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From YouTube: Virtual Chair Yoga at Lake Chautauqua
Description
Debra will guide the class through a chair yoga class focused on improving range of movement, strength and balance, all from the support of a chair. Presented by the Aging Well Center at the Long Center
A
Hi
there
this
is
debra,
I'm
with
the
aging
well
center
city
of
clearwater
we're
going
to
do
a
chair
yoga
session.
It's
going
to
be
about
20
minutes.
You
need
to
get
yourself
a
sturdy
chair,
a
non-folding
chair,
preferably
that
you
have
some
comfortable
sneakers
on
to
do
this.
Okay,
we
will
be
doing
a
lot
on
the
chair
and
also
getting
off
the
chair
and
using
it
for
a
run.
B
A
Come
to
the
last
third
of
your
chair,
again
you're
up
nice
and
tall
we're
going
to
do
a
spinal
twist
you're,
going
to
use
this
hand
as
leverage
to
turn
you.
This
one
should
be
behind
you
kind
of
like
a
kickstand
to
help
you
be
up
nice
and
tall
and
then
you're
going
to
turn
to
the
side
at
least
turn
to
the
side.
If
you
can
turn
a
little
further
back,
that's
even
better
and
again
use
this
hand
for
leverage
to
turn
you.
If
the
turn
starts
the
waist
and
the
back
lower
back.
B
A
A
A
A
And
release
very
good
again
you're
going
to
be
in
the
last
third
of
the
chair,
you're,
going
to
bring
your
legs
open
to
the
corner.
If
about
the
corner
of
each
your
chair,
maybe
a
little
bit
wider,
your
arms
are
going
to
be
nice
and
straight
you're,
nice
and
tall
we're
going
to
turn
this
elbow.
To
I
mean:
excuse
me,
the
shoulder
towards
the
knee
and
hold
use.
This
arm,
make
it
straight
to
push
away
that
you're
separating
your
arm
and
your
hip
breathe
into
it.
C
A
A
A
And
release:
let's
go
to
the
other
side.
The
chair
helps
you
to
stretch
just
that
little
bit
more
and
stick
the
hip
out
that
the
stretch
isn't
just
on
the
side.
It
goes
into
your
hip,
breathe
nice
stretch
to
the
side
and
release
very
good.
Come
to
the
back
of
your
chair,
hold
on
to
your
chair.
Just
come
up
and
down
on
your
toes
try
to
get
right
up
to
the
toe
pads.
A
And
release
bring
your
legs
apart,
at
least
as
wide
at
the
chair.
If
not
wider
turn
your
feet
out,
turn
your
knees
out,
stand
nice
and
tall,
and
then
we're
just
going
to
squat
down
and
back
up
very
slowly
down,
really
trying
to
turn
the
knees
out
and
your
feet
should
already
be
out
nice
and
slow.
You
come
down
nice
and
straight.
Your
back
is
tall
a
few
more
times.
A
One
more
time
and
release
good
we're
going
to
stretch
out
the
back
you're
going
to
put
your
hands
on
the
chair,
push
down
on
the
chair
more
than
push
it
towards
you,
so
it
doesn't
tip
you're
going
to
elongate
out
from
the
chair
you're,
going
to
bring
those
feet
back
as
far
as
you
can
under
the
hips
flatten.
Your
back.
If
you
can't
bring
your
head
between
your
arms
and
breathe
as
though
somebody's
pulling
your
hips
to
the
other
side,.
A
A
A
Up
nice
and
long
over
the
side,
don't
collapse
into
it,
breathe,
faces
forward
and
release.
Let's
switch
sides
again
this
this
is
pointed
out
this
foot
this
one's
pointed
forward
knee,
is
bent.
This
knee
is
bent
with
the
foot
out,
get
yourself
nice
and
strong
open
up,
get
this
knee
out
towards
the
toes,
but
not
over.
The
toes
come
up
with
the
arms.
If
you
can
nice
and
strong
breathe
you're
a
strong.
A
A
Very
good
then
bring
this
to
foot
back
this
toe
back
straight
leg,
with
the
toe
just
to
the
back,
and
then
balance
put
your
hands
wherever
you
want,
wherever
you're
comfortable
to
balance
and
release,
let's
change
sides
bring
the
outside
leg
up
nice
and
tall,
make
sure
you're
strong.
Here
you
have
to
prepare
yourself
in
your
foundation
before
you
get
into
this,
pose
focus
on
one
place:
straighten
and
hold
release.
Bring
this
foot
back.
Try
to
have
the
legs
straight
pointed
to
the
floor
that
only
the
toes
are
on
the
floor,
nice
and
tall
balance.
A
A
A
A
A
A
A
And
release
very
good,
we'll
work,
our
upper
body
a
little
bit
you're
going
to
have
your
arms
up
that
your
elbow
is
in
line
with
your
shoulder.
If
you
can
that
you
have
again
another
letter,
l
we're
going
to
come
in
and
out
using
our
pectoral
muscles
in
out
a
few
more
getting
some
upper
body,
strength.
A
And
release
now
we're
going
to
try
to
work
on
the
shoulder
blade
area.
Your
hands
are
going
to
be
like
our
arms
are
going
to
be
like
this
again,
try
not
to
clench
your
fists
and
just
bring
the
arms
back
like
you're,
trying
to
get
both
of
your
shoulder
blades
to
touch
really
exercising
that
upper
back
firming
it
up
and
strengthening
it.
A
And
release
very
good,
come
to
the
side
of
your
chair,
you're,
literally
going
to
have
one
of
your
buttocks
off
the
side
of
the
chair
here,
the
other
foot
will
be
forward
you're,
going
to
just
toe
it,
you're
going
to
try
to
bring
this
leg
back
as
far
as
you
can
straight.
If
you
can,
with
your
toe
just
on
the
floor,
then
lift
yourself
up
a
little
bit
that
you
feel
a
quite
a
good
stretch
right
in
here
through
the
middle
you're
arching
back
a
little
bit,
but
it's
not
about
the
arch.
A
B
A
And
release
other
side
again
once
one
buttock
has
to
be
off
the
chair.
To
do
this.
This
foot
is
forward
supporting
you
can
hold
the
chair
for
support.
You
bring
this
foot
back
all
the
way,
just
that
you're
on
the
tippy
toe
straight.
If
you
can,
if
you
can't
that's
okay
and
then
bring
yourself
up
nice
and
tall,
maybe
even
into
a
little
bit
of
an
arch
breathe
into
it,
you're
doing
a
tremendous
step
stretch
on
your
hip
flexors,
your
groin
area,
breathe.
A
Then
bring
the
leg
forward
and
we're
going
to
do
it
one
more
time
it
is
best
to
do
each
exercise
twice
the
first
time
your
muscles
are
a
little
bit
resistant,
the
second
time
they
kind
of
know
what
you're
doing
and
they
might
give
in
a
little
bit
and
stretch
more
and
on
the
second
time,
try
to
go
a
little
bit
further.
Discomfort
is
okay.
Pain
is
not
and
release,
but
we've
come
to
your
reward
of
relaxation
and
meditation
to
accept
all
your
practice
that
you
did
today.
A
Typically,
what's
best
to
do,
is
to
breathe
in
through
your
nose
out
through
your
mouth,
preferably
close
your
eyes
or
focus
on
one
place.
I
just
want
you
to
sit
back
nice
and
comfy
in
your
chair.
Don't
worry
about
your
posture,
your
shoulders,
absolutely
nothing!
When
you
do
this
deep
breathing,
you
deep
you
deep,
breathe
in
through
the
throat
down
into
the
chest,
expanding
your
ribs
and
even
into
the
belly.
When
you
exhale
you
pressure
into
the
belly,
you
tighten
the
belly.