Chair Yoga Warm-up Mini Flow Level 1

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1 Chair Yoga Warm-up Mini Flow Level 1 Setting your intension: Begin with your hands pressed together at the center of your chest. Close your eyes and set an intension for your yoga practice (To focus on your breath, to stay focused on your movements, whatever you would like to focus on.) Then follow the path of your breath for 5 fully breaths, allowing your arms to drop down by your side. 1. Tadasana: Mountain Pose Begin with your feet which are your base. Bring the inner edges of your feet together and lift all 10 toes up off your mat. Feel the arch of your foot engage and then press your big toes down and spread your little toes out away from the other toes creating space in the feet. Stay grounded in your feet as you activate your shin muscle and front thigh muscle. Draw your knee caps up and start to draw back from your abdominal wall as you lift up from the chest and relax the shoulders down. The crown of your head is extending upward, your head is in neutral and your arms should be by your sides with the palms facing forward. Stay here for 3-5 full breaths.

2 Chair Yoga Warm-up Mini Flow Level 1 2. Standing Tadasana: Mountain Pose /Arms up. Set up your base from your feet to the crown of your head. Inhale as you take your arm up above your head keeping your shoulders relaxed and extending up through your fingertips. Press down into your feet and extend the spine and hold this for 3 full breaths. Then inhale to bring your arms back down. 3. Utkatasana; Chair Pose As your arms are coming down from mountain pose, start to sit back into chair pose. Sit way back extending your glutes back and activating your core muscles. Your arms will stay high and your gaze will follow. Keep your arms extended, but relax your shoulders. Hold for 2 full breaths and on your next inhale come back up to mountain pose. 4. Tadasana: Mountain Pose/Arms up Inhale and extend the body from your feet up to the crown of your head. On your next exhale flex forward at the hip placing your hands on the seat of the chair.

3 Chair Yoga Warm-up Mini Flow Level 1 5. Uttanasana: Forward Fold (Modified) Press into your feet and activate your legs, moving your thighs back and lifting your tailbone upward. Press gently into your hands and soften between your shoulder blades. Extend the crown of your head forward creating extension in your neck and draw the shoulders away from your ears. 6. Utkatasana; Chair Pose Now transitions back into chair pose. Start by bending the knees and flexing at the hip sitting way back. Remember to keep your core engaged and spine extended. Hold for 2 full breaths and then move into Mountain Pose. 7. Tadasana: Mountain Pose/ Arms up Inhale as you extend your body back up in to Mountain Pose with arms over head. Exhale as you extend the spine from your base up through the crown of your head. Then inhale your arms down by your side.

4 Chair Yoga Warm-up Mini Flow Level 1 8. Tadasana Mountain Pose Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you continue to lift up through the abdominal wall and extend up through the crown of the head, remember to keep your shoulders relaxed. Repeat the flow again or move on to the individual poses.

5 Chair Yoga-Flow Level 2 1. Tadasana: Mountain Pose Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you lift up through your chest keeping the abdominal wall drawn in. Extend up through the crown of the head; remember to keep your shoulders relaxed. Stay here for 3 full breaths. 2. Standing Tadasana: Mountain Pose /Arms up. Inhale as you take your arm up above your head keeping your shoulders relaxed and extending up through your fingertips. Press down into your feet and extend the spine and hold this for 3 full breaths. 3. Utkatasana; Chair Pose As your arms are coming down from mountain pose, start to sit back into chair pose. Sit way back extending your glutes back and activating your core muscles. Your arms will stay high and your gaze will follow. Keep your arms extended, but relax your shoulders. Hold for 2 full breaths.

6 Chair Yoga-Flow Level 2 4. Uttanasana: Forward Fold (Modified) Inhale as you reach for your chair coming into a modified forward fold. Press into your feet and activate your legs, moving your thighs back and lifting your tailbone upward. Press gently into your hands and softening between your shoulder blades. Extend the crown of your head forward creating extension in your neck and draw the shoulders away from your ears. 5. Plank Pose-Push-Up With your next inhale set back into a push-up position, keeping the arms and legs strong and core connected the body in one line. 6. Audo Mukha Svanasana: Down Dog Modified Exhale as you extend your body backwards into a modified down dog. Start to extending your thighs back, lift the tailbone up and lengthen through the shoulders allowing the head to release. Hold for 2 full breaths and then on your next exhale step forward and transition into chair pose.

7 Chair Yoga-Flow Level 2 7. Utkatasana; Chair Pose Stepping forward into chair pose, start to sit way back extending your glutes back and activating your core muscles. Your arms will extend forward and your gaze will follow. Keep your arms extended, but relax your shoulders. Hold for 2 full breaths. 8. Tadasana: Mountain Pose/Arms up Inhale and stand up into mountain pose and exhale to extend the body from your feet up to the crown of your head keeping the arms extended and inhale the arms back down by your side. 9. Tadasana: Mountain Pose Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you lift up through your chest keeping the abdominal wall drawn in. Extend up through the crown of the head; remember to keep your shoulders relaxed. Stay here for 3 full breaths Repeat Flow 2 or go to Flow 3.

8 Chair Yoga Flow Level 3 1. Tadasana: Mountain Pose Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you lift up through your chest keeping the abdominal wall drawn in. Extend up through the crown of the head; remember to keep your shoulders relaxed. Stay here for 3 full breaths. 2. Standing Tadasana: Mountain Pose /Arms up. Inhale as you take your arm up above your head keeping your shoulders relaxed and extending up through your fingertips. Press down into your feet and extend the spine and hold this for 3 full breaths. 3. Utkatasana; Chair Pose As your arms are coming down from mountain pose, start to sit back into chair pose. Sit way back extending your glutes back and activating your core muscles. Your arms will stay high and your gaze will follow. Keep your arms extended, but relax your shoulders. Hold for 2 full breaths.

9 Chair Yoga Flow Level 3 4. Uttanasana: Forward Fold (Modified) Inhale as you reach for your chair coming into a modified forward fold. Press into your feet and activate your legs, moving your thighs back and lifting your tailbone upward. Press gently into your hands and softening between your shoulder blades. Extend the crown of your head forward creating extension in your neck and draw the shoulders away from your ears. 5. Plank Pose-Push-Up With your next inhale set back into a push-up position, keeping the arms and legs strong and core connected the body in one line. 6. Chaturanga-Low Plank On your next exhale lower from a high push-up to a low push-up keeping the body in alignment and the core muscles connected.

10 Chair Yoga Flow Level 3 7. Urdhva Mukha Svanasana- Upward Dog From the low push-up, inhale and push forward and upwards extending the arms straight and move your hips forward. Lift up through the chest and gently allow the head to extend upward eyes looking up. 8. Audo Mukha Svanasana: Down Dog Modified Exhale as you extend your body backwards into a modified down dog. Start to extend your thighs back, lift the tailbone up and lengthen through the shoulders allowing the head to release. Hold for 2 full breaths and then on your next exhale step forward and transition into chair pose. 9. Utkatasana; Chair Pose As you step forward into chair pose, sit way back extending your glutes back and lift up through the chest activating your core muscles. Your arms will stay high and your gaze will follow. Keep your arms extended, but relax your shoulders. Hold for 2 full breaths and then inhale into Mountain Pose with your arms up above your head.

11 Chair Yoga Flow Level Tadasana: Mountain Pose/Arms up Inhale and stand up into mountain pose and exhale to extend the body from your feet up to the crown of your head keeping the arms extended and inhale the arms back down by your side. 11. Tadasana: Mountain Pose Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you lift up through your chest keeping the abdominal wall drawn in. Extend up through the crown of the head; remember to keep your shoulders relaxed. Stay here for 3 full breaths

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