Chair Yoga for Seniors Over 60: 28-Days Challenge for Beginners, Intermediates, and Experts to Reduce Weight and Improve Posture

CONTENTS
TABLE OF CONTENTS ......................................................................... 2
INTRODUCTION ................................................................................. 5
CHAPTER 1: INTRODUCTION TO YOGA ............................................. 8
Embracing the Essence of Yoga .......................................................................... 11
CHAPTER 2: PREPARING FOR YOUR PRACTICE .............................. 15
Understanding Your Body's Needs ..................................................................... 18
Setting Intentions for a Fulfilling Journey ......................................................... 19
CHAPTER 3: EMBARKING ON YOUR FIRST STEPS ......................... 22
The Foundation of Balance and Stability ........................................................... 25
Gentle Movements for a Stronger Core .............................................................. 27
CHAPTER 4: THE SYMPHONY OF POSTURES ................................. 29
Cultivating Grace and Poise in Every Pose ......................................................... 37
Revitalize Your Day: 10 Energizing Chair Yoga Poses for Mind and Body ...... 38
Enhancing Flexibility and Strength from the Ground Up ................................. 44
CHAPTER 5: MORNING VITALITY ................................................... 46
Energizing Your Body with Sun Salutations ...................................................... 50
Energizing Your Mind for the Day Ahead ........................................................... 61
CHAPTER 6: EVENING SERENITY ................................................... 64
Unwinding with Mindful Movements ................................................................ 68
Preparing for Restful Sleep ................................................................................ 69
CHAPTER 7: THE SEVEN-DAY CHAIR YOGA STARTER SERIES ...... 72
Day 1 to 7: Building a Routine for Health ........................................................... 74
Progressing with Patience and Consistency ....................................................... 76
CHAPTER 8: ELEVATING YOUR PRACTICE BEYOND THE BASICS 78
Advanced Techniques for Experienced Yogis .................................................... 80
Delving Into The Essence Of Mindfulness And Meditation .............................. 83
TABLE OF CONTENTS
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CHAPTER 9: THE ART OF BREATHWORK ....................................... 86
Mastering the Four Gates of Breath ................................................................... 88
The Healing Power of Alternate Nostril Breathing ........................................... 89
CHAPTER 10: THE FLOW OF ENERGY ............................................. 92
Understanding the Seven Chakras ..................................................................... 94
Techniques to Activate and Balance Each Chakra ............................................ 96
CHAPTER 11: YOGA NIDRA .............................................................. 98
Inducing Deep Relaxation and Healing ........................................................... 100
Guided Yoga Nidra Scripts for Different Needs ............................................... 102
CHAPTER 12: YIN YOGA ................................................................. 106
The Philosophy and Benefits of Yin Yoga ......................................................... 107
Yin Poses for Longevity and Flexibility ............................................................. 109
Chapter 13: Restorative Yoga ........................................................... 114
Creating a Restorative Yoga Space at Home ..................................................... 115
Essential Props for Restorative Poses ............................................................... 117
CHAPTER 14: VINYASA FLOW ....................................................... 120
Crafting a Personalized Vinyasa Sequence ....................................................... 121
Vinyasa Variations for Different Fitness Levels ............................................... 123
CHAPTER 15: ASHTANGA YOGA .....................................................126
The Structure of Ashtanga Practice .................................................................. 128
Ashtanga Series Progression for Beginners ...................................................... 129
CHAPTER 16: KUNDALINI YOGA ................................................... 132
Kundalini Techniques for Energy Activation ................................................... 133
Kundalini Mantras and Their Meanings ........................................................... 135
CHAPTER 17: INTEGRATING YOGA INTO DAILY LIFE .................. 138
Mindful Eating and Yoga ................................................................................... 139
Bonus! ................................................................................................................ 140
Practicing Yoga to Relieve Workplace Stress ........................................ 142
CONCLUSION .................................................................................. 146