Chair Yoga For Seniors 50, 60 and Beyond: Gentle Chair Yoga and Stretches to improve Flexibility, Balance and Relieve Aches and Pain. Fully illustrated.

Table of contents :
TABLE OF CONTENTS

Introduction

Why This Book

How to Use This Book and Things to Remember

Managing Physical Limitations And Concerns

About The Authors

Chapter 1: The Fundamentals

To Recognize What Is Not Yoga

Physical Fitness: A Consequence but Not the Goal of Yoga

How Can Yoga Cut Any Ice

Yoga as a Complementary and Remedial Therapy

How Often Is Chair Yoga to Be Practiced

Chapter 2: How Does Chair Yoga Work

Knowing the Principles of Chair Yoga

It is Empathetic

Sets Up Mind-Body Balance

Sleep Stories

Is Energy Efficient

Its Effect On Mental Health

Flexibility: Your New Friend

Improved Strength

A Significant Improvement in Self Awareness

Much-Needed Reduction in Stress

When Pain Pounces

Chapter 3: What Chair Yoga Does to You

Who Should Do Chair Yoga

Suitable for All Ages Especially the Elderly

For Anyone With Mobility Issues

To Fight Obesity

To Address the Fear of Falling

For Those With Specific Medical Conditions

Stroke And Paralysis Recovery

Preventing and Managing Dementia

Chapter 4: Caveats And Cautions To Be Exercised In Chair Yoga

When There Is Undue Strain

Recognize Bad Pain

Timing of Exercise

Warming Up and Cooling Down

Existing Injuries and Conditions

Begin to Notice Patterns and Attend to It

Hygiene and Yoga

Equipment and Other Resources to Use

The Chair

Wheelchairs and Power Chairs

Clothing and Accessories

Yoga Blocks

Yoga Straps

Pillows and Blankets

Chapter 5: Your Very First Lesson to Get Started With Chair Yoga

Adopting the Accurate Sitting Position

The Worth of Weight Distribution

The Prime Pose of Chair Yoga: The Mountain Posture

The Mountain Posture (Tadasana) #1

Efficient Ways to Move Your Body

Circles to Start Warm Up

See-Saw Feet Warm Up

The Lazy Stretch Warm Up

Cat-Cow Stretch (Marjaryasana-Bitilasana) #2

The Tree Pose 1 (Vrikshasana) #3

Tree Pose 2 (Vrikshasana) #4

Chapter 6: The Breathing Blueprint

An Intrinsic Part of Yoga Practice

What to Expect During Breath Training

Breathwork As Against Meditation

Elementary Techniques to Start

It Is About Attention and Not Control

Pranayama or Breathing Exercises for Daily Pursuit

Alternate Nostril Breathing (Pranayama) #5

The Ocean Breath (Ujjayi) #6

Dr. Andrew Weil’s 4-7-8 breath

Individual Guidance Is Required for Advanced Practices

To Inhale Or Exhale

Chapter 7: Getting to Move With the Beginners’ Postures

See Chair, Think Yoga

Postures for Beginners

Shoulder Raise Pose (Urdhva Hastasana) #7

Reverse Prayer Pose (Paschima Namaskarana) #8

Camel Posture (Ustrasana) #9

Reclining Pigeon Pose (Supta Kapotasana) #10

Bound Angle Pose (Baddha Konasana) #11

The Seated Twist (Bharadvajasana) #12

Seated Low Lunge (Anjaneyasana) #13

The Cobra Pose (Bhujangasana) #14

Child’s Pose (Balasana) #15

Chapter 8: Active-Seated Postures for Toning up the Body

The Toe Raise and Curl Warm Up #16

Toe Point and Flex Warm Up #17

Running Warm-up #18

Side Sprawl Pose (Utthita Parsvakonasana) #19

The Warrior Pose 1 (Virabhadrasana 1) #20

The Warrior Pose 2 (Virabhadrasana 2)

Seated Boat Pose (Navasana) #21

Seated Butterfly Pose (Baddha Konasana) #22

Chapter 9: Yoga for Your Neck, Shoulders, and Arms

Yoga for Hands and Fingers

Mudras For Fingers

Star Fish Spread

Upside-down Starfish Spread

Upside-Down Finger Extensions

Yoga for Neck and Arm Strength

Goddess Arm Pose (Utkata Konasana) #24

Bow and Arrow Pose (Akarna Dhanurasana) #25

Yoga for Your Wrists and Elbows

Wrist Extension And Rotation Warm-Up

Elbow Turn Warm-up

Elbow Press Warm-up

Cross Arm Eagle Hand (Garudasana) #26

The Cow Face Pose (Gomukhasana) #27

Yoga for Shoulder Strength

Shoulder Rotations: Three Variations Warm-up

Shoulder Roll Warm-Up

Chapter 10: Seated Postures That Will Vitalize Your Core and Lower Back

Five Pointed Star Warm-up #28

Easy Pose (Sukhasana) #29

The Crescent Moon Bend (Urdhva Hastasana) #30

Staff Pose (Dandasana) #31

Shoulder Stretch With Strap #32

Hip Health

Upper Body Twist Pose (Vakrasana) #33

Forward Bend (Upavistha Konasana) #34

Backward Bend #35

Side Angle Bend (Utthita Parsvakonasana) #36

Chair Pose (Utkatasana) #37

Half Supine Pose (Ardha Supta Virasana) #38

Sun Salutations (Suryanamaskar) #39

Gate Pose (Parighasana) #40

Chair Downward Dog (Adho Mukha Svanasana) #41

Chapter 11: Standing Postures

The Right Chair for Standing Postures

Sit to Stand Posture #42

Foot Raises #43

High Plank #44

Standing Crane Pose #45

The Standing Tree Pose #46

Hip Extension #47

Forward Bend Hip Extension #48

Chair Lunge #49

Standing Downward Dog #50

Side Arches #51

Tight Rope #52

Chapter 12: Unwinding and Sleep Enhancing Chair Yoga Postures

Forward Bending Pose (Uttanasana) #53

Meditative Postures

Hands Over Heart (Sukhasana) #54

Dead Person or Corpse Pose (Savasana) #55

Chapter 13: Postures for Further Progress

Fire Log Pose (Agnistambhasana) #56

Knee Hugs (Apanasana) #57

The Seated Camel Pose (Ustrasana) #58

The Kneeing Camel Pose #58A

Forward Bend With Wide Leg Pose (Prasarita Padottanasana) #59

Kneeling Elbow Shoulder Stretch #60

The Extended Triangle (Utthita Trikonasana) #61

The Warrior Pose 3 (Virabhadrasana 3) #62

Seated Forward Bend (Paschimottanasana) #63

Reverse Table Top Pose (Ardhapurvottanasana) #64

Conclusion

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For Seniors 50, 60 and Beyond

Glossary

References