Gentle Chair Yoga Routine - 25 minutes
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- เผยแพร่เมื่อ 13 เม.ย. 2014
- 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.
I’m 66 and this has become my morning routine as a moving meditation. Soothing voice and nice music.🎵
i have suffered from chronic neck and lower back pain since a really bad accident 2 years ago - i had to relearn to stand and walk - with no help offered by the medical services - i am over 60 so i am invisible - this looks to be exactly what i am after rather than drugs - my lower back pain has even prevented me from the 1/2 marathon walks i used to so enjoy every week - i am now obese and my doctor is convinced all i do is stuff pies and cakes and creamed confectionery into my mouth - i dont - i am nearly vegetarian in fact and have never done the sweet food trail - so thanks in advance for providing these simple chair exercises and i look forward to being able to go on my 1/2 marathon walks again - p.s. i wont rush i will take my time and build my strength
I love this routine. I am recovering from spinal surgery of 5 months ago and this routine is perfect for me.
Best chair yoga practice I've ever encountered. Really appreciate having two versions. Thank you for sharing this with the world.
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
Excellent routine. Easy to do. Immediate benefits. I follow this routine several times a week.
I love this routine! Not only does it give me something to do inside while social distancing, it's surprisingly energizing. Thanks.
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.
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!
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!
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.
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: th-cam.com/video/pa_I5NAOW4k/w-d-xo.html
Terry Yeatman /
Really think this chair yoga is one of the best.
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?
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!
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.
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 greatly relieved my neck pain in just two weeks. Amazing!
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.
This video has a lot going for it. 25 minutes is doable, I feel stretched out and my muscles feel warmed up for the day. Chronic pain and nerve damage as well as arthritis in knees and other areas keep me from regular yoga. This video also gets right to the point, Not a lot of chatter and just enough direction.
Hello Irene, How are you doing?
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.
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 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! th-cam.com/video/sFuDADfv8Tw/w-d-xo.html
Right?? You sound like me and im so glad i found this video. I hope you are doing really good🌱🌿
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.
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.
This was a great stretch. Being in quarantine and 6 months after a total knee replacement, these were stretches that I could complete. Thank you
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 TH-cam.
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?
OMG, thank you! This is the only yoga video I can actually follow.
So happy I came across this routine. I will def incorporate this practice into my daily life. Thank you!
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.
Enjoyed the. Vidio I am 86years old retired Occupational Therapist at present in lockdown (1month) discovered the pleasure of following you
Cara & Allison...... I love "our" chair yoga ❤️ Thank You Judy
Hello Judy, How are you doing?
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?
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 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?
This video is great! Thank you for posting it to TH-cam.
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!
love this & love your chimes, so relaxing, thank you!
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: th-cam.com/video/pa_I5NAOW4k/w-d-xo.html
This is wonderful! I am rehabbing a torn calf muscle and am new to chair yoga. This really helps and feels great!
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!!!
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?
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?
Exactly what I was looking for Cara Kircher. Thank you so much!
***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: th-cam.com/video/pa_I5NAOW4k/w-d-xo.html
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!
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 soothing experience. feel good!!!
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.
Another beautiful chair yoga sequence! They are some of my favorite classes to film as well. Thank you for sharing this practice with us❤
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!!
I have just discovered chair yoga and am loving it! Good video.
Thanks for this relaxing moment. The students and I loved it.
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.
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
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.
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.
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.
One of the best for me. Like the seated/standing combos and choices if a pose isn't comfortable. Thank you.
Great video, thanks so much for sharing!
Thank you! Best chair yoga I've found so far.
Thank you :) really nice and relaxing.
Thank you. I look forward to being present, to following a practice appropriate for me. I started with the gentle chair yoga and now I am adding the chi gong.
Hello Carolyn, How are you doing?
Your Yoga has literally SAVED our lives. Thank you, Thank You, Thank you!!💙💜
LEAP creates such wonderful yoga classes!!
I enjoyed following this exercise. Thank you for making it.
Thank you! I have CFS/ME and during lockdown I lost all my ability to do physical exercise. Steadily trying to build up tone again, and this is great. I find the 35 mins too much at present, but can split the video in half to do in 2 separate sittings.
Great chair yoga! Very gentle on my back problems! Thank you!
Thank you so much!!! I feel so much better! With my disability I didn't think I could do anything.
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!
Thank you Really needed that today. Missing my gym .Very relaxing.
Love this! It's making such a difference in my body. Definitely recommend!
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 sit all day and this is perfect!!! Thank you so much!! Much appreciated!
My grandson told me to start doing yoga for seniors a few days back doing this stay home time sitting. I feel much better already. Thanks so much 😍
This has been very helpful in relaxing me during this time of isolation. I enjoy the stretches and calming techniques.
Glad you enjoyed it!
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.
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 love this! I am rather sedentary, and this felt fabulous to do. I plan on doing this every day!
Cara, thank you for this wonderful video! I have been overweight most of my life and I never thought I would be able to do any type of yoga. Your video has made yoga possible for me. I've been doing the routine for about 2 months and have noticed a significant increase in my flexibility and balance. I hope you'll be putting out more videos in the future. Thank you so much!
Hello Karen, How are you doing?
I teach chair Yoga on TH-cam, and have watched this video several times. Using two people to demonstrate modifications is brilliant!
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 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.🤗❤️
This is a great class. Very easy to follow and I always feel good when completed.
This is a fairly safe sequence for most. I'd like to advise people to not place their feet against their knees as demonstrated (tree pose). Place the foot either below or above the knee in order to protect it. Plus, in Warrior I with chair, please keep front knee bent so that the knee is directly above the ankle or behind the ankle.
GailMichelleYoga thx
GailMichelleYoga Thx
I really like this video too! But the errors you point out are very basic to safe yoga. Did you have a chance to check the whole video for problems, GailMichelleYoga -- or any other teachers? Thanks!
The video clearly says to put the foot against the inner inner shin or thigh and is not against the knee. Her heel is against the thigh on one leg and the inner calf on the other. Generally, Warrior 2 is done with the knee behind the ankle or in line but the knees are a little forward in chair pose and is usually safe for a short stay in the pose.
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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.
Recovering from abdominal surgery. This video is just right to get me moving gently.
I've been doing this sequence for well over a year, sometimes trying other videos on alternate days, but I always come back to this complete series of moves. I have arthritis in many of my joints and I feel good about what I can do with this routine. I, too, would like to see one of about the same length, just a bit harder. I do feel so good after doing these gentle yoga exercises.
I just started using this routine and am finding it to be very helpful.
Hello Teresa, How are you doing?
I have just come back to this video after not doing it for a year and oh WOW I am so out of shape can't wait to see results again. This is my way to meditate as well thank you beautiful ladies ❤
Hi I've been practicing this yoga video for about 5 months at 3 times per week and I've noticed a big difference in all areas of my body. I love it. Thank you Thank you. I'll be doing this more often now. 💗
Hello Diane, How are you doing?
I have been attempting to improve my fitness levels over the last few years but feel like I’m not having much luck. Started with bursitis on my foot from taking up belly dancing , unfortunately gave that up after the second bout of foot bursitis . Then I’m slowly recovering from bursitis of the shoulder for months from over doing repetitive arm toning exercises. . Then I decided to increase my daily walks now I have knee pain probably from overuse.
Thank you so much for motivating me to keep moving by sharing this video....perfect and relaxing!
I really appreciate this video. Thank you!
Appreciate the girl on the left who gives a good idea of still exercising even if at a lesser level. Thank you for her beside the girl who is doing more extensive stretches.
Music with this gentle yoga brings me back daily. Its mesmerizing sound, gentle movements with breathing reminders are so familiar to my younger experience ❤
Excellent! Thank you so much!
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!!☺
Thank you ladies! This is the very best chair yoga I have found!!❤
I had surgery on my foot and can’t practice my regular yoga routine. With a little adaptation this one was just wonderful! Thank you so much.
Loved this gentle yoga. Tried a couple other videos and this is what I was looking for
Hello Linda, How are you doing?
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!
I have RA this was so wonderful! Namaste