
Phase 1 · Two Weeks, and a Number to Beat Part of the 8 Week Yoga Program for Strength and Independence 10 Minute Yoga Sequence for Strength as You Age Ten minutes on a third day. Reaching, five chair stands, and down to the floor. The short one, and it contains the two things worth doing often: reaching overhead and getting out of a chair. Both are trainable, both go quietly if nothing asks for them, and together they take four minutes. 10 min · Level 1 ← Back to the full program Wann hilfreich A third day each week, throughout all eight weeks. Ten minutes. A chair. A chair within reach for anything standing. This is a strength and everyday movement program rather than a balance program: if fear of falling is the main thing, the balance guide is the better starting point. With osteoporosis, fold from the hip crease with a long spine and keep twists moderate. A recent fracture, a joint replacement, spinal surgery, or unstable heart disease all need a doctor first. Getting up Five slow chair stands. The most reliably improvable thing in this area. Reaching Two minutes of arms overhead. Shoulders lose range quietly and get it back in small regular doses. Frequency Three sessions a week rather than two. In this research the usual dose is two or three, and three is the better end. 01 Berghaltung 02 Gestrecke Armpose 03 Stuhl 04 Katzenpose 05 Knie zur Brust 06 Totenstellung Ten minutes Stand, reach, get up five times, and finish on the floor. Tadasana 01 2 min Berghaltung Feet hip width, weight even. Chair within reach. The same two minutes as the long session, so nothing about this needs learning. Mehr über Tadasana erfahren Urdhva Hastasana 02 2 min Gestrecke Armpose Arms overhead, a few times, as far as they go. Overhead reach, on the days between. This is what keeps high cupboards available. Mehr über Urdhva Hastasana erfahren Utkatasana 03 1 min, five times Stuhl Sit down slowly counting to three, stand back up counting to three. Five times. Slow is harder than fast, and control on the way down is what stops a drop into the seat. Mehr über Utkatasana erfahren Marjaryasana 04 2 min Katzenpose On hands and knees, rounding on the out breath, then chest forward. Or seated over the thighs. The spine, and a reason to get down onto the floor. Mehr über Marjaryasana erfahren Apanasana 05 2 min Knie zur Brust On your back, knees towards the chest. A small ending. Mehr über Apanasana erfahren Savasana 06 1 min Totenstellung A minute lying still. Roll to your side, push up to sitting, then stand. One minute, and the way back up. That last part is why this ends on the floor rather than in the chair. Mehr über Savasana erfahren Phase 1 · Weeks 1 to 2 This practice is part of a program It belongs to Two Weeks, and a Number to Beat, the first phase of the 8 Week Yoga Program for Strength and Independence. The program says how often to practise it, what comes before and after, and when to move on. See the whole program → Integration One extra day a week for all eight weeks, and afterwards. It works next to a kitchen chair. Der Mensch hinter dieser Sequenz Gründer & Autor Manish Rana Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter. Zum Profil → Go deeper into the poses Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it. Open the Asana Lab Make it yours Keep this practice in your library, print it for the mat, or build your own sequence from all 108 asanas. Create a free account Alle Sequenzen ← Zurück zur Übersicht

Phase 1 · Two Weeks, and a Number to Beat

Part of the 8 Week Yoga Program for Strength and Independence

10 Minute Yoga Sequence for Strength as You Age

Ten minutes on a third day. Reaching, five chair stands, and down to the floor.

The short one, and it contains the two things worth doing often: reaching overhead and getting out of a chair. Both are trainable, both go quietly if nothing asks for them, and together they take four minutes.

10 min · Level 1

← Back to the full program

Wann hilfreich

A third day each week, throughout all eight weeks. Ten minutes. A chair. A chair within reach for anything standing. This is a strength and everyday movement program rather than a balance program: if fear of falling is the main thing, the balance guide is the better starting point. With osteoporosis, fold from the hip crease with a long spine and keep twists moderate. A recent fracture, a joint replacement, spinal surgery, or unstable heart disease all need a doctor first.

Getting up

Five slow chair stands. The most reliably improvable thing in this area.

Reaching

Two minutes of arms overhead. Shoulders lose range quietly and get it back in small regular doses.

Frequency

Three sessions a week rather than two. In this research the usual dose is two or three, and three is the better end.

Ten minutes

Stand, reach, get up five times, and finish on the floor.

Tadasana

2 min

Berghaltung

Feet hip width, weight even. Chair within reach.

The same two minutes as the long session, so nothing about this needs learning.

Mehr über Tadasana erfahren

Urdhva Hastasana

2 min

Gestrecke Armpose

Arms overhead, a few times, as far as they go.

Overhead reach, on the days between. This is what keeps high cupboards available.

Mehr über Urdhva Hastasana erfahren

Utkatasana

1 min, five times

Stuhl

Sit down slowly counting to three, stand back up counting to three. Five times.

Slow is harder than fast, and control on the way down is what stops a drop into the seat.

Mehr über Utkatasana erfahren

Marjaryasana

2 min

Katzenpose

On hands and knees, rounding on the out breath, then chest forward. Or seated over the thighs.

The spine, and a reason to get down onto the floor.

Mehr über Marjaryasana erfahren

Apanasana

2 min

Knie zur Brust

On your back, knees towards the chest.

A small ending.

Mehr über Apanasana erfahren

Savasana

1 min

Totenstellung

A minute lying still. Roll to your side, push up to sitting, then stand.

One minute, and the way back up. That last part is why this ends on the floor rather than in the chair.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 2

This practice is part of a program

It belongs to Two Weeks, and a Number to Beat, the first phase of the 8 Week Yoga Program for Strength and Independence. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

One extra day a week for all eight weeks, and afterwards. It works next to a kitchen chair.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

Zum Profil →

Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

Open the Asana Lab

Make it yours

Keep this practice in your library, print it for the mat, or build your own sequence from all 108 asanas.

Create a free account

Alle Sequenzen

← Zurück zur Übersicht