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From YouTube: Virtual Chair Yoga at Coachman Ridge Park
Description
Debra will guide the class through a chair yoga class focused on improving your range of movement, strength and balance, all from the support of a chair at home. You will need a sturdy chair, water and time to reconnect with wellness.
A
A
A
And
release
we're
gonna
scoot
off
about
halfway
off
of
our
chair,
we're
gonna
come
up
and
then
exhale
on
the
way
down,
inhale
exhale,
inhale,
exhale,
a
few
more
inhale,
exhale
and
inhale,
and
exhale,
and
release
very
good
up
nice
and
tall
again,
a
little
bit.
Half
off
your
chair
bring
one
arm
behind
you
to
bring
you
your
spine
up,
nice
and
tall,
the
other
one
to
the
opposite
leg,
and
you
can
use
this
to
help
you
to
turn
turn
to
the
side.
You're
up
nice
and
tall
breathe,
hold.
A
A
A
A
And
breathe
one
leg
out
come
more
to
the
edge
of
your
chair.
Foot
can
be
flat
or
it
can
be
flexed
with
the
foot
flat
you're
a
little
bit
more
stable
with
the
foot
flex,
meaning
towards
you.
There's
more
stretch.
So
just
come
out
again.
You
can
just
come
to
the
waist
if
you
like,
you
can
use
your
leg
for
support,
just
knock
the
knee
and
breathe
holding
that
posture
breathe
into.
A
A
A
And
release
very
good
again
come
up
off
your
chair
about
halfway
you're,
going
to
take
one
arm,
you're
going
to
put
it
down
in
between
the
legs
to
about
the
elbow
you're,
going
to
extend
your
back
out
like
a
ramp
you're
going
to
take
the
opposite
hand
and
twist
breathe,
keep
your
knees
together.
Holding
the
arm
look
up.
A
A
A
And
bring
it
back
to
center
hands
on
your
legs.
You're
gonna
do
what's
called
cat
dog
or
cat
cow.
Where
you
exhale,
you
tighten
your
belly.
You
push
that
belly
button
back
towards
the
spine
and
then
the
inhale
should
just
happen
as
you
come
back
up
nice
and
straight
or
you
can
actually
do
a
slightly
an
arch
back.
So
exhale.
A
A
A
A
Back
up
arch
back
a
little
bit
if
you
can
and
bring
your
shoulders
back,
take
a
nice
deep
breath,
inhale
exhale,
again
inhale
and
exhale.
Let's
open
up
the
shoulder
blades
and
put
your
hands
behind
your
head,
clasp
your
hands!
If
you
can
you're
not
going
to
push
on
your
head,
you're
just
going
to
be
using
it
as
leverage.
So
you
see
my
elbows
are
here
a
little
bit
forward,
I'm
going
to
bring
them
back
opening
up
my
chest
ever
so
slightly
arching!
A
A
A
A
A
A
A
A
A
A
And
release
bring
your
hands
back
to
the
front
you're
just
going
to
turn
your
head
from
right
to
left,
keeping
your
face
level
trying
to
get
to
the
shoulder.
As
you
turn
this
next
one.
Let's
hold
it
to
one
side,
come
over
to
the
side,
bring
your
arms
back
a
little
bit
and
then
or
your
eyes,
and
then
you
can
look
and
try
to
come
down
back
a
little
bit
more
then
the
other
way.
A
Hold
you're
up
straight
you're,
not
turning
you're,
just
turning
your
head
and
release,
then
let's
bring
our
head
down
just
let
it
fall
down,
you're,
not
leaning
over,
let
it
extend
from
the
back
of
the
neck
where
the
back
and
the
neck
meet,
so
that
you're
rounding
it
and
stretching
it
tucking.
Your
chin
in.
A
A
A
A
And
release:
let's
do
a
little
bit
of
breathing
and
relaxation
to
finish
sit
in
a
comfortable
position.
You
can
have
your
hands
at
heart
center
on
your
lap.
Whatever
you
feel
is
better.
You
can
either
leave
your
eyes
open
I'd,
focus
on
one
area
or
leave
them
closed.
So,
let's
take
a
nice
deep
breath.
Inhale
exhale
inhale
through
the
nose
exhale
through
the
mouth.