Chair Yoga
Reach for the Sky!
Stretch your arms above your head and clasp your hands together. Hold for 10 Seconds.
Pursed Lip Breathing!
1. Breathe in slowly through your nose.
2. “Purse” your lips into a small, round shape, like you’re going to blow out a candle.
3. Slowly breathe out through your mouth, and focus on making your exhale longer than your inhale. Don’t try to force air out, let it release naturally
Raise your eyebrows!
Player raises their eyebrows for 10 seconds, then releases
Sand! What does it feel like? Soft? Hard? Smooth? Rough?
Player takes a turn engaging with the sand.
Do 10 seated or standing trunk twists!
Player does trunk twists.
Reach for the Sky ... Side to Side!
1. Stretch your arms above your head and clasp your hands together.
2. Lean your body to the left for 10 seconds.
3. Lean your body to the right for 10 seconds.
Belly Breathing!
1. Sit upright in your chair. Put your hand on your belly.
2. Breathe in slowly through your nose, and focus on keeping your chest still. Instead, your belly should expand. Breathe in until you feel a comfortable stretch.
3. Breathe out through your mouth, feeling your belly relax under your hand
Player raises their shoulders for 10 seconds, then releases
Rice! What does it feel like? Soft? Hard? Smooth? Rough?
Player takes a turn engaging with the rice bin
Make the weirdest/funniest face you can for ten seconds!
Player makes funny face
Touch Your Toes!
Bend forward and reach for your toes for 10 seconds.
Equal Breathing!
Breathe in and out through your NOSE for equal counts (4 seconds inhale, 4 seconds exhale)
Squeeze your stomach!
Player squeezes in their stomach for 10 seconds, then releases
Beans! What does it feel like? Soft? Hard? Smooth? Rough?
Player takes a turn engaging with the beans.
Dance Break! (to player's favorite song)
Cross One Leg Over the Other!
1. Cross one leg over the other.
2. Release and switch sides.
Humming Bee Breath!
2. Breathe in through your nose.
3. Breathe out through your nose while making a low humming sound.
Squeeze your fingers in a fist!
Player squeezes their fingers in a fist for 10 seconds, then releases
Time to stretch! Player leads the group in 3 10-second stretches
Player leads 3 stretches for 10 seconds
Clasp Your Hands Behind Your Back!
Try to clasp your hands behind your back.
(it's okay if they don't touch!)
Release and switch arms.
Alternate Nostril Breathing!
1. Hold one nostril closed and inhale through your nose.
2. Hold the other nostril closed as you exhale through your nose.
3. Repeat for a few breaths.
Curl and squeeze your toes!
Player curls/squeezes their toes for 10 seconds, then releases
Neck Rolls! (10 Seconds Each Way)
Player completes neck rolls for 10 seconds each way