Chair yoga
Book - 2022
Chair Yoga For Dummies is a guide to developing a yoga practice that you can do while seated in a chair. Traditional yoga poses can be replicated as sitting yoga poses and stretches, enjoyable and accessible for people at all levels of experience and mobility. There's a reason yoga has been around for thousands of years. Practicing chair yoga regularly can decrease your blood pressure, anxiety, inflammation, and chronic pain. It also increases flexibility, balance, and strength. And it helps you sleep better, too. All you need to get started is yourself, a chair, and this book -- couldn't be simpler.--
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- Subjects
- Genres
- Instructional and educational works
- Published
-
Hoboken, New Jersey :
John Wiley & Sons, Inc
[2022]
- Language
- English
- Main Author
- Other Authors
- ,
- Physical Description
- xiii, 251 pages : illustrations ; 23 cm
- ISBN
- 9781119889533
- Foreword
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Where to Go from Here
- Part 1. Yoga for Life
- Chapter 1. Checking Out Chair Yoga
- Harnessing the Power of Simple Movements
- When a Yoga Mat Just Doesn't Work
- Seniors need Yoga, too
- Deskbound employees
- Leaving on a jet plane
- Yoga for expecting moms
- Practicing yoga when you have limited mobility
- Enjoying the Benefits of Yoga
- Moving feels good
- Working the joints
- Stretching and strengthening the muscles
- Building some bone
- Relieving stress and anxiety
- Giving Chair Yoga a Try
- Cross/crawl patterning
- Seated rejuvenation sequence
- Chapter 2. Getting Ready for Chair Yoga
- Deciding on the Guidance That Works for You
- Attending real-time classes
- Following videos on your own time
- Pursuing a practice with books
- Making Preparations
- Talking to your health care provider
- Scoping out your space
- Knowing what to wear
- Finding a Chair for Your Derriere
- Snagging a sturdy seat
- Preventing your feet from dangling
- Setting Aside Time to Sit and Get Fit
- Taking a Test Run in Your Chair
- Chapter 3. Inhale, Exhale: Controlling Your Breath
- Understanding Why Breathing Is Important in Yoga
- Connecting good breathing and good posture
- Sending a message to relax
- Extending your exhale
- Breathing with postures: A moving meditation
- Focusing on the Body Parts Used in Breathing
- Dealing with Breathing Problems
- Turning to Your Breathing to Manage Stress and Pain
- Focus breathing
- Belly breathing
- Alternate nostril breathing
- Chapter 4. Adding Meditation to Chair Yoga
- Eyeing Meditation as a Core Component in Yoga
- Claiming the power of your mind
- Considering common types of meditation
- Meditating with the chakras
- Seeking Enlightenment Right from Your Chair
- Seeing How Meditation Slows Dementia
- Decreasing Stress and Increasing Your Sense of Well-Being with Meditation
- Spending a Few Moments Meditating
- Breath awareness meditation
- Meditation using visualization (Example 1)
- Meditation using visualization (Example 2)
- Part 2. Chair Yoga for the Body
- Chapter 5. Relieving That Pain in Your Neck
- Banishing the Stress That Builds Up in Your Neck
- Feeling the effects of mental and emotional stress
- Talking about text neck
- Doing Chair Yoga for the Neck
- Chin swings
- Neck range-of-motion stretch: Forward tilt
- Neck range-of-motion stretch: Rotations
- Neck range-of-motion stretch: Lateral head tilts
- Mirror on the hand
- Chapter 6. Stretching and Straightening the Shoulders
- Looking at Where Tension Likes to Live
- Resisting the Tendency to Round
- Counteracting the Western lifestyle
- Improving your posture by channeling mom: "Sit up straight!"
- Avoiding sitting too much
- Surveying Chair Yoga for Your Shoulders
- Shoulder shrugs: Part 1
- Shoulder shrugs: Part 2
- Shoulder shrugs: Part 3
- Wing and prayer
- Chapter 7. Bringing Your Back to the Forefront
- Supporting Your Spine with Yoga
- Remembering to work your upper back
- Touching on your lower back
- Breaking Down Chair Yoga for the Back
- Alternating arm raises in a chair
- Seated cat/cow
- Seated side bends
- Seated camel
- Chapter 8. Paying Attention to Your Abdominals
- Supporting Your Back from the Front: Creating a Strong Core
- Avoiding back pain
- Helping your posture
- Contributing to better balance
- Adding Chair Yoga for the Abdominals and Core
- Sitting with a good posture
- Bent knee lifts
- Seated boat pose
- Seated twists
- Extended side angle
- Chapter 9. The Hips Don't Lie
- Taking Care of Your Hips
- Knowing what it means to open your hips
- Preventing injuries by strengthening your hips
- Getting a Handle on Chair Yoga for Hips
- Hip circles
- Seated pigeon
- Seated march
- Chapter 10. Setting a Leg Up
- Checking out Your Legs
- Knowing Knees Need TLC, Too
- Staying aligned
- Encouraging free movement
- Leg muscles support the knees
- Chair Yoga for Legs and Knees
- Seated warrior one pose
- Seated warrior two pose
- Seated one-leg forward bend
- Chapter 11. Arming Yourself
- Keeping Your Arms in Shape for Lifting, Reaching, and Hugging
- Beautiful biceps
- Functional forearms
- Exceptional elbows
- Examining Chair Yoga for Arms and Elbows
- Elbow flex
- Forearm rotation
- Newspaper
- Chapter 12. Ankles and Feet: Bearing All the Weight
- Understanding Why Foot and Ankle Health Are So Important
- Part of the kinetic chain gang
- Bones in the balance
- Moving in the Right Direction with Chair Yoga for Ankles and Feet
- Flexing and extending your feet
- Circling your ankles
- Flexing and extending your toes
- Seated mountain pose
- Chapter 13. Don't Forget the Fingers, Hands, and Wrists
- Preventing or Relieving Stiff Fingers and Hands and Painful Wrists
- Addressing arthritis attacks
- Meditating on the median nerve
- Choosing Chair Yoga for Fingers, Hands, and Wrists
- Flexing and extending your fingers
- Advanced finger exercise
- Flexing and extending your wrists
- Circling your wrists
- Wrist stretches
- Chapter 14. Adding a Chair to Popular Standing and Inversion Poses
- Working on Balance with a Chair by Your Side
- Flipping Your Perspective: Inversion Poses
- Helping out your heart
- Gaining a lot of relaxation by doing a little
- Surveying Standing and Inversion Poses Using a Chair for Support
- Half forward fold with a chair
- Downward facing dog with a chair
- Warrior one with a chair
- Warrior two with a chair
- Standing side kicks with a chair
- Standing extended side angle with a chair
- Standing half-moon with a chair
- Standing warrior three with a chair
- Standing tree pose with a chair
- Inversion: Legs on a chair
- Part 3. Creating Home Routines
- Chapter 15. Moving Ahead with Chair Yoga
- Perusing Principles of Practice
- Just breathing
- It's not how it looks: Focusing on function over form
- Embracing the dynamic/static approach
- Choosing forgiving limbs
- Keeping It Real: Starting Chair Yoga with the Right Mindset
- Knowing you gain nothing from pain
- Doing only what you need
- Chapter 16. Fifteen-Minute Routines for Home
- Beginner Routine
- Advanced Routine
- Chapter 17. Focusing on a 30-Minute Routine
- Beginner Routine
- Advanced Routine
- Chapter 18. Working in Yoga at Your Desk
- Sneaking in Chair Yoga for a Physical and Mental Break
- Clocking in for Chair Yoga at Your Desk
- Searching for hot spots
- The violinist stretch
- Seated twist for work
- Chest and shoulder stretch
- Chair thunderbolt variation
- Forward fold In a chair
- Chapter 19. Chair Yoga in Transit
- Benefitting from Yoga Near or Far, on a Plane or in a Car
- Taking on Chair Yoga in Tight Places
- Apple picking stretch
- Seated rowing
- Knee to elbow
- Forward bends for tight spaces
- Chapter 20. Sit Up and Weight: Adding Weights to Your Chair Yoga
- Weighing the Fundamentals of Adding Weights to Your Chair Yoga
- I don't own dumbbells: Expanding your view of "weights"
- Evaluating whether Yogic breathing with weights is right for you
- Using Weights in Chair Yoga
- Shoulder shrugs with weights
- Bicep curls
- Triceps pulses
- Rowing with weights
- Seated lateral raises with weights
- Seated twists with weights
- Heel lifts with weights
- Part 4. The Part of Tens
- Chapter 21. Ten Things to Remember about Chair Yoga
- It's Not That Easy
- Simple Movement Is Powerful
- Don't Dangle,
- Know When to Say When
- Comfort Is Always in Fashion
- You Don't Need a Lot of Space
- Keep Breathing
- Make the Time
- Don't Let It Hurt
- You Don't Have to Use the Chair Forever (But You Can)
- Chapter 22. Ten Things to Do When Creating a Home Chair Yoga Practice
- Talk to Your Doctor
- Check Out Some Books and Videos
- Find the Right Expert
- Create a Dedicated Space
- Build Practice Time into Your Schedule
- Set Expectations
- Invite a Friend
- Be Still and Breathe
- Meditate in Your Chair
- Keep It Fun
- Index