--- In this yoga session, you will experience gentle chair yoga, specially designed for seniors. Chair yoga is a safe and accessible way to improve flexibility, balance, and mobility – all while sitting or using the support of a chair. This practice helps reduce joint stiffness, promotes healthy breathing, and can enhance your overall well-being. You don’t need a screen – just listen and follow the instructions. Let’s begin. --- Sit comfortably at the front edge of your chair, feet flat on the floor, hands resting gently on your thighs. Lengthen your spine and relax your shoulders down and away from your ears. We begin with a gentle breathing exercise to center ourselves. Breathe in slowly and deeply through your nose and feel your belly rise. [Pause 3s] Exhale slowly through your mouth, let your shoulders drop, and release any tension. [Pause 3s] Breathe in deeply once more, filling your lungs completely. [Pause 3s] And exhale, relaxing your jaw and neck. [Pause 3s] --- Now we warm up the neck and shoulders. Gently tilt your right ear toward your right shoulder and feel the stretch on the left side of your neck. Keep your shoulders relaxed and your jaw loose. [Pause 6s] Slowly roll your chin to your chest and then bring your left ear to your left shoulder. Only go as far as feels comfortable for you. [Pause 6s] Bring your head back to center. Now look over your right shoulder and gently turn your head. [Pause 4s] Return to center and look over your left shoulder. [Pause 4s] Come back to center. Now lift both shoulders up to your ears and then roll them in a smooth motion backward and down. This helps release tension and improves shoulder mobility. [Pause 7s] Continue rolling your shoulders slowly backward, breathing deeply in and out. [Pause 7s] Now change direction and roll your shoulders slowly forward. [Pause 7s] Let your shoulders drop and relax your arms at your sides. --- Now we open the chest. Interlace your fingers and gently place your hands behind your head. Press your head lightly into your hands and lift your chest, drawing your elbows wide apart. Feel the gentle opening across your chest and shoulders. Keep your back straight without arching too much. [Pause 10s] Release your hands and place them back on your thighs. Next is a gentle twist. Place your right hand on the outside of your left thigh and your left hand on the back of the chair. Inhale, lengthen your spine, exhale and gently twist to the left, looking over your left shoulder. Both feet remain flat on the floor. [Pause 7s] Return to center. Switch sides: left hand on the outside of your right thigh, right hand on the back of the chair. Inhale, lengthen your spine, exhale and gently twist to the right. [Pause 7s] Return to center. --- Now we stretch the sides of the body. Reach your right arm overhead, your left hand holding the chair for support. Lean gently to the left and feel the stretch along the right side of your body. Both sitting bones stay on the chair. [Pause 7s] Return to center and lower your right arm. Now lift your left arm overhead, your right hand holding the chair. Lean gently to the right and stretch the left side of your body. [Pause 7s] Return to center and lower your arm. Next is a gentle hip mobilization. Place your right ankle on your left knee, forming a figure four shape. If this is uncomfortable, you can simply cross your ankles. Sit up tall and gently bend forward from the hips until you feel a comfortable stretch in your right hip. [Pause 8s] Sit back up and place your right foot down. Switch sides: left ankle on the right knee or cross your ankles. Sit up tall and gently bend forward, feeling the stretch in your left hip. [Pause 8s] Sit back up and place your left foot down. --- Thank yourself for taking time for your body and mind. Regular chair yoga helps maintain mobility, reduce stiffness, and support your independence. Just a few minutes of gentle movement a day can make a real difference. And a greeting to the birds outside. ---