Easy Yoga for Senior Citizens | Chair Yoga | Seated Exercises | Yogalates with Rashmi

Transcript

[Music] hi I'm Rashmi and welcome to yogalates with Rashmi I have with me my beautiful grandmother who's once again uh come for another video for the elderly so thank you for joining us and we also have little r with us who's going to make special appearances now and then so if you're ready I want you to sit down on your chair you can sit in any comfortable position ensure that you're sitting with your back straight your feet can be down on the ground or if you feel more comfortable with your legs up and crossed you can sit like that as well we're going to start with very simple breathing exercises to expand the lungs we'll move on to doing some joint warm-ups and then doing sua namaskar Seated on your chair and then we'll do a little bit of uh a workout for your core and your abdomen little bit of a workout for your legs and your glutes and little bit of a workout for your arms so it's like a full body seated workout on the chair okay ready let's go okay we're going to start with just raising your hands up and down but while you do that I want you to take deep breaths in and deep breaths out okay let's try so Raise Your Hands Up breathe in and breathe out through your mouth keep going breathe in and breathe out breathe in breathe out Breathe In Breathe Out Breathe In Breathe Out breathe in breathe out one last time breathe in and breathe out very good close your eyes give your arms rest take another deep breath in and slowly breathe out once again take a deep breath in and slowly exhale okay you can open your eyes and now we'll do another exercise again to expand your lungs so you have to stretch your hands and front of you you're going to breathe in and open your arms out to the side and you're going to breathe out and get your palms in the front simple let's keep going breathe in breathe out through your mouth breathe in breathe out Breathe In Breathe Out Breathe In Breathe Out few more times Breathe In Breathe Out breathe in breathe out last two times breathe in and breathe out one last time breathe in and breathe out very good get your hands down once again give your arms a rest close your eyes take a deep breath in and slowly breathe out okay you can slowly open your eyes hands are hurting no no arms are not hurting very strong grandmother I have okay we're going to move on to doing some warm-ups just for your head and neck so very simple you're just going to inhale and look up with your head and you're going to Exhale and look down with your head that's it okay let's keep going breathe in let's look up breathe out in down breathe in and up breathe out and down breathe in look up breathe out look down breathe in look up breathe out look down breathe in and up breathe out and down breathe in and up breathe out look down come back to the center we're going to tilt your head from side to side so you'll get your ear close to your shoulder so tilt to the side and tilt to the other side keep going tilt to the side tilt to the other side and tilt and tilt and tilt and tilt last two times tilt to the side tilt to the other side slowly come back to the center okay now we're going to do a few rotations very slow and simple rotations so first you look down with your head and then slowly as you inhale going up to the back and then coming down to the side keep going slowly inhale going up and back and down as you exhale breathe in going up and to the back and go down slowly keep going breathing up and to the back and slowly going down one last time breathe in up and to the back and slowly come down now we'll reverse going the other direction ready so breathe in up to the back and down keep going up to the back and down keep going up to the back and down two more times up to the back and down one last time up to the back and down okay come back to the center next thing we're going to do is a few seated Surya namaskars so we have done this in another video I hope you remember it if you practiced along with us so how do we do it first we'll do it along breathe in Raise Your Hands Up stretch upwards and then slowly bring your arms down let's slowly bend down try to touch the sides of your leg drop your head down and then only lift your head up and look up and then drop your head down once again and then come back up slowly come back into a seated position lifting your hands up and slowly bring your hands down in a namaste yeah we'll try that once again breathe in Raise Your Hands Up breathe out bend down go all the way down drop your head and then slowly look up with your head and look down and then slowly lift up hands going up and bring your hands down in a namaste we'll do it three more times okay breathe in hands up breathe out hands down slowly bend down drop your head down slowly lift your head up look up drop your head down once again slowly breathe in Raise Your Hands Up and slowly get your hands in a namaste two more times ready let's go breathe in hands up breathe out get your hands down and bend down look up with your head look down with your head once again slowly sit up raise your hands up and bring your hands down in a namaste ready for one last time let's go breathe breathe in hands up breathe out hands down slowly bending down drop your head and then lift your head up look up drop your head down and then slowly raise your hands up and join your hands together in a namaste very nice good job okay I just want you to stay seated take a deep breath in and breathe out once again take a deep breath in and slowly breathe out okay next thing we're going to do is working on your legs and building a little bit of core strength okay so you need to sit slightly on the edge of your chair for this so that you have you're able to lift your leg up a little bit higher so first you're going to lift your right leg up so you keep your knee bent and lift your leg up and then you straighten it out we'll keep going lift it up and straighten keep going lift it up and down straight and down lift up and down straight keep going lift up and down straighten and back lift up and down straighten and back lift up and down straighten and back two more lift up and down straighten last one up and down straighten and back very good if your leg is hurting or if you are not able to lift your leg up you can also use your hand to lift up your leg okay we'll try the same thing on the other side yeah you're okay yeah I'm okay great okay on the other leg Yeah left leg so we go up and down straighten and back lift up and down straighten and back lift up and down straighten your knee and back lift up and down when you keep your knee straight you're working on strengthening your joint yeah and back lift up and down straighten and back lift up and down straighten two more lift up and down straighten and back one last time up and down straighten and back very nice breathe take a deep breath in and slowly breathe out one more time take a deep breath in and slowly breathe out okay next thing we're going to do we're going to cross your leg one over the other okay so you can just sit with your leg crossed if this is not possible it's fine you can just continue to sit with your legs down if you feel like this is too easy for you you can also bend your knee a little bit okay so that your knee is a little bit more out so my grandom is going to sit with her legs crossed I'm going to keep my leg a little bit more outside so you can do whatever you feel comfortable doing now we're just going to bend forward and we're going to lift up that's all we're going to do okay so you can keep your hands on your your legs if you feel comfortable and then you slowly bend down and you come back up yeah as you exhale let's go going down and up and two and up and three and up and four and up and five and up and six and up and seven and up last one and eight and up very nice get your leg down slowly we'll do the same thing on the other side okay so again if you're not able to cross your leg you can keep your leg down if you are able to cross your leg you can cross it over your other leg if you are able to do this easily and want to challenge yourself more you can place your ankle on your knee so that your knee is bent if you want you can also keep your hands on the chair so that you have a little bit more support when you're bending down okay ready let's go bending down down and up keep going and two and up and and three and up keep going and four and up and breathe out breathe in three more six and up and seven and up last one and eight and up very good you can get your legs back down okay we're moving on to the last exercise for today which is going to be a little bit strenuous on your arms because we're going to do a few repetitions of the same thing okay we're going to start with your fingers moving on to your arms moving on to your shoulder blades and then stretch so stretch your hands out in front of you we're going to open and close open and close two close three close four close five and close then raise your hands up and down and two and down and three and down and four and down and five and down next keep your hands on your shoulders and we start moving your elbows up 2 3 4 5 that's it and then you interlock your fingers raise your hands up and stretch for 1 2 3 4 five very good bring your arms down we're going to repeat the whole sequence once again ready starting with your fingers so we go open and close open and close let's smile open and close open and close last time open and close next one you raise your hands up and down and two and down and three and down and four and down last one five and down very good next keep your hands on your shoulders and we lift elbows up and down two down three down four down five and down very good next last one we do the stretch interlock your fingers stretch your arms up hold it for one 2 3 4 5 very good bring your hands down good job okay I want you to massage your arms okay so just crisscross just massage if you're able to just pressing your biceps and your triceps okay we're going to end with doing just one last breathing exercise we're going to do a few rounds of alternate nostril breathing which you've already done in the past so if you're ready I want you to place two fingers of your right hand at the center of your forehead thumb closing your right nostril inhale through your left 2 3 4 close left exhale right 2 3 4 5 5 6 7 8 inhale right 2 3 4 close right exhale left 2 3 4 5 6 7 8 inhale left 2 3 4 close left exale exhale right 2 3 4 5 6 7 8 inhale right 2 3 4 close right exhale left 2 3 4 5 6 7 8 you can slowly drop your hand keep your eyes closed take another deep breath [Music] in and slowly breathe out one more time take a deep breath in and slowly breathe out okay and very slow slowly and gradually you may open your eyes how are you feeling TTI feeling good yeah I'm good feeling peaceful enjoyed yeah sure thank you everyone for joining us I hope you enjoy today's yoga for the elderly thank you to my beautiful grandmother who's giving all of us your her blessings I hope you enjoy today's session and we'll see you very very soon