Week 13 Video Tip: Chair Yoga
Download PDF copy of this week's tip sheet
Watch this week's video tip below to watch four separate chair yoga exercises demonstrated by Ryan McGraw, a NCHPAD Graduate Assistant.
|Ryan performing chair yoga|
Benefits of Chair Yoga:
- Increases circulation
- Increases range of motion and flexibility
- Builds strength
- Increases oxygenation of cells and expands lung capacity
- Balances the hemisphere of the brain
- Reduce stress and tension
- Calms and focuses the mind
- Reduces physical pain
Main Purpose: To improve physical well-being, center the mind, and reduce stress.
Secondary Purpose: To reduce pain.
Chair Yoga exercises featured in this week's video clips include Arm Raises, Rotate Body in Circle, Seated Forward Fold, and Seated Single Leg Stretch:
Purpose: To increase range of motion/circulation in the shoulders and balance brain hemispheres.
- Sit up as straight as possible near the edge of your chair.
- Inhale and slowly raise your right arm overhead. Make sure you are stretching through your entire arm, all the way through your fingers.
- Exhale and lower your right arm.
- Inhale and raise your left arm.
- Exhale and lower your left arm.
(Optional: Raise left leg straight out in front of you when raising right arm and raise right leg straight out in front of you when raising left arm.)
- Repeat 5 times on each side with alternating arms.
- Repeat 5 times raising and lowering both arms together.
Purpose: To increase range of motion/circulation to the hips, torso, and spine.
- Sit on the edge of your chair.
- Sit up as straight as possible.
- Hands can rest in your lap.
- Begin to rotate your upper body around in a circle going clockwise.
- Exhale as you go forward, inhale as you go back.
- Start with small circles then gradually make the circles larger, exploring the full range of the trunk and spine.
- Make circles smaller again until you come to a stop.
- Reverse the direction of your circles to counterclockwise.
- Perform 10- 20 circles in each direction.
Purpose: To stretch the back and back body and calm the nervous system.
- Sit on the front edge of your chair.
- Inhale and lift both arms up overhead.
- Exhale and slide your arms down the sides of your legs. Hinge from your hips, folding your upper body over or between your legs.
- Inhale, press your hands to your shins and lift your chest parallel to the floor. Stretch your belly forward.
- Exhale and fold over the legs again (repeat 3 times).
- On the last exhale, stay in the forward fold.
- Allow your head and neck to relax.
- Stay here 3 to 5 breaths.
Purpose: To stretch the back of the legs.
- Sit tall with your feet flat on the floor.
- Loop a strap around the ball of your right root.
- Keep the left foot planted on the floor. Sit tall.
- Holding the strap in both hands, straighten the right leg forward until you feel a stretch in the back of your leg.
- Stay in this stretch for a minimum of 5 breaths.
- Repeat the stretch on your left side.
- After both legs are done, sit tall with your feet flat on the floor. Take a few breaths to let your hips rebalance.
If you have any questions about this week's exercise tips or your 14 week program, call Blythe Hiss at 312-996-5695.
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