Chair Yoga for FIL

BEFORE YOU START
* It is best to be seated in a chair with no arms. If there are arms on your chair, come to the front edge of the seat to do the exercises.
* Wear comfortable clothing that allows you free movement. If you are wearing a belt, loosen or remove the belt.
* For best results, do full routine once a day. Once you are comfortable with it, add another session and do twice a day.
* To begin, pick one or two favorites exercises and do them anytime during the day.

BREATHING
All breathing should be done through nose. Inhale through nose. Exhale through nose.

• Inhale a long, controlled, and deep breath. Feel the air fill your abdomen, your ribs expand, and finally the air fills your neck. Hold air in for a moment before letting air out in a controlled, long exhale. Repeat 5 times.

Use this breathing technique, and be conscious and aware of your breath, for the duration of the exercises. Note: if coordinated breath movements cause dizziness, hold one side for 2-3 full breaths, then do same on other side.

SEATED
While doing seated exercises, be aware of your posture. Sit tall, shoulders back, chest strong. Knees bent and feet flat on floor. Hands relaxed on thighs.

1. Inhale. Exhale right ear to right shoulder, keep shoulder relaxed. Inhale head up, exhale left ear to left shoulder. Inhale up, exhale chin to chest, look at lap. Inhale up, exhale head back, look at ceiling. Inhale up and repeat.
2. Inhale, shoulders up to ears. Exhale, roll shoulders back, sit tall. Repeat 3 times.
3. Keeping hands on thighs, roll your torso around clockwise 5 rotations. Stop and roll counterclockwise 5 rotations.
4. Inhale, bring arms up over head, stretch toward ceiling. Exhale, lean to right. Inhale, straighten. Exhale, lean to left. Inhale straighten. Repeat 3 times.
5. Inhale, arms up, palms facing forward, bend elbows into a right, roll shoulders back. Upper arm is parallel to floor, forearm and hands are perpendicular to floor. Keeping the arms steady, exhale and twist to the right. Inhale back to center. Exhale twist to left side. Repeat 3 times.

For the following exercises, come to edge chair. Straighten legs. Keep upper body strong, seated tall.

1. Inhale, lift right leg, flex foot. Keep leg straight for the duration of 3-5 full breaths. Relax. Repeat left side.
2. Inhale, lift right leg, flex foot. Exhale, point toes (extend). Repeat flex and extend 5 times on right side. Relax. Repeat on left side.
3. Inhale, raise right leg, flex right foot. Roll foot around ankle clockwise for 2 breaths. Reverse direction for 2 breaths. Repeat on left side.
4. “Forward Bend” With legs straight, inhale and look up at ceiling. As you exhale, lower your chest down toward your thighs. Keep arms straight as the hands slide down the front of your legs. Take 3 full breaths.
5. “Grinding Grain” Inhale, arms up in a circle in front of you, clasping hands. Exhale, roll your torso out and around clockwise, arms make a motion as though you were grinding grain. Continue motion for 2-3 full breaths. On an inhale, stop, exhale reverse direction (counterclockwise) for 2-3 full breaths.
6. “Rowing” Inhale, bring hands up to chin level, make loose fists. Exhale, bend torso forward as the arms extend up and out toward your feet. Inhale, your torso comes back up and the arms row down and back up to chin level to complete the “circle”. Be aware of your neck as you row; keep head and neck steady.
7. "Swimming" Inhale right arm up and back chest turns slightly to right. Watch your hand as arm arcs overhead. Exhale, extend right arm long over right leg and begin to turn chest and gaze to the left. On your inhale, left arm comes up, watch your hand arc over your head. Exhale, extend left arm long over left leg and begin to turn chest and gaze to the right. Repeat both sides 5-10 times.

Come back to sitting with knees bent and become conscious of your posture again. Sit tall. Shoulders back, chest strong. Knees bent and feet flat on floor for the following stretches.

1. Inhale, bring right knee up, clasp hands around knee. Exhale, pull knee up toward chest. Take 3-5 full breaths. On last exhale, release. Inhale, repeat left side.
2. Inhale, bring right knee up, clasp hands around knee. Exhale, pull knee into chest. Inhale, flex foot, Exhale extend foot. Repeat 3-5 times. On last exhale, release. Inhale, repeat left side.
3. Inhale, bring right knee up, lay right ankle on left knee. Use hands to hold leg into position. Exhale, sit tall. Take 3 full breaths. Release, inhale, repeat left side.

STANDING
For the following exercises, stand 12-18 inches behind the chair, keeping the back within arms reach for support. With feet flat on the floor, check your posture. The crown of your head is lifted toward ceiling, chin parallel to floor. Back is straight, spine long. Scrunch your shoulders up to ears as you did before, roll them back and down.

1. Soften knees and bounce. Try to allow heels to come off the floor.
2. Inhale, exhale and rock forward onto toes, heels come off the floor. Inhale, rock back on heels, lift toes up off floor. Repeat 5-10 times.
3. Inhale, Exhale and bend both knees, as deep as you can. Hold position for duration of 2-3 full breaths. On an inhale, rise back to standing. Repeat 3 times.
4. Inhale, bend right knee so toes on right foot are barely touching floor. Hold position for duration of 2-3 full breaths. On exhale, relax. Repeat on left side. Do both sides 2-3 times. Eventually, try to get foot entirely off of floor, raised in front of you.
5. Inhale, bring right foot behind you 1-2 feet, toes touch floor. Exhale, bend left knee slightly, press right heel down toward floor. Hold position for duration of 2-3 full breaths. Repeat on left side.
6. Turn to your right; the back of the chair will be on your left side. Place your right foot in front of you and widen the distance between your feet approx 2-feet. Your right knee will be bent. The left leg is straight, with a soft knee. Your left foot may turn out between 45-90 degrees from your body. Feel both feet press into the ground.
   6a.“Warrior” Keeping upper torso straight and strong, lift right arm straight above your head. Hold position for duration of 2-3 breaths. note: for more challenge, lift both arms over head
   6b. “Lunge” Place hand(s) on upper thigh of right leg. Press hand(s) into thigh and lean over right knee. Hold position for duration of 2-3 breaths. Come back to standing and turn to your left with chair on your right side. Repeat exercise with left leg in front, right leg behind.
7. Stand approx 24 inches behind chair, with your feet approx. 1 foot apart. Place hands on back of chair. Inhale, look up at ceiling, pull chest toward chair and roll shoulders back. Exhale, look down at floor, shoulders roll in and back arches toward ceiling. Repeat 3-5 times.
8. Stand approx 24 inches behind chair. Place hands on back of chair. Widen legs so that your feet are 2-3 feet apart. Inhale, look up, exhale fold forward. Hold position for duration of 5 full breaths. Release.
   

REST
It is important, esp. if you have done more that 30 minutes of these exercises, that you find a comfortable position to rest your body. You can just fall asleep on the couch, but I recommend sitting in your chair and do the following with eyes closed.
1. Sit comfortably in your chair as you did in the beginning. Shoulders back, hands on thighs, feet flat on ground. Neck is relaxed, head is steady.
2. Take another deep, long, controlled inhale through nose. Exhale through the mouth, sighing out loud. Repeat once more.
3. Listen to your breath. Feel your breath. Keep your thoughts steady—don’t let your mind wander. Stay present by focusing on your breath.
4. Hold this for 5-10 minutes…or however long you want!