Senior Center Chair Yoga Series for Deep Meditation

This series was taught in the Senior Center at Weiss Hospital. It can be very relaxing and deeply meditative.

 1. In  Chair Easy Pose, briskly rub the palms together for 1-2 minutes.

2. Raise the arms to 60°, with the palms facing each other holding this position and do a rapid Breath of Fire or Long Deep Breathing for 2 minutes. Then, inhale deeply, exhale and bring palms together in Prayer Pose, at the center of the chest.

 3. With the Palms at chest, breathe through the nose very deeply and slowly for 2-3 minutes

 4. Long Deep Breathing or Breath of Fire through left nostril, for 2 minutes. Inhale and switch nostrils and continue rapid Long Deep Breathing or Breath of Fire through right nostril for another 2 minutes.

 5. Rapidly inhale through left nostril, exhale through right, 1-2 minutes

 6. Spinal  flex in Chair Easy Pose, hands on knees, elbows relaxed, arch the back forward on the Inhale and back on the exhale with the chin level to the floor. silently inhaling Sat and exhaling Nam for 2 minutes. To end: Inhale center, exhale and relax for 30 secs.

 7. Inhale, lift the shoulders up, exhale, drop them down for 2 minutes. To end: Inhale hold them all the way up for 5 secs, then relax.

 8. Roll the neck slowly, 1 minute in each direction  .

 9. In Chair Easy Pose, cup the hands, and with the palms down, place them on the inside of the knees, the elbows gently locked, with a straight spins and the feet flat on the floor. Raise the head and open the eyes focusing on the horizon. Breath rhythmically and allow lower spine to relax for 2 minutes.

 10.   Holding the same posture and keeping the eyes on the horizon, exhale making Hummnh sound through the nose, repeat and continue for 3 minutes. To end: inhale, focus the mind beyond the horizon. Exhale and close the eyes, relaxing  the posture.

 11.   Grasp the shoulders, fingers in front, thumbs behind, twist the spine once to the left holding briefly and once to the right holding briefly.

 12.   With hands on the knees, slump to the left and right for 1-2 minutes. Then inhale, raise both arms overhead, clasping hands with the palms up, stretch the spine, (relaxing the shoulders) exhale and relax.

 13. Deep relaxation in Chair Easy Pose. 5 minutes.

13.   Meditation option: In Easy Pose, Thumb holding down the middle finger (Saturn fingers) other fingers straight, with arms relaxed at sides, forearms perpendicular to floor. Concentrate at brow, and inhale through the nose, and exhale through the mouth, whistling,  for 1O minutes. Then, with the same mudra, chant Sat Nam rhythmically for 3 minutes. Inhale, exhale, meditate at center of skull. Twist spine left and right, stretch arms up and relax.

14. Meditation option: Meditation for the Most Restless Mind.