Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Chair Surya Namaskar: Chair Sun Salutation
Surya Namaskar Variation Sitting On Chair (Sun Salutation Variation Sitting On Chair) is primarily for elderly people or people with mobility issues or disabilities. Chair Surya Namaskar is also beneficial for people with desk jobs as it can also be done while working in front of the computer to give the body a gentle massage and stretch, if one is seated for long hours.
As the name suggests, the practice of the classical Surya Namaskar (Sun Salutation) is done using the chair as a support. With so many people wanting to try yoga as part of their daily routine, this kind of modification of the classical Sun Salutations is beginning to be appreciated by all age groups with different body structures. Chair Surya Namaskar comes under the category of Chair Yoga and this kind of yoga is used for those undergoing therapeutic healing as well.
Yoga teachers can also introduce other variations in chair yoga sequence or yoga sequence for senior citizens by following the links given below:
Disclaimer: This chair yoga sequence should not be used as a substitute for medical attention or treatment. The information shared here is only for guidance and cannot be used completely for therapeutic or medical conditions without professional consultation from a medical professional or yoga therapist/teacher.
Chair Surya Namaskar: Chair Sun Salutation: Yoga Poses, Cues, Steps, and Breathing instructions
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The Classical Surya Namaskar or the Sun Salutation is modified here making it easier and less challenging for the practitioner using a STRONG, STURDY wooden or iron chair. Best to avoid plastic chairs.
A. Start to sit on the chair, with feet close to each other while the hands join in Namaste in front of your chest.
B. Sitting straight, without resting the torso on the back of the chair, extend the spine and the torso upwards making sure the sit bones are placed on the chair comfortably.
C. With eyes closed begin slow deep breathing, watching for the movement of the chest and the abdomen with every inhalation and exhalation.
D. Make sure and if possible bring the thighs parallel to the floor while both the feet are firm on the floor, emphasising on the toes touching the floor too.
A. Inhale from the Hands near the Chest and raise the arms above the head continuing to hold the palms in Namaste.
B. Extend the arms way beyond the head and the shoulders and exhale completely, taking the gaze either up or straight in front of you.
C. If this kind of Surya Namaskar is done for senior citizens or for disabled person, then the stretching may be done depending on the comfort of the practitioner. But if this is done for someone who is suffering from Arthritis, Knee injury etc, then stretching to the maximum should be encouraged.
C. Stay here in Hands Up Chair, for about 4 breaths, making sure of the awareness of the breath.
D. Placing the feet still firm on the floor, the thighs together along with the knees, the stretch should be from the hips upwards right up to the tips of the fingers.
E. This pose while seated helps to improve the toning of the entire abdomen and with the arms raised above, helps to improve the breathing creating a great sense of calmness and confidence.
A. Moving with the sequence, from Hands above head exhale and go forward bending at the torso.
B. While exhaling slowly, take the arms down and place them close to your feet, just like you would do in Uttanasana.
C. The entire torso rests on the thighs, bringing the chin to be placed just close to the knees and gaze down at your feet.
D. Slowly breathe, pushing the toros closer to the thighs, and stretching the shoulders to place the entire palm on the floor.
E. Remain here for about 4 breaths in Head Down Chair pose.
This pose is good for the lower back, giving a gentle massage to the abdomen improving digestion, good for the hips, reducing simple sciatic nerve conditions.
SENIOR CITIZENS CAN PLACE A CUSHION ON THE THIGHS IF BREATHING IS DIFFICULT.
A. Moving from Head down pose, inhale and come up with the torso, to sit straight on the chair.
B. Inhale again, and raise the right leg up, and hold the right thighs with your hands while bending the knee.
C. Exhale and press the thighs towards the chest, while flexing the right knee and right hips in Seated Low Lunge Variation Chair.
D. A great pose to help improve in the movement of the knee, keeping it flexible and strong, for anyone suffering from knee injury or arthritis. Also good for senior citizens who want to remain mobile and stay strong at the joints.
E. Balance the right leg holding it well in your hands and gaze straight, closing your eyes for about 6 breaths or more while making sure the left foot is firm on the floor.
F. Lean back for support, feeling the stretch at the hips, lower back, hamstrings, knee and ankle. One could also ROTATE the ankles here to get that extra benefit of moving the foot joint.