Chair and Senior Yoga

Transcription

1 Chair and Senior Yoga 20-hour program Instructor Training Manual Luke 2:10 (MSG) The angel said, Don t be afraid. I m here to announce a great and joyful event that is meant for everybody, worldwide: A Savior has just been born in David s town, a Savior who is Messiah and Master.

2 Table of Contents About your Instructors... 4 Certification Accountability Hours and Process... 5 Session Scripture Study... 7 What is Makes Holy Yoga Holy?... 8 Benefits of Yoga for Older Adults... 9 Teaching Methodology Using Props Alignment Session Scripture Study Breath Weaving the Word Range of Motion Movements Seated Poses Session Standing Poses Balancing Poses Eagle Half Moon Boat Standing Extended Leg Session Scripture Study Forward Folding Poses Twisting Poses Backbending Poses Arm Balancing Poses Yoga Push Up Upper Body Stretches Session Lower Body Stretches Resting Poses All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

3 Session 1 Core Exercises in a Chair Resistance Training Special Needs Populations Dealing with Death Sequencing Marketing Chair and Senior Holy Yoga Resources... 56

4 Chair and Senior Holy Yoga About your Instructors Christina Mroz s mission is to inspire complete movement to people of all ages and all abilities. With over 1000 hours of yoga training and more than a decade instructing yoga and Pilates, Christina understands how the human body works and the common postural issues people face. Christina teaches classes to babies and parents, children, older adults, people with disabilities and pregnant women. Christina has been leading class for older adults in a chair for over a decade. She finds great joy in empowering people to move their bodies within the context of their abilities. Her passion for working with older adults in contagious and joy-filled. Christina is the host of the Pre-Natal & Back Care Holy Yoga DVD and the Kids Holy Yoga DVD and is co-author of the Kids Holy Yoga Scripture Cards. She is the Director of Holy Yoga s Specialty Training Programs, which include Baby/Toddler Holy Yoga, Chair/Senior Holy Yoga, Pregnancy Holy Yoga, Holy Yoga with Weights, Holy Yogalates, Kids Holy Yoga, and Adaptive Holy Yoga. Christina resides in Wisconsin with her husband, Michael and children Hannah, Kaleb, Elsa & Ellianna. Kerry Tomberlin began practicing yoga in 2002, excited to find an exercise regimen that she could do at home that didn t leave her so sore that she couldn t walk the next day. Nine years later, God opened the door for her to begin teaching at a local retirement community. Her initial training was with YogaFit, but then she later discovered Holy Yoga while surfing the internet and could not quiet her spirit to the call of combining Jesus and yoga. She got her Holy Yoga certification in 2012 and currently teaches both secular and Holy Yoga classes. One of Kerry s driving passions is teaching yoga to those who might be intimidated to come to a traditional class (those who are older or perhaps have some type of physical or spiritual trauma in their bodies). She enjoys breaking down poses in a way that any and every body can find success. Kerry loves to learn and has been blessed to be able to take several trainings with Holy Yoga, including Masters, Therapy, Chair, Touch, Yoga with Weights, and Leadership Development. Kerry lives in the village of Bosque Farms, New Mexico, with her sweet husband and two teens. 4 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

5 Chair and Senior Holy Yoga Certification Accountability Hours and Process You can expect to spend no fewer than four (4) hours a week on the requirements of this certification. Below is an outline of how to meet the hourly requirements. PRAYER/MEDITATION: 30 minutes weekly Just as Holy Yoga is a discipline, prayer and meditation are disciplines. Please allocate at least 30 minutes weekly to the posture of prayer and meditation for your role as a Chair Holy Yoga Instructor. READING: 1-2 hours weekly You have one required text reading for your training: Holy Yoga by Brooke Boon. Your session outlines will indicate when and how much of this book you are to read weekly. Your manual will also indicate any additional readings which will be on the Holy Yoga website for your viewing. VIDEO VIEWING: 1 hour weekly You will be required to view and practice along with the specific postures we are studying that week. Your manual will outline when to watch the videos that are housed on the Holy Yoga website. PRACTICE: 1 hour weekly You are required to practice yoga with a limitation at least one time per week for 30 minutes and submit a reflection about your experience on the Training Center. The limitations will be provided to you by your instructor. WEBINAR/CALLS: 2 hours weekly As outlined in your training calendar, you will be required to join the 2-hour webinar/call sessions. There are four sessions. The sessions are recorded, if you are not able to attend the live class. PRACTICUM: 4.5 hours Acquire 4.5 hours of Practicum training, which includes assisting, leading, and adjusting Chair/Senior Holy Yoga classes. You will be required to teach three community or private classes to a person or group of people who would utilize a chair to practice yoga. These classes will be documented and submitted to Holy Yoga upon completion. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 5

6 Session 1 Reading Assignment (Read Prior To Session 1) 1. Journal/Meditate on John 5:1-14 which will be our scripture study throughout the training. 2. Read chapters 1-3 of Holy Yoga by Brooke Boon 3. Read the six handouts from the book The Chair, located on the Holy Yoga website. Session 1 Outline 1. Introduction of Team 2. Introduction of Training 3. Scripture Study Jesus Seeks the Hurting 4. What is Holy Yoga? 5. Benefits of Yoga for Older Adults 6. Teaching Methodology 7. Using Props 8. Alignment Homework Assignments: 1. Read chapters 4-6 of Holy Yoga by Brooke Boon. 2. Watch the videos on the Training Center. 3. Start planning your volunteer practicum hours. 4. Practice yoga for 30 minutes with a limitation from the list on the Training Center and submit your experience. 6 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

7 Session 1 Scripture Study Background Jesus goes to Jerusalem during the Passover There would have been lots of people in Jerusalem at the time He goes to the Sheep Gate which is where the sheep were brought in for sacrifices at the temple Pool was known as Bethesda, house of mercy (was like a hospital) Jesus doesn't go to the temple or palaces but goes to the most miserable place of the city, to those most suffering in order to serve them 3 types of sick people: 1 blind, 2 halt, 3 withered Jesus goes to heal the man who had been the worst off and the one carrying a disease the longest Finds a man who lost use of his limbs on a least one side for 38 years Reflection God is calling some of you to the seek out those who have been discarded as becoming healthy and whole God is calling you to work in hard places and with difficult people He is calling to you to look beyond their abilities or lack of abilities to see their need for Him It might be a lonely calling in which many will not follow All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 7

8 Session 1 What is Makes Holy Yoga Holy? MISSION STATEMENT: Holy Yoga exists to establish Christ-centered communities across the globe where individuals are intersected by the living God through the practice of yoga and living beyond themselves. VISION STATEMENT: In a broken and hurting world, everyone needs a place to belong. We exist to take the gospel to the ends of the earth through the modality of movement. STATEMENT FOR FAITH: Holy Yoga believes there is only one God, who exists for all eternity in three persons: the Father, the Son and the Holy Spirit. God has revealed Himself to us both through His creation and Word, and continues to reveal Himself to His people through the indwelling of the Holy Spirit. We believe there is only one way to God, through His Son, Jesus Christ, and that God made forgiveness and redemption available to all who accept Jesus Christ as their personal Lord and Savior. We believe those who are His will be made known by their love for God and for all people. Finally, we stand on the Bible as absolute truth, believing it is the divinely authored and authoritative Word of God and is complete in its current, canonical form. People We Serve Those who need to use a chair for physical worship. Those who work with older adults or people with disabilities Those who desire to bring yoga into nursing homes, assisted living centers, senior complex Yoga Instructors who want to meet the diverse needs of their students 8 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

9 Session 1 Benefits of Yoga for Older Adults Increases circulation Stimulates digestion Decreases constipation Increases health of joints and decreases joint pain Increases energy levels Increases strength, flexibility, respiration Decreases risk for osteoporosis Releases endorphins which combats depression Improves sleep and insomnia Improves posture and range of motion Relieves stress, tension, and anxiety Improves foot and pelvic floor health Reduces incontinence Develops core strength and decreases back pain Stimulates brain function These are just a few of the tremendous health benefits of practicing yoga regularly. For more information on the benefits of Holy Yoga, check out Holy Yoga by Brooke Boon. Medical Conditions As a person ages, certain medical conditions and illnesses can reduce his or her level of activity. Before starting Chair Holy Yoga, it is recommended that you talk to your doctor. It is also recommended that you inform your instructor of any health limitations such as hip or knee replacement, hypertension, sciatica, arthritis and/or back and neck pain. An Exercise Readiness Questionnaire for students to fill out is available for download under the Chair Training material on the website. Precautions You cannot know every disease and every precaution Empower them to know their own limitations and abilities Empower them to listen to their own body Have them talk to their doctor (PAR-Q) Teach them the difference between pain and sensation Teach them to notice their breath All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 9

10 Session 1 Osteoporosis It is estimated that osteoporosis affects about half of the women in the United States over the age 45, and 90 percent of those over 75. A sedentary lifestyle is a major contributor to osteoporosis. The more inactive our bodies become, the more our bones begin to lose their strength. Arthritis Almost 40 million Americans suffer from arthritis. Just as with osteoporosis, the more sedentary a person is, the worse arthritic symptoms become. Chair Holy Yoga will enhance a person s range of motion without stressing or straining the joints. For those who experience severe arthritic symptoms, it may be beneficial to take a warm shower before practicing yoga. Knee Replacements (same for knee injuries) Ask the person what their doctor told them in-regards to precautions Reduce the amount of weight and time spent on their knees, provide extra padding Provide a chair for support to get up and down off the floor Minimize the degree of bend when doing squats or lunges (any deep knee bends) Hip Replacements Ask the person what their doctor told them in-regards to precautions Minimize the degree of taking the knee across the body or hip flexion Back injuries Minimize the degree of folding forward, reduce length of levers Blood pressure Go slow Minimize movements up and down Vertigo Go slow Have chair available Minimize movements up and down 10 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

11 Session 1 Modifications Use a chair or wall Use props Decrease length of levers Decrease load Decrease duration Decrease speed Teaching Methodology Language Older adults, seniors, elderly What should you use? Use simple language and terms (example: shoulder muscles vs. deltoid) Educate them on proper anatomical terms Speak in a language they understand (labors, farmers, gardening) Be a listener/encourager (widows/isolation) Recognize the line between a listener and a counselor (we are not counselors) Empower them to be their own advocates of what is best for their bodies Be ok with them doing nothing or very little (if they keep coming back they are getting something out of it) Cueing Make simple and direct Use as little amount of words as necessary Build onto cues Don t worry so much about right or left Model the cues/poses Hearing Issues Speak clear and loud Turn down or turn off music Don t teach with your back to your students (mirror teaching) Try to find out which students have hearing issues All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 11

12 Session 1 Using Props Props/Equipment Several props can be very beneficial to your yoga practice: Blanket/Towel Wall Chair (better if the chair has no arms) Strap (Senior Strap with loops) Blocks Wedges Hand Weights Tennis Ball/Golf Balls Using a Chair Properly Getting in and out of a Chair Using good posture and safety precautions is extremely important when getting in and out of a chair. As you get out of a chair, spread your pelvic distance apart. The closer your feet are together, the harder it is to maintain balance. Allow your toes to turn out slightly. Press down through the bottoms of your feet. As you stand, lean your weight forward. Use your arms if needed. Keep your knees as wide as your ankles (use a block) When sitting down in a chair, step your feet wide, engage your stomach and pelvic floor, press down through your feet and lastly move your hips backward. Getting Up and Down from the Floor Many older adults have the fear of falling and not being able to get up from the floor. In addition, many have given up on the idea of getting down on the floor. Even if some people do not want to practice getting up and down from the floor it is still a good idea to instructor this as you never know when a person may find themselves in a situation where they need to get up from the floor. 12 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

13 Session 1 Lowering to the Floor from a Chair Option 1 Sitting on a chair, slide your hips to the edge of the chair. Place both hands on the side of the chair and begin to press down so that your hips lift off the seat of the chair. Place one knee on the floor. Turn to face the chair. Lower other knee towards the floor. Try to keep most of the weight in your arms. Hold onto the chair as you lower your hips to the floor beside the feet. Option 2 (for people who can t put weight on their knees) Sitting on a chair, slide your hips to the edge of the chair. Place both hands on the side of the chair and begin to press down so that your hips lift off the seat of the chair. Take the feet hip width apart and begin to slide your hips off the seat of the chair to the floor. Note: this can be really hard on a person s shoulders. So, as you slide your hips down, also begin to slide your hands down the legs of the chair if possible. Getting up from the Floor Option 1 Come to your hands and knees. Place your arms onto the seat of the chair. Place one foot flat on the floor. Begin to press into that foot and your arms to lift yourself up into the chair. Option 2 (for people who can t put weight on their knees) Lie on your belly. Bring the palms of your hands by your arm pits. Tuck your toes under. Begin to push your palms into the floor and lift your hips upward as if you were doing down dog pose. Walk your hands back to your legs and stand up. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 13

14 Session 1 Alignment Feet Facts Almost half of people in their 60s and 70s have arthritis affecting the foot or ankle. According to The New Yoga for People Over 50, four out of five adults experience foot pain. Unhealthy feet could be the cause of common problems such as back pain, headaches and leg cramps. Strong and flexible feet are very important as you age to maintain mobility and independence. Our feet are the foundation of our bodies, so if our feet are not strong and flexible, it will affect our knees, spine and neck Taken from 14 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

15 Session 1 Cues Feet look like ones Toes forward Feet below the center of the hip socket Knees Cues Knees over ankles Pelvis Cues Pelvis over heel Public bone and ASIS vertical Rib Cues Draw ribs down Lower ribs over ASIS Shoulders Shoulders over hips Turn palms up or forward (rotates the arm bone) Ears Ears over shoulders Head Skull draw Bring head back, chin tucked slightly Seated Alignment in a Chair Sitting properly is very important in Chair Holy Yoga. One of the major goals of chair yoga is to end your practice taller than when you started. In order to achieve this goal, good posture is essential; however, many people do not sit properly in a chair. Move your spine away from the back of the chair. This causes you to engage your stomach muscles, plus you are more likely to sit in good posture. Point your toes straightforward. The second toe of your foot should be facing straight ahead. For some, this may feel pigeon-toed. Feet should be connecting to a surface, use a block if they are not. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 15

16 Session 1 Step your feet and knees hip distance apart. Knees over ankles. Legs should create a 90-degree angle Place your hands gently on the tops of your thighs. Relax your shoulders down and back. Allow your heart to lift slightly. Bring your chin level with the floor. Imagine a string at the back of your head and allow your spine to lift upward. 16 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

17 Session 2 Session 2 Outline 1. Scripture Study 2. Breath 3. Weaving the Word 4. Range of Motion Movements 5. Seated Poses 6. Standing Poses 7. Balancing Poses At Home Study 1. Read chapters 7-10 of Holy Yoga by Brooke Boon. 2. Read the article and watch the videos listed on the Training Center. 3. Start planning your volunteer practicum hours. 5. Practice yoga for 30 minutes with a visional impairment as listed on the Training Center and submit your experience. 4. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 17

18 Session 2 Scripture Study Others The Supporter and The Doubters Did the others who were disabled believe this man would ever get well? Did they support him in his desire to be healed? Did they doubt? Did they mock? Regardless. The man still came and the man still desired healing. He wanted to get well. Read verse 7. Jesus asks him a question. He responds with a complaint that it is due to other people that he is not well. He says he has no friends that will help him? Why wouldn t anyone help him? Didn t anyone feel like this disease and suffering was worse than theirs and would gladly give up their place in line? Whatever the reason for others not helping, it was not a good enough reason for Jesus, so he gets in the middle of it all and provides immediate healing to the man. Reflection You may encounter older adults who really do want to get well but have a mile long list of excuses why You may find that some older adults have great supporters in their lives that believe health and wholeness is possible, and then you will find others who have many doubters in their lives You have some older adults who are content and have no desire for anything different 18 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

19 Session 2 Breath Refer to Chapter 8 of Holy Yoga by Brooke Boon for breathing techniques. Tips When Working With Older Adults Retained Breath should not be practiced with older adults. Older adults often feel lightheaded during breathing techniques. If this occurs, have them breathe normally a few times and then go back into the breathing technique. Reverse Breathe is when a person s belly draws in upon inhalation and expands outward upon exhalation. Thera-band Breath provides an opportunity to strengthen the muscles of the rib cage to assist in coughing. Wrap a thera-band around the upper chest and tie it Breath deeply feeling the ribs expand in all directions Weaving the Word Weaving the Word means bringing the Word of God alive to people during their class experience. Use that word to draw the participants into a deeper understanding of God. What is going on in your life? Define the word Bible searches, commentaries, translations o Blueletterbible.com, crosswalk.com, e-sword.org Bring this message into your class throughout the entirety of the class, use it as their focus of meditation (intention) All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 19

20 Session 2 Range of Motion Movements Range-of-motion (ROM) exercises help to keep a joint mobile and flexible. When someone has arthritis they often keep a joint in a bent position which minimizes the joint s mobility and flexibility. ROM exercises when preformed gently and slowly can open up these joints, decreasing pain and stiffness often associated with arthritis. Fascia is softened by ROM exercises Older adults will need longer warm up times with significant amounts of ROM exercises Use the full range of the joint Popping/cracking is ok, pain is NOT Try to hit major joints (shoulders, hips, ankles, wrists, neck) Many older adults have arthritis in their fingers and feet so specific ROM exercises are very beneficial for them in these areas Use props to make these exercises more exciting like straps Head/Neck Movements Lift your chin towards the ceiling, then slowly drop your chin to your chest. Release your chin toward your chest. Slowly roll your head toward one shoulder, then back to the center and then toward the other shoulder (move your head like the pendulum of a clock). Drop your ears to your shoulder. Turn your head to the right and then the left. Shoulder Movements Draw your shoulders up to your ears and then relax. Circle your shoulders forward and backward. Reach both arms out to the side and upward. Finger/Wrist Movements Make a fist with your hands and then spread your fingers open wide (wrap your thumb on the outside of your hand). Circle your wrists in both directions. Make Os with your fingers by opening your hands wide and then touching each finger and your thumb one at a time to form an O and then open wide. Open your hands wide on the tops of your thighs. Slide your thumb from one side of the thigh to the other, then keep your thumb to the inside of your thigh and slide each finger to your thumb one at a time. Waist/Hip Movements Twist to your left and then to your right side. Walk your hips to the front of your chair and then to the back. Step one knee out to the side and then the other; bring both knees back to center. 20 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

21 Session 2 Draw one knee into your chest and create a circle with your knee, switch sides. Slide your right heel toward your left hip, switch sides. Feet/Ankle Movements Write the alphabet with your toes. Circle your toes one direction and then the other. Lift your toes off the floor. Lift your heels off the floor. Play the piano with your toes Curl your toes under and then up Tap the toes and tap the heels Grab a towel with your toes Keep your big toe on the floor, lift only your little toes. Keep your little toes on the floor, lift only your big toe. Keep your big toe and pinkie toe on the floor lift your other 3 toes. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 21

22 Session 2 Seated Poses Sunflower 1. Sitting tall, extend your arms overhead on an inhale. 2. On an exhale, release your arms down toward the floor. 3. Bring your arms back overhead on an inhalation. 4. Reverse directions. Variations Depending on flexibility, reach your fingertips to the floor. One hand down and one hand up, which adds a twist to the forward fold. Precautions Low blood pressure Vertigo Back injuries Session 3 Windmill 1. Sitting tall, extend your arms overhead. 2. Making a circle with both arms, release them down your right side, across the floor or your knees and then up the left side. 3. Exhale as you lower your arms, inhale as your arms extend back up. 4. Reverse directions. Variations Depending on flexibility, reach your fingertips to the floor. Precautions Low blood pressure Vertigo Back injuries 22 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

23 Session 2 Side Lean/Bend 1. Extend both arms above you. 2. Relax your shoulders. 3. Reach to your right side, breathe. 4. Switch sides. Variations Sit toward the back of your chair. Slide your hands down the rungs of your chair. Hold or exhale and reach down and then inhale and come back into good posture. Extend your right arm upward, reach your left hand down. Reach through both finger tips. Turn your head to look up. Props Strap Precautions Do not hold your breath. Seated Open A 1. Separate your feet as wide as your mat or wider. 2. Place your hands on your knees and hinge forward 3. Allow the head to drop down bringing the chin into your chest. Variations Place your hands on the floor. Place one arm on your thigh and extend the opposite arm overhead. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 23

24 Session 2 Standing Poses Down Dog 1. Stand in good posture facing the back of your chair. 2. Step your feet hip distance apart with your toes facing forward. 3. Place your hands on the back of the chair. 4. Walk your feet back several steps. 5. Move your hips/tailbone upward as your head lowers in between your arms. Variations Face the front of the chair and place your hands on the seat as your hips move upward and your head releases between your arms. Chair 1. Stand facing the back of your chair with your hands resting on the chair. 2. Step your feet back, taking them hip distance apart with your toes facing forward. 3. Move your hips backward. Your knees should not move in front of your toes. 4. Relax your shoulders. 5. Draw in your abdominal and pelvic floor muscles. 24 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

25 Session 2 Standing Open A 1. Separate your feet as wide as your mat or wider. 2. Place your hands on the seat of your chair as you hinge forward. 3. Allow the head to drop down bringing the chin into your chest. Variations Place your hands on the floor or blocks Place one had flat on the seat of the chair and extend the other arm upward adding a twist. Humble Warrior 1. Stand facing the back of your chair. 2. Step your right foot back, your toes will turn outward. 3. The left foot will face straight forward, bend your knee into a 90-degree angle. Your knee should be right over your ankle. 4. Extend your spine upward as your right hand back to your feel while the other arm extends over. Draw your shoulder down away from your ear. 5. Switch sides. Lunge 1. Sit on the side of your chair. 2. Slide your outer leg back, try to extend your leg fully, reaching your heel to the back wall. 3. Sit up straight. You should feel the stretch in the front of your hip. 4. Switch sides. Variations Lift one arm up or lift both arms up. Lift the outside arm up and then lean toward the chair. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 25

26 Session 2 Warrior II 1. Stand facing the back of your chair. 2. Step your right foot back, your toes will turn outward. 3. The left foot will face straight forward, bend your knee into a 90-degree angle. Your knee should be right over your ankle. 4. Extend your spine upward as your arms reach from side to side. 5. Switch sides. Variations Keep your left hand on the back of the chair and extend your right arm back. Modifications Place your hands on the back of the chair for balance. Side Angle Warrior Reverse Warrior 26 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

27 Session 2 Triangle 1. Stand facing the front of your chair. 2. Step your right foot back, your toes will turn outward. 3. The left foot will face straight forward. 4. Allow your left hand to come to the seat of the chair. 5. Extend your right arm upward, palm facing forward. 6. Extend your spine and draw your abdominal muscles inward. 7. Switch sides. Variations Extend your right arm over head with your palm facing down. Modifications Face the back of the chair and rest your hands on the back instead of the seat. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 27

28 Session 2 Pyramid 1. Stand in front of your chair. 2. Step your left foot back while keeping your toes facing forward. 3. Bending at your hips, lower your hands onto the seat of the chair. 4. Move your hips backward, while your head moves forward. You should feel your spine lengthening. 5. Switch sides. Variations Release your elbows to the seat of the chair. Separate feet to the outer edge of your mat for more stability. Modifications Face the back of the chair and rest your hands on the back instead of the seat. 28 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

29 Session 2 Balancing Poses As a person ages, balance becomes more and more challenging. Balance is very important for a person s independence and health. Each year, U.S. hospitals have 300,000 admissions for broken hips, and falling is often the cause of those fractures. When your balance feels challenged, hang onto something sturdy like a table, chair or wall. Balancing Tips Take off your shoes when practicing balance, if possible. Practice balancing on a hard floor, not carpet. Press actively down through the bottoms of your feet (root down to rise up). Engage all the muscles in your legs, especially the inner thighs (If you notice your big toe coming up off the floor, you are not engaging your inner thigh muscles). Engage your abdominal and pelvic floor muscles. Find a focal point in front of you (something that is stationary), look at something at eye level or a little above. Concentrate. Pelvis over heels. Progression of Balance Exercises: Hold onto chair/wall Light finger tips on chair/wall Hover your hand over the chair/wall Add movement Close your eyes Add movement and close your eyes All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 29

30 Session 2 Tree 1. Stand behind your chair. 2. Turn the sole of your right foot toward your left leg. 3. Lift your right toes off the floor if you are able to stay balanced. 4. Switch sides. Modifications Hold onto the chair for balance. Leg Swing (Psoas release) 1. Stand straight, place one hand on the back of the chair for support. 2. Gently swing the outside leg back and forth. 3. Switch sides. This is a great stretch after you have taken a walk. 30 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

31 Session 2 Eagle 1. Bring your arms out in front of you. 2. Cross your right arm over the left. 3. Lock your elbows together. 4. Bring your hands together. 5. Move your elbows out and hands upward equally. You should feel the stretch right in the middle of the upper back. This is a wonderful pose for relieving headaches. Variations: Add eagle legs. Drop hands from one side to the other. Lift arms up and down while crossed. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 31

32 Session 2 Half Moon 1. Stand facing the seat of your chair. 2. Hinge forward placing your hands on the seat of the chair. 3. Keep your right leg on the floor as you extend the left leg off the floor. Turn your toes outward. 4. Keep your right hand on the seat of the chair as you left your left arm upward. 5. Switch sides. Variations Keep both hands on the seat of the chair. Work the rotation of back leg, toes rotating down (Warrior III), toe rotating outward Extend your arm out like a wing. Extend your arm upward stacking the shoulders. Turn your gaze upward. Add a twist by keeping the opposite hand of the back leg on the seat of the chair. 32 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

33 Session 2 Boat 1. Start in good seated alignment. 2. Grab onto the sides of the chair 3. Engage both legs together as you lift them upward. 4. Try to balance on the sitz bones without rounding the spine. Standing Extended Leg 1. Stand behind your chair. 2. Place a strap around the ball of your left foot. 3. Shift your weight to your right leg as you extend the right leg in front of you. Props Strap Variations Extend your leg out to the side. Dancer 4. Stand behind your chair. 5. Place a strap above your right ankle. 6. Shift your weight to your left leg as you bend the right knee. 7. Keep your right knee behind the left knee. 8. Use the strap to draw your heel into your hips. Props Strap All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 33

34 Session 3 Session 3 Outline 1. Scripture Study 2. Forward Folding Poses 3. Twisting Poses 4. Backbending Poses 5. Arm Balancing Poses 6. Upper Body Stretches At Home Study 1. Read chapters of Holy Yoga by Brooke Boon. 2. Watch the videos on the Training Center. 3. Start planning your volunteer practicum hours. 4. Practice yoga for 30 minutes with a limitation from the list on the Training Center and submit your experience. 34 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

35 Session 3 Scripture Study Jesus the Healer In verse 8, Jesus heals the mans physical body. The man becomes free of his withered limbs, no longer has pain, or weakness, no more shame or depression. The man has found freedom. In verse 13, the man Is questioned about who healed him and the man responds that he does not know who the man was. In verse 14, Jesus finds the man again. Do you think the man recognized him as the healer? Jesus now addresses the man s heart, not his physical body. He now offers the man spiritual healing. However, now the man has found lasting freedom! All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 35

36 Session 3 Forward Folding Poses Seated Forward Fold 1. Sit tall with your legs hip distance apart. 2. On an exhale, bend forward allowing your head and shoulders to freely hang. 3. Inhale back to good posture. Variations Take your knees wider than hip distance, release forward. This is a nice inner thigh stretch. Rest your hands on your knees as you bend forward. Precautions Back injuries Vertigo Standing Forward Fold 4. Sit tall with your legs hip distance apart. 5. On an exhale, bend forward allowing your head and shoulders to freely hang. 6. Inhale back to good posture. Variations Take your knees wider than hip distance, release forward. This is a nice inner thigh stretch. Rest your hands on your knees as you bend forward. Precautions Back injuries Vertigo 36 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

37 Session 3 Seated Big Toe 1. Sit with one leg extended and your heel on the floor. Do not lock your knee. 2. Pull your toes back toward your face with either your hand or a strap. 3. Lean forward if you would like a little more stretch. Variations Turn your toes in; this will stretch the outer thigh. Turn your toes out; this will stretch the inner thigh. Point your toes toward the floor and then pull them back. Lift your heel off the floor and extend your leg straight out in front of you. Keep your leg lifted, move it out to the side to get a great inner thigh stretch. Props Strap Head to Knee Forward Fold 1. Sit with one leg extended and your heel on the floor. Do not lock your knee. 2. Pull your toes back toward your face with either your hand or a strap. 3. Lean forward if you would like a little more stretch. 4. Allow the head to drop down toward your knee. Revolved Head to Knee Forward Fold 1. Sit with one leg extended and your heel on the floor. Do not lock your knee. 2. Pull your toes back toward your face with either your hand or a strap. 3. Allow the opposite hand to extend down to the straight leg as you rotate bringing the opposite hand upward. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 37

38 Session 3 Twisting Poses Simple Sitting Twist 1. On an exhale, move both hands to the outside of your right leg. 2. Extend through the spine. 3. Allow your head to follow your right shoulder back, keep your chin level with the floor. 4. On an inhale, return to center. 5. On an exhale, twist to the left side. Variations Twist to one side and hold for 3-5 breaths. Move with your breath, exhale and twist, inhale and return to center, exhale and twist to the opposite side, inhale and return to center. For a more advanced twist, grab onto the back of your chair. Bring your legs together. Props Strap Revolved Crescent Lunge 1. Stand facing the back of your chair. 2. Step your left leg back, bend your right knee into a 90-degree angle. Your left heel will be off the floor. 3. Keep the left hand on the seat of the chair as the opposite arm extends upward. 4. Switch sides. 38 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

39 Session 3 Revolved Extended Side Angle 1. Stand facing the back of your chair. 2. Step your left leg back, bend your right knee into a 90-degree angle. 3. Your left toes will be turned out to the side with your heel on the floor. 4. Keep the left hand on the seat of the chair as the opposite arm extends upward. 5. Switch sides. Revolved Triangle 1. Stand facing the front of your chair. 2. Step your right left back, your toes will turn outward. 3. The right foot will face straight forward. 4. Keep the left hand on the seat of the chair as the opposite arm extends upward. 5. Switch sides. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 39

40 Session 3 Backbending Poses Cat/Cow 1. Move your hips toward the edge of your chair and sit tall. 2. On an exhale, round your spine like a cat, allow your back to release toward the back of the chair, your shoulders will round, and your chin will release toward your chest. 3. On an inhale, lift your spine upward, then drop your navel toward your thighs (your stomach should rest on the tops of your thighs). Draw your shoulders down and back, flare your heart forward, and lift your chin toward the ceiling. 4. Return to good posture. Variations Hold cat for several rounds of breath. Hold cow for several rounds of breath. Move back and forth with your breath, exhaling into cat, inhaling into cow. Upward Facing Dog 1. Stand in good alignment behind the chair. Your feet will be about 2 feet away from the legs of the chair. 2. Place your hands on the back of the chair. 3. Allow the hips to move forward and the heart to lift upward. 4. Allow the chin to lift upward. Camel 1. Move to the front of your chair. 2. Bring your hands to your lower back with your fingertips facing down. 3. Draw your shoulders and elbows toward one another. 4. Allow your heart to lift upward. 5. Draw your chin in and then extend it toward the ceiling. Precautions Back or neck pain. 40 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

41 Session 3 Chest Expansion 1. Extend your arms out to the side. 2. Reach your arms backward, allow your heart to flare forward. 3. Hold for 3 full breaths. Variations On an inhalation, extend your arms backward; on an exhale, bring your arms in front of you. For a more advanced version, move toward the front of your chair. Extend your arms behind you as you grab onto the back of your chair. Move your heart forward. You may take your chin upward, if it feels comfortable. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 41

42 Session 3 Arm Balancing Poses Yoga Push Up 1. Stand in good alignment behind the chair. Your feet will be about 2 feet away from the legs of the chair. 2. Place your hands on the back of the chair. 3. Bend your elbows as they move backwards. 4. Keep your body long. 5. Press into the chair with the arms to come back up. Upper Body Stretches Cow Face Arms 1. Bend your right arm and draw it behind your head, with your hand facing the back of your neck. 2. Bend your left arm and draw it behind your back, with your hand facing away from your lower back. 3. Walk your hands toward one another. Grab finger tips, if possible. 4. Keep your chin level with the floor. Variations Instead of doing both arms at the same time just concentrate on one arm moving into the above stretch. Modifications Place a strap between your hands, if your fingers are unable to touch. Precautions Shoulder injuries 42 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

43 Session 3 Prayer Behind your Head 1. Bring your hands into prayer. 2. Extend your arms overhead and then bend your elbows. 3. Press the back of your head into your arms. 4. Draw your elbows back. Prayer Hands 1. Bring your hands together in prayer with your fingers extended. 2. Move your elbows out to the side. 3. Keeping your palms together, slowly move your hands downward. 4. Hold for several breaths. Variations Move your hands up and down with your breath. On an exhale, move your hands down, on an inhale move your hands upward. Turn your fingers down toward the floor, while keeping them in prayer. Pull your wrists up on an exhale and release down on an inhale. Precautions Wrist injuries All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 43

44 Session 3 Hand Stretch 1. Extend your right arm out in front of you with your fingers pointing toward the ceiling. 2. Place your left hand over top of your right fingers and gently press your right fingers back toward your face. 3. Hold for several breaths and release. 4. Turn your right fingers down. 5. Use your left hand to gently press on the back of your right hand. 6. Hold for several breaths and release. 7. Switch sides. Precautions Wrist injuries Modified Knot 1. Extend your right arm in front of you. 2. Cross your arm over your body with your palm facing backward. 3. Use your left hand to gently press your right arm into your body. 4. Draw your shoulder blades together. 5. Relax your shoulders. Variations Drop your ear to the opposite shoulder. 44 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

45 Session 4 Session 4 Outline 1. Lower Body Stretches 2. Resting Poses 3. Core Exercises 4. Resistance Training 5. Special Needs Populations 6. Dealing with Death 7. Sequencing 8. Marketing Chair Holy Yoga 9. Resources At Home Study 1. Read the rest of Holy Yoga by Brooke Boon. 2. Watch the videos from the Training Center. 3. Finish planning your volunteer practicum hours. You will need to complete this before you complete the training wrap up below. 4. Complete the training wrap up below. 5. Practice yoga for 30 minutes with a limitation from the list on the Training Center and submit your experience. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 45

46 Session 4 Lower Body Stretches Figure 4 1. Straighten your left leg in front of you. 2. Bending your right leg, place the top of your right ankle over the left knee. 3. Slowly begin to bend the left leg into a 90 degree angle. 4. Use your right hand to softly press your right knee down toward the floor. 5. Lean forward with a straight spine for a more intense stretch. Variations: If you have tight hips or have had a hip replacement, do not bend your knee fully. Precautions: Hip and knee replacements Props: Strap Piriformis Stretch/Cradle Baby 1. Draw your right knee into your chest. 2. After several breaths, move your right knee over to your left shoulder. 3. Hold for several breaths. This is a great stretch for relieving sciatic pain. Variations For a deeper stretch, place your right hand on your right knee, place your left hand on your left foot, draw your leg into your chest (Baby Cradle). Precautions Hip or knee replacement 46 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

47 Session 4 Quad Stretch 1. Sit on the side of your chair. 2. Bend the outside leg and grab onto the top of your ankle. 3. Gently pull your ankle toward your hip. 4. Allow your knee to hang downward freely. Variations Wrap a strap right above your ankle, if your hand does not reach your ankle. Props Strap Precautions Knee injuries Top of Foot Stretch 1. Seated or standing extend one leg behind you, point your toes backwards allowing the top side of your foot to rest toward the floor. 2. Make sure the heel stays in alignment with the foot. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 47

48 Session 4 Resting Poses Supported Seated Final Relaxation 1. Start in good seated posture allowing your back to rest on the back of the chair. 2. Place your feet on the seat of another chair. Variations Place your feet on the floor Add a massage to the person s shoulders, arms, neck. Extended Child s 1. Place a chair in front of you. 2. Hinge at the hips as you extend your arms overhead. Place your hands on the chair in front of you. 3. Allow the head to hang or rest on the seat of the chair. 48 All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga.

49 Session 4 Core Exercises in a Chair Side bends 1. Sitting tall, reach your right finger tips towards the floor. Try not to lean forward (your fingers don t have to touch the floor). 2. Return to tall posture. 3. Reach your left finger tips down toward the floor. Pelvic Tilt 1. Press your lower back into the back of the chair. 2. Tuck your tailbone under. 3. Return to tall posture. Twist 1. Sitting tall, turn to one side and place your opposite hand on the outside of your leg or the back of the chair. 2. Keep your knees forward and chin level with the floor. 3. Return to the center and twist to the other side. Hip Walk 1. Lift one side of your hip off the chair. 2. Lift the other side. 3. Gently walk your hips to the front and back of your chair. Crunch 1. Sitting with your back away from the chair, extend your arms in front of you, relax your shoulders. 2. Lean back in your chair, keeping your spine straight. 3. Allow your spine to touch the back of the chair and then return to good posture. Side Crunch 1. Sitting tall, place your right finger tips on your right shoulder. 2. Move your right shoulder to your left knee. 3. Return to tall posture. 4. Do 5-6 on one side and then switch. Scale Pose 1. Grab onto the side of your chair and try to lift your button off the top of the seat of chair. 2. Lift your feet off the floor for greater challenge. All rights reserved. This material may not be published, rewritten or redistributed in whole or part without the express written permission of Holy Yoga. 49