Hello and welcome to this 25 minute chair yoga routine developed by the therapists in the Chronic Pain Service at Toronto Rehab Rumsey Centre. In this video, we hope to show you that yoga doesn't have to be hard to be effective. These gentle postures can help improve your breathing, range of motion, strength, and flexibility. Cara and Allison will be showing you different levels of difficulty for each exercise so you can pick and choose what works for your body.
Remember to listen to yourself and stop if you feel pain, dizziness, or shortness of breath. Before you start, you will need to find a firm-backed chair without wheels, a towel or strap can be helpful for some, and make sure that you're well hydrated. Let's begin by taking a few mindful, deep breaths in and out, through the nose, if possible. As you breathe, feel your feet grounding down through the floor, and feel the crown of your head reaching upwards towards the sky.
Sitting in a tall, dignified position, drawing the belly in slightly, and if you can, move your back away from the back of the chair to engage more of the core muscles. Feel the rise and fall of the belly as you breathe, and relax any obvious areas of tension throughout the body. If there are any exercises you would like to skip over during this program, you can always come back to this position and breathe deeply.
We will call this position Tall Mountain Pose. So starting in Tall Mountain Pose, begin to inhale, sit tall, and gently look up. Arch your back as much as is comfortable for you, then exhale and curl into a C shape. Look down to your belly. Good! We'll do this 5 times at your own pace. Inhale, look up, draw your shoulders back, and then exhale, curl and round forward. Feel the spine moving and flexing. Notice where the movement comes easily...
See more here: https://www.youtube.com/watch?v=KEjiXtb2hRg