The Old Days are Back : Chair Yoga Exercises for Seniors Over 60 to Improve Stability and Posture
Have you been avoiding physical exercise because it is too hard or risky for you? Do you associate the words' chall
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English Pages 122 Year 2022
- Categories
- Physical education and sport
- Bodybuilding
- Commentary
- Yoga Chair, Seniors, Over 60´s, Improve Stability and Posture
Table of contents :
Introduction
Chapter 1: Crash Course on Chair Yoga for Beginners
1.1 The "What" and "Why"
1.2 The "Shoulds"
1.3 Getting Started
Chapter 2: Regain Balance and Stability for Your Independence
2.1 Seated Mountain Pose
2.2 Seated Forward Bend
2.3 Moving Crescent Moon
2.4 Eagle Arms
2.5 Knee Raises
2.6 Leg Raises
2.7 Triangle
2.8 Toe Lifts
2.9 Sit to Stand
2.10 Chair Hip Extensions
2.11 Standing on One Foot
2.12 Clock Reach
2.13 Down Dog
Chapter 3: Improve Your Posture and Reduce Muscle Strain
3.1 Seated Gentle Backbend
3.2 Ankle to Knee
3.3 Reach Back
3.4 Open Your Shoulders and Chest
3.5 Mindful Mix
3.6 Seated Pigeon Pose
3.7 Seated Gomukhasana
3.8 Back Circles
3.9 Open up Side of Your Body
3.10 Neck Release
3.11 Higher Alter Side Leans
3.12 Sat Down Hip Opener
Chapter 4: Get Rid of Back Pain and Increase Your Strength
4.1 Chair Cat-Cow
4.2 Chair Upward Salute
4.3 Warrior I
4.4 Thread the Needle
4.5 Lengthen the Spine
4.6 Backbend Arch
4.7 Chair Single-leg Stretch
4.8 Twist Left and Right
4.9 Lower Back Circles
4.10 Roll-Downs
4.11 Side Angle
4.12 Lunge
4.13 Cobra Chair Pose
4.14 Torso Flow
Chapter 5: Boost Flexibility and Mobility for Your Wellbeing
5.1 Chair Extended Side Angle
5.2 Reverse Arm Hold
5.3 Chair Raised Hands Pose
5.4 Seated Five-Pointed Star
5.5 Crescent Lunge
5.6 Hip Marches
5.7 Heal Slides
5.8 Captain's Chair
5.9 Reverse Warrior
5.10 Seated Jumping Jacks
5.11 Modified Planks
5.12 Chair Running
5.13 Ankle Rotations
5.14 Sit and Reach
5.15 Leg Lifts
5.16 Modified Burpees
5.17 Small Kicks
5.18 Chair Squats
5.19 Calf Stretch
Conclusion
