Yoga with Kassandra
Gentle Chair Yoga for Beginners and Seniors
Chair yoga is a wonderful practice for every body, suitable for beginners and seniors.
FULL CHAIR YOGA COURSE: https://www.udemy.com/chair-yoga/?couponCode=KRCHAIR
Hey yogis, this week I'm offering you an easy chair yoga sequence that's suitable for all experience levels, a great yoga class for beginners, seniors or people with limited mobility.
Chair yoga is a great way to slowly and gently build strength and flexibility. You won't need anything other than a chair, try to find one that doesn't have arms and one that has back support.
FULL CHAIR YOGA COURSE: https://www.udemy.com/chair-yoga/?couponCode=KRCHAIR
This course is suitable for all ages and all fitness levels. If you're looking for an alternative to traditional floor yoga while getting the same benefits, look no further. Chair Yoga is a great way to gently stretch and strengthen key muscles while staying safe and respecting your body's limits. This is a wonderful practice for seniors, office workers who want to do yoga at their desk or people working with injuries.
This course includes:
– 35 minute Level 1 Chair Yoga Slow Flow
– 35 minute Level 2 Chair Yoga for Balance & Stability
– 10 minute All Levels Chair Yoga Energizer
– 20 min Gentle Chair Yoga for All Levels
– 15 min Chair Yoga for All Levels
– FULL GUIDE 30 chair yoga poses demonstrated and explained
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Thanks for watching,
Kassandra
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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
#chairyoga #beginneryoga #yogaforseniors chair stretches arthritis yoga chair exercises for seniors yoga with kassandra chair yoga for seniors senior yoga
hey yogis welcome to my channel my name is cassandra and today i'm going to take you through a very simple chair yoga class that is suitable for absolutely everybody so this is a wonderful way to get into yoga if you have a limited range of motion for any reason um even if it's just because you're dealing with an injury for a while because of my knee injury chair yoga was the only thing i could do for many many months and it's really surprising how much you can actually do with the use of a chair so it's a wonderful way to build up some strength increase your flexibility while also staying safe and stable with the use of a chair so in terms of like the kind of chair you want to use i would say you want one that has a back so you definitely want a back to your chair and if you have one that doesn't have handles that doesn't have like arms that's even better and otherwise that's pretty much it that's all you're going to need so try to get yourself a chair where you can actually like sit and lean back in it and not worry about your hands and we're going to start with the feet about hip width distance apart or so just let your hands rest on your thighs roll your shoulders down and away from your ears lift the crown of your head up and just close your eyes here taking some deep cleansing breaths in and out through your nose being really mindful of your posture throughout this practice and we'll be moving very slow so don't feel like you need to rush this truly is meant to be for everybody regardless of age or experience level so slow steady breathing in and out through your nose and we'll continue with this breath but add in some little neck circles so you can drop your head over towards your right shoulder and then trace little half moons as you drop the chin to the chest and then inhale to lift back up just half moon so not taking the head back just go a little here relax your jaw fully so there's no tension and the next time you bring your right ear towards your right shoulder you're going to hold it there and you can extend your left arm out to the side just to deepen the intensity of that stretch if you'd like to take it further still you're welcome to bring your right hand towards the top of the head not pushing down but instead pulling your ear further away from your shoulder and if it's too much let go of the arms not looking for anything too intense here just a great way to release tension and lift the head all the way back up and we'll switch sides so left ear towards your left shoulder keeping the chin slightly lifted and then right arm can reach out to the side maybe using your left hand to pull the ear further away you might notice that one side is different from the other keep your chest lifted so the spine is long not slouching at any point here and come all the way back to center hands on your lap cat and cow from here so you might want to hold on just to the fronts of your knees as you inhale you're going to lift the chest up to the sky squeeze your shoulder blades behind you and only exhale round forward and contract in just a few more like this inhale open up and exhale lower down twice more contract and let's come all the way back to center so you're going to bring your right hand towards the outer edge of your chair so you want to cross over your body reach your left arm up to the sky and then move into a side bend so you want the left fingertips to reach all the way up and over and it just helps to be able to grip the chair so that you don't fall over of course lengthen out inhale come back up and then with your left hand you're just going to bring it to the back of your chair and then use the chair to twist yourself open so you can even go and look over the left shoulder lengthen and reach the crown of your head up to the sky exhale to release and we'll switch sides so this time bring your left hand over the chair hold on to it reach your right arm up to the sky so this length that you're creating you want to maintain it even as you tilt and stretch out extending long through those fingertips big deep breath here come all the way up into your twist hold on to the back of the chair as you look over your right shoulder so no slouching no rounding forward here and release facing forward little half sun salutations as you inhale circle the arms wide palms come together to touch and then exhale fold all the way down let your belly rest over your thighs inhale halfway lift you can lengthen the crown of your head forward and exhale fold deeper still push into your feet come all the way up inhale strong through your core exhale hands at your heart one more like this inhale reach up exhale fold all the way down relax your head relax your neck inhale halfway up exhale fold even deeper push into your heels lift on up and bring your hands down to the heart and you can just turn to one side doesn't matter which side but you'll want to straighten the legs just a little bit more so they really don't need to be perfectly straight i'm keeping them a little bit bent here but you just don't want to have your feet under your knees extend them out a little bit more and then inhale lift the heart and we're going to make our way into a forward fold so all the way down and you might be able to let your fingertips come down to the floor just trying to stretch into the hamstrings a little bit stretching through the spine this is what we call ragdoll pose and yoga and now grip your hands on your legs to slowly walk them back up coming on up and face forward once more now facing forward you might need to move forward a little bit on your chair you don't want to be resting all the way back so only the seat is down and then pull your right knee in towards your belly so you can either hold on to the back of the thigh or the front of your shin and you're just going to take some ankle rolls with that right foot really flex and point through the toes get as much motion and movement as you can hear you can reverse the opposite direction and now if possible you're going to keep your right knee as it is but let go of your left arm so reach your left arm out to the side now bring some stillness to the foot we're going to do the same thing open up so hip flexor and core strength is holding that right knee up take a big inhale if you'd like to go further you're going to straighten your right leg out in front of you i know this one is hard and now hold on to the back of the hamstrings and lift it up so big hamstring stretch and release set the foot back down we'll switch sides so left knee comes in towards your belly hold on to whatever is accessible you can flex and point the toes take a few ankle rolls really try to lift up tall here draw your shoulders back and bringing some stillness to the foot you're going to extend your right leg or sorry right arm out to the side really feel the abdominals start to contract and engage and you're gonna hold that knee there as you also open up the left arm up so a challenging pose really working on strength inhale straighten that left leg try to push into the heel full body strength and then hold on to the back of the hamstrings to lift it up a little more big big stretch and release down so from here open up your legs as wide as they'll go so like a goddess pose that we would do in yoga you want your heels and toes pointing out so everything is in line hips are open knees are open toes are open as you inhale you're going to circle the arms up big breath in exhale hands lower down to the heart think of squeezing your glutes to pushing those knees open this should be an activating pose inhale arms wide exhale hands at your heart one more like this inhale lift it up exhale release it down bring your hands to the tops of your thighs and we're going to take a shoulder release you can drop your right shoulder down and at the same time i'm using my right hand to push my knee open a little bit wider so there's a really big stretch here through the inner groin as well as a twist through the upper body and switch sides so push into your left thigh this time drop your left shoulder down and coming all the way back to center from here bring your legs back in we're gonna take warrior two so you wanna bring your right knee out to the side and you're going to step your left foot all the way back so my right thigh is fully supported by the chair you don't need to use too much leg strength here but you're going to be able to play around with it so the left foot is flat to the mat parallel right toes point directly forward and you want your knee and your toes to be in line so from here you can go ahead and reach your arms out nice and long palms facing down shoulders are over your hips and you can play with building up your strength here so eventually you want to be able to push your feet into the mat and actually lift your hips off of the chair but if that's not happening just yet no problem just think of really pushing your feet into the floor to activate the muscles take three breaths here where you are lengthen out even more super strong and we'll reverse bring your left hand to your left thigh reach your right arm all the way up and over big side bend come all the way back extended side angle you're going to bring your right hand to your right thigh left arm up and over like a big counter stretch and let's release and we'll go and switch to the other side so carefully bend that left knee this time you want your left thigh to be completely supported by the chair as you step your right foot as far back as it can go you want that right leg to be nice and straight try to align the front your front heel to the middle of your back arch and once you have that with your shoulders staying over your hips you're going to reach out long through the arms palms facing down and again you're trying to challenge yourself a little bit especially if you're you know working on rehabilitating an injury for example start to push the feet into the floor and see if maybe the hips can start to hit lift and hover an inch or so off the chair now this will be hard if your chair is very high but hopefully you're able to work on it at home let's reverse right hand down to the leg left arm reaches all the way up and back back to center extended side angle bring your left forearm to your left thigh right arm extends all the way up and over so your bicep is along the ear and you're reaching out through the right fingertips come all the way back and we'll face forward so starting to unwind and slow things down instead of sitting all the way back in your chair scooch forward a little bit here you'll want to give yourself some room and as you pull your right knee in towards you you're going to cross your right ankle over the top of your left knee and think of pushing that knee down already just by doing this you might feel a really big sensation into your right glute and hip if so you can stay as you are if you'd like to go forward you can start to make your way into a forward fold maybe just hanging out here you might lower down there's really no need to go too far here we're just getting rid of any tension through that glute through that hip and come all the way up and you're going to cross your right thigh over the left one left hand crosses over right hand to the back of your chair one more twist unwrap release the legs we'll go to the other side pull your left knee in and then cross your left ankle over the top of your right knee right thigh press that left knee down and you might hang out here and stay as you are or you can fold forward intensifying the sensation through that left hip and left glute let's lift back up completely cross your left thigh over the right one bring your right hand over the left thigh left hand to your chair twist and release go ahead and sit all the way back in your chair get comfortable our variation of shavasana you can let your arms relax palms can face up and just close your eyes without slouching too much just notice how you feel now as opposed to when you first started moving and flowing feeling the activation and engagement through the entire body take five cleansing breaths here let's bring our palms together at the front of the heart bowing forward namaste thank you so much yogis for doing this chair yoga class here on youtube if you're looking for more chair yoga classes or if you're a teacher and you want to teach chair yoga and you're just looking for more ideas and inspirations i do actually have a full chair yoga program that's available for purchase i'll put the link to that down below in the description box i came out that was probably like one of the first programs i ever created a long long time ago so the videos themselves are a little bit old but honestly it's a really really good program i put a lot of work into it so it comes with like an e-book it breaks down i think 40 or so chair yoga poses that you can do and then there are a few different kinds of yoga classes as well so there's a level one class that's a little bit like this one so really staying seated on the chair and then there's a level two class which um is a bit more challenging because you're going off of the chair but then using it for balance for certain poses and i believe there's like a quick uh like a quick energized energized boosting uh chair yoga class in there as well so definitely check that out and if you'd like to see more chair yoga classes on my channel i would love to teach more of these so please let me know and of course as always please do subscribe it's a wonderful way of supporting free yoga on the internet thank you so much namaste
#Gentle #Chair #Yoga #Beginners #Seniors
source
TRY MY NEW CHAIR YOGA CLASS: https://youtu.be/P0YosDn-ExM?si=YWAos8maQo21ugE1
I can just imagine my doctors reaction if I consulted him about beginning 'chair yoga' . Surely this is being over cautious .
It’s great video
Please add more chair yoga!
This is not good for all seniors.. at leasrn3 od excercisws not possible for most od 70+ ones:(
I am a senior with limited mobility. I really enjoy working out with you
Thank you Kassandra for the chair yoga workout. After surgery, this is the only workout besides walking that I can do in the near future. I have been training with you regularly since the Corona pandemic, doing it in the morning before work. So thank you and continue to create more diverse workouts.
Thanks!
thank you for this class, do you have more chair yoga routine? greetings, from Mexico
Brigitte Gabriel. She's Lebanese. She speaks Truth. Reach out to her!
I’ve done this video about 5 times now. Thank you
Thank you this really helped
I have Stage 4 metastatic breast cancer who had a few rounds cerebellum tumors which messed my balance up.I gain weight & lose ( not very much),
I JUST DID MY 2st exercise, It was HSRD to lift my legs . I twist and raise arms really well. I can’t wait to do it again.
Yoga is demonic!
Thank you this us great!!
I found this video about a month ago and absolutely love it. I am 55, have fibromyalgia, lupus, osteoarthritis, and carry too much weight, so mobility is really limited for me. This video is perfect! Most of it I can do, the poses that are more of a struggle, are a manageable challenge (warrior! 😅). I appreciate that you created them and have made them available, thank you!
Wow. 55 years old and my 1st day of 15 minute chair yoga. I will definitely be back tomorrow. Just looking to improve flexibility and core strength. Subscribed and liked – look at all these people you are helping. Thank you so much ❤
Thank you for the excellent class. Sorry for me taking things literally, but if one were to do a mirror image of you, one needs to be using the left when you say right. Can you incorporate the correct terminology for a mirror-imaged class (if you are still recording classes). Thank you.
I have MS & because of that I there is a tendency for me to to stay curled up & not to unbend. I can see this in just a few few minutes to start loosening up
Thank you again!
Thanks Kassandra nice gentle moves to open up the body on a chair. Senior friendly. Love it. 👍cheers!!
thanks a bunch!
I'm doing it while healing from a broken toe–had to modify, but thanks!!
Yummy. Thanks.
Don’t model crossing your legs in the intro… it’s very bad for you!
2025 just started this age 58. I feel fantastic after this. Relaxed.
❤
Wow! Thank you so very much! I've been taking this class for less than a week…and I have more flexibility already!! 69 out of shape overweight need new knees…you have helped tremendously!
I felt so much better after the session. Tha.k u Kassandra
You're a trooper Kurt.
I just found your page. I have issues with my left shoulder and knee and was able to do your video. So glad I found you.
Not sure I would agree that this is for senior/beginner level. I am 66 and not so flexible, some of the poses were difficult or impossible for me.
I am a recovering couch potato. 70yo swf Army Vet
Thank you
Bless your heart! Loved the video and my body feels like it has awakened from a deep sleep!
Very informative
What are your biggest challenges with yoga?
Excellent good stretches , these are good yoga moves for those with chronic health conditions.
Many thanks ❤
Thank you so much Ma'am for this very usefull yoga video🙏
I'm 75, first time trying yoga or any other exercise in my life because I'm fortunate to have always been slim. I hadn't realized how out of shape I am, judging from the stretches and pulls it takes to do this! But I particularly love Kassandra's gentle persuasion, no pressure at all, so I am going to attempt this every morning (after my coffee!). 🙂
Just got over another bout of sciatica. Chair yoga looks good for this!
Love this!!! 🙌🙌🙌🙌
Thank you so much! I could only do about 12 minutes but I feel so good! I'll be continuing!
This was listed as beginner but some are a bit hard , especially with body challenges
I like your.channel yoga chair