Chair Yoga For Seniors Over 60: Only 10-15 Minutes a Day To Reclaim Strength Mobility and Balance (With 28 Days Sample Exercise Plan)

By Martha Folsbee

Are you looking for an easy way to feel healthier and more energetic?

Do you want to stay fit without doing tough exercises?
Ready to make positive changes and feel better every day?

 

Discover "Chair Yoga For Seniors Over 60: This book has a 28-day program with beginner, intermediate, and advanced exercises made for seniors to be happier and more independent!

 

In this book, you'll:

• Improve posture, flexibility, and heart health with simple poses.
• Learn how to do chair yoga safely and comfortably.
• Try breathing exercises and warm-ups to feel good before yoga.
• Practice easy yoga poses with clear instructions.
• Learn meditation techniques for relaxation and focus.

Chair yoga is gentle and can be done sitting or standing with a chair. It's great for flexibility, balance, and reducing stress.

 

Imagine feeling more independent and able to do daily activities without help. With chair yoga, you can feel stronger and more balanced.

Whether you're new to yoga or want new ways to stay active, "Chair Yoga For Seniors Over 60" is a great place to start feeling better.

 

Start your journey to a healthier life—get your copy now!

• Language: English
• Publisher: Cactus books
• Release date: Apr 29, 2024
• ISBN: 9798224676187

Book preview

Acknowledgments

Welcome to Chair Yoga for Seniors Over 60, a book designed specifically for you. This guide is crafted to offer a form of yoga that is easy to integrate into your daily life, regardless of your current fitness level or mobility. Before we dive into the contents and start our shared journey towards better wellness, I would like to express my heartfelt gratitude to everyone who contributed to the creation of this book, and to you, the reader, for choosing to embark on this path of enhancing your health and vitality.

First and foremost, I am immensely thankful to the vibrant community of seniors whose enthusiasm for maintaining an active and healthy lifestyle sparked the inspiration for this book. The stories you've shared about how staying active has transformed your lives are a powerful reminder that age really is just a number, and that spirit and zest for life are what truly matter. Your experiences are the soul of this guide.

A big thank you goes to the yoga experts, healthcare professionals, and therapists who have generously shared their knowledge. Your dedication to improving the lives of seniors is invaluable, and your insights have been instrumental in shaping the advice offered in these pages. I also extend my appreciation to my fellow yoga instructors, whose experiences and suggestions have enriched this guide. Your support has been an invaluable beacon throughout this process.

I must also acknowledge my family and friends for their unwavering support and understanding. The countless hours you have seen me dedicate to writing, editing, and discussing this book were made easier thanks to your encouragement and firm belief in the importance of this project.

Additionally, my editor and the entire publishing team deserve a special mention for their meticulous efforts in refining this manuscript. Your dedication to detail and creative input have ensured that this book is not only clear and easy to comprehend but also impactful and meaningful. 

And to you, the reader, who has picked up this book to begin or continue your journey with yoga, thank you. This guide is designed to be straightforward, gentle on your body, and supportive of your health goals. As you turn each page, I hope you will find not only practical advice but also inspiration to embrace yoga as a lifelong pathway to wellness.

The following sections of the book are structured to guide you through the fundamentals of chair yoga, starting from the very basics and gradually moving towards more detailed practices. Each chapter builds on the previous one, allowing for a gradual increase in complexity only as you become more comfortable and capable. Here’s a brief overview of what to expect in the upcoming pages.

Table of Contents

Acknowledgments

Introduction

Benefits to Seniors

Understanding and Respecting Body Limits

Developing a Personalized Exercise Plan

Sample Exercise Plan

BREATHWORK

BALANCE AND STABILITY POSES

Seated Mountain Pose in Chair Yoga

Seated Forward Bend in Chair Yoga

Moving Crescent Moon in Chair Yoga

Eagle Arms Stretch in Chair Yoga

Knee Raises

Leg Raises

Guide to Perform Leg Raises

a. Back Leg Raises

b. Side Leg Raises

Triangle Pose

Toe Lifts for Enhanced Balance

Sit to Stand Exercise

Chair Hip Extensions

The Downward Dog

POSTURE AND MUSCLE RELAXATION POSES

Seated Gentle Backbend

The Ankle to Knee Stretch

Reach Back Exercise

The Mindful Mix Exercise

The Seated Pigeon Pose

Cow Face Pose

Side of Your Body Exercise

Higher Alter Side Leans

BACK PAIN AND  STRENGTH INCREASE POSES

Cat-Cow Stretch

The Chair Upward Salute

Chair Warrior I

Thread the Needle

Seated Spinal Lengthening

Backbend Arch

Twist Left and Right

Roll Down Pose

Side Angle Pose

Lunge Pose

Cobra Chair Pose

Torso Flow

FLEXIBILITY AND MOBILITY POSES

Chair Extended Side Angle

Seated Five-Pointed Star

Chair Crescent Lunge

Seated Hip Marches

REFERENCES

Introduction

Chair yoga is an excellent exercise option for seniors who may find traditional yoga challenging due to joint pain, balance issues, or other age-related difficulties. This gentle form of yoga uses a chair for support, allowing individuals to perform yoga poses while sitting or standing. It's a safe and effective way to improve physical and mental health, offering benefits such as increased flexibility, better muscle tone, and enhanced mental clarity.

The Benefits of Chair Yoga for