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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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Thursday, April 2, 2020

Chair Yoga Monday March 30, 2020


Sequence, Postures, and Benefits

Chair Yoga Thursday March 26, 2020


Class Sequence, Poses, and Focus: 
  • Breathwork/Meditation: Marry movement to breath
    • Giving in to sense of ease
    • Allow distractions to pass
    • Breath moves energy
  • Neck Release
    • Tilt left/right
    • Tilt up/down
    • Neck retractions
    • Shoulder (scapula) elevation
  • Cat/Cow
    • Inhale to Open, Exhale to Close
    • Shoulder Retraction
    • Chest Expansion
    • Deltoid stretch
    • Spine Range of Motion
    • Low Back Stretch
    • Core Strengthen
    • Hip Flexor Activation
  • Sufi Circles
    • Slow Movement with Breath
    • Low/Mid Back stretch
    • Leg Activation
    • Side Bends
  • Cactus w/Chest Press
    • Pectoral Strengthener - Squeeze with Breath
    • Shoulder Activation
    • Rotator Cuff Range of Motion
  • Lunges (Seated, Forward Facing)
    • Weight Shift
    • Upper Body Stretch
    • Alternating Legs Move with Breath
  • Forward Fold (with hold)
    • Resting Pose
    • Back Stretch
    • Reconnect to Breath
  • Boat
    • Core Activation
    • Move with Breath
    • Heel Lift to add Intensity
  • Cobbler's Pose (Butterfly)
    • Hip Adductor Stretch
    • Broken Bridge
    • Hip Abductor Stretch
  • Seated Pyramid (with support)
    • Hamstring Stretch
    • Calf Stretch
    • Weight Shift
    • Upper Body Support/Strength
    • Long Exhale to benefit stretch
  • Chair Pose
    • Seated
    • Squat to Stand Option
  • Tree Pose
    • Single Leg Balance
    • Standing or Seated
    • Weight Shift
    • External Hip Rotation
    • Hip Adduction
  • Hip Circles
    • Release Hip Tension
  • Warrior 1
    • Calf Stretch
    • Psoas (Hip) Stretch
    • Balance Challenge
    • Arm Extension
  • Twists
    • Upper Torso Only
    • Counter Rotate Neck
  • Relaxation
  • Hand to Heart Connection

Chair Yoga Friday March 27, 2020


Class Sequence, Poses, and Focus: 
  • Breathwork
    • Two-part belly breath
    • inhaling into belly then into chest
    • exhale from chest then belly
    • For class: Match Breath to Movement
  • Cat Cow Body Waves
    • Upper back, mid back/core, upper back, shoulders
    • Spinal Movement
  • Arm raises & Shoulder circles
    • Shoulder & upper back warmup
  • Sufi Circles
    • Mid/Lower back warmup
  • Partial forward bend
    • Low back stretch
  • Chair Pose
    • Full body activation
    • Core/legs strength
    • Grounding
  • Leg Raises
    • Core activation
    • Hip flexibility
    • Gluteal stretch
  • “Butterfly” (move knees side to side)
    • Hip Adductor/Abductor Activitation
    • Add arms resistance for strength challenge
    • Add biceps flexion for coordination challenge
  • Seated Lunge
    • Use lift on seat for extra room
    • Quadriceps/Psoas stretch
    • Hamstring Strengthener
    • Ankle/Toe Flexibility
    • Hip Stabilizer (standing)
    • Add arm(s) for Coordination with Breath
  • Side bend & Twist (Supported with back of chair)
    • Intercostal stretch
    • Release back muscles
  • Seated Pyramid stretch
    • Hamstrings & Calves 
    • Shin release
    • Ankle flexibility
    • Inner & outer hip rotation
  • Squat/Goddess/Temple pose & Star Pose Flow
    • Posterior Chain (Glutes Strengthener)
    • Hip Adductor (Inner) Opener
    • Optional Ankle Strengthener/Flexibility
    • Bicep/Tricep/Shoulder Strengthener
  • Side Angle with Oblique Twist
    • Standing or Seated
    • Option to hold as stretch
    • Twisting move strengthens core
    • Legs both bent or one straight
  • Slow Squat to Seated
    • Leg/hip/knee strength
    • Balance
    • Endurance
  • Seated Bridge
    • Triceps Strengthener
    • Chest Opener
    • Front Shoulder/Deltoid Stretch
  • Neck Stretches
  • Relaxation/Meditation

Chair Yoga Wednesday March 25, 2020

 
Sequences, Postures, and Benefits