Chair Yoga 15-Min Flow - Injuries & Limitations?

Рет қаралды 36,797

Күн бұрын

PDF pose chart here: www.yogabody.com/chair-yoga-f...
If you’re in the office right now or have an injury - or if you're limited in your mobility for whatever reason - this 15-minute chair flow yoga class, is for you.
We’ll guide you through a sequence of poses where you’ll stay grounded and safe but they will help to gently mobilize your joints and get you moving. We’ll also show you an effective breathing technique to use throughout.
You can do this at your desk, so let’s get started!
VIDEO CONTENTS
00:00 Chair Yoga for Injuries
00:22 Safety Disclaimer
00:34 Ocean Breathing Practice
01: 27 Chair Yoga Flow
01:29 Sun Salute A
04:05 Sun Salute B
08:37 Triangle Pose
09:20 Side Angle Pose
11:53 Falcon Pose
13:18 Figure 4 Tree Pose
15:36 Seated Twist
17:20 Cat-Cow Pose
18:43 Final Relaxation
DISCLAIMER - these poses are safe and gentle, but if you feel any sharp, shooting joint pain in your back, neck, or anywhere else, please back off. Check with your doctor before starting any self-care routine.
BEST PRACTICE
This is a yoga flow, so these poses should ideally be performed in order, as a sequence.
KEY POSES WE'LL LEARN
* Sun Salute A
* Sun Salute B
* Triangle Pose
* Side Angle Pose
* Falcon Pose
* Figure 4 Tree Pose
* Seated Twist
* Cat-Cow Pose
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#ChairYoga #seatedexercise

Пікірлер: 72

@YOGABODY.Official Жыл бұрын

Grab the pose guide PDF in teh descripoint. Just let me know if you have questions or suggestions. This is our first chair class. Keep practicing! - Lucas @ YOGABODY

@corybrazas Жыл бұрын

Dear Lucas-Have been following/buying from you since before you were on FB. Many years. Love every single one of your videos! Best Yoga&Body Mechanics Instructor! I still do several of Gravity Yoga poses!

@safetysolutions1087 Жыл бұрын

Hi Lucas, I didn't get the PDF pose chart. I loved the video. Thank you:)

@odilasantana5485 Жыл бұрын

Love your classes, Lucas! Thankyou for your generosity in sharing 💋

@YOGABODY.Official Жыл бұрын

Thanks Odila!

@safetysolutions1087 Жыл бұрын

Got it on my desktop. Now I can take do chair yoga break while I'm working. Thank you again.

@pelvicangel Жыл бұрын

Thank you for this amazing video, really felt the rectus femoris working hard on the falcon pose. Brilliant way to teach triangle if someone is struggling with this one. All in all a brilliant workout at the office chair.

@YOGABODY.Official Жыл бұрын

Glad it was helpful!!

@barbaragillett9904 Жыл бұрын

Love your class more chairs yoga thank you 👏👏👏🇬🇧🙏

@liabijnsdorp4857 Жыл бұрын

thank you Lucas, this class turned my coffee break into a yoga break during my workday. Much much better

@tove6913 Жыл бұрын

Thanks 😊

@MBlair02 Жыл бұрын

I love these!! I’d do these with my husband when he was in memory care as the exercises are limited for various reasons. Thank you for the simplistic options for those in need.

@miumiutoronto Жыл бұрын

TY, Love your take on chair yoga! Great sequencing and cues! TY Again

@eLearnIT Жыл бұрын

Thank you for nicely translating and concisely fitting the YogaBody flow into a short format chair based sequence. I’d be interested in learning a full hour version

@YOGABODY.Official Жыл бұрын

Thanks Yakov! I'm glad you saw this one as your questions were certainly the inspiration for it.

@slg8063 2 ай бұрын

This sequence has single handedly improved my chronic back pain. I tried everything. Downloaded the happy back challenge and it was just too difficult. So I decided to start slow and this has been the ticket! Thanks Lucas for my new night time ritual!🫶🏻

@YOGABODY.Official 2 ай бұрын

Glad the 21-Day Happy Back Challenge worked great for you, SLG! Keep it up and hoping for your continuous improvements. - YOGABODY Team

@lauriedouglass-wilson5145 Жыл бұрын

Thank you, Lucas! Have a hip flexor strain and needed something more gentle. Really appreciate this!

@IdaAJ Жыл бұрын

Thank you Lucas! Also sharing with my parents, who do have decreased mobility.

@YOGABODY.Official Жыл бұрын

Happy to hear, Ida!

@katherinehilaire2924 Жыл бұрын

Wow! Chair Yoga is so important for my students (seniors and folks with physical disabilities). Thank you so much, Lucas, for creating a chair yoga class: your teaching is excellent, as always. Please do consider developing more or even a series: there's such real need out here. P.S. I'm taking your Business Mastery class now--- lovin' it!

@YOGABODY.Official Жыл бұрын

Thanks Katherine!

@beverleyburnett5354 Жыл бұрын

Thank you Lucas, very helpful. I can do these when sitting at my desk ☺️

@electrolinks 3 ай бұрын

Very helpful.

@YOGABODY.Official 3 ай бұрын

Glad it helped! - YOGABODY Team

@patriciadalton5601 Жыл бұрын

Hi thank so much from the uk and queued 15 hours on the 17th to 18th of September to see our amazing queen lying in state, my body was very painful yesterday and today. But your chair yoga has helped my body recover ☺️❤️ help the recovery of my

@YOGABODY.Official Жыл бұрын

Glad to hear it was helpful, Patricia!

@refatrabadi6656 Жыл бұрын

This is perfect for me thanks!!

@mariamonchel6161 Жыл бұрын

Thanks!

@YOGABODY.Official Жыл бұрын

Thank you, Maria!

@Divanessyoga Жыл бұрын

Thank you Lucas this was very helpful.

@populigaudeamus6299 Жыл бұрын

What a beautiful soul

@BRPeterYoga Жыл бұрын

This was a really great practice, Lucas. Thank you for sharing. Exactly 2 years ago, I did your training to teach yoga online, and moved all my classes to an online format, thanks to your teaching and training. One of my private students is 85 years old, and we do lots of chair yoga together. Since she has been gaining in strength, I’m going to share this practice with her (with modifications, of course). I also love that you offer pdf’s of your classes. Mine is already printed up and ready to go. Again, thanks for everything you do. My students and I been positively impacted by your teachings! 🙏

@YOGABODY.Official Жыл бұрын

So happy to hear, Barbara. Let me know how it goes...

@chayasubramanyam2701 Жыл бұрын

This was amazing Lucas. Been following you for 4 years now and always look fwd to more. Thank you for guiding us through the light of Yoga❤ Namaste🙏

@YOGABODY.Official Жыл бұрын

Thanks Chaya!

@daniellemolenaar Жыл бұрын

Great video, thanks!

@deborahcullen1990 Жыл бұрын

First timer here. I’ve been doing chair yoga for several months now. Yours popped up this morning, so thought I’d give it a try. Everything went great. When it came time for the final relaxing part, I wish you would have relaxed with us instead of jumping into your closing. Took me by surprise just as I was closing my eyes to relax. Other than that, great explanation of the poses. I’ll do it again, just have to remember to turn it off or pause at the relaxing part.

@evelynbortolussi9952 Жыл бұрын

Have been doing a few of your routines over the past weeks. Tried this one today and love it🙏

@gladyssanchez6171 6 күн бұрын

Gracias maestro, es usted muy amable y gentil, generoso tambièn. Hoy comencè a hacer èsta pràctica, vamos a ver como progreso. Soy principiante a mis 40 and something...😊

@YOGABODY.Official 3 күн бұрын

¡De nada! Me alegra saber que has comenzado esta práctica. Con paciencia y consistencia, verás cómo progresas. ¡Ánimo y mucha suerte en tu camino! - YOGABODY Team

@johnleblanc4668 Жыл бұрын

Love your work, Lucas! I've been following for a while and have taken a few of your 21-day challenges. Your style and your knowledge, the way you present, it's been a game-changer for me. There's a real barrier to entry with yoga if some things aren't understood. Especially where flexibility is concerned. Yoga demonstrates and utilizes flexibility, but it doesn't necessarily develop it. That's the barrier for many. Increasing flexibility is optimally a sperate focus. I was so grateful to learn that from you. Now the world of yoga has finally opened up for me.

@YOGABODY.Official Жыл бұрын

Thanks for your support, John!

@olgamyers1 Жыл бұрын

What is Lucas’ Last Name

@jackpower182 Жыл бұрын

Thank you so much! Great Practice as always :-)!

@blackmasculine1 5 ай бұрын

Thank you so much bro. You have no idea how much this has helped me.

@YOGABODY.Official 5 ай бұрын

Glad it's been helpful for you. - YOGABODY Team

@kiminath7414 Жыл бұрын

Thank you for this Lucas. Such a nice stretch! Your instructions are so clear and easy to follow, I literally did this with my eyes closed!

@YOGABODY.Official Жыл бұрын

Happy to hear it's helpful, Kimi!

@lorrainebradshaw7265 Жыл бұрын

hi Lucas. We are on a road trip and I did this video a couple of times at the hotel before getting back in the car. It was great .

@YOGABODY.Official Жыл бұрын

Glad to hear, Lorraine!

@vito76100 Жыл бұрын

This is the first video from you that I have done, and it felt really good. I’m awfully out of shape and I feel your exercises will help to start something. Thanks a lot!

@azarzolfaghari9529 Жыл бұрын

Great 👍

@Ramdapanda Жыл бұрын

Great video Lucas! altough might I suggest with vidoes like this where you do a flow have the sales pitch at the beginning instead of the end. Following the instructions for 15 min and starting to land in shavasana only to get pulled out from it by a sharp switch to 'like and subscribe' is not a good feeling and makes it hard for me to recommend the video to friends and colleagues. (this goes for all channels that does the same btw)

@lucyt4143 Жыл бұрын

🤩🤩👍🏻

@GZDesigns Жыл бұрын

Brilliant! ❤ Thank you so much for this. I have been looking for chair exercises for awhile. Have you considered making a five day course with a bit of variation for each day?

@YOGABODY.Official Жыл бұрын

Yes we have for about 200K students;)

@michelleschmidt8298 Жыл бұрын

Pace was a little fast, had to watch it a few times to get the rhythm. Thank you for sharing.

@eshaan2208 Жыл бұрын

as I said earlier, great.... as due to sitting and standing for long hours my left side of the L1, L2 S1 are slightly compressed and pain always on the left side... does ur exercises heal my problem....

@karenmartin8478 Жыл бұрын

Good morning, the descripoint is not available to download the PDF, can you help please?

@vanessaluginbuhl8006 Жыл бұрын

Hi. I have scoliosis c curve on my left side would these exercises be ok or are there some I should avoid. Thank u for your time

@YOGABODY.Official Жыл бұрын

Hello Vanessa - very hard to generalize as every scoliosis is different. For sure take it slowly and don't push through pain.

@vanessaluginbuhl8006 Жыл бұрын

@@YOGABODY.Official thank you

@zumbafanification51 Жыл бұрын

What is the difference when you do yoga; breathing in through the nose( ocean breath) and breathing in through the nose and out through the nose? Thanks

@YOGABODY.Official Жыл бұрын

Nose for breathing, mouth is for eating and for some exercise. We do nose-nose mostly but nose-mouth for deep deep stretches.

@AlisonFujito Жыл бұрын

I would love to know if you have any videos or suggested modifications for my elderly (late 80's) relative with severe (and very painful) shoulder arthritis, who has never done yoga before? So when you say "baby cobra," she has no idea what that means, and when she sees the first overhead stretch, she says, "oh, hell no." But I think something like this -- especially with your breathing instruction -- would be SO helpful for her, if everything were explained. Her doctors have been no help (they won't even do an MRI. I was thinking some kind of modified yoga and maybe acupuncture...do you have any suggestions?

@YOGABODY.Official Жыл бұрын

Thanks for the suggestions, videos on RA and OA coming soon...

@AlisonFujito Жыл бұрын

@@YOGABODY.Official If you can, please message me when you post them! Thanks

@888ananka 3 ай бұрын

I have sprained ankle. This yoga flow would be absolutely fabulous if not for ads in the middle. Can you possibly move those ads to the beginning and end instead. Ads during yoga when you should focus on your body seems off. Your flow is fantastic shame to ruin it with ads.

@YOGABODY.Official 3 ай бұрын

Unfortunately, we don't have control over the ads placement as it's managed by KZfaq. - YOGABODY Team