دانلود کتاب Chair Yoga for Seniors

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Introduction

What Is Chair Yoga?

Benefits

Why Chair Yoga?

What are the Benefits of Chair Yoga?

Examples of Chair Yoga Poses

Precautions

Particular Concerns Regarding Health

Equipment

Clothing

Yoga mat

Safety

General Tips

Get Yourself Warmed Up.

Warming different parts

1. Feet

2. Calves

3. Knees

4. Thighs

5. Belly

6. Arms

7: The Head and the Neck

8. Tapping on the chest

9. Rubbing the Heart

Getting Started

Grounding

Meditation

Exercises for the Breath

Breathing through each nostril in turn

Three Core Components of Chair Yoga

Community

Compassion

Circulation

½ Sun Salutations from a Seated Position

Flexion and Extension (Better Known as Cat/Cow)

Turn both to the right and left.

Lateral bend The Right and the Left

Shoulder Movements to the Front and Back

Wrists

Hips/Ankles

Warrior 2 Seated

Uttkatasana

The \"Down Dog\"

Plank

Figure 4

Savasana

Warming up

Mountain Pose

The breath

Shoulder Shrugs

Raise your arms above using both of them.

Knee Swings

Exercises for the Ankles Using Both Legs

Neck Bend

Neck Turns

Beginner Program

Mountain Pose

The breath

Side Neck Bend

Neck Turns

Shoulder Shrugs

Wrist Circles

Raise your arms above using both of them

Knee Swings

Complete a set of ankle circles with both legs

Shoulder Twists and Rolls

Bending Forward While Maintaining a Straight Back

Alternating Arm Raises

Twist of the Torso with Arms Raise

Turning of the torso when the arms are extended out to the sides

Lean to the side of your body while raising both arms.

Single Arm and Leg Raises

Single-Leg Raises

Single Knee Raises

Point and Flex with a Single-Leg

Single-Leg Ankle Circles

Each of the Legs Points and Bends

Heel Raises

Toe Raises

Toe Squeeze

Everything on the Table

Deep Relaxation Pose

Increasing the time

The breath

Side Neck Bend

Neck Turns

Shoulder Shrugs

Rings on the Wrists

Raise your arms above using both of them

Knee Swings

Complete a set of ankle circles with both legs

Rolls with the Hands on the Shoulders

Shoulder Twists and Rolls

Bending Forward While Maintaining a Straight Back

Alternating Arm Raises

Extend(ing) Their Arms Palm Rotation

Extend(ing) Their Arms Hand Squeeze

Twist of the Torso with Arms Raise

Turning of the torso when the arms are extended out to the sides

Back Bend

Lean to the side of your body while raising both arms

Twist in the Chair

Single Arm and Leg Raises

Single Knee Raises

Point and Flex with a Single-Leg

Single-Leg Ankle Circles

Each of the Legs Points and Bends

Heel Raises

Toe Raises

Toe Squeeze

Everything on the Table

Position for Deep Relaxation

Intermediate Level of Practice

The breath

Side Neck Bend

Neck Turns

Shoulder Shrugs

Rings on the Wrists

Raise your arms above using both of them

Knee Swings

Complete a set of ankle circles with both legs

Rolls with the Hands on the Shoulders

Shoulder Twists and Rolls

Bending Forward While Maintaining a Straight Back

Arm Raises interspersed with Weighted Exercises

Rotation of the trunk while holding weights in extended arms

Exercise for the Side of the Body Using Weights

Bicep Curls with Weights, Performing Alternating Arms

Raise your arms and legs individually using weights.

With weights, do single knee raises?

Sit-stand up.

Point and Flex with a Single-Leg

Single-Leg Ankle Circles

Each of the Legs Points and Bends

Back Bend

Twist in the Chair

Extend(ing) Their Arms Perform palm rotations while holding weights

Single-Leg Lifts with Weights

Heel Raises

Toe Raises

Toe Squeeze

Everything Dependent upon the Weights

Position for Deep Relaxation

Increasing the time

The breath

Side Neck Bend

Neck Turns

Shoulder Shrugs

Raise your arms above using both of them.

Knee Swings

Complete a set of ankle circles with both legs

Rolls with the Hands on the Shoulders

Shoulder Twists and Rolls

Bending Forward While Maintaining a Straight Back

Arm Raises interspersed with Weighted Exercises

Rotation of the trunk while holding weights in extended arms

Exercise for the Side of the Body Using Weights

Bicep Curls with Weights, Performing Alternating Arms

Raise your arms and legs individually using weights

With weights, do single knee raises?

Sit-stand up.

Point and Flex with a Single-Leg

Each of the Legs Points and Bends

Back Bend

Twist in the Chair

Extend(ing) Their Arms Perform palm rotations while holding weights

Single-Leg Lifts with Weights

Heel Raises

Toe Raises

Toe Squeeze

Everything Dependent upon the Weights

Position for Deep Relaxation

Positions While Standing

1. Forward Fold

2. Raised Knee Balance

3. Hip Half-Circle

4. On Your Tiptoes

7. From the Ground Up to Standing

8. Tree

9. Warrior I

You can do this anywhere!

Gather your friends

feeling a lot better?

Healthy diet

Meditation

Volunteering

Connection to both the community and society

Calming Down

The Palming

Rest and Repose at the End