دانلود کتاب Berggren, Suzanne_ S., Vincent - Chair Yoga for Seniors_ Approachable Sessions to Develop Strength, Flexibility and Stability. Improve Balance and Prevent Falls. Relax Body and Mind.-Scaart (2022)

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Introduction

How to use this book?

PART 1: GET STARTED

What Chair yoga is?

What are the Differences Between Chair Yoga and a Regular Yoga?

Where can it be practiced?

When is best timing?

BENEFITS OF PRATICE

Studies says that:

DO IT RIGHT

Breathing

Dirua Pranayama

Nadi Shodhana Pranayama

Prayer (Anjali mudra)

Dressing and useful tools

PART 2: SEQUENCES

Warming up

Finger-to-Finger

Blinking hands

Fingers tap

Moving wrists and ankles

Feet up and down

Gentle session

Mountain pose (Tadasana)

Tree position variation (Vrksasana)

Shoulders rotation

Neck twist (Kantasanchalana)

Elbows in circle

Pidgeon pose ( Eka Pada Rajakapotasana )

Cat-cow (Chakravakasana)

Wind-Relieving pose (Pavanamuktasana)

Leg rotation

Knee reinforcement

Elbow to knee

Forward Bend (Prasarita-padottaasana)

Warrior pose 3 (Virabhadrasana 3)

Standing Forward Fold Pose (Uttasana)

Flex and Tone

Tree position variation (Vrksasana)

Goddess pose (Utkata konasana)

Side stretch (Utthita parsvakonasana)

Gate pose (Parighasana)

Revolved Easy Pose (Parivrtta sukhasana)

Boat pose (Navasana)

Revolved pose (Parivrtta uttanasana)

Shoulder bend

Puppy pose variation (Uttanasana)

Warrior pose (Virabhadrasana 2)

Crescent lunge pose (Ashta chandrasana)

Hand to big toe (Utthita hasta padangusthasana)

Three limb one foot stretch (Triang eka pada paschimottanasana)

Corpse pose (savasana)

Calm down and Sleep

Mountain pose (Tadasana)

Tree position variation (Vrksasana)

Neck flexion

Cow face (Gomukasana)

Half Lord (Ardha Matsyendrâsana)

Torso rotation

Arms Crossed

Tapping on the leg

Standing figure four pose (Eka Pada Utkatasana)

Eagle pose (Garudasana)

Mountain pose variation (Tadasana)

Cat-cow (Chakravakasana)

Standing Forward Fold Pose (Uttasana)

Camel pose (Ustrasana)

Downward dog chair (Adho mukha svanasana)

Corpse pose (savasana)

PART 3: SUIT YOUR SEQUENCE

Other sequences

Back and posture

Core strengthening

Balance and coordination

Joint mobility

Limbs mobility

CUSTOMIZE YOUR SESSION

ACKNOWLEDGMENTS

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