Seated ½ Sun SalutationsĮach ½ of the breath shape shifts us from one pose to the next, it begins to establish the body mind connection. There are limitless ways to sequence a class, but below is a structure that can help create circulation in a diverse group of students. The breath is primary, and the postures are secondary. Once we establish ujjayi breath, I encourage them to never sacrifice the breath for the movement or posture. We close our eyes, lengthen our spine and breathe. We start by welcoming our feet to class by spreading and lifting the toes then placing them back down. It allows many people to still create postural strength as well as tap into the entire spectrum of movement in the body. You must imagine the chair as a prop and use it as such. I look at promoting circulation in the entire body – especially the nooks and crannies that are not included in our “sit, stand, walk” daily patterns. Once the tone of the class is set, it is time to move. When we move with loving kindness towards our body instead of angst and disapproval, it changes the quality of the movement immensely. Compassion coupled with gratitude allows the mental practice to set the stage for the movement. Many times, it is the first opportunity they have had to make room to love and care compassionately for their bodies. With deep compassion, I carefully navigate with language that helps them to consider that aging, perhaps, is a privilege instead of a curse. Along with that, I hear so much talk around the resistance to aging and how “it’s all downhill from here.” A disconnect with their body is often present. I have found body shaming to be a normal reference for many women in this generation. CompassionĪt the beginning of practice, I set the tone for self-compassion. This is not meant to compare, but to see the diversity and to celebrate and support each other. Being in a circle helps them reference each other so they can see how the pose looks on other bodies that have challenges too. I rely on my verbal cues and demonstration to make corrections. Because of so many individualized circumstances, I do not make physical adjustments. I want to be included in the energy of the practice and refrain from just standing up at the front to teach to a population that is much wiser and more seasoned than me. This is also the only class that I teach and participate in the whole time. It elevates the mood and ties us together. This creates a tone that carries the supportive energy throughout the entire time we are together. This is often where I am mentally editing my class so I can meet them where they are.
#CHAIR YOGA CODE#
We spend the first bit of class doing “mouth yoga” which is code for gabbing and catching up. We notice if our circle is smaller and we realize immediately when someone is missing and inquire about their wellbeing. In an aging population, I find it is so important to create eye contact and to have a feeling of being a part of something bigger. This is a symbol of wholeness, community and connection. CommunityĬircle the wagons (or chairs)! This is the only class that I teach in a circle formation. This has resonated deeply with my students not only physically but mentally and emotionally as well.
I feel like my main priority is to help my students focus on what they can do, not on what they cannot do. Using this as framework, you can create a meaningful and beneficial chair yoga practice for many circumstances that people are facing. Over the years my approach to teaching chair yoga can be boiled down to 3 C’s: community, compassion and circulation. Working with them has provided me with an insight into the complex yet beautiful adaptability of the body and spirit. Instead of seeing them as their circumstances, I approached them compassionately and with curiosity. I discovered with imagination, willingness and creativity yoga can be made assessable for every BODY. Teaching chair yoga has been one of the most challenging and rewarding aspects of my teaching career. My students range in age from 60-90 years old and have many circumstances such as oxygen tanks, pacemakers, knee replacements, hip replacements, shoulder surgeries, spinal fusions, diabetes and other chronic illness. This began an exploration into the adaptability of yoga for me as an able-bodied yogi and teacher. She asked if I taught chair yoga and I told her no, but if she was willing to let me try, I was willing to figure it out. I met the director of the local senior center at a chamber of commerce meet and greet. What I found instead was a population that was in need and underserved. I came back ready to teach stressed out moms (like me) the benefits of yoga. In 2008 I was fresh out of my teacher training in India and back home in rural Colorado.