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Mindful Chair Yoga Card Deck Cards – Greeting Card, December 20, 2018
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From the Publisher
Settle into a comfortable position. Using the soft padding of your pointer and middle fingers, begin tapping your face. Begin by tapping underneath your eyes. Then tap and explore your temples, forehead, and jaw bone... Continue by using all your finders to tap the top of your head and down the back of your neck... Notice the sensations of the tapping on your face.
Continue using your two fingers to tap around to your collar bones, and then use your fists to pound your chests and vocalize a soft 'ahh'. Continue tapping gently down to your ribs...
Sit up straight and with your palm gently tap the top of your arms one at a time by your shoulders... As you tap say, this is my are, and this is the sensation of my hands against my arm... Tap down to your forearms...and hands. Lastly, with the inside of your fists pound gently but firmly on the space between your neck and shoulders. First one side...then the other.
Sit towards the front edge of your chair with your feet flat on the floor and your spine tall. Pull your belly button in a bit to engage your core.
Lift your right knee up towards your chest and rotate your torso towards the right to bring your left elbow towards your knee. Pause for a moment and then rotate your torso back to the center and lower your right foot to the floor.
Repeat on the other side. Lift your left knee up towards your chest and rotate your torso towards the left to bring your right elbow towards your left knee. Pause and then rotate your torso back to the center and lower your left foot to the floor.
Once you're comfortable with this movement pattern, you can experiment with adding some simple breathing to the movement.
Inhale in the center.
Exhale and twist to the left.
Inhale back to center.
Exhale and twist to the right.
Start by sitting in your chair and notice how you are feeling in this moment. Take a few slow breaths. Can you feel the sensation of your breath in your belly? can you feel it in your feet on the floor?
Hinge forward at your hips and bring your elbows to rest on your knees or your desk. Make a shelf for your head by bringing the pinky side edges of both of your hands to touch. Let your forehead rest on your hands. See if you can let the weight of your head by totally supported by your hands. If it feels good, close your eyes.
Take several breaths through your nose, and let your exhalations be long and smooth, resting for as long as you'd like.
Our minds are thought making machines, and sometimes those thoughts can get really confusing or overwhelming. With practice, we can build our capacity to better understand our thoughts, and choose which ones to hang onto and which to let go of.
Sit in a relaxed position, close your eyes and imagine yourself sitting by a tree next to a river on a sunny day. This can be a river you've visited in the past, or a river you imagine. Notice the current, is ti lowing quickly or slowly?
As you sit by this river, turn your attention to your thoughts. As a thought comes into your mind, notice it and any reaction you may have in your body, then imagine taking that thought and placing it into the river.
Sit with your thoughts, dropping them into the river one at a time as they come up in your mind. Notice if there are any thoughts that are hard to put down, or maybe ones that you put down and then pick up again.
Putting It All Together
Creating Space in My Upper Body
- Body Scan.
- Balloon Breath.
- Neck Stretches.
- Arm Circles.
- Cactus Arms.
- Gentle Backbend.
- Seated Twist.
- Swooping Eagle
- Soothing Self Massage
"I LOVE these cards! The instructions are clear and easy to follow and the photos are so helpful and accessible. I'd recommend these for anyone wanting to bring more yoga into their life - Mindful Chair Yoga make it easy!" --Brian Leaf, MA, author of The Teacher Appears: 108 Prompts to Power Your Yoga Practice
"Fun and informative, this card deck is truly a gem! Whether you're in the office of the classroom, it's a great addition for people of all ages and levels of yoga experience. A perfect mixture of visual aids and easy-to-use instructions, this card deck is sure to help bring chair yoga to life for countless people!" -- Jonah Paquette, PsyD, Director of Clinical Training at Kaiser Permanente Vallejo, author of Real Happiness: Proven Paths for Contentment, Peace, and Well-Being
"No one knows how to share yoga with kids better then Jennifer Cohen Harper. In their new card deck, Jennifer and Mayuri took yoga off the mat and put it in the chair. With fun activities suitable for sitting at the dinner table or at your deck in school. Mindful Chair Yoga is an important addition to every parent's and educator's bookshelf." -- Susan Kaiser Greenland, author of Mindful Games and The Mindful Child
"Mindful Chair Yoga provides a fun, accessible exploration of the practice of embodied mindfulness; bringing awareness to our bodies in the present moment as a deep support for healing, wellbeing and positive engagement with others. It's good practice for all of us! Let's get moving!" -- Rhonda V. Magee, JD, Professor of Law and Mindfulness Teacher
"These cards are a wonderful and caring guide to find your way back to yourself. Jennifer and Mayuri provide simple directions and share accessible ways for every age and every body to breathe, move, notice and reset These are skills we all need more of in our daily life and here they provide easy, safe ways to explore and expand new abilities. What a valuable resource in any setting." -- Allison Morgan, MA, OTR, E-RYT and Founder of Zensational Kids
"At last -- truly portable yoga! The beautifully illustrated Mindful Chair Yoga card deck allows you to take your yoga practice with you -- to the classroom, boardroom, bedroom. The wide variety of practices are suitable for all ages in any location on any occasion. The cards allow you to mix and match the exercises and mindfully create a practice that can range from simple relaxation to a vigorous workout. Truly a gift." --Linda Graham, MFT, author of Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster
From the Inside Flap
Mindful Chair Yoga is a powerful way to harness key benefits of the practice: become stronger, more flexible, navigate challenging situations without becoming overwhelmed, rest when you need it, and much more. Each card includes a reflection question to help engage fully with the activities.
This easy-to-use card deck contains 50+ practices that can support everyone - children, teens and adults - in living a happier, healthier life.
- Item Weight : 12 ounces
- Cards : 61 pages
- ISBN-10 : 1683731840
- ISBN-13 : 978-1683731849
- Dimensions : 5.1 x 0.9 x 7.1 inches
- Publisher : PESI Publishing (December 20, 2018)
- Language: : English
- Best Sellers Rank: #170,238 in Books (See Top 100 in Books)
- Customer Reviews: