How to start a chair yoga program at your library
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Mary Schons, East Chicago Public Library, talks about how libraries can create a yoga program for seniors and other populations.
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How to start a chair yoga program at your library
- 1. Chair Yoga at Your Library A Guide to Getting Started Mary Schons East Chicago Public Library mschons@ecpl.org
- 2. There is nothing wrong with your sound. Relax and enjoy the scenery.
- 3. Recommended Viewing (for LEU credit) Meghan Alexander’s kid-friendly 2017 webinar “Incorporating Yoga Into Library Programming” https://continuinged.isl.in.gov/incorporating-yoga-into-library-programming-1-leu/
- 6. What do we mean when we talk about yoga?
- 7. Patanjali’s Eight Limbs of Yoga 1. Yamas (Restraints, the “Don’ts”): Nonviolence, truthfulness, non-stealing, moderation, non- attachment 1. Niyamas (Observances, the “Do’s”): Cleanliness, contentment, discipline, self-study, devotion 1. Asana (Postures) 1. Pranayama (Breath) 1. Pratyahara (Withdrawal from the senses) 1. Dharana (Focus) 1. Dhyana (Meditation) 1. Samadhi (Bliss)
- 8. What should a chair yoga practice absolutely have? A supportive library
- 9. And after that? 1. Start with breath 2. End with breath
- 10. So, what do we do between steps one and two?
- 11. A chair yoga routine Sample routine at https://bit.ly/2M0y4d6
- 12. Arm raises
- 13. Rope climbs
- 14. Forward folds (with lion’s breath)
- 15. Goalpost arms
- 16. Chair Twists
- 17. Wake up the feet
- 18. Knee squeezes 2-part action: 1. Inhale lift 2. Exhale squeeze
- 19. Heel reaches 2- part action 1. Inhale, straighten leg 2. Exhale release
- 20. Warrior 2
- 21. Reverse Warrior
- 23. Chair
- 24. Mountain
- 25. Side stretches
- 28. Down dog
- 29. Plank
- 30. Tree
- 31. Sample cool down routine Mountain pose Chair pose Opposite leg and arm raises (brain flossing!) Goalpost arms Twists Rope climbs Forward bends
- 32. Final relaxation
- 33. Eye cups
- 34. Face & neck massage
- 35. Meditation + bumblebee breath
- 36. Things to avoid in senior populations Spinal flexion (cat pose) For all else, consult a physician.
- 37. Do I need music? And what about yoga props?
- 38. Fancy, high-speed, low drag yoga props
- 39. Tennis ball massagers 3 tennis balls + 1 tube sock Yoga Blocks VHS cassette boxes + duct tape Yoga Straps Karate belts, bathrobe belts, neckties
- 40. The only thing you really need is a chair On a carpeted surface. (Please, no chairs with rollers.)
- 41. Wait… I can do this?
- 42. What if someone gets hurt?
- 43. Liability waivers are a good idea Sample liability waiver: https://bit.ly/2H0tWL5
- 44. Why do it if there’s a risk?
- 45. Benefits of yoga Balance Bone density Coordination Pain management Posture Well-being
- 46. Things to keep in mind Slow down Take your time There’s no rush Resist the urge to talk
- 47. Is it real yoga? Yes.
- 48. Recommended Reading The American Yoga Association’s Easy Does it Yoga by Alice Christensen Start Here Now: An Open-Hearted Guide to the Path and Practice of Meditation by Susan Piver **YouTube videos: Check out Sherry Zak Morris**
- 50. Thank you! Contact: Mary Schons Reference Librarian East Chicago Public Library mschons@ecpl.org www.ecpl.org 219-688-1896 (text or call) Special Thank You to the Chair Yoga Class of Griffith, Indiana YMCA. Best Yogis Ever! xoxo
Editor's Notes
- Presented 16 January 2019
- Brief meditation (1-2 minutes)
- Yoga has been alternatively defined as “union,” “concentration,” or “discipline.” Practically speaking in a chair yoga class, it’s linking movement to breath.
- Come to yoga, get flexible.
- You can’t do any of this without the backing of your supervisor and your library. I am grateful to have both at the East Chicago Public Library.
- A well-rounded yoga practice should start and end with the breath. Concentrating on the breath anchors you in the present and is an essential component of a yoga practice.
- https://drive.google.com/file/d/13OTpLsX6AtKUKG6RMc43CylI9rfUr9rl/view
- Suggest modifications if the shoulders feel a little tweaky.
- Rope climbs help warm up the spine. You can either look straight ahead, or up at your upraised arm if you have no neck issues.
- Remember to keep breathing! Opens up the chest and extends the spine. Practice relaxing the lower half of your body as the upper half continues to work hard.
- Encourage the practitioner to feel the differences (if any) in the sides, without judgment about how you feel.
- Pedal the feet, move up in your chair and move your foot up and down, as if you were pressing on a gas pedal.
- Multi-part action: interlace the fingers under the knee and inhale lift, exhale squeeze, inhale heel reach and exhale release. Encourage yogis to sit up straight and time your time on the inhales and exhales. Good for digestion, and can done lying in bed.
- Be sure to do poses that work one side also work the other side. I love & encourage students to take poses that work best for your body.
- Hold the pose but don’t hold your breath!
- Encourage students to bend knees to relieve pressure on the lower back.
- Shoulders down & away from the ears; heels reach towards the floor.
- Basically, the warm-up routine in reverse. Encourage yogis to take time to notice the physical sensations in their bodies and note differences (if any) from the warm up to the cool down. (Brain flossing-- doing something new and unexpected stimulates brain activity.)
- Rub hands briskly first to get hands nice & hot. No weight on the eyes, relax the gaze and the muscles surrounding the eyes.
- Feet flat on the floor, hands flat on the lap. Tuck in the chin ever so slightly for good posture.
- Yoga teachers are not medical professionals. There are many different diseases and medical conditions. We can offer modifications or customizations, but yogis with questions should ask their doctor before starting a yoga exercise program.
- Music can be incidental. I prefer no music during opening & closing meditation and simple instrumental music with no vocals during. Anything with vocals tends to be a distraction and may pull a yogi out of the present moment. YouTube has lots of free channels with quiet, soothing music.
- Most job requirements for yoga teachers include a 200 hour certification through a Yoga Alliance approved school and one year of yoga experience. You can register as a yoga teacher or as a yoga school through Yoga Alliance so that other people can look you up. However, Yoga Alliance is not a formal accrediting body. Education and experience is absolutely essential, but you don’t have to have a piece of paper, strictly speaking, to do it.
- Yoga injuries are always a possibility, and we’re not in a position to evaluate all diseases and condition to decide what is best for all students. Yogis should consult a doctor before embarking on a yoga exercise program. It is possible to feel soreness after a yoga session-- that’s normal. Drink water and keep moving to keep the muscles limber.
- Link to liability waiver used at the East Chicago Public Library. https://bit.ly/2H0tWL5
- There’s also a risk of not doing physical activity. If you decide it’s not worth the risk and that the liability to the library is too great, that’s fine-- see if there’s a yoga instructor in the community who’ll be willing to teach a 30 minute lunchtime yoga class.
- Check out the latest yoga research on www.medlineplus.gov.
- Slowing down helps avoid injuries and calms down the practitioner.
- Yoga is linking movement to breath. According to the Yoga Sutras, 2.46 The posture should be steady and comfortable. If you’re linking movement to breath and the breath is steady, you’re doing yoga. If you’re meditating or doing breathwork, you’re doing yoga.
- I highly recommend senior yoga training from the Asheville Yoga Center in Asheville, North Carolina. Nothing beats having face-to-face training.
- Thank you to the yogis at the Griffith YMCA for being models for the yoga poses. <3