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How to Teach Chair Yoga By Stacy Renz with Bethany Peabody as Model

Contraindications: THR = Hip replacement HA = Post Heart Attack TKR = Total Knee Replacement SS = Spinal Stenosis OP = Osteoporosis ? = Possible difficulty RC = Rotator Cuff Injury DDD = Degenerative Disk Disease (arthritis of spine)

Cat Cow Extended Child Happy Through Through the Mountain Baby the Hole Hole Forward

(Yogic Sleep) Fold

SS, ?THR SS, RC ?THR, ?DDD ?THR, ?DDD ?THR ?THR

Goddess Goddess One-Legged Bridge Eagle Eagle Arm Knee to Chest Side Bending Modification ?THR ?THR, ?TKR Head to Knee Seated Twist Rock the Baby Crescent Moon Through the Hole Chair Twist Side Bend ?THR, ?TKR THR, ?TKR ?THR, ?TKR ?THR, ?TKR ?THR, DDD

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Contraindications: THR = Hip replacement HA = Post Heart Attack TKR = Knee Replacement SS = Spinal Stenosis OP = Osteoporosis ? = Possible difficulty RC = Rotator Cuff Injury DDD = Degenerative Disk Disease (arthritis of spine)

Revolved Fish Rabbit Shoulder Blade Shoulder Blade Lateral Angle Stabilization (1) Stabilization (2)

?THR ?RC ?RC, ?OP ?RC ?RC

Shoulder Blade Shoulder Blade Shoulder Stretch Series … Stabilization (3) Stabilization (4)

?RC ?RC ?RC ?RC ?RC ?RC

Shoulder Stetches, Continued Head to Knee Head to Knee Variations…. ?RC ?RC ?THR, ?TKR ?THR, ?TKR ?THR, ?DDD, ?TKR

Head to Knee Variation Seated Spinal Twist Inner Thigh Stretch Wide Angle ?THR, ?TKR ?THR, ?TKR ?THR, ?TKR ?THR, ?TKR Contraindications:

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THR = Hip replacement HA = Post Heart Attack KR = Knee Replacement SS = Spinal Stenosis OP = Osteoporosis ? = Possible difficulty RC = Rotator Cuff Injury DDD = Degenerative Disk Disease (arthritis of spine)

Wide Angle Variation Warrior 1 Warrior 2 Warrior 2 with Shoulder Stabilization ?THR, ?KR, ?THR, ?SS. ?RC. ?HA ?THR, ?SS. ?RC. ?HA ?THR, ?SS. ?RC. ?HA Lateral Angle Lateral Angle Tree Triangle Chair ?THR, ?RC?, ?HA ?THR, ?RC?, ?HA ?HA, THR, ?RC ?SS Down Dog Separate Leg Head to Revolved Separate Warrior 3 Prep Knee Leg Head to Knee ?THR, ?RC, ?HA ?THR ?THR, ?DDD ?THR, ?SS, ?HA Warrior 3 Tabletop Wide Angle Forward Fold …Add a Twist ?THR, ?SS ?THR, ?RC ?DDD ?THR, ?DDD ?THR, ?DDD

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Contraindications: THR = Hip replacement HA = Post Heart Attack KR = Knee Replacement SS = Spinal Stenosis OP = Osteoporosis ? = Possible difficulty RC = Rotator Cuff Injury DDD = Degenerative Disk Disease (arthritis of spine)

Stork Pose Standing Twist Crescent Moon Crescent Moon Variation ?THR ?THR, ?DDD, ?OP ?THR, ?SS, ?OP, ?HA ?SS, ?OP, ?HA Wall Push Wall Down Dog Wall Dolphin Plank Dolphin Down Dog ?RC ?RC, ?HA, ?OT, ?DDD ?SS, ?RC ?RC, ?HA, ?OP Wall Bridge Wall Fish Supported Child SS, ?DDD, ?OP SS, ?DDD, ?OP Rule of thumb regarding hip replacement: Because hip precautions vary with the type of surgery, kind of hardware used, and the patient herself, ask the patient take this list to her surgeon and ask the surgeon to check off what is acceptable for that patient.

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General Guidelines for Chair Yoga The space where you teach chair yoga could come with its own inherent limitations, such as

• Limited space. • Limited number of chairs. • Limited access to wall space.

That means that some of the poses in this handout will not be possible. You do not want to run out of things to do in your class so be prepared ahead of time to focus on some of the more subtle aspects of yoga, such as

• Thorough warm-ups for all the joints. • Mudras (be sure and review contraindications for the mudras you use). • Breath meditations. • Simple pranayamas (Ujjayi, alternate nostril, 3-part breath, 3-part inhale, 3-part exhale, work up to

simple retention of extension of the inhale or exhale). • Mula bandha. • Uddianabandha. • Simple standing postures for strength, stretching the hip flexors, and balance where they can hold onto

the chair. • Teaching them something new about breathing or some other aspect of yoga. • Focusing on a certain organ system for the day, such as liver. • Seated yoga nidra. • The Yamas and Niyamas.

You might also make them a simple handout on one aspect of your teaching that day. Many older folks are “old school” and like written material to refer to.