Invite Calmness With Chair Yoga

“Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony.” - unknown
 
Every body is a yoga body!
 
Being led through a yoga practice with a yoga video is wonderful. In my own time, I create space in my day to put on a video and allow myself to let go and be led. Each word, breath and posture leads me from a busy mind and wound up body, to a place where I embody calmness and peace. It makes it easy to meditate. I feel I've come back to myself. I've united body and mind, mind and heart, the outer me and the inner me. It is wonderful.
 
Mantra: I am calm
By using mantra’s when we practice yoga postures, breathwork or when we meditate, we create space to allow the affirmation to take root. Affirmations aren’t self-praise. They are a statement of an energy or mindset that we would like to move towards. Affirmations are about self-belief.
 
Breath: inhale nose, exhale o-shaped mouth
 
Poses:
1. Warrior 3 pose
This pose strengthens the legs, improves balance, and builds core strength. The leg muscles involved on both the supporting and elevated leg include the hamstrings and gluteal muscles at the back of the leg and the muscles in both the front and back of the calf. Your back and ab muscles are also used in support and stabilizing the pose. The shoulder muscles are engaged to keep the arms parallel to the ground. Your balance is strongly challenged as you must find your center of gravity and continuously adjust the support to maintain the pose. The balance and flexibility gained with this pose can help you achieve good posture and respond to any balance challenges in daily life. You will also develop your mental focus and concentration.
 
2. Forward bend
This pose helps create length and space in the spine, counteracting compression, and their inward nature can promote introspection.  It opens the entire backside of the body at once - from heels to calves, to hamstrings to hips, and all along the entire spine through to the tips of your fingers.  By folding forward, you increase circulation to the abdominal organs like the spleen, pancreas, liver, intestines and kidneys. This then improves digestion and stimulates metabolism.  Forward folds calm the mind and cool the body.
 
3. Cobra pose
This pose helps to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion.  It is an energizing backbend and helps reduce stress and fatigue. It firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini — the divine cosmic energy that brings forth self-realization.
 
4. Reverse table-top pose
This pose opens the chest and shoulders.  It builds and tones the core muscles.  It counters forward-facing tasks like sitting at a desk, driving, and looking at a phone.  It releases tension from the body.  It relieves fatigue and stress.
 
5. Childs pose
This pose is super calming for the mind. It helps to reduce stress and fatigue. It reminds you that resting is a good thing. It helps digestion. It elongates the lower back. It opens the hips.

Yoga Safety Tips
1. Take your time, it’s not a competition
2. Your body is the expert. Listen to it where it is now, rather than forcing it to where you’d like it to be.
3. Find the sweet spot of challenging yourself rather than pushing and straining yourself
4. Don’t buy into “no pain, no gain”. Yoga is about connecting body and mind for calmness and stillness. Pain is a sign to take it easy.
5. Allow your yoga practice to unfold over time and allow your body time to adjust
6. If pregnant, seek advice from a qualified yoga teacher
7. If injured, seek advice from a qualified yoga teacher
8. Check with your doctor before starting any exercise
9. Participation in yoga videos online are at your own risk.
 
There are many benefits to a gentle yoga practice.  They include:

1. Decreases the stress hormone cortisol
2. Improves sleep, digestion & immunity
3. Releases tense muscles & aching joints
4. Teaches conscious control of relaxation
5. Increases concentration & focus
6. Balances the nervous system
7. Activates the relaxation response

 
Work at your own pace and comfort level.
Allow your practice to build.
Your body changes day-to-day and some poses feel easier one day than the next, and that's ok.
Do not force postures.
Participation in the class is at your own risk.
 
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