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10 Minute Chair Yoga for Seniors, Beginners
In this 10 minute Chair Yoga for Seniors, Beginners, we explore the amazing benefits of chair yoga specifically designed for seniors and beginners. Join us as we unlock the power of gentle exercises that can be done from the comfort of a chair. Discover how chair yoga can improve flexibility, strength, and overall well-being, while also promoting relaxation and reducing stress. Get ready to embark on a transformative journey and enhance your physical and mental health with this accessible and rejuvenating practice.
00:00 Introduction
00:43 Warm Up
01:20 Mountain Pose
02:27 Cat Cow
03:52 Triangle Pose
06:00 Firefly Pose
07:20 Reverse Warrior
10:05 Gentle Spinal Twist
11:20 Final three inhales/exhales
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 10 calories
🔥 A 200 lb (90.7 kg) person: 26 calories
Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
🌐 Want to try our other Chair Yoga workout? Click here: https://bit.ly/3Hns8Yn
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🎬 SUGGESTED VIDEOS
Don't forget to watch 📽 our other videos. We invite you to check them out:
▶️ 20 Minute Gentle Workout for Seniors And Beginners
✅ https://youtu.be/EegCoMRREwQ
▶️ 7 Easy Exercises for Seniors || Strength Workout For Beginners
✅ https://youtu.be/GASDpy_DuMg
▶️ 30 Minute Strength Training for Seniors And Beginners
✅ https://youtu.be/jQ6XPcX-Dfw
[Music] hey there April of yesterday next year with my mom Iko good and a fidgety Mochi um we received several requests to do a another chair yoga session so thank you so much for letting us know so um today we're just going to do several moves that calm the mind and also just stretch the body this can be done by itself or you know after any time any yes to next workout all right so um we're doing this obviously in the chair and that's pretty much all you need is is that in your breath all right so we'll take a quick pause and get started okay so before we get started just want to point out that we took our shoes off so you don't need shoes for this one but if you like to keep shoes on for support of your feed that's fine but this is your choice okay so let's just get our body uh warmed up a little bit let's do some inhale and exhales inhale exhale good you can close your eyes or open your eyes and yeah and exhale good and one more inhale [Music] all right so first thing we're going to do is just the mountain pose and this pose is sort of like the foundation for for all the moves that we're going to do so um you basically want to sit in your chair with your feet hip distance apart okay solidly your feet are solidly on the floor all right all right now take a deep breath inhale always through your nose and exhale through your mouth or through your nose and you can close your eyes think like you're having a long spine and your shoulders hips and ankles your shoulders and hips and ears are all in alignment deep breath exhale give me two more inhale and exhale one more inhale and exhale just calm the mind and your hands can either be on your thighs or to your sides all right so our first move is going to be just a cat Cow so from this mountain pose we're going to take a deep inhale and as we exhale we're going to round the back pulling the navel into the spine chin the chest hold and inhale we're going to lift our head up and Arch our back look up to the sky and exhale to the same thing navel to back spine and let's do a couple of these so inhale again exhale [Music] very nice and one more inhale push them back gently and exhale [Music] and come back to our seated Mountain Bowl okay just kind of take stock of where your body is you're feeling any tension release it take a deep breath inhale and exhale and take another one inhale and exhale okay very nice so we're in Mountain pose we're going to go into a triangle pose so what we want to do is to have your feet solidly around but bring your your butt cheek just to the edge of your seat okay not hanging off just to the edge so you want to kick that right leg out to the side okay all right [Music] the right arm on your right leg and bring that left arm up you can just hold this position you can either look straight forward or you can look up at your hand and you or you can close your eyes even and inhale and exhale inhale one more inhale deep think tongue and exhale very nice okay come back to Mountain position Mountain pose do the other side do your left side okay and again butt cheek to the edge of your left side okay we're going to kick that other leg out yep to the side nice and straight both feets out there on the floor hey your left hand on your left leg and arm up okay tall spine you can close your eyes if you want inhale and exhale inhale and exhale and one more inhale and exhale nice okay come on back come back to Mountain pose let's just sit here take another deep inhale and exhale tall long spine open up your spine as you inhale and exhale relax right okay so our next move from Mountain pose here is we're going to kick our knees out to the side so they're like on the corners of our chair and we're going to hold on to the chair right here in the middle now from here I want your shoulders back and down think tall spine and Alignment engage your abs head up and this is the advanced move it's just to kick both legs out straight locking knees flexing the feet and holding okay now modification just so do one leg at a time okay you do one leg at a time but I'm just going to hold this here take three inhale exhales inhale inhale exhale inhale and exhale and release oh look at that nice stretch really kind of open up and feel tall nice work everybody okay all right let's go back to Mountain pose take another inhale and exhale inhale and exhale and inhale and exhale okay very nice I'm going to do a modified reverse Warrior here so this time we're going to actually take that butt cheek off of the chair okay so one's on one's off okay everybody okay all right now that that left foot those should be solidly on the floor so you might have to scoot up a little bit okay so we're kicking that leg out to the side and our left knee I mean yeah I'm sorry we're kicking it right get myself here our our right leg out to the side the left knee and left toes face diagonal here okay so yeah there you go okay so then we're taking our right hand on our thigh just like that we're going to take our other hand okay and then slightly Bend to your right okay some like triangle pose but we're just getting a slight Bend really opening up the side here and inhale and exhale for three inhale and exhale and you can choose to look up at your hand or not inhale and exhale [Music] and one more inhale [Music] sorry buddy okay coming down slowly we're gonna go back to Mountain pose right in the center here great and we're going to move on to the other side so our left butt cheek is off off of the chair our right foot is solidly on the ground right knee right toe facing diagonal okay all right then we have our left hand on our thigh here okay and we're going to bring that right arm up into a slight Bend slight Bend and you can either look forward or look up at your hand you'll feel nice stretch on your side three inhale and exhales from here inhale and exhale [Music] inhale [Music] inhale and one more inhale and exhale and come on down very nice everybody okay come back to Mountain pose let's take another inhale exhale so inhale and exhale and one more inhale and exhale exhale okay so our next move is we're going to come to the edge of our seat and we've done this moves over and take our elbow and put it slightly on above our knee here and we're just gonna open up ah feel a nice stretch chest muscles inhale yeah exhale inhale and exhale and one more inhale slowly very nice about that okay I'll do the other side so your right elbow on your above your right knee and then left arm goes up and open up as much as you can here get three inhale exhales inhale inhale and exhale and one more inhale and exhale come on back slowly to Mountain pose very nice work on these yoga moves how are you feeling Mom oh I grew at least an inch I feel it nice and stretched out okay let's end this with three inhale exhales and up inhale and exhale and exhale and one more inhale and exhale very very good excellent work on this gentle chair yoga session thank you so much for joining us we hope that you feel more relaxed calm take a moment here to Just Breathe if you like and just continue your practice and clear your mind but thank you so much for joining us look forward to seeing you real soon
#Minute #Chair #Yoga #Seniors #Beginners
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Great work on this video.
Very engaging content.
Thank you. These are great.
Thanks great
Thank you for this relaxing yoga session 🧘♀️
This is 2 yrs
Old ! I hope your still putting out these videos. Loved it Thank you. I subscribed. ❤
This is one of my favorites! Thanks
I am so living this video. I am 72, and I a tad overweight I am happy found this video it's a Godsend.
That exercise was also good, reaching to parts of your body , and feeling relaxed afterwards. Will try it again.
Love this! My cat, LeeLee, was tribing me the whole time & jumped up on the back off the chair when I moved forward. Mochi is in good company ❤ Thank you for this video ~
Very relaxing. Nice❤
After nearly a month, have been given the go ahead to start gentle exercising…hooray. But, boy, am I stiff after all that sitting and lying about. So it's back to square one with my exercises. Am allowed now to go out walking, but not if it is windy or wet…needless to say, every day last week was very windy and very wet…typical English weather.
This was so wonderfully relaxing. I feel so blessed that I found your channel. You and your mom are helping me so much. Thank you❤🙏🙏❤️
Loved the energy in this video.
I am hooked! Start every day with you!
Which one would you choose?
I paused my music for this and it was worth it.
So true.
You’ve got my respect for this one.
Imagine this but in [location].
This channel is criminally underrated.
Thank you for chair 🪑 yoga. 🧘 Great way to start my morning ❤.
I need to do this and I did it. Thank you. Will start slow but will do this daily until I feel I can move for longer sessions. I am 72 and need to get healthy
I love this exercise! I try to do it at least twice a day since I work 8 hours sitting in front of a laptop. Thank you so much — this has been a huge help. Your videos are awesome!
That beautiful fluffy cat won me!
I enjoyed that exercise
I dont have a chair so I do these sitting on my bed
This is perfect. With my new health issues, I thought I'd have to give up yoga. This worked so well for me. My arms don't ache and my lower back feels better. Thank you.
Very nice. Recovering from surgery and it was perfect for where I am at!❤
Boy did this show me how stiff I am. Thank you for doing this. It's just what I needed.
Thank you! I am just beginning to exercise after many years of sedentary living. 😮 am 77 years old.