#beginnersyoga #easebackpain #yogawithgaileee #chairtaichi #seatedtaichi Gail P-B. Yoga Teacher, Chair Tai Chi & Yoga Nidra Meditation Teacher
Class Description
Chair Tai Chi is a 45 minute class, consisting of a blend of Yang Style Tai Chi forms (singled out for adaptability in a seated position), Shaolin muscle and sinew exercises, qigong (“chee-kung”) detoxing techniques, hand/finger/eye exercises, acupressure point stimulation, and guided rest & relaxation & gratitude practice.
Benefits: Chronic pain reduction, improved strength and flexibility, range of motion, posture, blood pressure, sleep, digestion, and immunity. Relieves stress, anxiety, and aids in overall well-being. Chair Tai Chi is a unique therapeutic modality being offered in the online Veterans Yoga Project studio.
Special Instructions ** Please have on hand a sturdy chair ** Timestamps 00:00 Welcome 00:38 Grounding - A gentle neck rotation exercise to increase range of motion and relieve tension in the neck.
01:00 Breathing into the low dantien (danjeon, dantian) - Breathing technique focusing on the lower abdomen to promote energy flow. To enhance relaxation and energy circulation.
02:15 Atlas Point Rotation 03:10 Swimming Dragon Movements - A movement that involves coordinated arm and head movements to enhance flexibility and reduce neck pain.
04:10 Spread the Feathers - An exercise to open up the carotid arteries and improve blood flow to the brain.
06:04 Spinning Hands 06:55 Shoulder Rotations and Holds 07:44 Wild Goose Flutter Hands - A movement that energizes the fingers and wrists, beneficial for carpal tunnel syndrome.
08:29 Stirring Arms 10:13 Kuan Yin Paints the Rainbow - A shoulder mobility exercise that promotes flexibility and range of motion in the shoulder joint.
12:40 Eagle Claw - This exercise focuses on hand and finger mobility, promoting dexterity and strength.
14:40 Blood Pressure Technique - This technique involves specific hand movements that stimulate the heart meridian, promoting cardiovascular health.
15:45 Foot Flex, Point & Pump 17:47 Warm Up Knees 19:48 Knee Strengtheners 20:40 Spinal Cord Breathing 21:59 Swallow Flies to the Nest 23:47 Parry - The Parry technique involves circular arm movements that engage both hemispheres of the brain.
25:35 Sumo Stomp - Bone Building 26:10 Foot Patterns 27:40 Jitterbug and Twisting 29:12 Arm Tapping 30:03 Hand Stretches - Exercises targeting the fingers and hands can alleviate stiffness and improve dexterity, especially for those with conditions like arthritis.
32:36 Thymus Thump 33:40 Big 6 #big6 Lymphatic Drainage 37:25 Hand Tapping Sequences - Hand tapping is a gentle technique used to relieve various ailments, including headaches and digestive issues. Technique 1: Tapping the pinky sides to alleviate headaches and vertigo, creating a soothing sound. Technique 2: Tapping the interwebs of the thumb to aid digestion and reduce nausea, a method often used by caregivers. Technique 3: Tapping the interwebs of the fingers to relieve pain or numbness in the limbs, ensuring comfort with jewelry. Technique 4: Stimulating pulse points at the wrist to support heart health, using gentle up-and-down motions.
42:20 Grounding, Breathing 43:00 Gratitude Practice 43:30 Thank You & Bow
**I understand that the Online Yoga/Chair Tai Chi virtual program involves physical activity which carries with it certain inherent risks. As a participant, I agree to assume all risk associated with this program and fully waive and release the Gail Pickens-Barger, its administrators, representatives and executors, past and present representatives and successors, and other persons from any and all claims, liability, or causes of action arising out of injury to me while participating. In addition, I take full responsibility for consulting a physician. I attest that, if I am pregnant, disabled in any way, or have recently suffered an illness, injury, or impairment, I should have or did consult a physician prior to participating in the Online Physical Activity Program.
Gail Pickens-Barger is an Ambassador for the Veteran Yoga Project, an instructor for the National Multiple Sclerosis Society, a Certified Gentle Yoga for Low Back Care Yoga Instructor, and a retired computer scientist living in South East Texas. Chair Tai Chi Instructor.
