Gentle Chair Yoga Routine - 25 minutes
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- Опубликовано: 25 ноя 2024
- Developed by the therapists in the Chronic Pain Service (now called the LEAP Service) at Toronto Rehab, UHN. This 25 minute chair yoga routine was created to provide you with a gentle exercise option that is chronic pain friendly. Remember that finding ways to keep moving everyday is one of the best ways to manage your pain!
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Legal Disclaimer: This video does not replace physical therapy or exercises prescribed by a medical professional. This video does not replace nor should you construe it as medical advice. Talk to your health care team before starting this or any other exercise program. Do not do exercises that are beyond your fitness or ability level. Have someone with you for the first few exercise sessions. Stop an exercise if it causes pain or too much discomfort. Seek medical attention if pain or discomfort persists. Never ignore or delay seeking medical advice because of anything said or done in this video. There are risks in any exercise program. University Health Network, Toronto Rehab, LEAP Service is not responsible or liable for any harm, loss, medical problems or other consequences you may suffer or cause resulting from the use of this video or reliance on information provided in this video.
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I’m 66 and this has become my morning routine as a moving meditation. Soothing voice and nice music.🎵
I love this routine. I am recovering from spinal surgery of 5 months ago and this routine is perfect for me.
Enjoyed the. Vidio I am 86years old retired Occupational Therapist at present in lockdown (1month) discovered the pleasure of following you
This video is great! Thank you for posting it to RUclips.
What I especially like about this video is the amount of time holding the stretches; most videos don’t give enough time. I also appreciate repeating movements a number of times. Thanks for posting these.
Best chair yoga practice I've ever encountered. Really appreciate having two versions. Thank you for sharing this with the world.
Excellent routine. Easy to do. Immediate benefits. I follow this routine several times a week.
I've been doing yoga every morning with these women for months now. I feel like they are my friends! In my living room! On my big screen TV!! I enjoy their smiling faces and easy to follow poses. Thank you for adding some gentle yoga to my life ladies!
OMG, thank you! This is the only yoga video I can actually follow.
I started this video in September of 2019 and have been at it almost every day since them. Once I learned the routine I turned off the sound and put my own yoga music from Pandora on for sound. I have gotten stronger and am now able to get down on the floor for my long-time routine. I have chronic pain from osteoarthritis and have had a hip and knee replacement on my right side and am slowly making progress in my range of motion. Thank you so much for this!
Excellent idea. That relentless drum thing is not relaxing to me at all. I much prefer something more tuneful. Thanks for the comment. I just started and was wondering if I could follow without the verbal instructions. LOL. Maybe soon!
So happy I came across this routine. I will def incorporate this practice into my daily life. Thank you!
Wow, I really enjoyed that. I can feel that my body at 70 has been stretched and moved but not so much that I will be sore tomorrow. I am going to pin this to my bar so I can do it again and again until I need to move to harder stuff. thank you so much. xx
Wonderful!
Thank you for a starting point and a safe sequence of exercises that I can complete, I was looking all over the internet and finally landed here with gentle exercise in a chair on RUclips.
Thanks for a beautiful gentle practice, the women were great & so was the music & your gentle voice.
This routine is amazing. Much better for me than the gym chair yoga class that moved quickly and was not soothing. A million thanks.
Wonderful. I like all the modification options for more or less challenge, sensation, etc. Thank you.
Hello Amy, How are you doing?
Your Yoga has literally SAVED our lives. Thank you, Thank You, Thank you!!💙💜
LEAP creates such wonderful yoga classes!!
I'm 68 and have a drop foot and pain from nerve damage so standing exercises are very difficult for me. This was helpful in releasing muscle tension while meditating on Jesus through each pose after riding my stationary recumbent bike. It brought me into a peaceful state for the day. Thank you. I'll use this one again for sure.
Thanks for this. I've tried it once, and I plan to do it daily whenever possible. I was struck with acute onset inflammatory polyarthritis two and a half months ago, and went from being active, flexible, strong and fit to practically immobilized. My meds have now wrecked my sleep. But I can do the mildest form of this routine before bedtime, and maybe in the middle of the night I can try some of the poses while seated on the edge of my bed. I am grateful to be able to do yoga again.
I am a morbidly obese, 380 lb individual. I never thought I could do yoga, but I LOVE this video. I find myself looking forward to doing it on my lunch break. It is challenging enough to be of use, but not overbearingly difficult.
Thank you so much for your comment! We are so happy that this video has been useful for you. We are planning on uploading a Tai Chi video soon, so be on the look out for more material!
Cara, I'm so happy to hear this. Looking forward to it. I've been doing the chair yoga every day for the past month and have noticed a positive difference in my joint pain and insomnia. Can't wait to try your floor mat routine as well.
Mary P. McClure i
Mary P. McClure Good for YOU!!
Tess R r
I am 80 yeas old and have been going to physical therapy for a few weeks (which helps) but when I found you, I have been doing yoga every morning also. I am feeling so much better and am less stiff. Thank you for you.
Hello Carolyn, How are you doing?
I love this routine! Not only does it give me something to do inside while social distancing, it's surprisingly energizing. Thanks.
I came upon this video a few years ago and absolutely love it. Thank you for sharing.
My husband and I who are seniors do this chair yoga routine every morning. We tried many others, however this one is definitely the best. Really helps us stay limber and reduces the kinks in our bodies. So pleased we found this video. Thank you Cara & Allison.
I had a TKR in the summer and got an infection. The prosthesis was removed in November and a knee spacer is in place. I am a yoga teacher but I’m still finding it very hard to exercise or even walk. These exercises are very doable. I still use props and make some modifications though. I have a long recovery ahead, so I’m so happy to have found this video.
I love chair yoga! I have lots of inflammatory issues and can’t do standing or laying on my back poses. This is perfect! Thank you! I love how soothing this is!
I started doing this routine a couple of weeks ago, with the goal of easing back into exercise safely and avoiding injuries that could result in an ER visit during a very inopportune time. You could say that COVID-19 led me here! I end my every-morning session feeling relaxed and refreshed and strong. My posture and breathing and attitude are noticeably improved throughout the day. Well done, ladies! Thank you!
Hello Brenda, How are you doing?
Wish I could buy this on DVD. Awesome!
Music with this gentle yoga brings me back daily. Its mesmerizing sound, gentle movements with breathing reminders are so familiar to my younger experience ❤
Thank you so much! I have osteoarthritis plus degenerative disk disease: 2 of the C's, 2 of the S's, and 3 of the L's. I'm also pre-osteoporosis and have developed scoliosis. And I have nerve damage in my knee which keeps me from being able to get on my knees. I love yoga but all the routines I used to do required getting on the knees part of the time. I love this routine! It gives me the workout and relaxation and energy I need. And I'm thrilled that it's created by professionals.
try this! ruclips.net/video/sFuDADfv8Tw/видео.html
Right?? You sound like me and im so glad i found this video. I hope you are doing really good🌱🌿
Another beautiful chair yoga sequence! They are some of my favorite classes to film as well. Thank you for sharing this practice with us❤
***THANK YOU***!!! I'm almost moved after I found this video and just did the seated routine... Many years ago I did therapeutic yoga in Vancouver,(I'm a Can. Citizen, but born in South America where I had to come back for family reasons) - I'm a Senior, over 70, with major depression and severely out of shape and with pains and impairments of all kinds, away from any resources other than internet - so I rely very much on videos and podcasts. I've found some good gentle exercises, but never a full modified yoga routine with familiar instructions - which brought me right back to my beloved Canada, hearing the accent, the gentleness and consideration of the instructor -- brought me back to the voice of my Iyengar teachers of years back, who wisely reminded people to work at our own pace and limitations. I made myself a promise to do this every day - and I think it's going to help me recover a bit and get on -- you're giving me hope. Thank you so much, bless you!!!
Thank you so much for your comment! It is amazing to hear how our video is being used all over the world. We appreciate hearing your story, and hope that you are still finding gentle yoga to be a helpful tool. We have recently added a Tai Chi and Qi Gong video. Feel free to check it out here: ruclips.net/video/pa_I5NAOW4k/видео.html
Found this site 5 months ago and was really enjoying the exercise but my activities were somewhat curtailed by having to undergo a triple by pass heart operation two months ago, but now well on the way to recovery and once again enjoying the exercises. I always feel so much better after the morning session and the stretching etc really does help to strengthen and adds a little suppleness to my old muscles and joints. A big thank you to the good people of Toronto rehab service.
I had my hip replaced just days before the lockdown, and did not go in for PT. Needless to say, recovery was much slower and more painful than my previous hip replacement. I happened upon your chair yoga videos a couple months ago, and have been doing one of them each morning. I just love it - and hate when I miss I day. Thank you so much!
I teach chair Yoga on RUclips, and have watched this video several times. Using two people to demonstrate modifications is brilliant!
One of the best for me. Like the seated/standing combos and choices if a pose isn't comfortable. Thank you.
I’ve been doing yoga for 50 years and still found this a very satisfying class.
Just did it again a year later. Still one of my favourite routines.
Still returning to this video.
Still doing this one. Thank you.
Did it again this morning with the Atlantic Ocean in the foreground. Still a favourite class of mine.
Here I am again.
I've been doing this every day with my 93 year old mother in lockdown. It's ideal as, although she has limited mobility, she can do all the exercises. And for me it's a great stretch after a morning working from home at the computer. Thank you!!
Hello Mary, How are you doing?
This is excellent. I have been teaching yoga for 11 years. I teach at least one chair class a week. Watching other chair classes inspires and freshens my classes. This one is wonderful.
Hello Deanna, How are you doing?
Great 👍 idea to have the TWO versions side by side. Very helpful for me, an instructor, to get different perspectives and some new moves, like standing bicycle. Thank you! :-) 🙏
Day 2, I Love this video. The music the constant reminder to breath. I am 57 yes old, 159 lbs size 18. In a lot of pain. But video is helping in so many ways. I also like the ending to relax and Breath. Thank you to whom ever created this video.
I have been practicing your yoga exercises for about 40 days now and I am so grateful. I spend my days now walking tall, with confidence and feel strong. Thank you from the bottom of my heart.
That is fantastic! We are thrilled that you have found this video useful. Good for you for sticking with it long enough to start noticing the benefits. We have just posted another video which is a gentle Tai Chi and Qi Gong sequence. Feel free to check it out here and let us know what you think: ruclips.net/video/pa_I5NAOW4k/видео.html
Terry Yeatman /
Really think this chair yoga is one of the best.
Great video, thanks so much for sharing!
I have FINALLY found a yoga routine that actually benefits me and I love everything about it. I can focus on this. I try to meditate all the time but this yoga video is perfect for me to meditate AND do yoga at the same time. Being mindful in the now moment is great for my soul THANK YOU ‼‼ THANK YOU ‼‼ 💜
Hello Diane, How are you doing?
Hi again well I have done this for a week now and it is really helping in the am to loosen up and relieve morning back pain and I am good for the entire day.
Hi IM 58 with some disabilities i started a seniors class on a mat but found it to painful on my knees hips and feet so i found your video started it on wednesday and im finding it much more helpful without the discomfort Thank You for helping find what works for me
Thank you! It will be a part of our weekly schedule.
My wife and I love your videos. We alternated between 4 different ones on a daily basis. We are elderly and find the stretching and strengthening help us sty more flexible as we both have back problems and arthritis, they are quite helpful. Thank you.
Fantastic! Thank you for this. Its going on my channel of favorite workouts. A lot of the chair yoga routines are just simple stretches but this program makes me feel like I'm actually doing yoga poses. I have chronic back pain and am in need of a hip replacement, plus I have osteroarthritis in many joints and fibromyalgia. I could do this every morning.
You're so welcome! Thank you for sharing your experience!
Love this! I have been doing this daily for a couple of weeks. It has helped greatly with my overall well being including mild anxiety issues. Thank you so much.
Hello Alicia, How are you doing?
I really liked all the yoga exercises shown trust the backache will heal with these exercises. Thanks
Enjoyed your presentation and participated this morning. Even with a knee is need of surgery, I was able to do these movements with little modification on the standing movements. Thank you!
I love this routine it’s helping with my mobility issues due to health problems thank you
This is my first time using this video. It was great to have some instruction during this time when our YMCA is closed. Thanks for this quiet stretch. Glenda Carper
Thank you for sharing this video. FINALLY a chair routine that is gentle. Wonderful to find an activity that I can do with my physical limitations.
This was very nice. Works perfectly with my out of shape body and arthritis. thank you
This is a great class. Very easy to follow and I always feel good when completed.
Love this! It's making such a difference in my body. Definitely recommend!
Thank you ladies! This was an outstanding yoga session. Being able to use a chair helps me so much with balance issues and makes me not afraid to try the yoga poses. I feel great after doing this!
excellent, the wife and I are in our seventies and found this video really helpful. Gentle, with no worries of toppling over etc. The music and voice over were relaxing and the young ladies presenting the video did so in a most enjoyable way. Thanks
This is the best chair yoga routine I wake up with a achy back every morning and this routine eliminates all the pain for the day
What a great video! Loved the break for yoga.
Hello Kim, How are you doing?
I have dearly missed yoga since a stroke paralyzed my right side three years ago. This routine was terrific! I didn't do it all perfectly. Who ever does an entire yoga routine perectly anyway? But I did pretty darn good. It looks like I have a new daily practice.
This is one of my absolute favorite yoga videos. I come back to it whenever I need a reliable practice or if I'm experiencing pain or fatigue. Right now I'm 3 mos postpartum and experiencing sciatica pain and this felt so good to start my day with this while baby naps. Thank you!!
Good work ladies, this is needed by many!
I'm so happy that i found you. It's a great video, perfect to get me moving again.Blessings and thanks to you all.
Love this. Thanks so much. I have fibromyalgia, arthritis, type 1 diabetes and chronic pain. This is so easy there are no excuses not to get going and it feels so good!
Omgosh i saw your comment and said wait did i see this video already? You are exactly my issues.
Cara & Allison...... I love "our" chair yoga ❤️ Thank You Judy
Hello Judy, How are you doing?
This is ideal exercise for seniors who are self-isolating at present. Calm, gentle, effective and nothing in it to make you feel inadequate. Just brilliant.
Have been missing my Chair Yoga class terribly since Quarantine. I have been doing it 3 days a week for a bout 8 years. I do quite a bit out of the chair and I am thrilled with your classes. I can adjust them. Your instructors are Brilliant!. Thank you, I will survive this lockdown!
Hello Diane, How are you doing?
I’ve just discovered this and Cara’s other yoga video! And I’m so glad - both gentle, adaptable, easy and you can feel the stretch!!! Thanks Cara!!!
Hello Sarah, How are you doing?
This was a great yoga video. I have hip issues and this offered enough exercises for me.
I was just referred to your channel by the Casey house physiotherapist. I'm really glad that she did. Your exercise routine is simple and very effective.
After trying out several chair yoga videos, I keep going back to this one. I Love the music, it keeps me wanting to do more. I have been doing this first thing in the morning daily for a month now and find I have improved immensley in this short time. After being out of shape for a few years this is the perfect practice for me to get me going again!! I also do the mat video after for extra stretch. Thank you Cara and Alison!!!
Thank you for your good video. I love those exercises. God Bless. USA follower
Thank you so much for sharing and uploading this information! I suffer so much from pain and stiffness. This gives me hope. Many blessings!
Thanks man
Thank you very much! I am obese and wanted to start practising easy yoga, most of other routines are too difficult for me and even if they have the word "gentle" in the description they are not gentle or easy at all, but this one is really easy and ENJOYABLE, meaning I do not feel like I'm suffering doing this and I have no pain during or after I finish. I will be waiting for more gentle yoga/ chair yoga videos from you!
Thank you so much for your comment! We are so happy to hear that this video is gentle enough and enjoyable too! We have recently added a Tai Chi and Qi Gong exercise video - feel free to check it out here and let us know what you think: ruclips.net/video/pa_I5NAOW4k/видео.html
This was a wonderful chair routine for my physicial limits, of back , hips and legs. It was very gentle and very easy to follow, and appreciated the two people as models, so I could follow the one that would work for me. Thank you so very much for your help, I will tune in regularly. Namaste.
Really enjoyed this class. I like that you can either do the poses sitting or standing. They are also simple to follow. I'm a senior and my body just doesn't work as well as it did in my younger years. Doing these exercises help me to be strong and flexible. My back gets stiff so these poses help unstiff it. I also love the music. Very soothing. Thanks!
I have progressive MS and have very little use of my lower body. I love this video and use it frequently. I started practicing yoga in the early '90's and miss my more active days of practicing on a mat, however, this gentle sequence is perfect for my abilities today! Thank you.
Me too! This rocks for me!
Thank you for this video! I have auto immune diseases one of which is rheamatoid arthritis. So proud to have completed this video. Please keep them coming for people who are disabled.. Even thou I have pain everyday I know excercise is very important. I also follow a clean eating plan.🤗❤️
I am 71 and had polio as a child. As I age the polio symptoms return - not the disease, but just the symptoms (Post-Polio Syndrome) and I never thought I could do yoga, but after just my first session with this video I am encouraged, as well as feeling better in my breathing already and more peaceful/cheerful. Thank you for a dignified, realistic video. I will be back every day, and hope to get my husband to join me - he is 72, still works full time with Mentally Delayed adults and is quite fit, but I think this will help him too. Thank you again.
I started doing chair yoga after working out and wow I feel so good and way less sore thank you cara
Finally, some yoga that truly takes into consideration achy and painful joints. Some days, I feel I can do almost anything and other high inflammation days, I need very gentle treatment. Sometimes, I can't get down on the floor. Thank you for this. Subscribed!!!
I am new to yoga, and knew that I would never been able to get up off the floor:) I tried a couple of videos and this one is by far my very favorite. It is just enough to stretch out all the muscles I want to help, without causing pain, although after 21 days, I can still feel the stretch. Thank you very much for making these videos available.
I've been getting really depressed. I hurt my hip in 2018 and the doctors are finally saying my hip is shot and because of Covid there is a 5-8 month waiting list for hip replacement surgery. My right knee i was told had a torn meniscus that was last July. It is something much more because I was relying on my right side its bone to bone and it is excruciating. I was feeling sorry for myself because now I have to mentally prepare myself to just get out of bed. I walk like im 80 and I have to live with this and I just turned 51 and my whole life ive loved working out or taking a 5 mile walk. I came across these videos today and they were made by people who know about and work with chronic pain. It felt so good to do an arm workout in a chair (I can't stand to long) gentle chair yoga and now I'm going to watch something about strengthening your hip flexor. Boy have i really gotten out of shape but am so grateful i came across these. Feels so damn good to just move!
We are so glad you are moving!! Keep up the great work, and thanks for sharing a bit of your journey. We wish you well.
Thank you for this video. I'm a Canadian, now a resident of Costa Rica. Do this practice every day without have pain the next day. Have watched the chi gong vid and will definitely be adding it also. Hope you will do other videos in the future - 25-30 minutes is perfect. I can always fit it i to my day. ❤
Hello Dianne, How are you doing?
I used to do yoga all the time and i was so fit and happy. Then menopause hit along with some really bad joint problems (all of them). And i somehow pulled every muscle in my right side the other day. And ive gained 50lbs in what seems over night. I finally remembered (yeah, memory is shot also) to try this and i love it!! It was just right. I made sure i was all wrapped up so i wouldnt hurt my side more. Id like to get a shorter chair but I feel good and hopeful for the first time in a long time, so, thank you ladies, im going to try to do this day and night because my sleep is absolute shit again also and i know this helps🕉💜
Perfect for a shared seated yoga group! Use it often!
Thank you so much!!! I feel so much better! With my disability I didn't think I could do anything.
Great chair yoga! Very gentle on my back problems! Thank you!
This is just what I need right now thank you so much. I will share more after I have been doing it for a few days.
Hello Linda, How are you doing?
Exactly what I was looking for Cara Kircher. Thank you so much!
Really enjoy your sessions. Would love to see more.
I came across your chair Yoga routines quite awhile ago, subscribed, and gave the routines I'd been doing a thumbs up but never added a comment. This video has helped me numerous times when experiencing either physical issues and/or a mental downer. Both of these needs are always satisfied, when I've completed your routine, especially, the acute mind body connection I'm able to achieve. Thanks so, LEAP!...Anastasia
Thank you, Cara and Allison, this has really helped my neck. When I started I could not turn my neck 90 degrees and it made a grinding noise. Now I can turn it fine, with much less pain, and can hardly notice any noise in my neck. Thank you.
This is wonderful! I am rehabbing a torn calf muscle and am new to chair yoga. This really helps and feels great!
Excellent gentle and calming yoga video for beginners and intermediates and seniors. Love it.
Hello Louise, How are you doing?
I love this.I can't get in the floor and these are perfect. Thank you!!!
Hello Debra, How are you doing?
I still love this eight year old video, and I'm so enthralled with how Cara and Allison look during the chair assisted Warrior Pose. Your matching outfits with this pose is a cool look. I like doing the pose too since it helps balance ability and stretches and strengthens legs and hips. I also love other Leap service videos and do them to diversify my work-outs.
They are such wonderful instructors! I agree about the matching outfits too!!☺