Chair yoga - notes by Diane Jones Chair yoga is relatively new. It was developed for people with spinal injuries, but has since become very popular with seniors or those that find it difficult to come up and down off the floor. Chair yoga is gaining in popularity with the endorsement of the health industry. There are many opportunities to teach classes for seniors, people with M.S and those with paraplegia and quadriplegia. Benefits of chair yora + Management of stress ‘¢ Improving joint range of movement ‘+ Improving Strength Improving fatigue ‘* Comfort with tremors (MS) ‘+ Improving muscle weakness ‘* Reduction in stiffness of spine and joints ‘© Reduction of pain in some cases Improved body awareness - less falls ‘* Improved density of bones — decreased risk of hip fractures Props needed © Chairs - no arms preferable © Straps © Blocks Class set up + Semi-circle if possible Stagger chairs ‘Have props at the side of each chair rather than under * Correct temperature ~ be prepared to switch heaters on and off. * Natural light if possible Music —not usually suitable for seniors due to hearing difficulties,Beginning a new class © Give students the opportunity for exposure to the broader principles of a yogic practice and lifestyle, with the endeavour to create a space and practice for students to feel more ‘whole’. eg philosophical enquiry (jnana) or service (karma) or devotion (bhakti) (remember, yoga was considered very alternative some time ago and many people are a little anxious about what to expect. For many, especially seniors, yoga will be new to them. ) '* Etiquette of yoga - Discuss taking our shoes off. (Many seniors wear joggers and don’t like taking off their shoes .... they get used to the idea eventually! ‘+ Wearing comfortable clothing — many seniors come dressed up to class — remember that this isa ‘morning out’ for them, social engagement too. ‘Discuss personal health and safety. Reminding them to constantly tune in to how the body is feeling and their emotions. - There are many health issues that can chair yoga students and it’s possible that they can overstep their boundary. Always start off the class with gentle reminders of responsibilities for self-care. * Discuss non attachment to outcomes and rather a commitment to the process Health issues Know everyone's health issues and make adjustments accordingly ‘+ hip replacements don’t cross legs‘© Blood pressure. ~ coming up slowly from a forward bend. Stopping half way, before coming up. * Diabetics and have giddiness due to fluctuating blood sugars. They can usually tell you what they can or can’t do because of a health issue or medical intervention. | always ask, what did your Dr Say, because he's the expert, and that if | give them instructions that somehow contradict the instructions of their Doctor, they follow the instructions of the Dr implicitly. Breathing Many seniors do not have a strong lung capacity. So adjust your idea of a pranayama count accordingly. Once students are familiar with a breathing technique, let them guide their own length and depth of breath. General '* Let go of your expectations of alignment. A more liberal approach is needed ‘Wherever you are in this posture , if you're feeling the stretch that’s good’ ‘+ Move away from postures for conditions, no one size fits all approach. ‘* Warm up the joints before the asana practice '* Seek to create an empowering and creative environment which allows the participant to explore for themselves a situation and then move towards discovering possibilities of growth and adaption. ‘© For those of us who find a spiritual aspect in their yoga practice, there is a need to also let go of this expectation, as elderly people often chatter and laugh and have to be