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Thursday, April 2, 2020

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

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