Chair Yoga Falls Awareness Week 23 rd – 29 th September

1. Chair YogaFalls Awareness Week23rd – 29th September • Developed by Healthy London Partnership (HLP)

2. Benefits of Chair Yoga • Benefits of chair yoga • Chair yoga is a popular, accessible and safe exercise. It can be adapted to any environment and is a great activity to help strengthen the body, improve flexibility and balance and can really help improve your breathing. • Who is it for? • Chair yoga is for everyone, and encourages you to move your body in a way that can really help increase your strength and balance. Whether you work in an office all day or are wanting to develop your fitness and wellbeing. • You can practice on any chair; however you want to ensure that it is sturdy, with a solid back. Do not use a chair that is low to the ground or has wheels; you don’t want to be rolling around everywhere!…you want to feel grounded and supported. • Things to watch out for… • If practicing with patients or residents, safety comes first! It is always important to do a risk assessment of an individuals physical health, functional ability and environment. Some people may need assistance and not all exercises will be suitable for everyone. • If your feet don’t reach the floor, place a cushion or large book under your feet to help you connect with the ground. You may also need extra support for your back, so use an additional cushion or blanket to place behind you. • #fallsawareness #fallsweek2019 #improvefalls

3. Chair yoga postures for strength and balance… 1. Seated mountain pose – Sit up straight, top of your head reaching towards the ceiling. Feet should be hip width apart and flat on the floor, block or hardback book. Either rest your hands on your thighs or bring your palms together to the middle of your chest, elbows either by your side or in line with your wrists. 6. One legged heel raises – Stand close to the back of your chair, hold onto the top of your chair and gently bend the left knee. Inhale and start to lift your right heel as you aim to stand on the ball of your foot, exhale to lower your heel back down to the ground. Do the same on the opposite side. 3. Heel raises – Stand close to the back of your chair, facing forwards. Hold onto the top of the chair and start to lift your heels off the floor as you inhale, lower the heels back to the ground as you exhale. Ensure that your shoulders are relaxed and away from your ears. 2. Seated mountain to chair pose (flow) – Adjust into your seated mountain pose as above and rest your hands, palms down, on your thighs. Start to inhale and lift yourself out of the chair pressing down firmly on your feet and squeezing your thighs together. If you need additional support, hold onto the corners of your chair and push yourself up. Maintain the chair position. Exhale lower yourself back down. Repeat several times, in time with your breath. 4. High lunge pose – Stand close to the back of your chair, facing forwards. Step the left foot back, lean forwards and bend the right knee. Make sure the left knee is directly above the ankle on the left leg. Press the heel on the right foot down. Do the same on the opposite side 7. Beginner tree pose (with/without a block) – Stand with your left hip close to the back of your chair. Hold on to the top of your chair with your left hand, and try to stand as straight as possible. Reach tall with the top of your head lifting towards the ceiling. Place your right foot on to the left ankle or calf, use a block or hardback book if you need support. Bring your right hand to the centre of your chest. Do not place your right foot onto the left knee joint. Hold this pose for 5 breaths. Do the same on the opposite side. 5. Standing mountain pose with one leg lift – Stand close to the back of you chair, facing forwards. Stand firmly on the left foot keeping the leg straight or have a slight bend if you need to. Raise the right foot behind, keeping the leg straight. Lean forwards as you lift, try to keep a straight line from the top of your head all the way down to the heel of the right. Do the same on the opposite side. Thank you to Richard Kravetz for sharing the above images

4. Mindfulness breathing technique… • High Five Breathing • You can practice this breathing technique before you start the chair yoga sequence, or at the end of the practice. • To start….use your index finger on the opposite hand and start to inhale through the nose, tracing your finger from the base of your thumb to the tip; as you exhaleout through the nose move your finger from the tip of the thumb to the base of your first finger, in time with your breath.…continue this movement on to the next finger. • Make sure you move your finger up and down in time with your breath…take your time and see if you can take a deeper inhale followed by an longer exhale as you continue across to each finger….just follow your breath…. • There is no time limit for this technique; simply • take the opportunity to sit still and focus on • your breathing…enjoying the nourishment of • your in breath and your outbreath.