Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Seniors Yoga Sequence: Chair Yoga Sequence for Seniors
In this Senior Yoga Sequence, we cover Restorative and Chair Yoga Poses that are related to seniors who cannot stand for long periods of time due to age or ailments, but are allowed to practice yoga with the help of an expert. This should only be done after discussing their ailments with their family doctors.
Kindly note that each student is a different individual and hence, it is best to practice this sequence on a personal level by giving full attention to the individual student's need.
One could incorporate a group session once in two weeks to encourage self-confidence amongst these senior citizens.
Seniors Yoga Sequence: Chair Yoga Sequence for Seniors: Yoga Poses, Cues, Steps, and Breathing instructions
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A. As the series of this sequence are done with the support of a chair in seated position, make sure the choice of chair is comfortable and the base of the chair is flat and not too cushioned. It is also necessary to go for a low height chair as the feet should touch the floor comfortably to induce proper blood flow.
B. Begin by sitting on the chair bringing the legs parallel to the legs of the chair, and extend the spine upwards till you feel comfortable. Never go beyond your comfort.
C. Bring the palms in Namaste close to your chest near the Anahata Chakra, and close your eyes.
D. Begin to feel the flow of the coolness of the breath through the nostril while trying to fill in the abdomen and lungs.
E. While it may take few rounds of breathing to understand this, make sure the breathing is also slow and smooth.
F. As we grow old and done with our responsibilities, it is time to focus from deep within and begin this slow connection. While still breathing take this moment to understand to answer questions like, Who, Why and What related to just oneself.
G. Sit connecting with the breath for about 6 breaths or more and bring that smile on the face to keep the facial muscles calm and relaxed.
A. After a good round of opening up with deep breathing and calming the nervous system in the above practice, open your eyes and rub your palms generating heat and place them on the eyes for sometime.
B. Then inhale and take the neck upwards and backwards as you feel comfortable and exhale completely. Then inhale and bring the neck downwards towards the chin and exhale completely.
C. Practice this movement of neck in two rounds taking 2 rounds of breath in round.
D. Make sure not to strain the body and the movement trying to co ordinate the breath with the movement. If the breathing and the movement cannot be co ordinated, make sure the breathing is still happening.
E. Closing of eyes is just an option as per the body comfort.
F. Release from the Chair Neck Rolls A and sit keeping the neck relaxed.
A. Releasing from Chair Neck Rolls B, come to the centre and relax for a few breaths. If there is discomfort in the head due to movement of the neck, take in deep breaths through both nostrils.
B. Now slowly along with breathing move the neck clockwise and anticlockwise in two rounds each taking 2 breaths for each round.
C. Make sure not to strain the body and the movement trying to co ordinate the breath with the movement. If the breathing and the movement cannot be co ordinated, make sure the breathing is still happening.
D. Idea of rotating the neck here is to release the tensions built around the neck and the shoulders as they say ' take the weight off shoulders'. Tensions and stiffness around the neck and shoulders will create headaches leading to lack of sleep.
E. Go comfortable here with the movement and if ok, one could close the eyes to stay disconnected from the world around you.