Wednesday, April 8, 2020
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
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
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