By Admin • 29 Sep, 2020

By Chestnut Square Guest Contributor Dana Christy When most of us think of yoga, we think of young, thin, physically fit people sweating and stretching and twisting their bodies into seemingly impossible shapes. Unfortunately, this narrow image excludes the majority of the population, and makes yoga feel impossible to most people—particularly older adults. However, if we look more closely at yoga’s core principles, we can understand how to integrate these values into a more accessible practice. The physical benefits of yoga come from guiding the body through its full potential range of motion. The mental benefits come from cultivating mindfulness by focusing on physical sensations. There are so many ways we can achieve these benefits—even from our chairs! Here’s a five-minute chair yoga practice that is suitable for beginning and seasoned yogis alike: Start sitting tall with your hands in your lap. Close your eyes and take a few deep breaths. Feel your belly move as you breathe. Feel the air come in and out of your nose. Do this for a few breath cycles. Next, take a deep breath in and reach your arms up towards the sky. Breathe out and bring your arms down by your sides. Repeat this five times, allowing your body to expand a bit more with each repetition. Now try a side stretch to open up your ribs and help you breathe more deeply. Reach your right arm up and over to the left. Take a few breaths. Repeat on the other side. Next, lace your fingers behind your head. Breathe in, look up, and let your chest expand. As you breathe out, round your back and fold forward as much as is comfortable, noticing the back of your body open. Repeat this five times. Here are two poses that are great for digestion. If it’s accessible to your body, draw your right knee into your chest. Hold it for a few breaths, then switch sides. Then twist by taking your right hand to your left knee and turning to the left. Maybe even look over your left shoulder. Notice where you feel the twist in your body. Take a few big breaths before you try the other side. When you’re done, place a pillow (or three!) on your thighs and fold forward, letting your torso rest on the pillow. Make sure your head is supported so your neck can relax. Finally, sit up and return your hands to your lap. Play with turning your palms down or up. Notice the different sensations when you change your hand position. For some folks, palms down can feel more grounding, and palms up can feel more expansive. Choose whichever feels best and sit for a few moments, feeling your breath move in and out of your nose. Get curious about any shift the practice may have caused in your body or mind. How do you feel now, as compared with five minutes ago? Again, there are no wrong answers—it’s all about mindful observing. That’s it—you’re done! Enjoy your new state of yogic bliss! Dana Christy is the founder of WellSpring Healing Arts, where she practices shiatsu massage and therapeutic yoga. She has worked with people of all ages and abilities, and uses her wide range of healing modalities to guide her clients towards their vision of optimal wellness. For more information on Chestnut Square’s vibrant senior living community, please visit www.ChestnutSquare.info