and feel your body slowly relax into the pose.
The second pose in this sequence is Downward-Facing Dog. This pose is a great way to stretch your hamstrings and open up your chest and shoulders.
To come into Downward-Facing Dog, start in Mountain Pose. Step your feet back about 3-4 feet and come into a Downward-Facing Dog position.
Your hands should be shoulder-width apart and your feet should be hip-width apart. Spread your fingers wide and press down into your hands and feet.
Lift your hips up and back away from your hands, and press your heels into the ground. Hold for 5-10 breaths, then release back to Mountain Pose.
The third pose in this sequence is Child’s Pose. This pose is a great way to relax your body and release any tension you may be feeling.
To come into Child’s Pose, start in Downward-Facing Dog. Step your feet forward between your hands and come into a kneeling position.
Sit your butt back onto your heels and reach your arms forward. Relax your forehead on the ground and take a few deep breaths.
Hold for as long as you’d like, then release back to Downward-Facing Dog.
The fourth pose in this sequence is Cat-Cow Pose. This pose is a great way to warm up your spine and get your body moving.
To come into Cat-Cow Pose, start in Downward-Facing Dog. Come into a tabletop position, with your wrists directly below your shoulders and your knees directly below your hips.
Inhale as you round your spine and drop your head down, and exhale as you arch your spine and lift your head and tailbone up.
Move through Cat-Cow Pose for a few breaths, then release back to Downward-Facing Dog.
The fifth pose in this sequence is Warrior I. This pose is a great way to open up your hips and chest, and to strengthen your legs.
To come into Warrior I, start in Mountain Pose. Step your left foot forward about 3-4 feet and turn your left heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your left knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Stay here for 5-10 breaths, then release back to Mountain Pose.
Repeat on the other side.
The sixth pose in this sequence is Half Camel. This pose is a great way to open up your chest and shoulders.
To come into Half Camel, start in Mountain Pose. Step your right foot forward about 3-4 feet and turn your right heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your right knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Reach for your right heel with your left hand, and if you can, tilt your head back and gaze up at the sky. Stay here for 5-10 breaths, then release back to Mountain Pose.
Repeat on the other side.
The seventh pose in this sequence is Triangle Pose. This pose is a great way to stretch your hips and open up your chest.
To come into Triangle Pose, start in Warrior I. Step your left foot back about 3-4 feet and turn your left heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your left knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Reach for your left heel with your right hand, and if you can, tilt your head back and gaze up at the sky.
Stay here for 5-10 breaths, then release back to Warrior I.
Repeat on the other side.
The eighth pose in this sequence is Extended Triangle Pose. This pose is a great way to deepen Triangle Pose and stretch your hips and hamstrings.
To come into Extended Triangle Pose, start in Triangle Pose. Step your right foot back about 3-4 feet and turn your left heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your left knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Reach for your left heel with your right hand, and if you can, tilt your head back and gaze up at the sky.
Stay here for 5-10 breaths, then release back to Triangle Pose.
Repeat on the other side.
The ninth pose in this sequence is Half Moon Pose. This pose is a great way to open up your hips and stretch your hamstrings.
To come into Half Moon Pose, start in Triangle Pose. Step your right foot back about 3-4 feet and turn your left heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your left knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Reach for your left heel with your right hand, and if you can, tilt your head back and gaze up at the sky.
extend your left arm straight up in the air, and if you can, reach for your left heel with your right hand. Stay here for 5-10 breaths, then release back to Triangle Pose.
Repeat on the other side.
The tenth and final pose in this sequence is Corpse Pose. This pose is a great way to relax your body and mind after a long yoga practice.
To come into Corpse Pose, start in Triangle Pose. Step your right foot back about 3-4 feet and turn your left heel in so your toes are pointing to the right.
Inhale as you reach your arms up overhead, and exhale as you bend your left knee and sink down into your hips.
Make sure your knee is directly over your ankle and that your hips are parallel to the ground. Reach for your left heel with your right hand, and if you can, tilt your head back and gaze up at the sky.
Extend your left arm straight up in the air, and if you can, reach for your left heel with your right hand. Relax your entire body here, and take a few deep breaths.
Stay in Corpse Pose for as long as you’d like, then slowly release back to Triangle Pose.
Congratulations! You’ve just completed our beginner yoga sequence! We hope you enjoyed it!
45 Minute Chair Yoga Sequence To Use In Rv
If you’re looking for a way to get in a good yoga workout, but don’t have a lot of time, this 45 minute chair yoga sequence is perfect for you! This sequence is designed to use in an RV, but can be done anywhere you have a chair.
The sequence is as follows:
1. Seated spinal twist
2. Seated forward fold
3. Cat-cow
4. Downward-facing dog
5. Standing forward fold
6. Half Camel
7. Chair Warrior I
8. Chair Warrior II
9. Chair Triangle
10. Chair Seated Forward Fold
11. Chair Half Camel
12. Chair Extended Triangle
13. Savasana
Morning Yoga Flow Sequence
The sun rises and we are greeted with another day. As the day begins we can set the tone by starting our day with some yoga. This morning yoga flow sequence is a great way to wake up your body and mind. The sequence is designed to increase flexibility and energize you for the day ahead. The sequence is beginner friendly and can be modified to fit your needs.
Warm up
Start by warming up your body with some simple stretches. Warm up the spine by doing Cat-Cow pose. Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale, arch your spine and look up. Exhale, round your spine and tuck your chin. Continue moving through the poses, alternating between Cat-Cow and Downward Dog.
Flow
Next, move into the flow. Start in Downward Dog. Inhale as you step your right foot forward between your hands, and exhale as you fold into a forward fold. Inhale as you rise up to standing, and exhale as you step your left foot forward. Inhale as you rise up to standing, and exhale as you fold into a forward fold. Repeat this sequence, stepping forward with the opposite foot each time.
Extend
After repeating the sequence a few times, extend it by adding a Half Camel pose. From a forward fold, inhale as you reach your arms up and back. Exhale as you reach for your heels, and then inhale as you come back to standing.
Finish
Finish the sequence with a Standing Wide-Legged Forward Bend. Inhale as you step your feet hip-width apart. Exhale as you fold forward, reaching your hands to the floor. Inhale as you rise up to standing, and then exhale as you step your feet together.
This morning yoga flow sequence is a great way to start your day. It increases flexibility and energizes you for the day ahead. It is beginner friendly and can be modified to fit your needs.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
