Judul : chair yoga poses for seniors
link : chair yoga poses for seniors
chair yoga poses for seniors
what's up, everyone? welcome to yoga withadriene. i am adriene. and welcome to the foundations of yoga. today we're going tolearn chair pose, or utkatasana, or they also call it the fierce pose. it's a fiery pose.we're going to check in with the lower body, stay nice, open, and graceful in the upperbody. and learn the foundations of chair pose. so let's hop to it.
chair yoga poses for seniors , we're going to begin today standing in mountainpose. go ahead and bring your feet flush together, and stand up nice and tall. take a deep breathin, and exhale. drop your gaze, drop your chin to your chest, and take your eyeballsdown towards your feet. so we're going to start at the feet here. so lifting the toes,perhaps pressing into the ball joint of the
big toe, the ball joint of the pinkie toe,and the back two corners of the heels. then release your toes down. and then we'regoing to create just a little bit of space between the heels. so keep the front partof your foot where it is. soft knees here as we slide the heels open, maybe just abouta thumb print's worth. so the tops of the thighs spiral in. we take a deep breath in,bring the hands to the waist line. and on an exhale, bend your knees generously. this is foundations of yoga, so we're breakingit down. what tends to happen here is the pelvis sticks out, the lower back sways, andthe ribcage just kind of pushes up. this looks awkward, because it is. and it's uncomfortable.we're going to take care of this. the tops
of the thighs are going to spiral in. veryimportant. go ahead and bring one palm to your belly and one palm to your lower back. the lower back is going to lengthen, and theway we're going to do that is we're going to draw the tailbone down. now, keep yourknees bent, my friends, and again a little bit of space between your two heels. if thisis hurting your knees, and you still want to practice the foundations of utkatasan,go ahead and practice this with the feet hip width apart, big toes turned in just slightly.so we have an option to be here or here. but i want to teach this with the feet flush togetherto start just because i feel like that'll help those of you who have been practicingand asking me about this posture. it'll help
you in your practice. okay. so tailbone is lengthening down. useyour hands here to draw the lower belly in, lengthen the tailbone down. great. the handscan come back to the waistline here, and we draw the chin into the chest just slightly.find that length through the back of the neck. so another thing that tends to happen is weend up being here. so again, we're breaking it down, finding length in the neck. the quadsare starting to talk to you. i ran yesterday so my legs are definitely starting to talkto me. begin to shift your weight a little frontand back now. again, just feeling out the feet. and then i'm going to rock back, andimagine my sit bones hovering over my heels.
for me, this is like the tip of all tips inutkatasan, for me and my body. it's imagining my sit bones melting down over my heels. sothat's a nice little alignment tip for me. again, notice how as we hang out here longer,the tail bone is going to want to come out to compensate for the engaging of the quads.so be strong. hang on. tuck your pelvis, lengthen tailbone down. you'll find that open liftin the heart. draw your shoulder blades in together and down the back. and then on a swift breath in, we'll sendthe fingertips up towards the sky. now, keep the shoulders plugged in here. so here's anexample of being here, and then opening and plugging in. bend the elbows. in fact, softelbows as much as you need here as you spread
the fingertips. then we're going to sink alittle deeper, bending the knees. and again, you can imagine the sit bones hovering overthe heels here. now, remember that lengthen the back of theneck. so many things. that's why we have foundations of yoga. i love it. and i'm lifting my toeshere to really spread awareness throughout all four corners of the feet. so again, i'vestarted us down at the feet. you can keep your gaze soft here. of course, peek at thevideo when you need to. and start at the feet and travel up, drawing energy up from thearches of the feet to relax the toes down whenever you want. tops of the thighs arespiraling inward, bending at the knee. sit bones hover over the heels, tailbone lengthensdown as the lower belly draws in.
we've been talking on the channel a lot aboutthis knitting of the lower ribcage. so once again, i'll show you just this visual. it'sthe lower ribs drawing in. so rather than just sticking out... hey mom. hey honey. i'mdrawing it in. tailbone lengthens down and the lower ribcage begins to come in. likewe're focusing a pair of binoculars or a corset kind of drawing in. so i'm engaging theseintercostals. there's a lot going on here. often, we just isolate the lower body, butthe upper body is working hard too here in utkatasan. a fiery pose, for sure. so restwhen you need to, and come back. we're going to loop the shoulders. again,open the heart, open through the chest. now, turn your pinkies in towards the front edgeof your mat, and allow the tops of the shoulders
to drop down in the socket. these are alllittle checkpoints of chair pose. and maybe we sink a little bit deeper after a breakor two. and then eventually... go ahead and take a break. everyone stand up nice and tall. eventually we're going to work to where we'regetting the backs of the thighs more parallel with the earth. but just take your time, workingwith integrity, working with alignment. if you want to focus on the lower body, you caninterlace the fingertips behind the tail. open up through the chest, and then just focusyou're awareness on the lower body so the arms aren't getting tired up there. handson the waistline is also a good place to just practice with weight distribution, and alsothat lengthening of the tailbone.
all right. so i'm going to inhale, reach myfingertips up one more time. sink really deep, knit the lower ribcage in, and go throughmy checklist. nice, long, beautiful neck as the gaze goes straight down in front of mynose. i take one more nice fiery breath here, and then exhale. everyone's going to enjoythis move as we press through all four corners of the feet. stand up nice and tall. liftyour kneecaps, engage your quads, full body stretch, and exhale. palms back down at theheart. great work, everyone. so that was the foundations of chair poseor utkatasan. this is a pose that has definitely unfolded for me. sounds cheesy, but it's sotrue. i used to hate it. a lot of teachers always joke about it being everyone's favoritepose. but i actually do like this pose now.
you know i wouldn't lie to you. stick withit. return to this video. keep going through your checklist within this posture. it's niceto slow it down at home with your home practice, because sometimes in public class you justmove too swiftly, or not too swiftly, but you move swiftly, and you can't quite getinto all the little nooks and crannies of the pose. i wish you the best as you discover how utkatasanaunfolds. keep digging through the foundations of yoga playlist. of course, leave any questionsor comments below. i love hearing from you guys. there's more at yogawithadriene.com.subscribe to the channel, if you haven't already. and i'll see you next time. namaste.
Demikianlah Artikel chair yoga poses for seniors
Anda sekarang membaca artikel chair yoga poses for seniors dengan alamat link https://healthyyogameditation.blogspot.com/2017/05/chair-yoga-poses-for-seniors.html
0 Response to "chair yoga poses for seniors"
Posting Komentar