#covid19#Lockdown#staysafestayhealthy# Chair yoga for seniors third day

Third day session is for strengthening upper body.

Sit comfortably on a sturdy chair. Sit tall with spine straight. Hold Chin mudra or Buddha mudra. Breathe for a minute. Start with prayer 🙏 pose. Feel the stretch in each pose. Hold each pose for about 5 to 10 seconds. Stretch out your hands shoulder level sideways  with palms facing up. Raise your hands straight up. Bend at elbows and place your arms above your head. Bend towards right feel the stretch. Come straight bend towards left. Come straight,  raise hands straight up, bring hands on shoulder level with palms facing down, then to prayer 🙏 pose. Back to original position with mudra palms. Relax for a minute with mindful breathing holding your favourite mudra. Chin mudra or Buddha mudra. 

Benefits 

Strengthens the ribs and core muscles 

Lengthens the muscles in between ribs and pelvis 

Brings balance to the body 

Stretches and strengthens the hands, shoulders, back , chest and hips.

If you are on medication for any ailments consult with your doctor before starting a new routine.

Don’t force yourself to do the exercises. Fix a smile to feel relaxed and comfortable. Slow and steady is the philosophy of yoga. Consistent practice is the success key. Visualisation of the benefits are prime factor for better results.