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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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SR. CHAIR YOGA

These gentle chair yoga classes are designed for active adults, and include both seated and standing yoga poses. Anyone is welcome to utilize them to their own ability level. Newest classes listed at top (in yellow).

If you'd like to join our live streaming classes, email byomyoga@gmail.com to receive direct link with password and a liability waiver to be signed and returned prior to participation.
  • Use a stable high-backed, armless chair with a flat seat.
  • Place the chair on a non-slip surface like a yoga mat.
  • Use of props like towel, fitness band, yoga strap, block, and/or pilates ball are encourages but not required.
  • Hydrate at least every 20 minutes during an exercise-oriented class.
  • Be aware of your surroundings.

MON Aug 16, 2021 WED Aug 18, 2021 WED Aug 20, 2021
• Meditations: Strength & Control vs. Force
• Pranayama: Finding your natural breath rhythm
• New Seated "Chair in a Chair Flow
• Meditation: Changing our perspectives to lessen stress/better serve
• Core Focus
• Chair Sequence Standing w/balance
• Pranayama: Learning to pause between inhales and exhales
• Intensifying the Chair-Chair Sequence
• Lunges with Side Stretch and Twists
MON June 8, 2020 MON Jan 4, 2021

• Meditation: Noticing Emotions
• Gentle Sun Salutes
• Seated Warrior 1
• Standing Warrior 1
• Foot Massages

• Meditations: Being present, play in practice
• Pose Names
• Long Form Seated Salutation
• Hamstring, Calf/Shin Stretch
• Core
MON June 1, 2020 TUE June 2, 2020 WED June 3, 2020 THU June 4, 2020 FRI June 5, 2020
• Mindfulness Meditation
• Gentle Sun Salutes with Repeated Poses
• Seated Triangle
• Point by Point Body Relaxation

(• no recording) • Meditation: Community Support
• Core Focus: Washing Machine, Seated/Standing Work
• Standing Alternate Leg/Arm Extension
• Lower Body/Balance Focus
• Pranayama: lengthening the exhales
• "Chair" poses
• Meditation: Sitting with Discomfort
• Work w/Pilates Ball
• Side Angle with Twists
• Hamstring/Glute Activation
• Sun Salute at Wall/Chair
• Lunge Assistance
MON May 25, 2020 TUE May 26, 2020 WED May 27, 2020 THU May 28, 2020 FRI May 29, 2020
• Belly Breathing
• 6° of Spinal Movement
• Seated Sun Salute
• Adaptive Standing Sun Salute
• Lunges
• Meditation: Why You Do Yoga
• Neck, upper back, shoulders, chest
• 2 Chair Poses
• Strap Options
• Head/Neck/Foot Massage
• Core Contracting Breath
• "Washing Machine"
• Sit Backs
• Seated & Standing Bicycles
• Pilates Leg Lifts
• Side Bends
• Lower Body/Balance
• Seated Hip Openers
• 3-point, Vee, Side steps
• Standing & Seated Lunges with twists
• Figure 4
• Meditation: Breathe/Try/Nurture
• Ujjayi Pranayama
• Slow Powerful Seated Sun Salute
• Slow Standing Sun salute w/Ujjayi Breath
• Trikonasana (Triangle)
• Self Massage
MON May 18, 2020 TUE May 19, 2020 WED May 20, 2020 THU May 21, 2020 FRI May 22, 2020
• 4-Part "Box Breath" Breath Pranayama
• Body Awareness Meditation

• 3 Tips for Healthy Living
• Lengthening Inhale & Exhale Pranayama
• Upper Back & Neck & Shoulders
• Chest Expansion 
• Gentle Front & Side Planks
• Core Focus: "Chair-Ups"
• Yogi Bicycles
• Twists for Obliques
• 3 Tips for Health Living Review
• Options for Arm Support
• Glutes, Thighs, Hips
• Leg Lifts
• Standing Poses
• Strong Practice with Standing Poses
• Warriors 1, 2, 3
• Toe-ga
MON May 11, 2020 TUE May 12, 2020 WED May 13, 2020 THU May 14, 2020 FRI May 15, 2020
• Slow Sun Salutations (week warmup)
• Upper Back
• Neck
• Heart Openers
• Shoulders
• Core Focus
• Boat Pose with Arm and Rotation Variation
• Oblique Work
• Coordination
• Glutes, Hamstrings, Quads
• Slow and Steady Standing Flow
• Deepening Lunges
• Tree Pose
MON May 04, 2020 TUE May 05, 2020 WED May 06, 2020 THU May 07, 2020 FRI May 08, 2020
• Lengthening Exhale Pranayama
• Core Focus - Obliques
• Glute Strengthening
• Hamstring Strengthening
• Seating and Standing Options
• Inner/Outer Hip Flexors
• Low Back and Knee Support
• Quad Strengthening
• Body Awareness Meditation
• Body Warming Sun Salutations
• Seated and Standing Options
MON April 27, 2020 TUE April 28, 2020 WED April 29, 2020 THU April 30, 2020 FRI May 01, 2020
• Breathwork/Pranayama
• Slow Sun Salutations
• Breath-to-Movement focus
• Low Back Support
• Upper Back Strength
• Core Support
Glute/Hamstring Strength with Standing Options

• Alternate Nostril Breathing
• Neck Stretch and ROM
• Hip Flexion
• Hip Adduction and Abduction
• Quad Activation
• Glutes and Hamstrings
• 4-part Pranayama (Pause after Inhale/Exhale)
• Shoulder warm up
• Core warm up
• Seated Sun Salute
• Standing Sun Salute w/Full Lunge Option
• "Chair ups"
MON April 20, 2020 TUE April 21, 2020 WED April 22, 2020 THU April 23, 2020 FRI April 24, 2020
• Breathwork/Pranayama
• Slow Sun Salutations
• Breath-to-Movement focus
• Low Back Support
• Upper Back Strength
• Gluteal & Outer Hip Strength with Standing Options
• Core Support
• 6ยบ motion of spine
• Obliques
• QL & Low Back Back
• Glutes/Hips/Thighs
• Balance
• Breathwork/Pranayama
• Seated Sun Salutations
• Standing Sun Salutations
MON April 13, 2020 TUE April 14, 2020 WED April 15, 2020 THU April 16, 2020
FRI April 17, 2020
• Low/Mid Back Support
• Gluteal Awareness and Strength
• Hamstring Support
• Standing Poses
• Upper Body: Shoulder, Chest, Back
• Arm: Bicep, Tricep
• Standing Options
• Core
• Quadriceps, Hamstrings
• Standing Options
(no video for this class)
• 2- and 4-part Breathing
• Seated Sun Salutations
• Standing Sun Salutations
MON  April 06, 2020 TUE April 07, 2020 WED April 08, 2020 THU April 09, 2020 FRI April 10, 2020



MON March 30, 2020 TUE March 31, 2020WED April 01, 2020
THU April 02, 2020 FRI April 03, 2020
• no recording
MON March 23, 2020 TUE March 24, 2020 WED March 25, 2020 THU March 26, 2020 FRI March 27, 2020
• Shoulder, Chest, Upper Back, Neck
• Spine Movements
• Inner/Outer Hip Stretch and Strengthen
• Quad Stretch and Strengthen
• Hand and Foot Flexibility and Coordination
• Optional standing poses and gentle twists
• Short Meditation
• Postural Awareness
• Calming Meditations
• Neck Flexibility and Stretch
• Upper Back Stretches
• Oblique (side) Strengthen
• Gentle Sun Salutations
• Foot/Ankle Flexibility



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