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Printable Chair Yoga Workout For Busy Women Over 50
Are you a busy woman over 50 looking to stay active and healthy, but finding it hard to fit in a workout? Chair yoga could be the perfect solution for you! With this printable chair yoga workout, you can easily incorporate gentle stretches and movements into your daily routine, no matter how hectic your schedule may be.
Chair yoga is a modified form of traditional yoga that can be done while sitting in a chair or using a chair for support. It is a great way to improve flexibility, strength, and balance, all while reducing stress and promoting relaxation. This workout is perfect for those who may have mobility issues or find it challenging to do traditional yoga on the mat.
Energizing Chair Yoga Flow
Start your day off right with an energizing chair yoga flow that will help you wake up your body and mind. Begin by sitting tall in your chair with your feet flat on the ground. Take a deep breath in as you reach your arms up towards the sky, lifting your chest and lengthening your spine. Exhale as you twist to the right, placing your left hand on your right knee and your right hand on the back of the chair. Hold the twist for a few breaths, feeling the stretch in your spine and shoulders. Repeat on the other side, twisting to the left.
Continue the flow by bringing your hands to your heart center and taking a few deep breaths. On an inhale, reach your arms up again, this time adding a side stretch by leaning to the right and then to the left. Repeat this movement a few times, flowing with your breath. Finish the sequence by bringing your hands back to your heart center and taking a moment to set an intention for your day. This energizing chair yoga flow is a great way to start your morning feeling rejuvenated and ready to take on whatever comes your way.
Relaxing Chair Yoga Sequence
After a long day of work or running errands, take some time to unwind and relax with a calming chair yoga sequence. Begin by sitting comfortably in your chair with your feet planted firmly on the ground. Close your eyes and take a few deep breaths, allowing yourself to let go of any tension or stress you may be holding on to. On an inhale, lift your arms up towards the sky, and on an exhale, fold forward, bringing your hands down towards the floor or your shins. Hold this gentle forward fold for a few breaths, feeling a release in your back and shoulders.
Next, come back to a seated position and place your hands on your knees. Take a few gentle seated twists, first twisting to the right and then to the left, breathing deeply as you feel the stretch in your spine. Finish the sequence by bringing your hands back to your heart center and taking a moment to express gratitude for the day you’ve had. This relaxing chair yoga sequence is the perfect way to unwind and release any tension from your body and mind, leaving you feeling calm and centered.
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