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Chair Yoga For Senior Citizens: Chair Yoga For Back Pain

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Chair Yoga For Senior Citizens: Chair Yoga For Back Pain: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Chair Mountain Pose (Chair Tadasana)
    A. Begin seated comfortably on a chair connecting of the breath.

    B. Press the feet firm on the floor and extend the spine to get comfortable.

    C. Close your eyes, place the hands on the knees and stay relaxed breathing slow, deep and full.

    D. Sit to breath for about 12 breaths going slow with a deep smile on your face.

    E. Stay positive, smiling with each inhalation filling the body with energy. Exhale completely, to throw the antioxidants to help in improving the immune system.

    OPTION
    Those who find discomfort, as their feet is not resting on the ground, using a STOOL or CUSHION for the feet is an great choice.

    F. You could support the back with a bolster to keep the spine comfortable.
  • Chair Cat Cow Pose (Chair Marjaryasana Bitilasana)
    A. Release and come back to sit in Mountain Pose, relaxing and connecting to the breathing process.

    B. Inhale, expand the chest and take the head and the chin a bit back.

    C. Exhale, curl your chest and shoulders locking the chin down.

    D. Move dynamically here in Chair Cat Cow Pose. As you do this smile and breath with positivity.

    E. Practice this 8 times coordinating with the breathing process. A great way to open the back, shoulders, chest, psoas major and the abdominal muscles.

    F. Curving the back inwards and outwards while coordinating the breathing process will help to release the tensions of the entire back.
  • Chair Pose On Chair Hands On Knees (Utkatasana On Chair Hands On Knees)
    A. From Chair Mountain Pose:
    Inhale - extend the spine upwards
    Exhale - bend forward slowly taking the torso to 60 degrees.
    Inhale - stretch the spine while in this forward bend
    Exhale - look up
    Inhale/Exhale - to remain in this posture for 6 breaths.
    Inhale/Exhale - release and relax

    B. This Chair Pose on Chair is done to engage the core muscles by pulling in the navel up towards the back of the spine.

    C. The core muscle when at work helps to support the entire lower back and the hips, thereby reducing the tensions and stress at the base of the spine.

    D. While here focus on the lower back, middle back, core muscles and hips. Ensure not to overstretch.
  • Sun Salutation Variation Sitting On Chair (Surya Namaskar Variation Sitting On Chair)
    A. From Mountain Pose Chair:
    Inhale - raise the arms up extending the chest, shoulders and arms.
    Exhale/Inhale-Exhale - stay here for 1 breath
    Exhale - go forward and bend from the hips
    Inhale/Exhale - stay down for 1 breath
    Inhale - slowly come up
    Exhale - lift your right knee holding it with your hand
    Inhale - raise the right knee towards you and look up
    Exhale - lean back and look up
    Inhale/Exhale - stay here for 1 breath
    Exhale - press the thighs towards you and bring the head towards the knee
    Inhale/Exhale - release the leg and rest.
    Inhale - raise the arms up
    Exhale/Inhale-Exhale - stay here for 1 breath
    Exhale - go forward and bend from the hips
    Inhale/Exhale - stay down for 1 breath
    Inhale - slowly come up
    Exhale - lift your left knee holding it with your hand
    Inhale - raise the left knee towards you and look up
    Exhale - lean back and look up
    Inhale/Exhale - stay here for 1 breath
    Exhale - press the thighs towards you and bring the head towards the knee
    Inhale/Exhale - release the leg and rest.
    Inhale - raise the arms up
    Exhale - bend forward from the hips
    Inhale/Exhale - stay down of 1 breath
    Inhale - raise the arms up
    Inhale/Exhale - stay for 1 breath.
    Inhale/Exhale - release and relax.

    B. A great and powerful flow for the entire back, hips, and core. A complete body movement to improve blood circulation.

    C. Improving the blood circulation will help also reduce the stress and stiffness at the various joints including the lower back (base of the spine). This will help to keep a watch on the aches and pain at the lumbar region.
  • Cobra Pose Chair (Bhujangasana Chair)
    COUNTER AND RELAXING POSE

    A. From Mountain Pose Chair:
    Inhale - place the hands on the back of the chair
    Exhale - move the hips in front
    Inhale - stretch the arms, chest and spine, taking it in a backbend
    Exhale - throw the head back
    Inhale/Exhale - take this backbend and stay for 8 breaths in Cobra Pose Chair
    Inhale/Exhale - release and relax

    B. While Cobra Pose is good acting as a counter pose after forward bends.

    C. A gentle backbend when supported pays particular attention to the weaker muscles at the lumbar spine thereby making them strong and flexible with the stretching and compressing.
  • Chair Seated Twist Pose
    A. Seated on the chair sideways:
    Inhale - hold the back rest of the chair
    Exhale - twist taking the shoulders and the middle back towards the back of the chair
    Inhale/Exhale - stay here for 4 breaths
    Inhale/Exhale - release and relax
    Get up and sit on the chair sideways (other side)
    Inhale - hold the back rest of the chair
    Exhale - twist taking the shoulders and the middle back towards the back of the chair
    Inhale/Exhale - stay here for 4 breaths
    Inhale/Exhale - release and relax
    Repeat this again one more time (4 breaths on each side).
    Release and Relax

    B. Twists are good for the entire back and when done on a chair, students can go further with the twists.

    C. Breathing as the twists happen is very essential. Make sure though not to jerk the body when going in a twist.

  • Revolved Chair Pose On Chair (Parivrtta Utkatasana Chair)
    A. From Mountain Pose Chair:
    Inhale - stretch and extend the spine
    Exhale - bend forward reaching for the ground with the left arm
    Inhale - raise the right arm up
    Exhale - look up at the extended arm
    Inhale/Exhale - stay in Revolved Chair Pose On Chair for about 3 breaths
    Inhale/Exhale - release and relax.
    Stay for 2 breaths to relax
    Inhale - stretch and extend the spine
    Exhale - bend forward reaching for the ground with the right arm
    Inhale - raise the left arm up
    Exhale - look up at the extended arm
    Inhale/Exhale - stay in Revolved Chair Pose On Chair for about 3 breaths
    Inhale/Exhale - release and relax.

    B. Some twists for the hips and the upper back will help stretch the lower back spine and the middle back. These muscles will help open as they stretch increasing in flexibility and strength.

    C. With overall flexibility the aches and pain can be reduced and stay in control. Work slow as you bend and twist. Make sure in no position the breathing process is held.
  • Cobra Pose Chair (Bhujangasana Chair)
    COUNTER AND RELAXING POSE

    A. From Mountain Pose Chair:
    Inhale - place the hands on the back of the chair
    Exhale - move the hips in front
    Inhale - stretch the arms, chest and spine, taking it in a backbend
    Exhale - throw the head back
    Inhale/Exhale - take this backbend and stay for 6 breaths in Cobra Pose Chair
    Inhale/Exhale - release and relax

    B. Come to relax back in Cobra Pose Chair as you stretch the back.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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