Keywords: Chair and Prenatal Yoga

ORIGINGAL QUESTION:

I am going to be teaching chair yoga at a retirement home twice a week. The sweet souls will be an average age of 87. I will be doing Chair Energization (it works really well), and a lot of connecting breath with movement, cat-cow, and visualization and affirmation.

Any other ideas or suggestions on the quintessential chair or seniors yoga?

Also, I am starting a prenatal class. Any videos or book ideas?

From Donna O'Neil
AYTT 1995
Eugene, Oregon

Hi Maitri.

I did a retirement home yoga class for about 2 years. It was fun, and challenging. You have some good ideas already. One thing I experienced is that the aged residents don't do too well with long meditative pauses, or even with visualizations where they have to close their eyes-- inevitably they would fall asleep! very quickly. They really liked to do yoga movements and sing at the same time! We would often pick a song and do a few movements to it (like Row Row Row your Boat). That would perk them up and keep them involved.

There is a great book called "Easy Does it Yoga" that helped me get started. I think it is put out by the American Yoga Association, but I loaned out my copy and can't look at it right now. The best advice I can give is this: Don't be attached to having a particular agenda. The most important thing is their connection with you and that they feel you are a loving presence. Just go in there and love 'em to bits. They'll love you for it and be energized as well.

Blessings,
Donna

A good reference is "The New Yoga for People over 50" by Suza Franciana from the Ojai Yoga Center.

This may be a bit more than the over 87 crowd can do --- but there is always chanting ! ! !

Best wishes,
Tara Brown

[Note from Gyandev: I've seen this book. It's definitely more than the over-87 crowd can do.]

Hi Maitri,

I really like what Donna has to suggest. Experience is always the best class! My suggestion: encourage gentle structured breathing while doing Asanas. Joy of Life pranayama good, probably a variation, of course. What a wonderful thing you are doing.

Namaste',
Beth AYTT 2002

PS: I plan to offer Yoga to Seniors as well here in Florence. I appreciate all the suggestions and tips I can get. This AYSutra is so helpful. Thank you, Gyandev

When I was at The Expanding Light for YTT, I picked up a book called "Easy Does it Yoga," by Alice Christensen. I've used a few of her poses in my senior classes. Also in her book "The Healing Path of Yoga" Nischala Joy Devi has a seated Sun Salutation that I have successfully used with my senior class. However, my students range from 55 to 80. I haven't tried it on anyone 87.

Good luck!
Jo

While I've never taught a "totally chair" class, I have taught seniors and I teach Parkinson's patients..and these classes are "mostly chair". I find the breathing exercises are near-miracles! So, I do A LOT of them! Seated energizations work really well too. I do a lot of gentle warm-ups for the entire body...from head to toe! The special needs modifications in our YTT manual work really well. I do some standing poses, with the chairs there for support, balance. Standing balance with chairs available is really important I think, if they are able to do it.

It's amazing how many poses can be adapted to chairs and they feel really good! The Yoga Minibook for Longevity by Elaine Gavalas has a "chair chapter" with some really good modifications.

I love Suza Francina's book for its inspirational stories and pics and some of the poses. BUT, the book also contains a lot of poses that I could not have done on my best day at age 25! (it is definitely not for the 87+ retirement home population!)

Good luck and blessings to you. Linda

Thank you all for the suggestions. They were all helpful.

Yoga is new for all of these folks. I began by telling them, "Yoga is a system for health and well-being and it is compatible with all traditions and religions." Then I tell them about my background, class flow, etc. and safety, safety, safety.

Here is what I figured out is a good flow for the class:

• Full Yogic Breath
• Hakini mudra (sacred cathedral) with Ujjaji
• Owl
• Cat-Cow
• Energization (most)
• Circle of Joy
• Eye Exercises
• Toning (sound)
• Twist
• Child
• Then I go around the room and gently touch their shoulders
• Gyana mudra
• Turn off the lights and play music or talk them through a beach or mtn. scene
• Affirmation
• Pour water for everyone

Everything, of course, is modified to fit a chair and the person for comfort and safety.

The class is twice a week, for 50 minutes. I charge $20 a class. Some folks have suggested I charge at least $35 for each class. My daughter said even more. I am not sure about charging more.

It is a great honor for me to share Ananda Yoga with them.

I am teaching 9 classes a week now. (Meditation classes and Mediation Group included.) Lovin it!

Thanks again for your help, especially you, Savitri.

:) Maitri (Michelle) Guerrie

With regards to prenatal yoga reference: the best and most thorough prenatal yoga book I have come across is called Preparing for Birth with Yoga by Janet Balaskas. There may even be a new edition of it our right now. My prenatal yoga training program was very much based around this book as the main text. The publishing company is called Element Books, ISBN 1-85230-431-6. It is a very thorough and detailed book covering all aspects of pregnancy and birth including lots of wonderful positions for the three stages of birth as well as the three trimesters.

Another good prenatal book as an addendum to the one above is, Yoga for Pregnancy by Sandra Jordan. It is good for quick reference only, mostly pics, not as much general information. Between these two books, you should have most everything you need to know.

Good Luck
Christine

Very good books and videos on Prenatal yoga is that of Colette Crawford. You can also go to her website at http://www.seattleholisticcenter.com, to read the articles and maybe get some more ideas.

Blessings
Amanda

Nicole DeAvilla, who teaches Prenatal YTT at The Expanding Light (and next year, Postnatal, too) recommends Positive Pregnancy Fitness (Sylvia Klein Olkin), Preparing for Birth with Yoga (Janet Balaskas) and Birthing from Within (Pam England and Rob Horowitz). But of course it's best to do the training!!!

Okay, folks, that's it until mid-September after Diksha and I return from Italy.

Blessings to all,
Gyandev