Yoga for Seniors with Jane Adams (2nd Edition): 3 Complete Practices

Level 1 is the gentlest practice, all performed seated in a chair. Level 1 has gentle range-of-motion exercises for joint health and mobility, and easy strengthening movements. You'll work your body as fully as possible while seated in a chair. Good posture and full deep breathing are emphasized throughout.

Level 2 alternates movements performed seated in a chair with movements performed standing alongside and holding onto a chair for support. There are a wide variety of movements to stretch and strengthen the body and many movements to increase foot, ankle and leg strength and to improve balance. This segment ends with a short relaxation and meditation section.

Level 3 also alternates chair-seated and standing movements, but is a longer and stronger practice than Level 2, with more time spent on the standing and balancing poses. This is perfect for more active seniors who want a somewhat challenging and full body complete yoga practice, but who don't want to get down on the floor.

Easy standing movements to gently warm up muscles throughout the body.

Movements for stronger and more supple back, side torso and abdominal muscles. Also includes strength and range of motion exercises for the feet and ankles to prepare them for the balancing exercises in the following section.

This segment has many easy balance exercises and modified classic yoga balance poses to strengthen your feet, ankles, legs and hips and to improve balance. Regular practice of balance exercises is the most effective way to maintain and improve balance, which is essential for living a full, active, independent life.

These movements, all done seated in a chair, will increase the strength and mobility of your shoulders, arms, upper back, hands and wrists.

This section has easy versions of classic yoga standing poses (Warrior 1, Warrior 2 and Triangle) and a Sun Salutation based sequence performed with a chair. Standing poses work the entire body and are especially good for increasing strength and flexibility of the legs and hips. This section requires a yoga mat or non-slip surface. You might also want a second chair for stability.

These seated poses will gently stretch muscles of the hips and torso. After the stretches, this segment closes with a short relaxation and meditation.

Please watch this segment first before doing the active practices. It presents an introductory overview of the practices in this program so that you can find the right level for you and also gives guidelines for practicing safely.