Teaching ATG Chair Yoga for Seniors
This article is for those who want to learn more about how to combine ATG and chair yoga. This class is excellent for seniors who want to walk with more stability and balance and prevent falls.
Why use an ATG Chair Yoga combo?
Regular yoga poses can be quite challenging for seniors, primarily because they require a level of flexibility and strength that not everyone possesses, especially as we age. Traditional yoga also assumes that students can easily transition from standing to sitting on the floor and vice versa, which can be difficult and even risky for those with limited mobility or balance issues.
Additionally, yoga, while beneficial for overall wellness, often lacks the specific, targeted exercises needed to address the finer aspects of muscle strength and joint stability. These are crucial for preventing falls and maintaining independence. ATG emphasizes exercises that target the weak links in our musculoskeletal system, such as the knees, ankles, and hips, which are often neglected in traditional yoga routines.
By combining ATG principles with Chair Yoga, we create a more accessible and comprehensive workout. Chair Yoga offers a modified approach to yoga poses, making them accessible to those who cannot get up and down from the floor easily. Meanwhile, ATG exercises provide the necessary fine-tuned strengthening to address specific weaknesses and improve overall stability. This combination ensures a safer, more effective practice that can better meet the needs of seniors and those with mobility challenges.
Causes of instability while walking
Weak, stiff feet and toes: The feet and toes provide the foundation for our entire body. When they are weak or lack flexibility, it can lead to a lack of proper balance and coordination. This makes it difficult to maintain stability, increasing the risk of falls.
Weak and stiff ankles: Ankles play a crucial role in maintaining balance and allowing for smooth, controlled movements. Weak or inflexible ankles can result in poor shock absorption and reduced ability to adapt to uneven surfaces, further contributing to instability.
Weak and stiff knees: The knees are key weight-bearing joints that facilitate movement and support the body. When the muscles around the knees are weak or the joints are stiff, it can limit mobility and make walking more challenging and less secure.
Weak and stiff hips: The hips are central to maintaining balance and providing the strength needed for movement. Weak or inflexible hips can impair the body's ability to stabilize itself, making it harder to stay upright and move confidently.
How ATG Plus Chair Yoga helps seniors
Feet and toes: Chair Yoga incorporates movements that enhance flexibility and strength in the feet and toes, promoting better balance and a stronger foundation. ATG exercises specifically target the small muscles and tendons in the feet, improving their function and stability.
Ankles: The combination of ATG and Chair Yoga includes exercises that improve ankle strength and flexibility. This not only helps with balance but also enhances the ability to adapt to different surfaces, reducing the risk of falls.
Knees: By integrating ATG’s targeted knee exercises with the accessible movements of Chair Yoga, this program strengthens the muscles around the knees and increases their range of motion. This reduces stiffness and enhances stability, making walking easier and safer.
Hips: The ATG Plus Chair Yoga routine focuses on increasing hip strength and mobility. This combination helps improve overall balance and provides the necessary support for maintaining an upright posture and smooth movement, essential for safe walking.
By addressing these specific areas, ATG Plus Chair Yoga creates a comprehensive approach to improving stability and mobility in seniors, helping them maintain their independence and reduce the risk of falls.
Class Setup
Arrange chairs in a circle: Organize the chairs in a circular formation so that every participant can easily see and interact with both the instructor and their peers. This setup fosters a sense of community and makes it easier for everyone to follow along with the exercises. Additionally, having a clear view of the instructor from any angle helps participants better understand and replicate the movements being demonstrated. If there isn’t enough space for a circle rows of chairs will work, but ensure there is enough room for the students to spread their arms and not run into each other.
Have enough wall space for all the students to be able to lean against the wall**: Ensure there is ample wall space available for every student to use during the exercises. Walls provide essential support for balance and stability exercises, which is especially important for seniors. Leaning against the wall can help participants perform movements safely and with greater confidence, reducing the risk of falls or strain.
Running the class
Talk slowly and explain what you are about to do: Many seniors may experience hearing difficulties, so speaking slowly and clearly is crucial for effective communication. Begin by explaining the upcoming exercise in detail, outlining the steps they will need to follow. This preparatory explanation helps to set expectations and allows participants to mentally prepare for the activity.
Show them how to do it from different angles: Demonstrate each exercise from various angles to ensure that all participants can see the movements clearly, regardless of their seating position. By providing multiple perspectives, you can cater to different learning styles and help everyone understand the correct form and technique.
Tell them the benefits: After demonstrating the exercise, explain the specific benefits it provides. For example, highlight how the exercise strengthens certain muscles, improves flexibility, or enhances balance. Understanding the advantages can motivate participants and give them a sense of purpose, making them more engaged and committed to the practice.
Walk around the room to see if anyone needs assistance: As the participants begin to practice the exercise, move around the room to observe and offer help where needed. This hands-on approach allows you to correct any mistakes, provide personalized guidance, and ensure that everyone is performing the movements safely and effectively. Your presence and support can boost participants' confidence and improve the overall quality of their practice.
By following these steps, you can create a supportive and effective environment for seniors, enhancing their experience and maximizing the benefits of the yoga session.
The flow of the class
All exercises are done for about 1 to 2 minutes.
Welcome each student. Find out if anyone has any injuries that you need to be aware of. You might have to modify or call out folks by name if a specific exercise is especially good for their condition.
Having them sit up tall with their feet under their knees, start with a breath exercise to get them settled and balance their parasympathetic and sympathetic nervous systems.
Toe exercises
Soleus Push-up
Seated tib raise
Push through the heel- alternate legs
Seated cat cow
Seated Good Mornings
Split squat on chair- both sides
Standing tib raise leaning against wall
Straight legged heel raise
Bent-legged heel raise
Step ups- one hand on the wall for balance- both sides
Glute medius hip lifts against wall- both sides
Tadasana- feeling the feet connected to the ground
Tree variation - Using the wall and staying one minute
Closing breathwork and check in with the change after class
Let me know if you have any questions on this class. Click here to book me to come teach at your location in East Bay.
