Chair Yoga Can Flow Reference search on 27/8/2012 Learning to create a chair yoga flow helps your clients learn to flow with life itself. From years of experiential personal practice working with seniors and clients in wheelchairs, a dynamic chair yoga flow helps to invite calmness, ease of movement and relaxation into the practice. And when you coordinate the movement of the flow with the breath you will ultimately engage your clients into a deeper sense of body awareness. Offered here is a chair yoga flow that opens up the entire body – try it out on your next class and let me know how it worked for you. Seated Mountain Today think about feeling the poses, the body Scan the Body – Imagine a light coming in to the crown of the head and take it don’t through the body looking for tension or stress or perhaps a fatigued or tight muscle or joint Opening centering and breath work Big Full Body Stretch w/angel wings ‐eyes closed Inhale the arms up overhead, palms touching Exhale the arms around the body, like making angel wings, bring back to Namaste Repeat four times with flat feet, 4x on toes Where do you feel the sensation of the stretch?
Come into Spontaneous Movement – eyes closed Head and Neck movement – do what feels good for your body Add the shoulders and move them anyway they feel good for you Invite the arms and fingers to move Add the toes, feet, ankles and entire torso Come to stillness, open the eyes Arm Movement Inhale the arms to shoulder height with wide fingers, palms facing downward Exhale lower them down Rotate the palms and repeat Repeat 4x palms down and up Stretch the neck open Inhale both arms to shoulder height, palms facing upward, exhale the breath Inhale the R hand up to the sky Exhale it over the L ear and pull the R ear to the R shoulder Turn the palm down on the L hand extended at shoulder ht Exhale it down to the hip Inhale it up to shoulder ht, repeat 4x Repeat, taking arm now straight up to the sky, repeat 4x Exhale it to the hip Inhale it to crescent moon to the R side of the body, repeat 4x Then hold in Crescent moon Release and come back to Samasthiti
Rag doll roll down Bring the palms to the thighs, on an exhale slide the arms down the legs to a forward fold Inhale and slide the arms up to the thighs to standing, repeat 4x Hold the forward fold for four breaths Inhale, taking the hands out to the side and come back up to Seated Mountain Exhale to a backbend Inhale the hands to Samasthiti Sitting in Stillness “Stay present with your Left side of the body now” “What do you feel”, compare and contrast the L side with the R, knowing you have only worked the L side of the body REPEAT ENTIRE SEQUENCE ON OPPOSITE SIDE Seated Stretch Sit on the edge of your chair, feet below the knees Hands to the tops of the thighs I: Press down and elongate the chest, chin to the sky E: Round the spine, tuck the chin into the chest Repeat 4x Wide Legged Forward Fold Sit on the edge of the chair, feet wider than hi with distance Take the hands back to the hip creases E: Spill pelvis forward I: Come back up
Repeat 4x then hold in a fwd fold Touch the hands to the floor or block Let the body cascade Feel movement happen in the hip sockets Let the spine release, head and neck relax Close the eyes, check in with the body – feel the connection of this back line of the body Chair Pose Twist – each side (wheelchair stay as is) Sit to the side of your chair, feet together Place the L hand on the outside of the R leg Place the R hand on top I: float the R arm out to the side and back E: Float it back to the leg Repeat 4x then hold Repeat Opposite side Backbend Sit to the back of your chair, feet together Clasp the hands in front I: lift to the sky E: Backbend I: Lift t the sky E: to the knees Repeat 4x then hold in a back bend Close the eyes, check in with the body – feel the connection of this front line of the body Rag doll roll down
Bring the palms to the thighs, on an exhale slide the arms down the legs to a forward fold Inhale and slide the arms up to the thighs to standing, repeat 4x Hold the forward fold for four breaths Inhale, taking the hands out to the side and come back up to Mountain Exhale to a backbend Inhale the hands to Samasthiti Sitting in Stillness “Stay present with your body again”, Notice how the legs feel now Close the eyes and just witness what the body is feeling One Leg Forward Fold Place the leg on a mat, with opposite leg bent Point the toes I: Lift the leg to hip height E: Lower down Repeat 4x, then come into a forward fold Repeat sequence 4x on each side Rag doll roll down & Hold – roll up Close with Seated Savasana