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CHAIR YOGA FOR EVERYONE TRAINING MANUAL – 3RD EDITION
Illustrated and Annotated Manual for Yoga Teachers and Practitioners
With Sherry Zak Morris, E‐RYT;
Educational Resource for Yoga Teacher and Practitioners. 100's of Yoga poses and
sequences, fully illustrated with audience‐specific concepts and terminology with
Therapeutic Modifications.
CHAPTERS:
Anatomy of Aging: Our Structure ‐ Learn the changes our anatomical structure goes through as we age to
help better understand and meet the needs of your Senior Yoga students. Recommended movement
guidelines are provided for common Senior anatomical health issues.
Senior Chair Yoga ‐ Class Framework ‐ Understand the whys and hows of creating a safe and effective class
for Seniors and people with limited mobility. Indepth anatomy using student photo observation will help
you tune your observational skills. Learn therapeutic modifications for 100's of poses.
Gentle and Chair Yoga Adaptations ‐ Common set of alignment issues, injuries and/or physical limitations
that require an adaptation of some of the traditional Yoga poses and sequences
Chair Yoga Basics – Concepts and Guidelines for teaching Chair Yoga to a variety of student populations
Chair Yoga Sequence and Script for Deskworkers ‐ Specific sequences to meet the needs of people who
work at the computer or who are sedentary for extended periods of time
Chair Yoga Sequence and Script for Seniors – Sequences that address the unique needs of Seniors, includes
both seated and standing poses.
Chair Yoga Sequence and Script for Wheelchair Students – Simple yet effective yoga sequences for people
with limited mobility in the upper and/or lower body
Chair Yoga Sequence and Script for Mixed Mat and Chair Students ‐ More active poses and sequences for
mixed level classes
BONUS: Senior Chair Yoga with Paula Montalvo, 79 yrs young – Full seated and standing practice for
seniors from a senior!
FOR MORE INFORMATION
Gentle Yoga Teacher Resources, Trainings, Workshops and teacher discounts, visit
www.YogaVistaAcademy.com
©Copyright 2013, YogaJP.com and YogaVistaAcademy.com
ANATOMYOF
AGING:OUR
STRUCTURE
ANATOMYOFAGING:STRUCTURE ChairYogawithSherryZakMorris
ANATOMYOFAGING:OurStructure.............................................................................................................................. 5
AgingMuscles............................................................................................................................... ..........................7
MuscleMassandStrength............................................................................................................................... ...7
MuscleStiffness............................................................................................................................... ...................8
MovementGuidelinesforHealthyMuscles............................................................................................................8
Strength............................................................................................................................... ................................8
KeyLearningPoint:............................................................................................................................... ..........8
NamasteHands............................................................................................................................... ................8
CactusAlternates............................................................................................................................... .............8
ChairPose........................................................................................................................... .............................8
Goddess............................................................................................................................... ............................8
Flexibility............................................................................................................................... ..............................9
Tray........................................................................................................................... .......................................9
ArmPulls............................................................................................................................... ..........................9
Hula............................................................................................................................... ..................................9
Twist............................................................................................................................... .................................9
AgingBones............................................................................................................................... ................................10
PostureandStature............................................................................................................................... ...............10
Osteopenia............................................................................................................................... .............................10
Osteoporosis............................................................................................................................... ..........................11
BoneMassMeasurement............................................................................................................................... ..11
Vertebralcompressionfractures(VCFs)...............................................................................................................12
Kyphosis............................................................................................................................... .................................13
Dowager'sHump............................................................................................................................... ................13
MovementGuidelinesforHealthyBones.............................................................................................................15
SpecificActionsWhenWorkingwithOsteoporosisandSevere/EstablishedOsteoporosis.............................15
AxialExtension............................................................................................................................... ...................15
AlternateArms............................................................................................................................... ...............15
WarriorI............................................................................................................................... .........................15
UpDog............................................................................................................................... ............................15
Sunbird............................................................................................................................... ...........................15
WeightBearingPoses............................................................................................................................... ........16
BendandSalute............................................................................................................................... .............16
ChairPose........................................................................................................................... ...........................16
2 ©Copyright2014,YogaJP.comandYogaVistaAcademy.com
ChairYogawithSherryZakMorris ANATOMYOFAGING:STRUCTURE
FallingStar............................................................................................................................... ......................16
Tree............................................................................................................................... ................................16
NonͲWeightBearingPoses............................................................................................................................... 16
ChestExpanders............................................................................................................................... .............16
FlexandHold............................................................................................................................... ......................17
StopSignStretch............................................................................................................................... ............17
FeetPointandFlex............................................................................................................................... .........17
SuptaHastaPadangusthasana...................................................................................................................... 17
Twists............................................................................................................................... .................................17
PosturalCorrections............................................................................................................................... ...........18
CautionaryProgression............................................................................................................................... ......19
Bends............................................................................................................................... ..............................19
Twists............................................................................................................................... .............................20
AgingJoints............................................................................................................................... ................................21
TheStructureofaJoint............................................................................................................................... ..........21
Osteoarthritis............................................................................................................................... .........................21
JointInflammation............................................................................................................................... .................23
WeekendWarriorSyndrome............................................................................................................................ 23
MovementGuidelinesforHealthyJoints.............................................................................................................24
Circularmovements............................................................................................................................... ...........24
Hipcircles............................................................................................................................... .......................24
SwimStrokes............................................................................................................................... ..................24
AnkleRolls............................................................................................................................... ......................24
RepetitiveMovements............................................................................................................................... .......25
WarriorI............................................................................................................................... .........................25
Goddess/Star............................................................................................................................... ..................25
FlexibilityandStretchingͲlengthensthejoint,makingspacetohelpeasepain.............................................25
FallingStar............................................................................................................................... ......................25
ClimbtheRope............................................................................................................................... ...............25
"L"forLove............................................................................................................................... .....................25
Fascia............................................................................................................................... ..........................................26
Overview............................................................................................................................... ................................26
FasciaFacts.......................................................................................................................... ..................................27
FasciaandYoga............................................................................................................................... ......................27
©Copyright2014,YogaJP.comandYogaVistaAcademy.com 3
ANATOMYOFAGING:STRUCTURE ChairYogawithSherryZakMorris
Linearvs.MultiͲDimensionalMovements............................................................................................................29
DiagonalReach............................................................................................................................... ...................29
HipCrossover............................................................................................................................... .....................29
ArthritisBuster............................................................................................................................... ...................29
WindshieldWipers............................................................................................................................... .............29
CounteractingtheEffectsofAging........................................................................................................................... 30
4 ©Copyright2014,YogaJP.comandYogaVistaAcademy.com
ANATTOMY OF AGING: STRUCTURE Chair Yo
oga with Sherrry Zak Morris
Muscle Stiff
ffness
Loost muscle tisssue may be re eplaced with a tough fibro ous tissue. This is most notticeable in thee hands, whicch may
apppear thin and d bony. Addittionally, the w water contentt of tendons, the cord‐like tissues that aattach musclees to bones,
deecreases as we age. This m makes the tissu ues stiffer and less able to
o tolerate streess. Many Senniors will notice that their
haandgrip strenggth decreasess, making it m more difficult to accomplish routine activities such ass opening a jaar or turning
a kkey.
Movement is one of the essential keys to o life. With moovement com mes a natural warming and d expression oof the
mu uscles and coonnective tissue. As musclees are used in n activity, heaat is created w
which keeps tthe tissues waarm and in a
flu
uid state. A fleexibility practtice will create a more dyn namic, fluid annd alive bodyy as one ages.
Inccorporating free‐flowing aand multi‐dim mensional movvements into o every Chair YYoga class will not only briing a sense off
plaayfulness to tthe Student, b but also help them to loossen up both p physically and mentally!
M
Movement
t Guidelinees for Healthy Musclees
Fro
om a pure ph hysiological peerspective, exxercise can reeverse musclee wasting by iincreasing blo
ood flow to th
he muscles,
whhich delivers and supplies nutrients and d hormones tthat muscles n need to remaain healthy. Exxercise, of wh
hich Chair
Yo
oga is a very vviable option, offers the following benefits for the heealth of our m
muscles.
Strength
Th
he more we caan increase b blood flow to the muscles, the stronger our muscles will get. Wheen we contract our
mu uscles, that action is like a pump, which h moves the bblood to the mmuscles and bbuilds mass. Muscle mass gives the
mu uscle the streength to perfoorm its actionns and our everyday physiccal movemen nts. Here are jjust a few Chaair Yoga
pooses, among m many, that he elp to build sttrong muscless and bones too!
Key Learniing Point:
Hoolding these sstrengtheningg poses for at least five breeath cycles offfers addition
nal benefit of strengthening bones as
weell as muscless. Why is thatt? In additionn to weight beearing, one off the best ways to stimulatte bone growwth is by
beending a joint, especially wwhen weight b bearing, causiing the musclles and tendo
ons to stress tthe bones andd stimulate
the osteoblastss to build and remodel bon ne tissue.
Namaste H
Hands Cactuss Alternates Ch
hair Pose Goddess
8 ©Copyright 2014, YogaJP
P.com and YoggaVistaAcadeemy.com
Chairr Yoga with Sh
herry Zak Mo
orris ANATOM
MY OF AGING
G: STRUCTUREE
F
Fascia Fact
ts
Fascia is connecctive tissue and just as this description
immplies, it connnects structures together. Tendons and d
liggaments are cconnective tisssue and part of the fascia
system. Traum ma, mis‐use an nd non‐use off the body can
cause the fasciaa structures tto get stuck ttogether and no
lon nger be effective as they aare anatomicaally meant to be
used – helping the muscles aand other structures to gliide
ovver one anoth her smoothly. An importan nt anatomical
cooncept is that muscles stretch easily, it iis the fascia
within and arou und them thaat takes 2‐3 m minutes to releease
– kkeep that in mmind if you arre targeting faascia.
Th hink about thee concept of ""frozen shoullder" also
refferred to as ""adhesive cappsulitis". Breaking apart these
wo ords ‐ the Latin words adhhaerens mean ning "sticking to"
an nd capsula meeaning "little container" an nd the Greek
wo ord itis meaning "inflammation".
Ho ow can we geet these structtures to get uunstuck? No
meedication can n do that! On
nly movementt can!
Posterrior and Anterior Fascia "TTrains"
Sour ce: Anatom
my Trains b
by Thomass Meyer
F
Fascia and
d Yoga
Th
hrough our movements in Yoga, we are melting away and taking adhesions that formed beetween one sttructure and
an
nother and op
pening them u up. These mo
ovements bring circulation n and life forcce energy within our bodiees. Thus why
specific movem
ments, like Som
matics and Yo
oga asanas, b
bring relief.
Heere is a Chair Yoga downward facing do og. Notice howw we can lenggthen and strretch the entire posterior aanatomy
traain with this o
one basic posse. Thus why I incorporate a down dog into every Chhair Yoga class.
©Copyright 2014,, YogaJP.com and YogaVisttaAcademy.com 27
CLASS FRAMEWOR
RK Senior Chair YYoga with Sheerry Zak Morris
CHAIR
H LEAN
Th
his one is greatt for Desk worrkers, and wheen I offered it to
thee Seniors, they gave it a thu
umbs up! So, you never kno ow
whhat may or maay not work. TTry new pose options with ccare
an
nd keep a watcchful eye.
Ass long as you trust the suppoort of your chair, this is a
deeeper lateral n
neck stretch ussing a bit of grravity.
Ho
old onto the siide of the chair to lock the shoulder in place
an n in the oppossite direction. Stop, hold an
nd start to lean nd
breeathe. Continue leaning as long as it feels comforable and
efffective.
If tthis feels a bitt too precariou
us, you can plaace your hand
d
unnder your botttom to secure the shoulder down.
An
natomy Po
oint: Levato
or Scapula
Sittuated beneatth the trapeziu us in the uppeer back, the
levvator scapula muscle, aka th he levator scap, or just the
levvator, is the m
muscle that liftts the shoulder blade up
tow ward the earss (i.e. the Scrunch).
Scrunched uup Shoulders ‐ This often
happens uncconsciously too many of us
when we get absorbed in our seated
work, and esspecially with Seniors who
tend to havee an overly kyphotic
posture
18 ©Copyright 2
2014, YogaJP.ccom and YogaaVistaAcademyy.com
ADAPTATIONS Gentle and Chair Yoga with Sherry Zak Morris
Gentle & Chair Yoga Adaptive Poses and Modifications
A Gentle and/or Chair Yoga class is a mix of people of varying ages, abilities, energy levels and Yoga experience.
Therefore, teaching a Gentle or Chair Yoga class requires certain skills and knowledge in order to create a safe,
effective and enjoyable class. In the thousands of yoga classes I have taught, I see a common set of alignment issues,
injuries and/or physical limitations that require an adaptation of some of the traditional Yoga poses and sequences.
My hope is to bring to your attention these issues so that you can create a class to support your students in a safe and
fun way. For the various issues we will cover, we will:
• Identify the issues and the needs for an adaptation.
• Describe the adjustment and/or modification to better support the pose.
• Guide you through the movement so you can have your own experience.
Most of the poses and sequences we will cover are common across a typical yoga class. No matter if you are teaching
a group Gentle Yoga class, a Chair Yoga class, a Corporate Yoga Class or an Adaptive Yoga class to Seniors and/or the
wheelchair‐bound; you will learn the basic fundamentals of what defines the word “gentle” in Gentle Yoga.
STUDENT ANATOMY OBSERVATION
In a Group Yoga class, we may or may not know what specific injuries, illnesses, congenital issues or accidents caused
a student’s limited mobility or anatomical structure, but we can see it with our own eyes when we observe them in
various yoga poses.
In this section, we are going to look at photos of different people, of different ages and shapes, and discuss what we
can glean from how they hold their bodies. We will not try to come to any conclusion about their physical state, but
rather we will use this time to understand how we can and need to offer modifications to yoga poses to make them
accessible to most of our students in our group classes.
It is very important to remember that as a Group Class Yoga Teacher we cannot be knowledgeable about every single
person in the room, and accommodate them specifically at all times. So many of the concepts I am sharing are for the
general Gentle, Senior and Chair population that I encounter in my group yoga teaching.
I am fortunate to have a Certified Yoga Therapist on my staff at the studio, and when I see students that are in pain,
struggling physically or who really need some one‐on‐one attention that I cannot give, I recommend they work with
Justine Shelton, E‐RYT and AVI‐Certified Viniyoga Therapist, for a private session. I highly suggest you investigate a
similar relationship with a highly qualified and certified Yoga Therapist as this is one of the best professional
partnerships you can have as a Gentle and Chair Yoga teacher.
4 ©Copyright 2013, Sherry Zak Morris and YogaVistaAcademy.com
Gentle and Chair Yoga with Sherry Zak Morris ADAPTATIONS
GROUP YOGA CLASSES
I thought I would give you a peek into the typical Group Yoga Classes that I teach throughout my week. On average, I
teach at least one class per day, and sometimes up to 3. I would say my main demographic is 45 years to 85 years old,
and most of my students have some sort of physical issue and/or limitation. And as I have said previously, many times
I don’t know specifically what their issues are as I look out at the faces looking back at me. Now imagine yourself in
these settings and keep that in mind as we explore this topic a bit further.
This is my Library Senior Chair Yoga Class which has been This is my Gentle Yoga Class in my ORNS (One Room
ongoing bi‐monthly since 2007. The class size averages Neighborhood Studio) in downtown Vista, California. You
40‐50 seniors, and I ALWAYS have new seniors coming in. can catch a few students with props, modifications and
Most of them have had NO experience with yoga. perhaps significant limitations if you look close.
This is my Assisted Living/Wheelchair Group Yoga Class. This is my Corporate Lunchtime Yoga Class. And yes we
The size of this class keep growing. We started at 2 and are all standing right next to their workstations. Average
now it is up to 15 once the word got out that Yoga is FUN! age is 25‐40 for this 30‐min “stretch break”.
©Copyright 2013, YogaJP.com and YogaVistaAcademy.com 5
Chair Yoga with Sherry Zak Morris BASICS
Chair Yoga Basics ................................................................................................................................................................. 4
Centering and Find Your Seat ............................................................................................................................................. 4
Preparation for Practice .................................................................................................................................................. 4
Breathing ......................................................................................................................................................................... 5
Warm Up and De‐Stress ...................................................................................................................................................... 6
Neck and Shoulder Stretches .......................................................................................................................................... 6
Neck with Arm Stretch ................................................................................................................................................ 6
Neck Rolls .................................................................................................................................................................... 6
Nodding Yes ................................................................................................................................................................ 7
Neck Lengthening ........................................................................................................................................................ 8
Therapeutic Modification........................................................................................................................................ 8
Thumb Lift ................................................................................................................................................................... 8
Axial Extension Reaches .................................................................................................................................................. 9
Arm Pulls ..................................................................................................................................................................... 9
Climb the Rope ............................................................................................................................................................ 9
Utthita Arms ................................................................................................................................................................ 9
Arm/Leg Extension ...................................................................................................................................................... 9
Life Force Reach ........................................................................................................................................................ 11
Samson Stretch ......................................................................................................................................................... 11
Eyes ............................................................................................................................................................................... 12
Thumb Focus ............................................................................................................................................................. 12
Prana Eye Bath .......................................................................................................................................................... 12
Hands and Fingers ......................................................................................................................................................... 12
Just Joints .................................................................................................................................................................. 12
Namaste Hands ......................................................................................................................................................... 13
Chest Openers and Side Stretches ................................................................................................................................ 15
Side Bends ................................................................................................................................................................. 15
Therapeutic Modification...................................................................................................................................... 15
Arm Reaches ............................................................................................................................................................. 16
Therapeutic Modification...................................................................................................................................... 16
Miss Sassy Pants ........................................................................................................................................................ 17
Therapeutic Modification...................................................................................................................................... 17
Pat’s Pose .................................................................................................................................................................. 18
Shoulder Shrugs ........................................................................................................................................................ 18
Eagle .......................................................................................................................................................................... 18
Seated Back Series ........................................................................................................................................................ 19
©Copyright 2012, YogaJP.com and YogaVistaAcademy.com 1
BASICS Chair Yoga with Sherry Zak Morris
Seated Cat/Cow ........................................................................................................................................................ 19
Twists – No Arm Rests ............................................................................................................................................... 19
Twists – with Arm Rests ............................................................................................................................................ 19
Therapeutic Modification...................................................................................................................................... 19
Cardio Fun ......................................................................................................................................................................... 20
Sun Salutations .............................................................................................................................................................. 20
Sun Salutations – Cactus Series ................................................................................................................................. 20
Sun Salutations – Basic Series ................................................................................................................................... 21
Sun Salutations – Twist I Series ................................................................................................................................. 21
Therapeutic Modification...................................................................................................................................... 22
Sun Salutations – Twist II Series ................................................................................................................................ 22
Sun Salutations – Leg Series ...................................................................................................................................... 23
Balance and Strength ........................................................................................................................................................ 24
Standing and Balancing Poses ....................................................................................................................................... 24
Standing Cat/Cow ..................................................................................................................................................... 24
Sunbird Flow with Crunches ..................................................................................................................................... 24
Hip Movements ......................................................................................................................................................... 24
Therapeutic Modification...................................................................................................................................... 24
WAG the Tail ............................................................................................................................................................. 25
Standing Chair Pose .................................................................................................................................................. 25
Warrior I .................................................................................................................................................................... 26
Warrior I with Pushup ........................................................................................................................................... 26
Warrior I with Twist .............................................................................................................................................. 26
Warrior II ................................................................................................................................................................... 27
Therapeutic Modification...................................................................................................................................... 27
Warrior II with side bend .......................................................................................................................................... 27
Warrior III .................................................................................................................................................................. 28
Half Moon – Fear Factor ........................................................................................................................................... 29
Triangle ..................................................................................................................................................................... 30
Therapeutic Modification...................................................................................................................................... 31
Tree ........................................................................................................................................................................... 31
Stretch and Cool Down Poses ........................................................................................................................................... 32
Leg Belt Stretch – Supta Hasta Pada Guthsasana ..................................................................................................... 32
Therapeutic Modification...................................................................................................................................... 32
Seated Forward Bend ................................................................................................................................................ 33
Seated Straddle Forward Bend ................................................................................................................................. 33
2 ©Copyright 2012, Sherry Zak Morris and YogaVistaAcademy.com
Chair Yoga with Sherry Zak Morris BASICS
Hip Openers .................................................................................................................................................................. 34
Pigeon ....................................................................................................................................................................... 34
Pigeon with a Forward Tilt ........................................................................................................................................ 35
Therapeutic Modification...................................................................................................................................... 35
Pigeon with a Twist ................................................................................................................................................... 36
Hip Circles .................................................................................................................................................................. 36
Hip Swings ................................................................................................................................................................. 37
Hip Open/Closers ...................................................................................................................................................... 37
Feet and Toes ................................................................................................................................................................ 38
Therapeutic Modification...................................................................................................................................... 38
Point and Flex ............................................................................................................................................................ 38
Foot Stomp ................................................................................................................................................................ 39
Svasana ......................................................................................................................................................................... 39
Namaste! ....................................................................................................................................................................... 39
©Copyright 2012, YogaJP.com and YogaVistaAcademy.com 3
Chair Yoga with Sherry Zak Morris BASICS
MISS SASSY PANTS
We all can benefit from a little more stretch to the front of the shoulders. This pose came about when I suggested to the
Senior Chair Yoga class that they should walk around the house holding this pose a few times a day. And then we got to
laughing that it looked like we were being sassy… and there you go. A new Yoga pose name.
What a fun way to counteract There are so many arms and hand options to try. Start with one, and then try others as
rounded, slumped shoulders. the shoulders and chest start to open.
THERAPEUTIC MODIFICATION
Norma has kyphosis, so this pose is especially good for her, but her range of motion is
currently quite limited. But, she still can be sassy!
©Copyright 2012, YogaJP.com and YogaVistaAcademy.com 17
BASICS Chair Yoga with Sherry Zak Morris
PAT’S POSE SHOULDER SHRUGS
Pat is in her mid 70’s and she said she started A simple shrug up and back helps broaden the collar bone,
working on this pose when she was in her 50’s. It’s drop the shoulders and squeeze the shoulder blades together
never too late! all at the same time. Make sure to do this a few times!
EAGLE
There are so many variations of Eagle arms ‐ from a simple hug, to the full wrap. Give it a try
on both sides and notice the difference.
For seniors, I try not to hold the breath for too long as this is not optimal for people with un‐
medicated hypertension. But for a class of deskworkers, I offer up a big inhale while holding
the pose in the forward fold position. This helps to increase lung capacity while “cleaning
out” the lungs as the exhale releases more stale air.
18 ©Copyright 2012, Sherry Zak Morris and YogaVistaAcademy.com
CHAIR YOGA FOR EVERYONE
WITH
SHERRY ZAK MORRIS
Chair Yoga with Sherry Zak Morris SENIORS
SENIOR CHAIR ................................................................................................................................................. 1
Know your Audience .................................................................................................................................................... 1
Centering and Breathing .............................................................................................................................................. 1
Upper Body .................................................................................................................................................................. 2
Neck – Side/Side with Open/Close Hands ......................................................................................................................... 2
Neck – Self Massage .......................................................................................................................................................... 2
Neck – Basket Weave ......................................................................................................................................................... 3
Eyes –Staying Alive ............................................................................................................................................................ 3
Shoulders – Shrug and Release .......................................................................................................................................... 4
Chest Opener – Cactus with Eagle ..................................................................................................................................... 4
Arms – Life Force with Wrist Stretches .............................................................................................................................. 5
Hands/Fingers‐ Just Joints ................................................................................................................................................. 6
The Hula ........................................................................................................................................................................ 6
The Wave ...................................................................................................................................................................... 6
Hands/Fingers – Energy Shake ........................................................................................................................................... 7
Energy Bath ........................................................................................................................................................................ 7
Axial Extensions ‐ Alternates ............................................................................................................................................. 8
Side Bends – with Elbow Reach and Grab ......................................................................................................................... 9
Power Poses ............................................................................................................................................................... 10
Seated Sun Salutations .................................................................................................................................................... 10
Arm Lift ....................................................................................................................................................................... 11
Twist ........................................................................................................................................................................... 11
Strong Legs ................................................................................................................................................................. 12
Back – Down Dog and Up Dog ......................................................................................................................................... 12
Back – Cat/Cow ................................................................................................................................................................ 13
Bend and Salute .......................................................................................................................................................... 14
Crunch ......................................................................................................................................................................... 14
Warrior I ........................................................................................................................................................................... 15
Push‐Up ...................................................................................................................................................................... 15
Chair ................................................................................................................................................................................. 16
Tree .................................................................................................................................................................................. 17
Lower Body ................................................................................................................................................................ 18
Hips – Windshield Wipers ................................................................................................................................................ 18
Legs – Supta Hasta Padangusthasana .............................................................................................................................. 19
Pigeon .............................................................................................................................................................................. 20
©Copyright 2012, Sherry Zak Morris and YogaVistaAcademy.com i
SENIORS Chair Yoga with Sherry Zak Morris
Twist ................................................................................................................................................................................. 21
Ankle Stretches ................................................................................................................................................................ 21
Rolly Polly ......................................................................................................................................................................... 22
Svasana – Relaxation ....................................................................................................................................................... 22
WHEELCHAIR ................................................................................................................................................ 23
Know your Audience .................................................................................................................................................. 23
Centering and Breathing ............................................................................................................................................ 23
Upper Body ................................................................................................................................................................ 24
Neck – Yes, No and Maybe .............................................................................................................................................. 24
Eyes –Up/Down and Side/Side ........................................................................................................................................ 24
Shoulders – One at a Time ............................................................................................................................................... 25
Arms – Life Force ............................................................................................................................................................. 25
Hands/Fingers – Open/Close ........................................................................................................................................... 26
Fingers‐ One at a Time ..................................................................................................................................................... 26
Hands/Fingers – Energy Shake ......................................................................................................................................... 27
Energy Bath ...................................................................................................................................................................... 27
Chest Opener – Cactus Lean Back .................................................................................................................................... 27
Chest Opener – Eagle Hug ............................................................................................................................................... 28
Cactus ‐ Opposites ........................................................................................................................................................... 28
Side Bends ........................................................................................................................................................................ 29
Diagonal Reach ................................................................................................................................................................ 30
Back – Cat/Cow ................................................................................................................................................................ 30
Power Poses ............................................................................................................................................................... 31
Sun Circles ........................................................................................................................................................................ 31
Sun Salutations ‐ Arm Lift ................................................................................................................................................ 31
Sun Salutations – Cactus Arms......................................................................................................................................... 32
Lower Body ................................................................................................................................................................ 33
Twist – Look Who is Behind You ...................................................................................................................................... 33
Hips – Door Hinge ............................................................................................................................................................ 33
Legs – Up and Down ........................................................................................................................................................ 34
Foot Stomp ...................................................................................................................................................................... 34
Ankle Stretches ................................................................................................................................................................ 35
Rolly Polly ......................................................................................................................................................................... 35
Svasana – Relaxation ....................................................................................................................................................... 35
DESK WORKERS ............................................................................................................................................ 36
ii ©Copyright 2012, Sherry Zak Morris and YogaVistaAcademy.com
Chair Yoga with Sherry Zak Morris SENIORS
Know your Audience .................................................................................................................................................. 36
Centering and Breathing ............................................................................................................................................ 36
Upper Body ................................................................................................................................................................ 37
Neck ‐ Nodding Yes .......................................................................................................................................................... 37
Neck ‐ Neck Release with Thumb Lift .............................................................................................................................. 38
Shoulders ‐ Rolls............................................................................................................................................................... 38
Shoulders ‐ Swim Strokes ................................................................................................................................................ 39
Shoulder – Elbow Stretch ................................................................................................................................................ 40
Chest Opener – Cactus Hug ............................................................................................................................................. 40
Back Opener ‐ Eagle ......................................................................................................................................................... 41
Arms ‐ Wrist & Forearm Stretch ...................................................................................................................................... 42
Arms ‐ Elbow Flick Stretches ............................................................................................................................................ 43
Hands/Fingers – Namaste Hands ..................................................................................................................................... 44
Eyes – Arthritis and Eye Strain Buster ............................................................................................................................. 45
Side Bends – with Diagonal and Arm Circles ................................................................................................................... 46
Reaches – Forward and Backward ................................................................................................................................... 47
Lower Body ................................................................................................................................................................ 48
Back and Hips – Seated Pigeon ........................................................................................................................................ 48
Back – Down Dog and Up Dog ......................................................................................................................................... 49
Back – Cat/Cow ................................................................................................................................................................ 49
Hips – Circles .................................................................................................................................................................... 50
Hips – Crossover .............................................................................................................................................................. 50
Twist – Wag the Tail ......................................................................................................................................................... 51
Power and Balance ..................................................................................................................................................... 52
Sun Salutations – Seated Option ..................................................................................................................................... 52
Sun Salutations – Standing with Toes/Heels Option ....................................................................................................... 53
Warrior I ........................................................................................................................................................................... 54
Tree .................................................................................................................................................................................. 55
Svasana – Relaxation ....................................................................................................................................................... 56
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Chair Yoga with Sherry Zak Morris DESKWORKERS
ARMS ‐ ELBOW FLICK STRETCHES
I learned this sequence when I was researching carpal tunnel exercises for one of my corporate clients. The concept
being to release the elbow joint so that the nerves can run freely up and down. All the small micro movements of
computer work tense up the arm and often times the nerves get pinched in the process. Any tingling sensation in the
elbow wrists and fingers indicate nerve issues. Move, stretch and release those areas throughout the work day.
Bend the arm at a 90 degree angle and place the palm of I call this motion “Flicking” because it is a quick
the opposite hand under the upper arm for support. movement. Repeat this flick 2‐3 times on each side.
Spread the fingers wide and then quickly extend the arm
straight down and forward.
Hold the arm at a 90 degree angle, but parallel to the This flicking motion is like a karate chop sideways. Draw
body. Support the arm with the opposite hand. the arm in towards the body and then flick it away.
Repeat 2‐3 times on each side.
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Chair Yoga with Sherry Zak Morris WHEELCHAIR
KNOW YOUR AUDIENCE
Teaching to people in wheelchairs can be very intimidating for yoga teachers. The fear comes from not wanting to
hurt anyone because of the perception that they are frail, weak and limited. The most important advice I can give to
any teacher wanting to teach to physically or mentally limited students is… remember they are perfect souls inside.
That is why I start the class encouraging the students to close their eyes. Because when our eyes are closed, we don’t
know the color of our skin, the age of our bodies, or the judgment/pity in the eyes of people around us. Inside we are
light, bright spirits that can still experience that spark that is life. That is where you want to encourage your students
to visit…. As often as they can.
As Seniors are living longer, there will be a growing need for chair yoga in assisted living centers, community centers
and extended care facilities. Add to that equation the multitude of people of all ages who have had accidents, strokes
or have been born with physical limitations that confine their physical being to a wheelchair. They can benefit from
yoga just like everyone else on this planet.
They will feel your presence when you walk into the room, and they will know if you are fearful or if you are glad to be
there. If there was one personality trait you need to succeed at teaching to this community of students – it is joy.
Your joy for life will be effervescent for them. They need that energy of joy to take them to a different part of
themselves. I always say that a yoga teacher is simply a guide – help them to explore and enjoy the sensations they
can. Always focusing on what they can do today, not want they cannot do. Love conquers all! Do not fear.
CENTERING AND BREATHING
I believe that people forget how to really breathe. I see it when I teach to the deskworkers and I see it especially in the
assisted living centers I teach at. Shallow breathing deprives the body of needed oxygen that is so important for all of
our physical and healing processes. And let’s not forget the life force that we sip in with every breath. I use this Belly
Breathing sequence often to remind students how it feels to breathe deeply and slowly. Even a few rounds of this
slow, mindful breath will relax the nervous system and calm the mind.
Begin the class by asking the students to close their eyes. Place the right hand on the chest and the left hand on the
Invite them to bring their palms together at the heart for belly. Encourage them to notice the movement of their
a breath or two. hands as they breathe. As they become more
comfortable noticing, then ask them to bring more breath
into their bottom hand as the belly expands with breath.
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