Chair Yoga for Seniors: Wind Liberating Pose

Video Transcript

"So now I'm going to show you a variation of Pawanamuktasana or wind liberating pose seated in a chair for seniors or those with limited mobility. So sitting in your chair you want to come close to the edge of it, just make sure that your chair is nice and braced on your sticky mat and against the wall so it is not going to slip anywhere. So go ahead and straighten the left leg out first coming towards the front of the chair and then you can keep the foot flat on the floor. You can either keep holding on to the side of the chair or go ahead and draw the hands to that knee or to the back of the thigh and draw the knee in to the chest and breath deeply. Allow the belly to loom open on the inhale all the way up to the top of the lungs and as you exhale let everything soften. If you would like you can draw your forehead towards your knee rounding in the back a little bit here, breathing deeply. So only draw your knee in or your leg as far as feels comfortable for you and when you are ready to come out of the pose on the inhale, go ahead and stretch the right leg back towards the floor and then move it over to the other side. So draw the left leg in towards the chest and then again if it feels right flex through that heel and draw the forehead towards the knee, rounding in the low back breathing deeply from the belly all the way up and when you have stayed for a few breaths on each side on the inhale straighten that left leg back out towards center, holding on to your chair and scoot the feet back and then readjust. That is your Pawanamuktasana."