Hi, my name is Buck Simmons.
I'm a Veteran of
the United States Marine Corps.
I served from 1968 through 1974.
I've been in the Gerofit program for over a year now and
I'm here today with Kelseia who's going to show us some
great yoga moves that we can do on the go to improve our flexibility
So let's get started!
Nearly all older adults can safely meet the national
recommendations of engaging in low to moderate intensity physical activity
Do not exercise if you have symptoms that have not been evaluated by your
health care provider such as pain in your chest, abdomen or
joints, unusual swelling, difficulty catching
your breath, dizziness or fluttering in your chest.
If you experience any of these symptoms stop and
re-evaluate before continuing.
if you have further questions discuss
your exercise plan with your healthcare provider.
Thanks Buck!
Today's routine is for those on the go looking to increase their
flexibility.
For access to other videos please check
out our Gerofit playlist.
Let's go ahead and get started in our seat.
Beginning with our fingertips on our legs
Focusing on your breathing
Notice as the chest rises with the inhale
and falls with exhale.
(music playing)
Just using this moment to take a couple deep breaths to scan your body
noticing where you may be holding tension
(music playing)
On your next inhale, take your fingertips up towards the sky
create that space in your spine
exhale down
inhale up
exhale down
one more time inhale up
and exhale down
This time taking the right arm up towards the ceiling
deep inhale here exhale as you take that right arm
over to the left side for a nice side body stretch
either gazing at the ceiling or gazing at the floor whatever is comfortable for you.
(music playing)
Inhale up dropping that right arm down extending the left deep inhale
exhale as you take it over to the right side for a nice side body
stretch feeling the stretch along the side of the body here
(music playing)
inhale both arms up
and exhale down
beautiful
bringing the arms up to about 90 degrees as we get ready to go into our seated cat cow
inhale as you take the chest out
bringing the shoulder blades back as you're trying to get them to meet
exhale round the back to the end of your chair closing the arms
once again inhale open
stretching that chest
exhale close
round in the back
inhale open
chest is forward head is high
exhale around
once again inhale open
exhale close
one more inhale open
and exhale close nice
taking arms all the way out to ceiling
deep inhale
and exhale down
taking that right arm up back towards the ceiling we're going to drop the
fingertips on the left knee
sit tall create the space in your spine
when you're ready we're going to exhale twisting to the left
either gazing over your left shoulder
looking to the side or if it feels
comfortable to look forward you have that option
deep breathing here
allow your exhale to let you relax
give your body permission to relax
inhale up
exhale down this time dropping the left fingertips on your right knee
sit tall create that space and then twist
when you're ready
(music playing)
and then exhale back to center
good job this time i'm going to take the arms out
to a T
giving yourself a nice hug here we're
going to start to bend from the waist just making some torso rotations here
as we waking up that spine
waking up that core
just real nice and controlled
connecting that movement to your
breathing so inhale for the first part of the circle
and then exhale for the second part
(music playing)
just taking your time
focusing on the present and how you feel now
noticing where you maybe having tension in your body and giving your body
permission to relax
one more circle here
bring it back to it move your spine
inhale up
create that space in your spine
exhale down back to a T
stretch those arms out
take the chest out
and then give yourself a nice hug again today we're just going to take that
circle in the opposite direction
still connected movement to the
breathing
(music playing)
feeling the release of the upper back
shoulders
warming that core up
creating space in this spine
a couple more deep breaths here
(music playing)
one more in this direction
bringing it back to a neutral spine
sitting tall take the arms up
inhale
stretch it back create that space
and exhale down good job placing the fingertips on the knees
we're slowly going to take the left shoulder down to the right knee
inhale up and then exhale take the right shoulder down to the left knee
get a nice stretch in the shoulders
in the back
just take your time with it
doing it at your own pace
good job, couple more seconds here
as we continue to loosen up that upper body
(music playing)
nice job inhaling up
and exhale down
(music playing)
doing one more in each direction
so last one
this arm and then last one opposite arm
bringing it back to your neutral spine
inhale up
exhale down
inhale taking the right arm across the chest give it a nice hug here
continue to pull that arm as close to your chest as possible
feeling that releasing your shoulders
using an exhale
pull it arm a little bit closer
We got to hold for a couple seconds here
using your deep breathing
(music playing)
and exhale release
beautiful
opposite arm across the chest give it a nice hug
here inhale
exhale pull that arm a little bit closer
(music playing)
A couple more seconds here
a couple more deep breaths here
(music playing)
and exhale release
good job last thing before we finish up
why don't you take that right hand up towards the ceiling
facing the right fingertips on the left
side of the head i'm just gonna give it a nice
little tug here
just tipping the head with our fingertips get a nice stretch
along the side of our neck and upper back and shoulder area
just continue to hold here
going back to your deep breathing
maybe going to a thought that makes you feel happy or peaceful maybe it's a
place or a person
deep inhale here
and exhale back to center release that arm
inhale that left arm up or opposite arm
placing the fingertips on opposite side
of head we're going to tilt the head
towards that arm getting a nice
neck stretch here
then going back to your deep breathing
(music playing)
a couple more deep breaths here
(music playing)
inhale
and so slowly bring it back to center
inhale arms up
exhale
fingertips together
hands to prayer position
the arms to sternum
one more time
inhale up
stretch shoulders
arms stretch it back keep extending the
fingertips towards the ceiling
bringing the fingertips together slowly
bring the hands down thumbs to sternum
closing your eyes
taking a moment
to take everything all in
noticing how you feel
going back to your deep breathing
giving your body permission to relax and relieve that tension from your body
using this time to recover or prepare for your next workout
deep breathing here you guys have done a beautiful job
I want to thank you for spending your time with me today it's been a pleasure
to practice with you
ending this session with light love and peace
namaste
thank y'all!
(music playing)