Chair Yoga for You: A Practical Guide (9 page)

Starting with your index finger on the tip of your nose, slowly extend your arm and then return it to the start position, continually following your finger with your eyes. Lower your arm. Repeat three times. Close your eyes and breathe.

86. COVERED EYES

Remove glasses if needed. Rub the palms of your hands together, creating a little warmth. Close your eyes and place your hands on your cheekbones, covering but not touching your eyelids. Hold for three slow breaths. Lower your arms and relax the body.

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FINAL RELAXATION AND MEDITATION

Most yoga sessions finish with a period of relaxation. This can lead one to a meditative, sleepy, or unchanged state depending on any number of factors. It is best to keep in mind that relaxation does not need to be perfect, mind altering, or dramatic. The initial purpose of relaxation is to refresh the mind and absorb the benefits of your practice, just as you collect and regain your strength when you sleep. As you develop your practice, you may find that relaxation becomes many things to you, sometimes even something spiritual. If possible, let go of your initial expectations of what relaxation or meditation should be. Most importantly, give yourself permission to unwind and relax. Your final relaxation can be thought of as dessert. Rather than allowing your thoughts to drift toward things you will do after practice, savor each final moment as you would a delicious treat.

PREPARING TO RELAX

Allow your body to become still and relaxed, with your back pressing gently into the back of the chair. Rest your hands on your thighs in a comfortable position.

RELAXING BODY AND MIND

Complete relaxation takes practice and determination. By actively tensing then releasing muscles, it becomes easier to achieve.

Squeeze your toes together, spread your toes apart, raise your feet an inch off the floor, and relax your feet. Squeeze your fingers together, spread your fingers apart, raise your arms an inch off your lap, and relax your arms. Squeeze your buttocks together, and then relax your buttocks. Squeeze your shoulders up to your ears, and then relax your shoulders. Open your mouth, stick your tongue out to your chin, and relax your face. Squeeze your face together, eyes, nose, and mouth, and then relax your face.

By the power of autosuggestion, relax your whole body:

I relax my toes, feet, calves, thighs, and hips.

I relax my fingers, hands, forearms, upper arms, shoulders, and shoulder blades.

I relax my back, neck, and face.

I relax my scalp, scull, and brain.

I relax my heart, lungs, liver, kidneys, and intestines.

All my inner organs are relaxed.

My body is relaxed.

MEDITATION

Sitting quietly and relaxing for a while after class may lead to meditation.

Repeating a mantra at the beginning of meditation helps to clear the mind. Choose any word or phrase that is meaningful and pleasing to you. For example, “Om,” or “aum,” which can be pronounced [haa ohhhh ng], is a universal mantra and is thought to have special qualities. Many believe that it is the underlying hum of all things in the universe. Om is used at the beginning and ending of many yoga classes.

To practice Om, begin with an inhalation, then breathy [ha-ohhh] on an exhalation. Near the end of the exhalation, make a long [ng] sound, which resonates through the nasal passages and upward.

T
HE
Om
SYMBOL

MEDITATION I

With each inhale, absorb the benefits of your practice: renewed muscles, bones, and skin; relaxed face and calm mind; and an overall balance of the self. With each exhale, let go a little more and release stress. Now allow any intentions or deliberate thoughts to melt away. Feel peace throughout the body and mind.

MEDITATION II

Visualize a large hourglass with the bottom full of small grains of sand. Turning the hourglass over in your mind, allow the sand to fall through the narrow midsection. Imagine that each grain of sand represents a perfect moment in your lifetime. Think how many thousands of perfect moments you have experienced and how very precious they are. Take a few moments to enjoy the warm feelings those memories bring.

Ending Your Relaxation/Meditation Phase:

Deepen your breath, start to wiggle your fingers and toes, and move your head from side to side. Take the arms up and overhead as you inhale. As you exhale, bring palms together at the heart.

Yoga classes sometimes end with a chant, such as Om, or a prayer. If desired, apply your own religious or spiritual prayers to your practice, or try this example from the Unity Church:

The Prayer for Protection

The light of God surrounds us; the love of God enfolds us;

The power of God protects us; the presence of God watches over us.

Wherever we are God is, and all is well.

NAMASTE

Namaste is a yoga greeting. It is usually said as one joins the palms together at the heart center and bows the head. This Sanskrit word translates to “I bow to you” and conveys “I see the divine spirit in you” or “I see a loving spirit in you.” It is extended as an expression of respect.

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APPENDIX

SAMPLE SESSIONS

We describe a primary focus for each sequence, but your entire body will benefit from each practice. Begin each class with relaxation and a breathing exercise. End each class with a period of relaxation.

Session 1: All Seated

Use this sequence to develop a healthier posture, to strengthen upper-body muscles, and to enjoy a more open-heart center.

Session 2: All Seated

Use this sequence to strengthen your legs and core muscles.

Session 3: Seated and Standing

Use this sequence to improve balance and coordination.

Session 4: Seated and Standing

Acquire deeper flexibility and balance through the following sequence.

Session 5: Mostly Standing

Use this sequence to improve energy levels, increase back and chest flexibility, and to open the hips.

Session 6: Mostly Standing

This sequence has the potential to build up heat, burn calories, and challenge your balance.