NCPAD:Your Writes: Week 13 Video Tip: Chair Yoga

Week 13 Video Tip: Chair Yoga

Download PDF copy of this week's tip sheet

Watch this week's video tip below to watch four separate chair yoga exercises demonstrated by Ryan McGraw, a NCPAD Graduate Assistant.

NOTE: RealPlayer is required to view each videoclip.

VIDEO TEXT:

Chair Yoga

Picture of Yoga Exercise on Chair This chair yoga practice (or any part of it) can be performed in a firm chair or in a wheelchair. Please check with your doctor to ensure you are physically and psychologically healthy enough to participate in this program.

Benefits of Chair Yoga:

Increases circulation
Increases range of motion and flexibility
Builds strength
Increases oxygenation of cells and expands lung capacity
Balances the hemisphere of the brain
Reduce stress and tension
Calms and focus the mind
Reduce physical pain

Main Purpose: To improve physical wellbeing, center the mind, and reduce stress.

Secondary Purpose: To reduce pain.

Chair Yoga exercises featured in this week's video clips include Arm Raises, Rotate Body in Circle, Seated Forward Fold, and Seated Single Leg Stretch:

1. Arm Raises:

Purpose: increase range of motion/circulation in the shoulders and balance brain hemispheres.

Sit up as straight as possible near the edge of your chair.
Inhale and slowly raise your right arm overhead, make sure you are stretching through your entire arm, all the way through your fingers.
Exhale lower your right arm.
Inhale raise your left arm.
Exhale lower your left arm.
(Optional: Raise left leg straight out in front of you when raising right arm and raise right leg straight out in front of you when raising left arm)
Repeat 5 times on each side alternating arms.
Repeat 5 times raising and lowering both arms together.

2. Rotate Body in Circle

Purpose: to increase range of motion/circulation to the hips, torso, and spine.

Sit on the edge of your chair.
Sit up as straight as possible.
Hands can rest in your lap.
Begin to rotate your upper body around in a circle going clockwise.
Exhale as you go forward, inhale as you go back.
Start with small circles then gradually make the circles larger, exploring the full range of the trunk and spine.
Make circles smaller again until you come to a stop.
Reverse the direction of your circles to counterclockwise.
Perform 10- 20 circles in each direction.

3. Seated Forward Fold

Purpose: to stretch the back and back body and calm the nervous system.

Sit on the front edge of your chair.
Inhale: lift both arms up overhead.
Exhale: slide your arms down the sides of your legs. Hinge from your hips folding your upper body over or between your legs.
Inhale: press your hands to your shins and lift your chest parallel to the floor, stretch your belly forward.
Exhale fold over the legs again (repeat 3 times).
On the last exhale, stay in the forward fold.
Allow your head and neck to relax.
Stay here 3 to 5 breaths.

4. Seated Single Leg Stretch (Using strap or towel)

Purpose: to stretch the back of the legs.

Sit tall with your feet flat on the floor.
Loop a strap around the ball of your right root.
Keep the left foot planted on the floor, sit tall.
Holding the strap in both hands, straighten the right leg forward until you feel a stretch in the back of your leg.
Stay in this stretch for and minimum of 5 breaths.
Repeat the stretch on your left side.
After both legs are done, sit tall, with your feet flat on the floor. Take a few breaths to let your hips rebalance.

If you have any questions about this week's exercise tips or your 14 week program, call Blythe Hiss at 312-996-5695.

Please visit http://www.ncpad.org/survey/survey.php?sid=68 to provide us with your valuable feedback.

This fact sheet was last updated on 05-11-2009.