Chair Yoga for Seniors : Chair Yoga for Seniors: Warrior 2 Pose

Chair Yoga for Seniors : Chair Yoga for Seniors: Warrior 2 Pose


So now I’ll be showing you Virabhadrasana
2, or Warrior 2, for seniors or those who have limited range of motion due to injury
or illness. So using a chair to keep you nice and stable in this pose and helps you kind
of distribute your weight a little differently so that it feels a little safer. So coming
on to your sticky mat make sure that your chair is braced against the wall and it is
not going to go anywhere or slip. Then step your feet wide about one of your own leg’s
lengths or as far apart as you feel comfortable and hold on to your chair, the back of your
chair. Then go ahead and sit up nice and tall and turn your right foot out 90 degrees and
your back toes in about 45; that helps to direct the hips. And from here you are going
to inhale your back arm about shoulder height but draw your shoulders down the back and
when you are ready, go ahead and exhale, bending that right knee. Make sure the knee doesn’t
come forward of the ankle. If it does, go ahead and scoot or wiggle your right foot
forward and then sit up nice and tall holding on to your chair for support, and then see
if you can draw your knee towards the pinky toe side of your foot and relax the shoulders.
If it ever hurts in the neck or the shoulders you can just draw the hand to the hip and
keep your collar bones nice and open. If it feels safe and you feel strong in the pose
you can draw both hands up and stay here for a few breaths. You may want to practice taking
your weight off the chair as you become stronger in your yoga practice. To safely come out
of the pose draw the back hand to the hip, inhale, press the right foot into the floor
as you straighten the right knee, exhale, and turn the feet back parallel and then slowly
step your feet together until you can come back up to standing. And that’s your Warrior
2. Just make sure that you practice your Warrior 2 on both sides.