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

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When it helps

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

Mountain Pose

Feet hip width, weight even. Chair within reach.

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

Learn more about Tadasana

Urdhva Hastasana

2 min

Upward Salute

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

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

Learn more about Urdhva Hastasana

Utkatasana

1 min, five times

Chair Pose

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.

Learn more about Utkatasana

Marjaryasana

2 min

Cat Pose

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.

Learn more about Marjaryasana

Apanasana

2 min

Knees to Chest Pose

On your back, knees towards the chest.

A small ending.

Learn more about Apanasana

Savasana

1 min

Corpse Pose

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.

Learn more about Savasana

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.

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Integration

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

The teacher behind this sequence

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.

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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.

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