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Yoga for seniors, basics: A detailed manual about yoga & chair yoga, their benefits, and how to do. The book describes step by step basic yoga positions and simple sequences for seniors, absolute beginners and everyone who cares about their health and condition. If you are an older adults who are looking for a safe, effective way to improve physical health and overall wellness yoga can be a great solution. You are never too old to reap the benefits of yoga. Regular yoga practice can result in several benefits, ranging from increased flexibility and balance to reduced stress and improved sleep. The exercises in this book will help: Improve Balance Improve Flexibility, Enhance Mobility Relief joint pain Build Strength Relief Stress and Anxiety Relief full-body pain Prevent falling Increase cardiovascular health. And More! In the book you will find, clearly and accurately described, over 20 basic postures with appropriate chair variants, as well as simple and universal sequences. All adapted to the abilities of seniors and people who want to try yoga, but find it too difficult for them. A safe and easy practice for self-execution thanks to precise instructions. Description of benefits and contraindications. Possibility of independent and safe practice at home. You can do yourself at home. Clear and understandable graphic layout. Numerous photos. Book in pdf format. Designed for comfortable reading on desktops, tablets and smartphones. ‘YOGA FOR SENIORS’ TABLE OF CONTENTS INTRODUCTION 5 • Introduction 5 • Benefits 6 • Contraindications 8 • How, when, how long and why? 9 BASICS OF BREATHING 11 • Pranayama 11 • The basics of breathing 12 BASIC POSES 15 • Mountain pose, tadasana 16 • Arms up pose, urdhva hastasana 18 • Palm tree pose, badhanguliasana 20 • Namaste hands pose, namaskarasana 22 • Chair pose, utkatasana 24 • Tree pose, vrksasana 26 • Preparation for practice 28 • Warm-up sequence 29 • Basic standing poses, sequence 32 STANDING POSES 34 • Five pointed star pose, utthita hasta padasana 34 • Side hands and feet pose, parsva hasta padasana 35 • Triangle pose, trikonasana 36 • Warrior pose I, virabhadrasana I 38 • Warrior pose II, virabhadrasana II 40 FORWARD BENDS 43 • Standing forward bend pose, ardha uttanasana, chair variant I 44 • Standing forward bend pose, ardha uttanasana, chair variant II 46 • Forward bend in the seat on a chair 47 • Downward facing dog pose, adho mukha svanasana 48 BACK BENDS 51 • Upward facing dog pose, urdhva mukha svanasana 52 TWIST POSITIONS 55 • Variant I in sitting on the chair 56 • Variant II in sitting on the a chair 58 RELAXTION 61 • Relaxation in sitting on a chair 62 • Relaxation lying on the back, svanasana, variant with a chair 64 YOGA SEQUENCES 60 • Sun salutation, variant I on the chair, surya namaskar 68 • Sun salutation, variant II with a chair, surya namaskar 72 • Sequence for boost 76
