Gentle chair yoga routine

Gentle chair yoga routine

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Developed by the therapists in the Chronic Pain Service at Toronto Rehab, Rumsey Centre. 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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A Easy But Effective Guide To Lose Weight After 30, 40, 50 and Above

When following an exercise routine, the most important thing is motivation. You must establish realistic goals and stay enthusiastic about meeting those goals. An essential component in staying motivated is to make exercising fun. Try rewarding yourself with less traditional, but fun exercises to mix things up a bit. Follow the steps below to get on the right track.


Turn up the volume when you workout. Music helps you get on track. Dancing with the beat is a great way to get moving and stay in shape. Dancing appeals to us on a primal level. Let your body go! Teach yourself to have fun with a work out by adding dance and music to an otherwise boring routine. Listen to the music and let it distract you from your body’s aches and pains.


Ask a couple of friends to join you when you go to work out. Exercising with someone else will make it more fun, and you’ll notice the time go by a lot faster. It’s tough to focus on your own discomfort when you’re having fun with your friends.


Video game workouts are great because they are fun, which keeps your mind off of the intensity of the exercise routine. Search and you are sure to find some video games that will help you achieve weight loss and fitness. The obvious advantage of enjoying your workouts so much is that you will want to go longer and harder.


Get out and buy some exercise clothes. Look for clothing that fits your body nicely and make you feel good about yourself. When you are deciding on your exercise clothing, feel free to be creative! Exercise gear comes in a wide array of colors and styles. The more comfortable you are in your workout wardrobe, the more comfortable you will be working out.


Make an effort to change the elements of your workout frequently in order to keep your enthusiasm level high. Your exercise routine can come to a grinding halt if you allow yourself to get bored. In order to stay motivated, you need to incorporate different exercises that you feel are fun and exciting. Each time you lose your motivation and stop exercising, it is that much more difficult to start again. Therefore, it is crucial that you change up your routine so that it stays fresh and all your progress is not lost.


When you meet a weight loss goal, you should reward yourself. The promise of a reward can keep you motivated by giving you something fun to anticipate and work towards. Your reward can be simple. You do not have to get outrageous with your ideas or blow your budget. A reward should motivate you and keep you focused on your goals. Perhaps you’ve been dying to see that latest movie or coveting a pair of jeans at your favorite store.


Exercising can be exciting. You shouldn’t look at it as being miserable, because it doesn’t have to be. Exercising doesn’t have to be done in a cookie-cutter fashion because you have so many different options. This article discusses practical information that you can use right away to plan your workouts.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

50 Comments

  1. I am 71 and had polio as a child. As I age the polio symptoms return – not the disease, but just the symptoms (Post-Polio Syndrome) and I never thought I could do yoga, but after just my first session with this video I am encouraged, as well as feeling better in my breathing already and more peaceful/cheerful. Thank you for a dignified, realistic video. I will be back every day, and hope to get my husband to join me – he is 72, still works full time with Mentally Delayed adults and is quite fit, but I think this will help him too. Thank you again.

  2. Excellent gentle and calming yoga video for beginners and intermediates and seniors. Love it.

  3. Never knew what chair yoga was! This helped me get started on the right track

  4. yzeew w says:

    On tree pose, I was hoping the heavy girl would have just shaken her head no and gave a middle finger to the camera. Any laughter help too. This is great btw

  5. Hi IM 58 with some disabilities i started a seniors class on a mat but found it to painful on my knees hips and feet so i found your video started it on wednesday and im finding it much more helpful without the discomfort Thank You for helping find what works for me

  6. Rone Prinz says:

    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!!!

  7. Putting my feet on yoga blocks to lift my knees reduces any pull on my back.

  8. Diana B says:

    Was really disappointed that the whole routine was not seated as the title implies.

  9. Aimee says:

    Thank you for this. Please do more videos!

  10. 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.

  11. Loved it my first time

  12. 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.

  13. MsMerit40 says:

    subscribed! just what I am looking for!

  14. marfaotano says:

    thank you for this awesome class!

  15. hoping to offer this at church

  16. Exactly what I was looking for Cara Kircher. Thank you so much!

  17. I love the music, is it possible to get it somewhere?

  18. Thank you everyone for your feedback on this gentle yoga video. We really appreciate your comments and have been motivated by you and our clients to create another video. If you are interested in a gentle Tai Chi and Qi Gong sequence with lots of adaptations and variations, you can check it out here:   https://youtu.be/pa_I5NAOW4k

  19. Does your organization have a dvd or video available for purchase? Your youtube video is so GREAT! Not a lot of talking———-just a soothing moderator, giving explicit directions with great calming music in the background. I also like the length of time you place of holding the pose rather than rushing on to another one. So I would like to purchase something that may even be a little longer. Thank you

  20. 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.

  21. This video is a great video if you need a gentle start to moving again.

  22. BratFyre says:

    Thank you for this. As of my last weigh yesterday, I'm 498lb. I have a T12 compression fracture and have lost the ability to arch my back, as well as PFPS in my right knee, and rheumatoid arthritis. I've decided i've had enough of this, and last three days I've been working on seated exercise and yoga stretches. I found one video but it was slightly…lifeless.

    This one's a bit more of a challenge, but it also feels good. Is this the only seated video you guys have? Cheers!

  23. 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!

  24. 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.

  25. HII'm new student of chair yoga well-done class as well the music so match can you please advice what is the name of this music .. keep up the great work .thank you …Laila from Kuwait

  26. excellent presentation, thank you

  27. 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.

  28. salal2007 says:

    **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!!!

  29. 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.

  30. Great video. Thank you!

  31. This is the most excelent piece of music ever made:


  32. awesome, soothing! love the snake dance tunes.

  33. Eltsu 80 says:

    Thank you 🙂 really nice and relaxing.

  34. Wonderful, peaceful, fun:-) I can hardly wait to do tomorrow!

  35. What music do you use in this video? please!

  36. Thanks ladies. I have physical disabilities and this will assist me in using yoga for my chronic pain.

  37. Than You Ladies! What an AWSOME practice for me 🙏 namaste to you both 💞

  38. this is awesome thank you

  39. 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.

  40. Sun flower says:

    This video is very nice and feel energized! ! Thank you!!

  41. Thank you i enjoyed this gently yoga worth doing everyday yay.

  42. I do this regularly and love it!

  43. I think I can do this! Is it better to do this in the morning or afternoon/evening?

  44. Charles de sacerdotal catolico

  45. strollby says:

    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.

  46. M. G. says:

    My gym wants to start a yoga for seniors and this gives great examples!

  47. 02:28 Tall Mountain Pose / Starting point  (sitting):   03:28   05:00  06:10  07:08 08:00 10:00  11:15  11:28  11:57    14:30  (Standing up):  16:19  16:57  18:50  19:50  21:32 23:16  Thank you.  Great video!

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