![]() Hold and repeat on the opposite side.įocus: Improves balance while standing on toes Exhale and reach the arm closest to the chair to rest on the seat or back of the chair, depending on your level of flexibility. Inhale and raise the arms to shoulder height. Turn the toes of the foot farthest from the chair 45 degrees point the toes of the other foot toward the chair. How to Perform: Stand sideways next to a chair, with feet 3 to 4-feet apart. Regression: From a seated position, lift and hold one leg at 90 degrees.įocus: Enhances balance in a unilateral stance Keep the right hand on the hip or lift the right arm over head. Place the left hand on the back of the chair and step the right foot onto the seat of the chair. How to Perform: Face the side of the chair. Repeat on the opposite leg.įocus: Stimulates single-leg while practicing a stepping motion Rotate the left leg away from the body and either place the heel above the ankle, or the entire foot on the calf muscle. How to Perform: Stand next to the back of the chair with the chair on the right side of the body. Regression: Place hands on the back of the chair. Roll the body up one vertebrate at a time to return to a standing position. To get out of the pose, slowly walk the feet forward to where the body is in a forward fold. Slowly walk the feet backward and lift the hips until the down-dog position is obtained. Exhale and place hands on the chair’s base (bend knees if needed). How to Perform: Stand facing the base of the chair. Progression: Walk backward toward the chair.įocus: Improves balance while inverted (head below the hips) ![]() Walk back toward the chair, turn, sit down and repeat. Slowly walk to the opposite end of the mat, focusing the awareness on how the heel, metatarsals and toes touch the floor. Place hands on the thighs and rise to a standing position. Focus on the awareness of the feet on the mat. Sit on the middle area of the chair with a neutral spine and feet flat to the floor. How to Perform: Place a chair at one end of the yoga mat. Practice each pose for approximately 30 seconds.įocus: Improves balance in motion and awareness of foot placement The following chair yoga sequence features static and dynamic forms of balance to improve activities of daily living. Chair yoga poses integrate the best of flexibility and balance training. Yoga is an effective way to train for balance, and those who cannot participate in traditional yoga classes can perform many exercises while using a chair for support. Falls are the second leading cause of brain and spinal cord injuries in later years, which makes balance training particularly important during this stage of life. Active seniors who participate in balance training are typically better equipped to react to the demands of daily life and are better able to avoid falls.Īccording to the Centers for Disease Control and Prevention, one-third of Americans over the age of 65 will experience a fall during the year. As we age, muscle mass and metabolism decrease, and sedentary seniors often struggle with balance. For active older adults, maintaining good balance, gait and range of motion is key to good health and well-being.
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