0:05 hi welcome to my channel senior shape
0:07 today i've got a great chair yoga
0:09 stretch video for you
0:11 perfect for anybody anytime but
0:12 especially great for seniors
0:15 beginners anyone that has any joint issues
0:16 issues
0:19 pain or arthritis as well we're going to
0:20 spend the whole time
0:21 in our chair you don't need any equipment
0:23 equipment
0:25 not even any footwear i'm wearing today
0:27 however barletic's little shoes that are
0:29 perfect for yoga pilates i use it for my bar
0:30 bar
0:32 classes as well they support the foot
0:35 but also give you a great
0:38 non-slip finish and i love being able to
0:39 grip with my toes
0:41 so i will put the link to that in the
0:43 description of this video you can check
0:44 them out
0:47 sitting up nice and tall let's go around
0:48 our feet
0:51 pretend that we have a string lifting
0:53 the top of our heads
0:55 close your eyes rest your hands on top
0:57 of your thighs take a big deep inhale
1:10 exhale any stress or worries that you
1:25 go ahead and open your eyes i want you
1:27 to take your hands on the side of your hips
1:27 hips
1:29 pulling your belly button into your
1:31 spine go ahead and round your back
1:33 slightly and i want you to tilt your
1:35 pelvis forward
1:38 and then release it back so it's like a little
1:38 little
1:41 tummy tuck here we're warming up the core
1:43 core
1:44 tilt the pelvis like you're squeezing
1:47 your glutes together
1:54 tilt and release just
1:58 the pelvis still sitting up tall
2:04 [Music]
2:14 let's turn this into a cat cow hands on
2:16 top of the thighs round the back let the
2:18 hands just naturally
2:20 move forward and back on top of the
2:22 thighs pull the belly button
2:25 in sit up nice and tall
2:28 shoulders down and back nice proud chest good
2:28 good
2:37 arching the back and up
2:40 chin up chest proud shoulders back
2:43 again drop the chin like you're gazing
2:57 make them nice as big nice and big as
3:05 we're warming up here [Music]
3:08 [Music]
3:10 good find your way back to center come
3:12 to the edge of your chair and separate
3:14 your feet just a bit
3:15 we're going to do a nice little body
3:18 roll here so hands on top of the thighs
3:20 and i want you to kind of undulate your
3:23 torso here leaning forward
3:27 and then round the back all the way back
3:33 and you're just drawing a big circle here
3:35 here
3:38 with your torso round and then
3:43 chest forward good nice and slow
3:47 it should feel really good on your back [Music]
3:50 [Music]
3:56 [Music]
3:58 good find your way back to center and
3:59 other side make sure you go ahead and switch
4:14 nice deep breaths as we do this [Music]
4:17 [Music]
4:21 feeling it in our core really warming up
4:32 one more [Music]
4:38 good toe heel those feet back in so
4:40 they're hip width apart making sure the
4:42 ankles are underneath the knees
4:45 go ahead and big deep breath arms go up
4:47 put those palms together reaching as
4:49 high as you can
4:51 and then bring it down to prayer here
4:53 elbows out to the side
4:56 again inhale reach those arms up [Music]
4:58 [Music]
5:02 exhale down here inhale
5:09 and down inhale up
5:14 big reach exhale down into prayer
5:20 exhale down into prayer i want you to
5:21 hold your hands here
5:23 so thumbs are pretty much at your
5:25 breastbone here in between your chest
5:28 elbows are out to the side push those
5:29 shoulders down and back
5:32 and i want you to turn your fingertips
5:34 towards your breastbone
5:35 feeling that beautiful stretch in the
5:37 wrist come back
5:39 up and then point your fingers towards me
5:41 me
5:43 and back to center good let's do that
5:47 again inhale arms go up
5:50 exhale down to prayer turn your fingers
5:55 towards you back to the top
5:59 towards me back to the top one more time inhale
6:07 and exhale
6:10 towards me feeling that really nice
6:11 stretch in the shoulders here keep the
6:12 elbows high
6:20 towards the ceiling and then towards me
6:24 back to center and release it down
6:26 reach your right up towards the ceiling
6:28 as high as you can
6:29 and then we've got a big stretch over to
6:34 release it other side left arm goes up
6:37 reach it nice and high first
6:39 and a big stretch over you could hold on
6:41 to the side of the chair here if that's helpful
6:43 helpful
6:51 big reach always keep your core engaged
6:52 here so you're not
6:55 using your lower back holding you up as
7:02 one more each side inhale arms up
7:11 inhale arm up and
7:16 exhale over
7:19 bring that right arm up again and i want
7:21 you to cross it over your body
7:23 and if you're able to hold on to the
7:26 side of your chair
7:29 left arm comes up and then hold this
7:31 nice big reach over here [Music]
7:33 [Music]
7:44 and exhale release that arm down
7:47 and cross left arm goes up
7:50 crossing over the body and holding on to
7:52 the side of the chair
7:54 right arm reaches up and then a big
7:57 stretch over as you support yourself
7:59 intensifying that stretch in the waistline
8:00 waistline
8:10 release it down uncross big inhale
8:12 arms go up reach those fingertips
8:14 towards the ceiling
8:16 tummy in and then i want you to hinge
8:18 forward towards me
8:20 not rounding the back reach reach reach forward
8:22 forward
8:25 drop your chin just gazing ahead of you
8:28 take another big inhale and on your
8:30 exhale go ahead and round your back
8:32 and drop your hands towards the floor
8:35 it's okay if they don't reach
8:38 round your back drop your head and do
8:40 what feels good right here
8:43 you want to shake your head yes no
8:52 finding your breath relaxing
8:55 all the way from those toes fingertips
9:04 exhale put that tummy in and then let's
9:06 slowly roll it up
9:09 one vertebrae at a time god follow with
9:12 the shoulders here
9:18 open up those legs so you have a nice
9:21 wide stance here
9:23 inhale arms go up again fingertips
9:24 towards the ceiling
9:26 now really plant your feet and place
9:28 your weight in your feet without
9:29 reaching up out of your chair
9:33 reach again towards me weight in the
9:36 feet so you don't fall forward
9:39 inhale exhale again drop all the way
9:42 down if you can
9:43 if you can't come all the way down you
9:45 may leave your hands right here on top
9:47 of your thighs
9:50 feel that inner thigh stretch drop the head
9:52 head [Music]
10:01 inhale exhale
10:02 if your hands are on the ground go ahead
10:05 and move them up to your thighs
10:08 tummy in and let's roll it up nice and slow
10:14 good job taking your left
10:18 elbow i want you to lean forward all the
10:20 way from that waistline onto your left leg
10:20 leg
10:23 let's take your right arm all the way up
10:24 if it's comfortable for your neck
10:28 go ahead and gaze i'll put that hand
10:30 feeling a really nice stretch again in
10:32 that side body
10:46 if you're comfortable here to intensify
10:48 this you can go ahead and drop that left hand
10:49 hand
10:51 towards the floor and go a little bit deeper
10:55 again inhale [Music]
10:58 [Music]
11:02 and exhale let's come up both arms to
11:04 the side
11:06 other side let's drop that right elbow
11:08 on top of that right side
11:11 left arm reaches up and if you're
11:12 comfortable go ahead gaze
11:14 up with that hand [Music]
11:26 exhale stay here
11:29 or option to drop that lower hand
11:32 so this is like a modified triangle position
11:36 inhale [Music]
11:42 exhale
11:45 inhale both arms come to the side
11:51 drop those hands and we're going to go
11:53 ahead and forward fold one more time
11:56 reach those arms towards me weight in
11:57 the feet
11:59 reach reach reach reach and then go
12:11 tummy in and let's roll it up
12:13 one vertebrae at a time hands on those
12:14 knees again
12:16 i want you to drop your right shoulder
12:18 to your left knee
12:27 let's do that again [Music]
12:32 [Music]
12:35 you might feel that in your back and
12:37 your shoulders
12:38 really depending on where your body
12:40 needs it it's going to tell you [Music]
12:47 [Music]
12:49 last one let's hold it here so you're
12:51 leaning slightly forward your tummy is in
12:52 in
12:53 and really emphasize that stretch
12:55 bringing that shoulder towards the knee
12:56 you should feel it
12:57 especially right here in front of the shoulder
12:59 shoulder [Music]
13:05 come back up to seated and let's hold
13:06 the other
13:09 side shoulder dropping down at that angle
13:10 angle [Music]
13:21 and let's come up excellent job we're
13:23 going to turn all the way to the side in
13:25 our chair
13:28 scooching back here this outside leg
13:31 is going to come down so as if like we
13:32 were kneeling
13:33 but the knee is not going to touch the floor
13:36 floor
13:39 front leg is bent at a 90 degree angle
13:41 and then go ahead and stretch that back
13:42 leg out
13:45 or front leg out as much as you can for
13:47 a beautiful hip flexor stretch here
13:50 so sitting up nice and tall think about
13:53 doing a little pelvic tuck here
14:01 let's inhale as our arm comes up same
14:02 arm as leg
14:05 extended and exhale as we bend
14:08 over towards the back of our chair to
14:16 release that arm down [Music]
14:19 [Music]
14:21 i want you to go ahead and open up both
14:22 arms here
14:25 towards the front and then turn that foot
14:26 foot
14:29 so the toes are facing me and then here
14:30 to the side
14:33 so here we are in a warrior pose go
14:36 ahead and gaze
14:38 over that arm in the direction that your
14:40 knee is pointing
14:42 nice and tall think about your posture
14:45 shoulders are down and back
14:54 if you'd like a little challenge today
14:56 optional but i challenge you to go ahead
14:58 and lift that seat
15:05 to emphasize that pose inhale
15:08 exhale and let's
15:11 release it down go ahead and bring that
15:13 back foot
15:15 to the other knee drop the hands let's
15:17 swivel to the other side
15:19 so starting with that hip flexor stretch
15:21 we drop that knee
15:24 curl the toes towards the floor
15:27 stabilize this front foot toes facing
15:29 the side
15:32 and then extend that back leg
15:34 again what we're going for here is the
15:36 hip flexor stretch right here which is
15:38 usually so tight from sitting all day
15:44 inhale reach up straighten the back knee
15:46 if you can
16:00 and lift back up let's release those arms
16:01 arms
16:05 to the sides here turn that back toe
16:07 so foot is flat on the ground toes
16:09 pointed towards me
16:11 now go ahead and gaze over your other arm
16:12 arm
16:26 [Music]
16:28 again option here if you'd like to go
16:30 ahead and try to stand
16:33 up into that warrior pose reach those
16:35 fingertips as far as you can away from
16:36 each other
16:40 inhale exhale
16:43 sit back down release the arms let's
16:45 bring that other leg forward
16:50 and go ahead and twist back towards me
16:52 excellent without doing the hip flexor
16:53 one more time
16:56 we're gonna go back into that warrior
16:59 extending that leg
17:01 should feel a little better this time
17:03 arms go out
17:06 palms down gazing over that hand
17:08 inhale we're going to windmill our arms
17:10 here reaching
17:19 and other way you can rest your elbow
17:21 and stretch over let's do that again windmill
17:22 windmill
17:24 up here [Music]
17:26 [Music]
17:33 exhale over
17:35 okay let's go ahead and switch that [Music]
17:38 [Music]
17:42 extending that leg toes towards me
17:44 feeling your hips open up palms down
17:47 gazing over the other hand
18:01 again all the way up and back
18:03 just a little stretch in the back there
18:15 and over big reach
18:18 release it drop the arms and then come
18:19 back to center
18:25 [Music]
18:28 sitting to the edge of your chair
18:32 extend your right leg out
18:35 try to straighten the knee heel to the
18:36 floor toes to the ceiling
18:40 arms go up big inhale and let's exhale
18:42 reach towards me keeping that spine neutral
18:44 neutral
18:51 inhale exhale round the back
18:57 and come all the way over
19:01 inhale exhale tummy in
19:03 and roll it up one vertebrae at a time
19:06 leave that leg there big inhale
19:08 back into that prayer position hands
19:13 together elbows out to the side
19:15 holding the leg there i want you to twist
19:16 twist
19:19 bending over trying to get that upper elbow
19:21 elbow
19:24 back behind you
19:26 so you're trying to get elbow towards
19:28 that knee
19:31 let's come up and other side
19:38 so again elbow to the other knee
19:42 inhale exhale
19:44 back to center release it down bring
19:46 that right leg in
19:49 left leg goes out again inhale
19:52 up reach the arms towards the ceiling
19:53 reach towards me feeling that stretch
19:56 all the way up the back of the leg and
20:15 breathe out as you roll up one vertebrae
20:17 at a time
20:20 leave the leg there inhale up hands come
20:21 to prayer
20:24 elbows to the side here we go again
20:27 hinging slightly forward
20:48 out back to center other side
20:50 and back to center go ahead and
20:52 straighten both legs
20:53 making sure that you're firmly on your
20:56 chair arms go up inhale
21:00 exhale forward fold over both of those legs
21:02 legs
21:03 try to get them straight but if you
21:05 can't no big deal as long as you're
21:06 feeling that stretch in the back of the legs
21:08 legs
21:16 inch [Music]
21:18 [Music]
21:20 let's go ahead and roll it up letting
21:22 your arms guide you here all the way up
21:24 your legs
21:27 and go ahead and bring those feet in
21:29 sitting up nice and tall separate those
21:31 legs again arms go up
21:33 overhead palms facing each other parallel
21:34 parallel
21:35 and then i want you to do a little
21:37 cactus here elbows out to the side
21:39 and bring those shoulder blades down and
21:41 back behind you
21:43 good inhale up reach it as high as you can
21:44 can
21:48 exhale open up that chest
21:56 exhale one more time up
21:58 up
22:03 exhale down keeping those elbows bent
22:05 go ahead and cross that left arm over
22:06 the right
22:08 squeezing the chest into a little eagle
22:10 position here if you're able to
22:13 pressing your palms together sit up nice
22:18 to emphasize the stretch let's pick up
22:35 [Music]
22:42 and let's uncross reaching back up top
22:46 inhale exhale cactus
22:51 inhale up exhale squeeze those shoulder
22:54 blades behind you
22:59 inhale up exhale down
23:00 one more [Music]
23:06 [Music]
23:08 elbows back up to the sides this time
23:10 cross the other
23:12 arm on top write them on top of the left
23:14 twist those hands around push those
23:15 palms together
23:22 shoulder blades are down and back
23:25 lift those hands up should really feel
23:27 it in your back
23:31 exhale lower inhale up
23:37 exhale lower
23:47 and lower release hands down
23:49 go ahead and pick up your right leg
23:50 supporting your leg if you wish underneath
23:51 underneath
23:55 can be some ankle circles nice and big
23:57 to the outside you can also hold your
24:00 leg here if that's comfortable
24:02 reverse the direction of those ankle circles
24:08 and let's take that leg crossing that ankle
24:10 ankle
24:12 above the left knee sitting up nice and
24:14 tall immediately you should feel that
24:17 in your hip and in your glute if this is
24:19 good for you leave it here
24:22 if you'd like to intensify you can bend
24:23 slightly over
24:32 stretch
24:34 so good for any lower back pain sciatica issues
24:39 [Music]
24:42 hold that there let's come up again inhale
24:43 inhale
24:46 exhale slightly over leaning from the chest
24:51 while we're here we're going to take
24:53 that leg and we're going to drop it
24:54 crossing it sit leg
24:57 cross legged all the way over the other
24:58 and then we're going to
25:00 forward fold all the way over [Music]
25:02 [Music]
25:04 just think rag doll hang here [Music]
25:08 [Music]
25:14 inhale exhale let's roll it up
25:17 and go ahead and uncross other side
25:18 picking up that left leg give me some
25:21 big ankle circles to the outside [Music]
25:23 [Music]
25:29 and reverse
25:31 crossing that ankle over the knee
25:33 keeping that foot flexed
25:34 and then making sure that ankles
25:37 underneath the knee
25:39 hinging slightly forward intensifying
25:49 bring it back up one more time inhale
26:00 i need to scooch that lower leg in a
26:02 little bit crossing the legs
26:03 and then go ahead hinge all the way
26:18 and out and let's slowly roll it up
26:26 sit up nice and tall big inhale up
26:29 exhale release those arms down leave
26:30 them to the sides here stretching those
26:33 fingertips all the way towards the floor
26:36 really reaching look over
26:38 your shoulder feeling a beautiful
26:40 stretch in that neck and while we're
26:50 back to center look over the other
26:52 shoulder reversed
26:54 that wrist circle [Music]
26:58 [Music]
27:02 [Music]
27:05 good let's come back to center big
27:06 inhale again up
27:08 i want you to crisscross those arms so
27:10 the fingertips are reaching towards the
27:12 opposite shoulder here
27:14 really open up those elbows to the side
27:16 feeling a stretch in the shoulders and
27:20 in the triceps
27:22 release those arms down and around bring
27:24 them back behind and i want you just to
27:26 grab your wrists behind your back
27:36 inhale and exhale
27:38 think about bringing your elbows towards me
27:40 me
27:43 it really challenges you on that stretch
27:48 good then i want you to tighten up just
27:50 a bit so you're holding the elbows
27:52 behind your back
28:00 exhale push the forearms into the lower back
28:02 back
28:05 and shoulders are down and back as well
28:07 give it a wiggle around see what feels
28:09 good for you inhale
28:14 [Music]
28:17 and exhale that's a great stretch for posture
28:18 posture
28:21 if you're not there yet you'll get there [Music]
28:22 [Music]
28:25 all righty big inhale again
28:28 hold it here climb that ladder reaching
28:29 towards the ceiling for our final
28:32 stretches i hope you feel amazing
28:34 it's a great workout today to do it anytime
28:36 anytime
28:39 one more big reach up let's bring it down
28:41 down
28:50 and out thank you for working out with
28:52 me today
28:54 please share this video if you liked it
28:55 subscribe to my channel if you haven't already
28:56 already
28:57 and thanks for working out with me we'll
