Chair Yoga - gostrengthsftp.s3.us-east-1.amazonaws.com
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Transcript of Chair Yoga - gostrengthsftp.s3.us-east-1.amazonaws.com
8 Chair Yoga Poses for Kids & Tweens
In this printable, you will find 8 chair yoga poses. Feel free to cut out and use the poses that resonate with you and your kids or students! The full set of 24 illustrated cards is included on the dashboard for GoZen! subscription members.
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Chair Yoga CardsYoga is a great way to strengthen our bodies, decrease stress, and boost our energy, all while having fun. Best of all, we don’t even need to stand up to do it! Chair yoga is a wonderful option for classrooms, long drives, or any limited mobility circumstances.
Putting cards togetherCut out each card (leaving the image attached to the text), then fold in half so that the illustration is on one side and the instructions are on the other. Use glue or tape to hold the two sides in place.
Preparing to startMake sure you’re in a sturdy, stable chair. Keep both feet firmly on the floor. Please don’t use chairs with wheels or stools without backs. As with any exercise, never push yourself to the point of pain or discomfort. Now take a deep breath, relax, and have some fun.
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Do the Twist
Sit with your back straight, feet flat on the floor and hands at your sides.
Turn your upper body to the left. Place your left hand on the back of the chair, and right hand on your hip. Now use your arms to pull yourself
deeper into the twist. Hold for five breaths, then release and relax back into facing forward.
Repeat on your right side.
Finger Lock
Sit with your back straight, feet flat on the floor and hands at your sides.
Lift your arms in front of you and interlock your fingers. Turn your palms away from you, reaching far out in front of your body.Now raise your arms above
your head and point your palms at the ceiling, making yourself long and tall. Lean gently to the left for three breaths, then to the right for three breaths.
Unlock your fingers and lower your arms to rest at your sides.
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Howling Wolf
Sit straight up, feet flat on the floor and palms on your knees.
Take a deep, slow breath. As you inhale, arch your back and lift
your face and chest to the sky, like a wolf howling at the moon.
In fact, go ahead and let out a little howl, then breathe out slowly and
relax back to a comfortable position.Continue to breath in and out, arching your back with each inhale, and relaxing with each exhale. Take five wolf breaths.
Scaredy Cat Pose
Sit straight up, feet flat on the floor and palms on your knees.
Take a deep, slow breath. As you exhale, round your back toward the sky and look down toward your toes.
Breath in slowly, and relax back to a comfortable position.
Continue to breathe in and out, relaxing with each inhale, and rounding your back with each exhale. Take five cat breaths.
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Pretzel Twist
Sit with your back straight, feet flat on the floor and hands at your sides.Bring your arms together in front of your face and wrap one arm around the other, palms touching, so your arms are twisted like a pretzel. Wrap one leg around the other, so your legs are twisted like a pretzel as well. Try to hook one foot around your opposite ankle. Hold your pretzel twist for five breaths, then untwist and relax.
Repeat by doing the opposite twist.
Mountain Top Pose
Sit with your back straight, feet flat on the floor and hands at your sides.
Keep your head held high and take a deep breath. As you
inhale, reach your hands above your head, placing your palms
together like a tall mountain peak. Keep looking straight ahead, holding the pose while you
take several breaths.On your final exhale, lower
your arms and relax.
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Boomerang Pose
Sit with your back straight, feet flat on the floor and hands at your sides.
Scoot forward and lean back so that your body is at an angle.
Grip the bottom of your seat for extra support. Then, slowly raise your toes until they’re head high.
Keep your legs and back straight as and your body is
bent like a boomerang. Hold the pose for 5 seconds, then
rest your feet on the floor.
Happy Baby Pose
Sit with your back straight, feet flat on the floor and hands at your sides.
Scoot forward and lean back so that your body is at an angle.
Bend your knees and bring your feet up so you can grab the
outsides of your feet with each hand. Now raise your arms and
legs, like a baby! Be careful not to lose your balance as you keep your
arms and legs in front of you. Hold for ten seconds, then rest your feet on the floor.
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