Chair Yoga - Yoga For Seniors | Yoga With Adriene

Summary

Join Adriene for a rejuvenating chair yoga session designed to activate muscles, enhance spinal mobility, and promote a mindful connection with the body. This practice, suitable for all levels, guides you through various seated poses, emphasizing proper posture and breathing techniques. Whether you're a beginner or an experienced yogi, this sequence offers a supportive and gentle way to explore flexibility and strength, fostering a loving relationship with your body.

Takeaways

• 🧘 Start with a Comfortable Chair: The session begins with the need for a chair, preferably without arms, to support the yoga practice.
• 🌿 Grounding with Feet: Ensure feet are flat on the ground for stability, using props if necessary.
• 💡 Awareness of Posture: Emphasize sitting tall and activating muscles to maintain a straight spine.
• 🔄 Breathing Techniques: Utilize deep, conscious breathing to enhance the practice and body awareness.
• 🌀 Engage and Release: Engage muscles and then release them, focusing on movement and relaxation.
• 🚀 Leg Extensions: Practice leg extensions to activate and strengthen the muscles, with variations for comfort.
• 🤲 Hands on Knees: Use hands on the knees or thighs to guide movements and deepen stretches.
• 🤸‍♀️ Cross-Body Movements: Incorporate cross-body movements to increase flexibility and engage the core.
• 💪 Strengthen Core: Use core strength for stability in poses, especially when extending legs.
• 🌀 Ankle Rotations: Include ankle rotations to improve mobility and reduce stiffness.
• 🤝 Interlaced Fingers: Use interlaced fingers for added grip and support in various poses.
• 🧘‍♂️ Warrior Poses: Practice modified Warrior poses using the chair for support and alignment.
• 🌱 Mindfulness and Gratitude: Encourage a mindset of gratitude towards the body and its capabilities.
• 🌈 Gentle Progression: The session promotes a gentle progression, respecting individual limitations and comfort levels.
• 🔄 Twists for Spinal Health: Incorporate twists to improve spinal flexibility and flush the body with fresh energy.
• 🧘‍♀️ Forward Fold: End with a forward fold, using the chair for support and deepening the stretch.
• 💆‍♀️ Closing with Reflection: Conclude the session with a moment of reflection and gratitude, sealing the practice with a heart-centered gesture.

Q & A

What type of yoga sequence is presented in the video?

The video presents a chair yoga sequence, which is suitable for people of all levels and can be done using a chair for support.

What is the importance of having a chair with no arms for this yoga practice?

A chair with no arms is preferable because it allows for better mobility and positioning during the yoga poses, ensuring that the practitioner can perform the movements safely and effectively.

What should one do if their feet do not touch the floor comfortably?

If the feet do not touch the floor comfortably, one can use pillows, blankets, or other creative solutions to elevate the feet to the appropriate height.

How does the instructor encourage the activation of the muscles that support the spine?

The instructor encourages activation by asking participants to sit up tall, engage the core, and imagine a string pulling them up from the crown of the head to lengthen the spine.

What is the significance of the 'meridians of energy' or 'nadi' in yoga?

In yoga, the 'nadi' or energy channels run through the spine and are believed to be pathways for the flow of energy or life force. They are an important aspect of the practice, contributing to overall well-being and vitality.

What is the purpose of lifting and lowering the toes during the yoga sequence?

Lifting and lowering the toes helps to activate and tone the muscles of the feet and lower legs, promoting better circulation and body awareness.

How does the 'figure four' position benefit the practitioner?

The 'figure four' position stretches the hip and hamstring muscles, promoting flexibility and improving the range of motion in the hips and legs.

What is the role of the ' Warrior Two' pose in the sequence, and how is it modified with the use of a chair?

The 'Warrior Two' pose is a standing pose that strengthens the legs and opens the hips and chest. In the modified version with a chair, it provides support for the practitioner, making the pose accessible and safe for all levels.

What is the significance of the 'Forward Fold' in the yoga sequence?

The 'Forward Fold' pose helps to stretch the hamstrings and lower back, promoting flexibility and relaxation. It also encourages deep breathing and a sense of letting go.

How does the instructor guide the practitioner to maintain a conscious posture throughout the practice?

The instructor emphasizes sitting up tall, engaging the core, and using the breath to maintain stability around the spinal column, ensuring that the practitioner maintains a posture that is both sustainable and beneficial.

What is the final gesture the instructor suggests to conclude the yoga session?

The final gesture is bringing the hands together at the heart, which is a common practice in yoga to express gratitude and to seal the session, followed by an acknowledgment of the practice with 'Namaste'.

Outlines

00:00

🧘‍♀️ Chair Yoga Introduction

Adriene, the host of 'Yoga with Adriene', warmly greets viewers and introduces a chair yoga sequence suitable for all levels. She emphasizes the need for a chair without arms and encourages viewers to wear comfortable clothing. Adriene guides viewers to sit with feet firmly on the ground, using pillows or blankets if necessary, to ensure proper posture. She introduces basic yoga concepts such as nadis and chakras, which are energy lines and points running through the spine, and encourages viewers to practice with awareness and integrity. The sequence begins with simple foot and leg exercises to activate muscles and improve spine length.

05:02

🤸‍♀️ Leg and Core Strengthening

The video continues with Adriene guiding viewers through leg extensions and ankle rotations to engage muscles and improve flexibility. She then introduces a 'figure four' pose, where one leg is crossed over the other with hands placed on the knee and foot to deepen the stretch. Adriene suggests using a towel for those who find it difficult to reach. She emphasizes the importance of a conscious posture and encourages viewers to appreciate their bodies, regardless of their limitations. The segment concludes with a hamstring stretch and a gentle twist to release tension.

10:02

🏋️‍♀️ Warrior Poses with Support

Adriene transitions into a supported Warrior Two pose, using the chair for stability and guidance. She explains the importance of core strength and proper alignment, suggesting modifications for those who find the pose challenging. The focus is on maintaining a strong posture, engaging the core, and using directional breathing to deepen the stretch. The sequence includes variations for different levels of flexibility and strength, ensuring that all viewers can participate comfortably. Adriene encourages viewers to explore their limits and to practice with love and appreciation for their bodies.

15:06

🙏 Closing Sequence and Reflection

The session concludes with a forward fold and a series of breath-focused movements designed to help viewers relax and let go of tension. Adriene guides the inhalation and exhalation to stretch the back and promote a sense of release. She encourages experimentation with the breath and movement to find personal comfort and benefit. The video ends with a moment of reflection, where viewers are invited to notice their feelings and to close the practice with gratitude. Adriene thanks the viewers for their time and energy, inviting them to engage with the community and to continue their yoga journey.

Keywords

💡Chair Yoga

Chair yoga is a form of yoga that incorporates the use of a chair as a prop to perform various poses and stretches. It is particularly beneficial for those with limited mobility or who are recovering from injuries. In the video, Adriene introduces the practice as a 'chair yoga sequence,' emphasizing the importance of having a chair without arms to facilitate the movements.

💡Activation

Activation in yoga refers to the process of engaging specific muscle groups to prepare the body for movement and to increase awareness of the body's alignment. In the script, Adriene mentions 'slowly activate the muscles that help us find length up through the spine,' indicating the importance of muscle engagement for spinal alignment and overall posture.

💡Meridians

Meridians, in the context of yoga, are energy pathways that run through the body, often associated with the concept of nadis in traditional Indian medicine. Adriene explains that these pathways are connected to the spine and are important for energy flow, mentioning 'meridians of energy' to highlight the spiritual and energetic aspects of yoga practice.

💡Chakras

Chakras are spiritual energy centers in the body, a concept rooted in Indian spiritual traditions. They are often visualized as wheels of energy and are associated with different aspects of physical and emotional well-being. The script refers to 'the major points as chakras' to illustrate the interconnectedness of physical postures with spiritual and energetic practices.

💡Mobility

Mobility in yoga refers to the range of motion and flexibility one can achieve in various joints and muscle groups. Adriene encourages practitioners to 'find mobility in a way that's soft and gentle, but also really supportive and beneficial,' emphasizing the gentle approach to increasing flexibility and range of motion within the chair yoga sequence.

💡Quad

The quadriceps, or 'quad' for short, is the muscle group at the front of the thigh. It is responsible for extending the knee. In the script, Adriene instructs to 'feel that tone, that engagement of the quad' when lifting the heels, indicating the importance of engaging this muscle group for stability and strength.

💡Core Strength

Core strength refers to the strength and stability of the muscles in the abdominal and lower back region. It is crucial for maintaining balance and support during yoga poses. Adriene mentions 'engage muscles of the core to support the back' when extending the leg, highlighting the role of the core in providing support and stability in yoga practice.

💡Warrior Two

Warrior Two is a standing yoga pose that requires balance, strength, and flexibility. It is named after the powerful stance of a warrior. In the script, Adriene adapts this pose to be performed with the support of a chair, calling it 'supported Warrior Two,' to make the pose accessible while still providing the benefits of the traditional pose.

💡Twist

A twist in yoga involves turning the torso to one side, which can help to improve spinal flexibility and release tension in the back. Adriene guides the practitioner through a 'gentle twist' using the chair for support, explaining the importance of 'directional breath' to enhance the benefits of the twist.

💡Forward Fold

A forward fold is a yoga pose where the practitioner bends forward at the hips, bringing the torso towards the thighs. It is a common pose to stretch the back and hamstrings. Adriene describes a variation of this pose, 'Forward Fold,' adapted for chair yoga, where the practitioner can round the spine and bring the head towards the knees while seated.

💡Breathing Techniques

Breathing techniques are essential in yoga for connecting movement with breath, enhancing relaxation, and improving focus. Adriene emphasizes various breathing techniques throughout the script, such as 'inhale, breathe in your belly,' and 'exhaling completely,' to guide practitioners in synchronizing their breath with the movements for a more mindful practice.

Highlights

Welcome to Yoga with Adriene, featuring a chair yoga sequence that requires no armrests.

Ensure feet are firmly planted on the floor, using pillows or blankets if necessary.

Activate muscles to find length up through the spine by imagining a marionette string pulling you up.

Focus on the spine's center channel and the energy meridians or nadis.

Practice gentle movements to find mobility in a soft and supportive way.

Engage the quad muscles by lifting and lowering the heels.

Extend the leg out without full extension, engaging the core muscles.

Rotate the ankle in big circles to improve flexibility.

Use the chair for support while performing a figure four stretch.

Cross the leg over the thigh to deepen the stretch, lifting the leg if possible.

Express gratitude for the body and its capabilities during the practice.

Incorporate twists to flush the body and improve spinal flexibility.

Use directional breathing to enhance the twist's benefits.

Perform a supported Warrior Two pose using the chair for stability.

Adjust the pose to fit individual needs and capabilities.

Experiment with Forward Fold, adjusting sitting position on the chair for comfort.

Encourage a deep stretch in the back by focusing on the skin and breath.

Seal the practice with hands at the heart and an inner smile.

End the session with a sense of community and an invitation for feedback.

Transcripts

- Hi everyone and welcome to Yoga with Adriene.

I'm Adriene and today we have

an awesome chair yoga sequence for you.

So you're gonna need a chair

and preferably one with no arms.

Hop into something comfy and let's get started.

(upbeat music)

Alright, my friends, thank you for choosing this practice.

Let's begin.

Sit up nice and tall.

You wanna get to where your feet

are firmly planted on the floor

so your whole foot's on the ground.

And if that's not happening for you,

then you can bring some pillows or some blankets,

or just find something, get creative,

to bring the earth up to your feet.

So you can pause the video and do that.

And then if you're leaning back in your chair,

go ahead and sit up tall.

We'll start to just slowly activate the muscles

that help us find length up through the spine.

So inhale, lengthen through the crown.

Imagine a little marionette string

just pulling you up from the crown.

And let your hands just rest gently

wherever is natural, on the knees, on the thighs.

Then inhale deeply as you lift your heart,

and then exhale, relax your shoulders

down your back body.

So you're just bringing more awareness

and more integrity into the body

but specifically to this line of the spine, right,

this plumb line, this center channel.

There is all of these meridians of energy,

or in yoga we call them the nadis.

Not naughty but nadi.

And they run through the spine, right.

Sometimes we refer to the major points as chakras.

But whatever you wanna rock

in your mind and in your body,

we're just gonna take some time to breathe,

to slow it down and find mobility in a way

that's soft and gentle

but also really supportive and beneficial.

So, when you are ready,

we'll start with the soles of the feet.

Lift the toes, press all four corners

of the feet down, then lower the toes.

Lift the toes

and lower the toes.

Lift the toes

and lower the toes.

And one more time lift the toes.

Spread the toes and release, great.

Lift the heels one at a time,

then feel that tone, that engagement of the quad.

Lift the heels, keep lifting, lifting, lifting.

Lift your heart.

Open your mind to a new experience.

And then lower the heels.

Here we go.

Inhale, lift the heels.

Exhale, lower.

Good, inhale, lift the heels.

Sit up nice and tall, and exhale, lower.

Inhale, lift the heels.

And exhale, lower.

One more time.

Inhale, lift the heels.

And exhale, lower.

Awesome!

Inhale, extend right leg out just as much as you can,

so you don't take on the full extension

unless it goes there, then great.

But just bring it up as much as you can.

We're engaging our muscles here

so draw the navel in and up a bit.

And then you're just gonna spread the toes here,

flex the foot and then point the foot.

Flex and point.

It's all connected, one moving part.

Flex and point.

Flex and point.

Two more times.

Flex and point.

Flex, sit up nice and tall, and point.

And now here we go, rotating big circles here

as you bring it down one way, and then the other.

Cool!

Other side.

Extend the left leg out.

So find your extension today.

Engage muscles of the core

to support the back, sit up nice and tall.

Here we go.

Flex and point.

Flex and point.

Flex and point.

Flex and point.

One more time.

Flex and point.

And then rotating circles as you bring it down.

Rotate the ankle one way and then the other.

And then your foot comes down to the ground.

Awesome!

Okay, here we go.

Interlace the fingertips.

You're gonna grab the right knee

and slowly squeeze and lift.

So imagine that femur bone.

We're kind of squeezing everything in,

you can use the chair to ground down

and then lift up here, so we're not here

but we're doing our best to lift up

through the armpit chest

and squeeze, squeeze, squeeze.

Okay, so everyone will be a little bit different here.

If you can't quite squeeze, you can bring a little towel,

like a dish towel even to be extensions

of your arms here and hold it here.

Squeeze.

Then one more breath here squeezing and lifting.

(inhales and exhales)

And then take that right shin and you're gonna

cross it over the top of the left thigh.

Then flex your right foot here, bring your left hand

to the outer edge of your right foot if you can,

and then bring your right hand

to the top of your right thigh.

And we create this figure four here

then sit up nice and tall.

Now if you wanna deepen this and you're practicing

with me and you want a little more,

you can bring it to the elbow crease

and lift the leg up, okay?

But there's really no need to push it.

Great.

One more breath.

Fabulous!

We're coming back to the squeeze.

So interlace the fingertips around your right knee, squeeze.

Then we're gonna slowly extend the right leg out.

You're gonna slide your hands

now to the hamstring, to the back of the leg,

and extend it out super long, long, long, long, long,

long, and then bring it all the way down.

Fabulous.

Other side, interlace.

Here we go.

Left knee squeezes in and up.

Couple yummy breath cycles here.

So you really gotta bring a breath,

squeeze and lift.

(inhales and exhales)

(inhales and exhales)

Just working where you are today.

Appreciating your body and all its glory,

all its beauty, all its limitations.

Be thankful for this body that you have,

it's the only one you got.

So it's never too late to instill this relationship

of kindness and love with your body.

When you're ready, we're gonna squeeze

and lift, one more breath,

and then we'll flex the foot and cross it over,

creating that figure four shape on the other side.

Grab your foot.

And then left hand is gonna come down

to just gently guide the top

of the thigh bone there around and down.

So, I've been practicing yoga for a long time

and the benefits are really wonderful

so I'm able to sit up tall here.

I just wanna honor it and recognize and let you know,

if you are finding that you're sweating a little bit here

just sitting up tall, you can one, rest in a chair,

or use your breath, inhale, breathe in your belly,

and exhale, relax your shoulders to slowly start

to build more stability right around this spinal column.

So you can sit up tall and have a posture

that isn't causing pain.

A conscious posture.

Take one more breath wherever you are here.

Something that's sustainable, sustainable posture.

Cool, then interlace the fingertips,

come back to the squeeze.

The big squeeze.

Squeeze, squeeze, squeeze, squeeze.

Then slide, interlace fingertips behind,

slide them behind and when you are ready

extend your extension, extend the left leg

as long as you can, inhale,

and exhale slowly, lower down.

Beautiful.

Hands are gonna come back to the tops of the thighs,

re-situate, reset with a deep breath in.

Exhale out through the mouth.

Beautiful.

Right hand comes to the other left thigh.

And you're gonna bring your left fingertips

either to the back of the chair,

or maybe you swing it all the way around.

You're just gonna find a little gentle twist here.

You can come up onto the toes if you like

for a little more leverage, breathing deep.

Imagine your inhale really traveling down

to your belly, so we're not breathing up

but we're breathing down.

We're gonna come back to center and take it

to the other side nice and slow.

Twist, release, flushing the body.

If you really want the benefits of a twist,

use that directional breath, right,

don't breathe up but breathe,

send that breath all the way down.

Cool beans.

Bring it back to center, inhale,

squeeze the shoulders up to the ears.

Exhale, release.

Inhale, squeeze and lift.

And release.

One more time.

And release.

Awesome work.

Drop the chin to the chest.

Stay here breathing deep.

Wrap the shoulder blades around the back body

so really firm the shoulder blades

behind your heart space.

And then inhale, lift the chin parallel

to the earth again, and exhale,

left ear over left shoulder.

Stay here, breathe deep.

Great. Inhale, back up to center,

exhale, right ear over right shoulder.

Tag a little weight in the elbows here,

my friends, breathe deep.

Awesome.

Inhale, come back up to center, here we go.

We're gonna slowly bring the feet over

towards the right of the chair.

And then you're gonna bring your right foot.

We're going into Warrior Two, a supported Warrior Two.

Bring your right foot firmly to the ground,

front knee over front ankle.

And you're gonna use your core strength.

So think up, draw the energy up,

navel draws in and up to slowly walk,

and you can also use your hand on the chair

to slowly walk your foot out,

turn the left toes in, and then slide back

so your hamstring is supported here.

Virabhadrasana Two with the chair.

And then just stay here, feel it out.

Really drop your center, turn left toes in.

And then you can stay here with hands on the chair,

breathing deep.

Pull that right hip crease back

so that squeeze move we did here, imagine that.

And then hands can stay on the chair

or maybe we're sending the fingertips out,

really working from the ground up here,

lifting the chest.

Now, if this is not available to you,

then, so if you are here, then breathe

deep directional breath, then you're just going

to bring one foot forward kind of creating a right angle,

and then the right foot to the side.

So one foot forward, one to the side, and work here.

So wherever you are, directional breath,

breathing deep, inhaling deeply,

exhaling completely.

Inhaling deeply

and exhaling completely.

Think about lifting all four sides of the torso here

so the front, the back,

and both side bodies nice and long.

Take one more breath, you got this.

I know the arms are tired, you got this.

And then exhale, bring the hands to your heart

and make your way back to center.

Use your feet on the earth to come all the way back

so we'll stay connected to the ground.

Great, let's try the other side.

Really nice work.

So release the hands.

We'll walk the feet towards the left,

just check it out.

Plant the left foot firmly and then start

to walk the right foot back.

You can use the chair to guide you.

Turn the right toes in, really press

into the outer edge of that back foot,

and then use the chair to really support

the belly of the hamstring here.

And then open up through the hips,

lift and lengthen all four sides of the torso.

Maybe you keep the hands down

or maybe you send the fingertips out.

If you feel good there stay there,

or maybe you bring the foot back

and this is better for you,

creating this 90 degree angle with the tops

of the thigh bones and breathing deep.

Okay, inhale lots of love in, love your body,

love this life, explore space

so reach way beyond the fingertips here.

Take energy way out beyond the physical posture.

Notice where you might be gripping or holding, soften.

And we'll take one more breath.

Breathing really down, down, down into the belly.

And then exhaling, hands to heart.

Awesome work. Here we go.

Use the toes, feet on the ground to come back to center.

Take your time, take your time.

Wonderful. Then walk your bum just a little bit

closer to the edge than we had before.

And we'll inhale, sit up nice and tall,

release the hands, and then keep

this upward kern of energy, think up and over.

So actually imagine you were holding

a beach ball here at your belly.

So you have a big, big ball here

and you're gonna go up an over

until Forward Fold.

Nice and slow, when you are ready,

the spine starts to round.

You can release the fingertips

wherever it feels comfortable

and you're gonna bring your head

towards your knees.

Now you might just get this far,

you might stay up pretty tall.

You might need to make adjustments

with where you're sitting on the chair.

But you wanna get to a place where you can take

some solid, delicious feel-good, let-go breaths.

(inhales and exhales)

Then as you inhale in here, my friends,

feel the skin of the back body stretch.

Can you experiment with that?

Can you feel the rise or the fall?

Let the breath move you.

(inhales and exhales)

(inhales and exhales)

Take one more cycle of breath, let it be full.

(inhales and exhales)

And then at first bring the hands up to the thighs,

then plant the feet firmly, really feel the feet,

pressing into the earth as you tuck the chin

and slowly roll it up.

And then as you roll it up feel that flush of energy.

The blood flow opposite direction.

And if you need to, if that was a big move for you,

you can bring the hands to the chair

for a little more stability, a little grounding.

In case you got a little dizzy here,

a little head rush.

Great. Take a deep breath in.

Exhale out through the mouth.

(exhales loudly)

Again inhale in through the nose, come on.

(inhales)

Exhale, let something go.

(exhales loudly)

And one more time, let's sigh it out.

Inhale.

With sound.

(exhales loudly)

Wonderful.

Open your eyes.

Take a little moment to just notice how you feel.

Tap into a little inner smile, maybe even

lift the corners of your mouth slightly,

and we'll bring the hands together at the heart

to seal our practice.

Thank you so much for sharing your time

and your energy with me and the rest of the community,

everyone practicing with you through this video.

Let us know how it went down below.

Questions, comments always welcome.

Subscribe to the Yoga with Adriene channel

if you haven't already.

Share it with your friends and your family.

And take good care.

I'll see you next time.

Namaste.

(upbeat music)