10-Minute Chair Yoga for Seniors Over 60: Fully Illustrated Low-Impact Exercises to Improve Mobility, Balance, and Posture. Your Workout Guide to Reclaim Your Independence with 28-Day challenge

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10-Minute Chair Yoga for Seniors Over 60: Fully Illustrated Low-Impact Exercises to Improve Mobility, Balance, and Posture. Your Workout Guide to Reclaim Your Independence with 28-Day challenge

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  • 10-Minute Chair Yoga for Seniors Over 60, Fully Illustrated Low-Impact Exercises to Improve Mobility, Balance, and Posture, 28-Day challenge

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

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