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Chair Yoga M-W-F 11-11:55AM PST
Gentle/Senior/Adaptive

Yoga for ID/DD Adults MF 1-1:45 PM PST
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Tuesday, March 31, 2020

Chair Yoga Tuesday March 24, 2020


Class Sequence, Poses, and Focus:
  • Posture, Grounding and Alignment
  • Full Range Eye & Neck Tilts & Rotations
    • Visual Focus
    • Nervous System Calming
    • Ocular Muscle Activation
    • Neck Range of Motion
    • Trapezius Stretch
    • Upper Back Stretch
  • Side Bends
    • Oblique Crunch
    • Shoulder Stabilizer
    • Bicep/Tricep Strengthener
    • Twist Counterstretch
  • Side Angle Pose
    • Hip Abductor Strengthen
    • Hip Adductor Stretch
    • Quad Activation
    • Core/Back Activation
    • Ankle Strengthening (straight leg)
    • Optional Shoulder Stretch
  • Slow Sun Salutation
    • knee lifts, gentle twists
  • Wide Leg Side Bend
  • Toe-Ga
  • Meditation
    • Being vs. Doing
    • Noticing

    Chair Yoga Monday March 23, 2020


    Class Sequence, Poses, and Focus: 
    • Shoulder Rolls/Neck Rolls
      • Warm up Shoulder, Trapezius, Neck
    • Cat/Cow, Side Bends, Gentle Twists
      • Spine Lubrication
      • Core Activation
    • Warrior 2, Extended Side Angle
      • Hip Abductor Strengthening
      • Hip Adductor Lengthening
      • Core Strengthening
      • Arm Strength
      • Leg Activation
    • Eagle (crossed) Arms
      • Upper Back/Shoulder opening
      • Chest Compression (hug)
    • Eagle (crossed) Legs
      • Hip Flexor Compression
      • Hip Abductor Lengthening
      • Hip Adductor Strengthening
    • Seated Lunge (standing option) with Pelvic Tuck
      • Balance
      • Quadriceps/Psoas Stretch
      • Calf Strengthen
      • Core Strength
      • Glute Activation
    • One-Sided Wide Leg Stretch
      • Calf Stretch
      • Adductor Stretch
    • Bridge Pose
      • Heart Opening/Chest Stretch
      • Arm Strengthener
      • Anterior Deltoid Stretch
      • Gluteal Strengthener (if standing)
    • Hand Yoga
      • Joint Flexibility
      • Coordination
      • Self Massage
    • Cow-Faced Pose (opposite elbow stretch)
      • Shoulder (Trapezius) Stretch
    • Toe-ga
      • Foot/Ankle Mobility/Flexibility
      • Coordination
      • Plantar Fasciitis relief
    • Meditation/Breathwork
      • Breath Circulation between Power Center (belly) and Heart Center