If you have never experienced the benefits of chair yoga for seniors, you’re in for a treat! Over the last couple of years, I’ve become addicted to this simple, yet powerful, practice. I hope that my passion for chair yoga encourages you to give it a shot!

Why Is Chair Yoga for Seniors So Powerful?

By the time you reach your 60th birthday, you have probably taken two million steps. If you are like most of us, you have probably also dealt with your share of injuries or illnesses. Maybe you have had a hip replacement. Or maybe, like me, you have experienced a broken ankle (or two).

As we reach our 60s, we know instinctively that keeping fit and flexible is essential. But most of us have little tolerance for gyms and aerobics classes.

So, what’s the alternative? Many women I know have turned to gentle yoga, which is a fantastic option for getting in shape after 60. But what if you have mobility problems or are just feeling a bit fragile these days? Maybe it’s time to consider chair yoga.

Is Chair Yoga “Hard Enough” to Work?

Now, I know what you’re thinking. “How could sitting in a chair possibly be good exercise?” Well, based on my own experience with chair yoga, I can tell you that it is surprisingly effective. Best of all, because it is so accessible, it is the kind of exercise option that you will do every single day.

I’ve been doing chair yoga on a pretty consistent basis, and I’ve been super happy with the results. In fact, I would argue that chair yoga was one of the main catalysts for my eventual return to lifting weights, doing cardio and taking group yoga classes.

To keep myself disciplined, I set an alarm to go off every few hours. Instead of doing 60 minutes of yoga all at the same time, I spread my yoga sessions throughout the day. For some reason, this was an easier approach for me to stick with.

As my flexibility improved and my stiffness went away, I started to see a whole world of workout possibilities in front of me. Now I still do yoga, but it is only one part of my routine.

Why Chair Yoga Is Amazing for Seniors

The truth is that yoga can benefit anyone, regardless of age, inflexibility or even disability. There’s a saying among yoga teachers: “If you can breathe, you can do some form of yoga.”

For those who can’t get on the floor to do a traditional mat yoga class, chair yoga offers wonderful health benefits. Here are a few of the many benefits that chair yoga offers to seniors:

Experience Relaxation

Few people stop to think about the fact that relaxation is a skill. We tend to assume that we are not relaxed because the circumstances of our lives are too stressful.

Like any other skill, relaxation can be cultivated through learning and practice. A good chair yoga instructor will start by teaching you yoga breathing skills that you can use not only during class but anywhere, anytime you need to decompress.

Improve Flexibility

Some people assume the loss of flexibility is inevitable with aging. This is a misconception. Flexibility actually works on the “use it or lose it” model. You can improve your flexibility at any age. People who start taking yoga in their 60s, 70s, 80s or even 90s find that they regain flexibility in their joints, connective tissues, and muscles.

Those who continue taking yoga over the long term even report that they not only regain lost mobility but often become more limber than in their younger years.

Reduce or Even Eliminate Insomnia, Arthritis, and Constipation

Most chair yoga participants report that after one to three months of regular weekly classes, they sleep better at night. Many senior chair yoga students who previously experienced chronic constipation have more regular bowel movements without medication. Pain from arthritis, sciatica, chronic backache, and other conditions also tends to decrease or in some cases even disappear with yoga practice.

Don’t Let Excuses Hold You Back from Giving Your Body the Love It Deserves!

Let’s be honest. There are hundreds of excuses that we give ourselves when it comes to starting an exercise program – even one as easy and gentle as chair yoga. Perhaps, like me, you have gained a little extra weight this past year. Or maybe you just feel stiff and inflexible.

Maybe you have an injury. Or maybe you feel that you’re “too busy” to exercise. If anything, these are all reasons to consider chair yoga, not reasons to avoid it!

Now, the big caveat here is that everyone’s body is different, so you should definitely check with your doctor before starting any exercise program. But, that said, I have never met a single person who has regretted starting gentle yoga – especially chair yoga.

It’s not just about the physical benefits. Chair yoga is also a great way to reconnect with your body and calm your mind.

Chair Yoga May Bring You the Confidence You Need

To be honest, when I started doing traditional yoga classes, I found that I was too stiff and inflexible to enjoy the process. It felt like I lacked the balance and flexibility to do even the most basic asanas (movements). So I got discouraged. I wanted to do the positions properly, but even sitting cross-legged was a challenge.

Instead of quitting, as I might have done in the past, I decided to switch to chair yoga classes. Wow! What a difference! Just having the chair to support me addressed many of the flexibility and confidence issues that I was having. Now I’m ready to include other gentle yoga movements into my routine.

Why Not Start Doing Gentle Chair Yoga Today?

If the idea of starting a new yoga program makes you nervous, I want to tell you that I completely understand where you are coming from. I felt the same way too.

There are lots of free chair yoga classes on YouTube which you can do with ease in your own home. If you don’t like the first you try, don’t be put off – find a different teacher and have another go.

Some senior centres also offer chair yoga, so if you want to participate with friends, have a look at what is offered in your local community. Or why not invite some friends round your house, and all do an online chair yoga session together!

Is Chair Yoga Just for Seniors?

I started to realize that chair yoga isn’t just for seniors, although elderly people can absolutely benefit from the additional support. Chair yoga is for everyone. In fact, since boomers spend most of their time sitting, you could argue that we need it most.

You’re Already Sitting – Why Not Make the Most of It?

One of the hazards of modern life is sitting. Studies have shown that sitting for extended periods of time can actually be as bad for you as smoking. One solution is to set an alarm to remind yourself to get up every hour and take a short walk. In addition, adding chair yoga to your daily routine will help to keep your joints lubricated and your body limber.

If you are already sitting, why not add a little chair yoga to your daily routine? Your muscles, joints, and tendons will thank you. And, when you feel good, you will be more productive.

What You Need to Get Started with Gentle Chair Yoga

A Chair

Choose one that allows you to sit upright with shoulders positioned above your hips rather than a seat that encourages you to lean back and slouch. Ideally, try to select a chair without armrests or a chair wide enough that there are several inches between your body and the armrests.

A Strap or Belt

Feel free to use a yoga strap if you already own one. If you don’t have one, you can use a long belt such as one from a bathrobe. You can even borrow your dog’s leash if you want.

A Block or Thick Book

This is most important for shorter people. You want to be able to have your feet flat on the floor while you sit upright on your chair. If that is not possible, place a yoga block or a thick book beneath your feet.

Comfortable Clothes

Ideally, try to wear comfortable clothing which does not restrict your movement. Remove your shoes. It is up to you if you practice with bare feet or with socks.

Here’s How to Get Started with Gentle Chair Yoga

Notice Your Posture

Begin by sitting in your chair without slouching or slumping. Posture is important in yoga not for appearance’s sake but because a hunched position prevents deep breathing and can constrict the spine. Sit so that your shoulders are directly above your pelvis. Position your chin parallel to the floor. Permit the top of your head to point toward the ceiling.

Observe Your Breathing

Most of us breathe in a hurried fashion without even realizing it. The healthiest way to breathe is to take as few as possible slow, deep breaths per minute, using as much of the lungs as possible.

Our lungs are much more spacious than we realize: their surface area is equivalent to the floor of a tennis court. Draw an inhalation into the base of your lungs. Then continue to breathe in, so that you feel your diaphragm expand.

Extend the inhalation further until you experience a sensation of your collar bones rising. Then release the breath as slowly as you can, trying to exhale from the top of the lungs downward.

As far as possible, try to make the inhalation and exhalation equally long. When the rhythm of your breath has slowed down, you are ready to begin stretching. Continue to use your breathing as you perform these movements.

Gentle Chair Yoga Seated Twist

Raise the heels of your feet but permit your toes to remain on the floor (or on your block/book).

Bring your thighs together. Inhale and think of elongating the spine as the lungs fill with air. Exhale and slowly turn your torso toward the right. At the same time that you do this, shift your legs to the left.

Take 3-6 deep breaths in this twisted position, trying to move the upper and lower body further in opposite directions from each other. Then on an inhalation, return to the center. Repeat this seated twist to the opposite side.

You will experience a release of tension and tightness in the back as you perform this stretch. You may want to repeat it two times in each direction.

Gentle Chair Yoga Leg Stretch

Reach forward and loop your strap (or belt or leash) around your right foot. Extend your right leg forward, straightening your knee. Let the heel of the right foot rest on the floor but raise your toes. Gently pull on your strap with your arms as you push the sole of your foot against the strap. Feel the stretch up the back of your right leg.

If you want to take this stretch deeper, exhale and fold your torso forward over your leg, keeping your buttocks to remain planted on the chair seat. The left leg remains bent as you stretch the right leg, with the left foot planted flat on the floor. Inhale and come back up very slowly. Switch sides to stretch the left leg.

Gentle Chair Yoga Shoulder Stretch

Take your strap (or belt or leash) in your right hand. First, raise your right arm toward the ceiling. Then bend your elbow so your right hand comes behind your head or neck. The strap should now dangle down behind your back.

Draw your left elbow out from the body and slightly backward.

Reach your left hand toward your lower back until you can grasp the lower end of the strap with your left hand. Continue to keep your head and torso upright as you perform this stretch.

Take 3-6 deep breaths in the stretch. Think of your breathing as a massage mechanism to loosen the muscles resisting this stretch. Gradually, without lowering your head or rounding your spine, see if you can walk your hands closer together on the strap. Exhale and release this stretch, bringing both hands back to your lap. Then repeat to the opposite side.

Each stretch can be performed multiple times. Or, if you are at the office, perform each stretch once to keep from getting tight, tense muscles from long periods of sitting. After doing these stretches, sit quietly in your chair for a brief period.

Close your eyes. Notice the difference in your body, how your muscles feel more relaxed. Also, observe the difference in your mental outlook. Your internal sense of equilibrium will feel re-calibrated back to a sense of greater calm and balance.

There Is No “Right” or “Wrong” Type of Yoga for Your Age

Many people stay away from yoga because they feel that they are “too old” to get started. Picturing a 20-something woman, twisting herself into a pretzel, they stay on the sidelines, getting tired and stiff. The opposite is true for chair yoga. Since many people believe that chair yoga is just for people with mobility challenges, they think it’s not for them. Both perceptions are misguided.

Have you tried chair yoga before? What was your experience? Do you have a favourite chair yoga instructor? Please join the conversation.

Rituals are actions that symbolically connect us to something that is meaningful. They can be comforting and can help us express feelings, bring about a sense of closure, or keep an important part of the past alive.

Rituals mark time as well as create time. They give us structure in our social world by designating a beginning or an end: Baptisms, Christenings, Bat Mitzvahs, Graduations, Engagement, Marriage, Divorce, Birthdays, First Day of School, Proms, Retirement party, and of course, funerals and memorials.

Grief Rituals

I create Rituals around my losses. As we come to this age, loss and transitions are more prevalent. We transition from a young mother, wife, career builder to grandmother, single, retired. These are some of our losses. We also experience the loss by death of friends, family, and those whose presence we enjoyed – authors, celebrities, or global leaders.

When we create a Ritual around loss, we honor both ourselves and those who are remembered.

The phases of Rituals in Grief are:

• Separation from what was – “My life is now without my spouse, sister, child, friend.”
• Transition from what was to what is and will be – Taking one step at a time as we navigate the void.
• Adjusting to the ‘new’ normal – Living alone, not seeing our beloved, new label (widow, orphan, etc.).

We need Rituals because loss can make us feel that our lives are out of control, filled with deep grief and chaos, and out of balance. Rituals can restore that sense of control.

For example, if we wake up and create a ritual of finding one memory of our loved one, every day, we honor them and ourselves, and it can be the same memory every day! I often think of my sister and how she loved to get in a warm pool backwards down the ladder. Upon entering the water, she would say ‘Ahhhh’ with her eyes closed. She was so happy and that brings a smile to my heart.

Creating a Grief Ritual Does Not Have to Be Complicated

1. Think about (or write down): What is the meaning of your ritual? To bring you comfort; to create something consistent in your chaos; to relieve your stress…
2. Decide when the ritual will take place: Once a day when you wake up or go to sleep; once a year on the anniversary of the event; or anytime.
3. Decide where the ritual will take place: In their favorite chair, by the beach, at a restaurant, in your place of worship, anywhere.
4. Decide who should participate: Sometimes, the ritual needs to involve another person or group such close family. Other times, it can seem more meaningful to do it alone.
5. Create the actual Ritual: Drinking coffee from their mug; going to a special setting, or simply any space that you define as sacred. The Ritual can take seconds, hours, or whatever meets your needs and desires.

Grief Rituals and Your Chakras

Each of your Chakras, the subtle energy centers that engage within your emotional, spiritual, physical, and nervous bodies, holds a key to your Rituals. Wear something, eat something, do something that connects you to your loved one.

Root

The first Chakra, located in your lower extremities, perineum, coccyx, is where we find support, grounding, a sense of stability and trust. The ritual of taking a conscious walk, feeling your body grounded, or massaging your feet can bring grounding and trust.

Sacral

The second Chakra, located in between your pubic bone and navel, offers the flow and connection to your beloved by consciously moving your body through dance, yoga, walking or whatever gives your body some flow.

Solar Plexus

This third Chakra, centered between your navel and lowest rib, honors yourself and is the inspiration to commit to Rituals. Here you will find the fire of your motivation to create and sustain your Rituals.

Heart

The fourth Chakra, located in the center of your chest at your actual heart honors the love that never ends. Photos, memories, and knowing that in death the relationship does not end, it only changes.

Throat

At your throat is your communication with your creative energy. Rituals are creative communications between you and your beloved. This may include writing them a letter, creating fine art, cooking their favorite dish, or whatever expresses your connection.

Third Eye

Just between and above your brows is your sixth Chakra. Rituals provide insight into the flow of your grief. As your two eyes look out, your third eye looks inward to honor your insight, intuition, knowledge and brilliance. Your Rituals opportunities are as vast as your imagination.

Crown

Just above the crown of your head hovers the seventh Chakra. Rituals acknowledge the divine aspect of your connections through mediation, worship, dreams, and unbounded thoughts.

Not only does a grief ritual help you heal as you regain steady emotions, it gives you and other friends and family an opportunity to remember and reflect on your loved one’s life. Having a regular ritual to remember them and honor their life is essential in a healthy grieving process.

Daily Rituals

We have daily Rituals that provide a sense of comfort and continuity. When I awake, my first Ritual is to think of three things I am grateful for. Then I rub my hands and touch the earth to start my day literally grounded.

Your Rituals might include how you make your coffee, taking a walk first thing, or reading the news (watch out that this doesn’t get you stressed!)

My skin care Ritual, which I do first and last thing in the day, includes looking in the mirror and saying “Thank You” and then using facial acupressure to apply with love, care, and awareness, my facial serum (GYG Organic Facial Serum).

Every morning I splash cold water on my face seven times – it feels great. I bless my food as a Ritual. I try to make most of my day as sacred as possible by creating a Ritual around the mundane. I give my small pleasures and necessary actions some meaning.

Here are the Rituals of some great artists and thinkers:

• The rising-at-dawn came from Ernest Hemingway, who was up at around 5.30am, even if he’d been drinking the night before.
• The strong coffee was borrowed from Beethoven, who personally counted out the 60 beans his morning cup required. 
• Benjamin Franklin swore by “air baths,” which was his term for sitting around naked in the morning, whatever the weather.
• And the midday cocktail was a favorite of VS Pritchett (among many others).

Create a Ritual that you commit to once a day or once a year or anytime that brings an inner smile to your being. Rituals offer comfort, creativity, inspiration, and presence.

What you do with awareness becomes living fully in the present. Isn’t that where we all strive to exist?

I invite you join my tribe at https://www.growingyoungergracefully.com and enter drawing for you to win One-ounce bottle of GYG Organic Facial Serum and get a free Facial Acupressure video.

What Rituals have you created in your life? Do you make something special out of mundane things? Do you have a grief ritual for friends and loved ones? Please share the practices you have embraced!

You might think the curtain bang resurgence came from TikTok, as many on the app swear other creators inspired them (and they probably did!) but we really think the throwback trend came from The Flight Attendant. Kaley Cuoco’s hair was just as much the talk of the show as who killed Alex. The HBO Max show did an incredible job of giving Cuoco’s character perfect curtain bangs at the beginning of the show and a more grown-out messy style as her life devolves into chaos.

Post season one, Cuoco let her hair grow out a bit as she gave the bangs a rest. That’s probably because they screamed Cassie Bowden (Cuoco’s character). But a new role has her making a big chop—again. Cuoco was seen on the set of Meet Cute. The rom-com stars Cuoco and Pete Davidson so we know it’s going to be good. According to Deadline, the movie is “built around the question: What would you do if you could travel to your loved ones’ past, heal their traumas, fix their problems and change them into the perfect partner?”

AP Images.

The BTS images from the set in NYC show Cuoco with cute blunt bangs, a far departure (see what I did there?) from her glam Flight Attendant curtain bangs. In some photos, she’s seen looking a lot like Cassie’s hot mess journey though, with unkempt hair during what looks like a car accident. Eek. Otherwise, the bangs look great on her.

They’re long enough to pull back with a cute clip when you’re not feeling them anymore, and short enough to be a look—even in a ponytail. We can’t wait to see what other ways Cuoco plays with the fringe throughout the movie, of which doesn’t have a release date just yet.

In my work with women who are looking to redefine on what I call “The Right Side of 50,” I lead them through a series of journal prompts, reflections, brain dumps, and goal setting exercises to help them as they try to figure out exactly what their “thing” might be as they move forward in their lives.  

In my most recent group, the goal of one of my students revolved around not growing old alone and finding love on the right side of 50. However, she is the caretaker for her adult son who has autism and she’s concerned that this is a huge external barrier that she may not be able to overcome. And it is indeed a barrier. But there are still action steps that she can take as she moves towards her goal.

Community Is Key

Being isolated and alone is counterproductive if you have an external barrier that you feel is preventing you from being able to live your dream. I recommend finding two communities of people:

#1: A Group of People Who Are Living with the Same Life Circumstances That You Are Living with

So, for my student, I recommended that she find a support group, of sorts, for women who are raising adult children with disabilities. You want it to be a group that is supportive while helping you to grow, rather than a group who enables you to wallow continuously. There are going to be days where you are feeling negatively and that’s to be expected, but growth is important overall.

#2: A Community of People Who Are Doing the Thing That You Want to Do

Women who are looking to find love after 50, women who want to write a book, women who want to run a marathon – whatever the goal is, find a community of women who share your aspirations.

This is a group who will lift you up, encourage you as you move forward towards your goals, and provide resources for you. You will learn from this group and be motivated by them. Surround yourself with likeminded women.

Journal

Every. Single. Day. At least once per day.

Journal about:

• Your dreams,
• Your frustrations and challenges,
• Your “why” – what makes you excited when you visualize yourself doing it,
• Gratitude – at least one thing that you are grateful for every day,
• At least one realistic affirmation that relates to your vision. Mine is: “I am a healthy and active wife, mom, and grandmother every day.” Come up with one that suits you and write it down daily.

Track Your Schedule for a Week

Many of the women I speak to say that they don’t have enough time in their day to think about taking an action step towards living their dream. They may be caretakers for senior parents, an ill spouse, or grandchildren. They may be continuing to juggle work and family roles.

I challenge them to track exactly how they spend their time for an entire week. Much like when we are looking to lose weight, we track our calories for a week to see where we might cut back.

In 99% of cases, there are pockets of time that these women could utilize to do something productive to move them towards their dream, passion, or ultimate purpose.

How much time a day do you find yourself surfing social media, watching something you don’t care that much about on Netflix, playing Words With Friends or online Solitaire? I find that most women who complain about lack of time are able to carve out at least an hour a day for themselves once they take a look at how they are currently spending their time.

Set Smaller, Attainable Daily Goals and Celebrate the Small Wins

For my student who is looking to find love, her smaller goals might be things like working on her online profile each day, finding local meetup opportunities, or finding her two communities of women. For my students who want to write a book, their daily goal might be to write 1200 words. The important thing is to take some action and reinforce yourself for doing that.

Give yourself grace and adjust your goals along the way as you need to. There is no question that it is harder to picture moving towards living your joy when you are in the middle of dealing with a less than optimal life experience. But it can be done. It will just be on a different timeline.

Do you have a goal that you feel you can’t accomplish because of some external barrier? How can you break your goal down into some smaller daily attainable goals? What is an affirmation that applies to your dream as you move forward on the Right Side of 50?

Morgan Stewart’s Facial Peel on Instastories

Morgan Stewart Instagram Beauty 2021

According to Morgan Stewart’s Instastories she apparently gets her flawless complexion with the help of these exfoliating and smoothing facial peel pads (along with a hydrating mask also linked below). And although I’m not exactly sure how all the science-y stuff in the ingredients work with alpha and beta hydroxyl acids and what not, I do know that I’ve also heard @LaurynBosstick of @TheSkinnyConfidential recommend this product multiple so you better believe the truth is that I’ll definitely be trying it soon. 

Fashionably,

Faryn

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Originally posted at: Morgan Stewart’s Facial Peel