“It's fun for me to work with older people because I have to be so creative and problem-solve in my sequencing and thinking, which really lends itself to growing more in my work life,” Rubin said.įor more information on Rubin and her classes, visit. Rubin describes these at-home sessions as “individualized” and “specialized.” Each private class is tailored to the client to maximize the benefits of specific yoga postures for that individual's condition. In addition to her bi-weekly group classes at the West Side Y, Rubin teaches one-on-one sessions. “But the completely natural piece that comes along with yoga and keeps people coming back is the mindfulness. Upon completion, switch to your right arm over your left arm. Hold this position for several deep breaths. Interlace your fingers and raise your elbows slightly, arching your back a bit. “On a physical level, it's a lot about strength and balance, combined with maintaining a healthy range of motion,” Rubin explained of her osteoporosis-tailored sessions. Cross your left arm over your right arm, and bend your elbows to bring your forearms together. Rubin emphasizes spinal health in her sessions to eliminate pressures on the spine, which often increase fracture risks. A This posture can be adapted depending on the range of motion in your shoulders. Ardha chandrasana (Half Moon Pose variation) Christopher Dougherty. Press into your feet, take a deep breath in, and straighten your legs to stand upright. Osteoporosis causes bones to become weak and brittle, increasing susceptibility to fracture. Bring your finger tips to your waist and maintain a slight bend in your knees. “The chair is simply a tool to do that.”Īfter noticing the high numbers of older women attending her classes, Rubin began researching osteoporosis, a bone condition that primarily affects post-menopausal women. Welcome to chair yoga Come join our senior yoga group where you can move, stretch and relax the gentle yoga way This is a one hour live recording of Jan Ho. “It's all about how I can help this population move their spines and bodies in all of the ways capable of moving,” Rubin said. A great starter pose: Sit up tall at the edge of your seat and place your hands on your waist. Aside from seated work in the chair, much of the session consists of utilizing the chair for support as students complete a sequence of side and shoulder stretches, standing twists, and resistance training with therabands. 12 Chair Yoga Poses for Older Adults Ujjayi Breathing.
Chair yoga sequence for seniors how to#
I had to get creative with how to adapt a yoga practice for older adults using a chair for stability.”Ĭhair yoga is a practice that modifies yoga poses for older adults. “Vinyasa requires a lot of up and down and for older people, that's just not feasible. “I knew nothing about it,” Rubin said of her initial hesitance about shifting from teaching alignment-based vinyasa to chair yoga. Rubin, 36, stumbled into teaching chair yoga after the West Side Y needed a quick replacement instructor. With the help of a chair and yoga instructor Marci Rubin, around 30 seniors stretch, bend, and twist at the West Side Y every Monday and Friday during the hour-long chair yoga sessions.
The newest population of yogis on the Upper West Side? 70- and 80-year olds.