namasteworksyoga.com

1. Chair Yoga Can Flow
Reference search on 27/8/2012
Learning to create a chair yoga flow helps your clients learn to flow with life itself. From years of
experiential personal practice working with seniors and clients in wheelchairs, a dynamic chair yoga
flow helps to invite calmness, ease of movement and relaxation into the practice. And when you
coordinate the movement of the flow with the breath you will ultimately engage your clients into a
deeper sense of body awareness. Offered here is a chair yoga flow that opens up the entire body –
try it out on your next class and let me know how it worked for you.
Seated Mountain
Today think about feeling the poses, the body
Scan the Body – Imagine a light coming in to the crown of the head and take it don’t through the
body looking for tension or stress or perhaps a fatigued or tight muscle or joint
Opening centering and breath work
Big Full Body Stretch w/angel wings ‐eyes closed
Inhale the arms up overhead, palms touching
Exhale the arms around the body, like making angel wings, bring back to Namaste
Repeat four times with flat feet, 4x on toes
Where do you feel the sensation of the stretch?

2.
Come into Spontaneous Movement – eyes closed
Head and Neck movement – do what feels good for your body
Add the shoulders and move them anyway they feel good for you
Invite the arms and fingers to move
Add the toes, feet, ankles and entire torso
Come to stillness, open the eyes
Arm Movement
Inhale the arms to shoulder height with wide fingers, palms facing downward
Exhale lower them down
Rotate the palms and repeat
Repeat 4x palms down and up
Stretch the neck open
Inhale both arms to shoulder height, palms facing upward, exhale the breath
Inhale the R hand up to the sky
Exhale it over the L ear and pull the R ear to the R shoulder
Turn the palm down on the L hand extended at shoulder ht
Exhale it down to the hip
Inhale it up to shoulder ht, repeat 4x
Repeat, taking arm now straight up to the sky, repeat 4x
Exhale it to the hip
Inhale it to crescent moon to the R side of the body, repeat 4x
Then hold in Crescent moon
Release and come back to Samasthiti

3. Rag doll roll down
Bring the palms to the thighs, on an exhale slide the arms down the legs to a forward fold
Inhale and slide the arms up to the thighs to standing, repeat 4x
Hold the forward fold for four breaths
Inhale, taking the hands out to the side and come back up to Seated Mountain
Exhale to a backbend
Inhale the hands to Samasthiti
Sitting in Stillness
“Stay present with your Left side of the body now”
“What do you feel”, compare and contrast the L side with the R, knowing you have only worked the
L side of the body
REPEAT ENTIRE SEQUENCE ON OPPOSITE SIDE
Seated Stretch
Sit on the edge of your chair, feet below the knees
Hands to the tops of the thighs
I: Press down and elongate the chest, chin to the sky
E: Round the spine, tuck the chin into the chest
Repeat 4x
Wide Legged Forward Fold
Sit on the edge of the chair, feet wider than hi with distance
Take the hands back to the hip creases
E: Spill pelvis forward
I: Come back up

4. Repeat 4x then hold in a fwd fold
Touch the hands to the floor or block
Let the body cascade
Feel movement happen in the hip sockets
Let the spine release, head and neck relax
Close the eyes, check in with the body – feel the connection of this back line of the body
Chair Pose Twist – each side (wheelchair stay as is)
Sit to the side of your chair, feet together
Place the L hand on the outside of the R leg
Place the R hand on top
I: float the R arm out to the side and back
E: Float it back to the leg
Repeat 4x then hold
Repeat Opposite side
Backbend
Sit to the back of your chair, feet together
Clasp the hands in front
I: lift to the sky
E: Backbend
I: Lift t the sky
E: to the knees
Repeat 4x then hold in a back bend
Close the eyes, check in with the body – feel the connection of this front line of the body
Rag doll roll down

5. Bring the palms to the thighs, on an exhale slide the arms down the legs to a forward fold
Inhale and slide the arms up to the thighs to standing, repeat 4x
Hold the forward fold for four breaths
Inhale, taking the hands out to the side and come back up to Mountain
Exhale to a backbend
Inhale the hands to Samasthiti
Sitting in Stillness
“Stay present with your body again”, Notice how the legs feel now
Close the eyes and just witness what the body is feeling
One Leg Forward Fold
Place the leg on a mat, with opposite leg bent
Point the toes
I: Lift the leg to hip height
E: Lower down
Repeat 4x, then come into a forward fold
Repeat sequence 4x on each side
Rag doll roll down & Hold – roll up
Close with Seated Savasana