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English Pages 112 Year 2024
Table of contents :
INTRODUCTION
CHAPTER 1
EMBRACING CHAIR YOGA AT 60 AND BEYOND
THE FUNDAMENTALS OF YOGA AND ITS ADAPTATION TO THE CHAIR
ROOTS OF YOGA: UNDERSTANDING ITS CORE PHILOSOPHY
THE CHAIR YOGA ADVANTAGE: SAFETY AND ADAPTABILITY
CHAPTER 2
BREATHWORK AND MINDFULNESS: THE HEART OF CHAIR YOGA
MASTERING PRANAYAMA: BREATH CONTROL FOR VITALITY
Benefits of Pranayama in Chair Yoga
Integrating Pranayama into Chair Yoga Routines
THE POWER OF NOW: CULTIVATING MINDFULNESS THROUGH MEDITATION
Understanding Mindfulness and Meditation
Mindfulness in Chair Yoga
Benefits of Mindfulness Meditation in Chair Yoga
BREATHING AND MINDFULNESS AS A LIFESTYLE
Why Integrate Breathing and Mindfulness Daily?
Practical Ways to performing Breathing and Mindfulness
The Benefits of a Mindfulness-Based Lifestyle
CHAPTER 3:
PREPARING FOR CHAIR YOGA: SETUP AND SAFETY
SAFETY GUIDELINES
SELECTING THE RIGHT EQUIPMENT
PERSONAL HEALTH ASSESSMENT AND TAILORING YOUR PRACTICE
ESTABLISHING SAFETY PROTOCOLS FOR INJURY PREVENTION
CHAPTER 4
SIMPLE WARM UP EXERCISES
SEATED MARCHING EXERCISE
ANKLE FLEX AND POINT EXERCISE
SIDE NECK STRETCH EXERCISE
WRIST AND FINGER STRETCH EXERCISE
SHOULDER CIRCLE EXERCISE
CHAPTER 5:
FLEXIBILITY EXERCISES
CHAIR WARRIOR I
CHAIR EXTENDED SIDE ANGLE
SEATED FORWARD BEND
CHAIR PIGEON POSE
CHAPTER 6:
CORE STRENGTHENING EXERCISE
CHAIR PELVIC TILTS
SEATED SIDE BENDS
CHAIR BOAT POSE
SEATED KNEE TO CHEST
CHAPTER 7:
MOBILITY EXERCISES
UPPER BODY MOBILITY EXERCISES
SHOULDER BLADE SQUEEZE
SEATED CHEST OPENER
OVERHEAD ARM CLASP
SEATED CAT-COW STRETCH
LOWER BODY MOBILITY EXERCISES
SEATED HIP MARCHING
SEATED LEG EXTENSIONS
ANKLE ROTATIONS
CHAPTER 8:
STABILITY AND POSTURE EXERCISES
SEATED CHAIR BRIDGE POSE
CHAIR ASSISTED TRIANGLE POSE
CHAIR PLANK POSE
SEATED SPINAL TWIST WITH ARM REACH
CHAIR SUPPORTED HALF MOON POSE
COOL DOWN EXERCISES
HAMSTRING STRETCH
COBRA POSE
SEATED GENTLE NECK STRETCHES
CONCLUSION