The Costco Connection

Sit and search TO FIND A class in your area, look for chair yoga classes at fitness centers, community centers, and health and wellness facilities.

Some yoga studios may offer chair yoga classes. Look for yoga teachers and studios in your area by searching the teacher registry at yogaalliance.org. If all else fails, type the name of your town and “chair yoga” in your search engine.

The Costco Connection

Costco.com offers yoga clothing, such as pants, leggings and shoes. These items are also available at Costco warehouses, as well as some books and instructional DVDs.

OUR DIGITAL EDITIONS

Click here for a video demonstration of several chair yoga poses.

(See page 12 for details.)

AVE YOU TRIED yoga yet?

Yoga is not just for the young and flexible. Surveys show that 36

million Americans practice yoga regularly, and 60 percent of older adults have tried yoga at least once. According to research, yoga can help you manage stress, cope with chronic pain, lower blood pressure, improve sleep and even lose weight.

;e best news? You don’t have to chant, tie your legs into a pretzel or stand on your head to achieve those bene;ts. Chair yoga is an adapted form of yoga that individuals of all

for your health

Chair yoga makes yoga accessible to all

By Dr. Kimberlee Bethany Bonura

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CHAIR MEDITATION Begin your practice with two to five minutes of seated meditation. Roll your shoulders down and back to engage the muscles of the back and open up your chest. Rest your hands in your lap, palms facing up. Close your eyes, and focus on slow, deliberate breathing. As you inhale, say, “Inhale.” As you exhale, say, “Exhale.” End your practice the same way.

CHAIR-SUPPORTED TRIANGLE Stand next to the chair, with your right toes under the chair.

Step your left foot out a little wider than hip width, toes pointed forward. Gently bend sideways at the waist, placing your right palm on the seat of the chair. Lift your left arm up. If comfortable, look up at your left middle finger tip. Hold for five to 10 breaths. Repeat on the other side.

CHAIR SIDE STRETCH From your seated position, lift your left arm up and over for a long stretch up your side. If comfortable, look up at your left middle finger tip. Hold for five to 10 breaths. Repeat on the other side.

CHAIR YOGA WITH SUPPORTED STANDING POSES

CHAIR TWISTS From your seated position, gently twist at the waist toward the right, bringing your right hand back to the side of the chair and your left hand to the outside of your right leg. Keep your neck soft with a gentle stretch. Hold for five to 10 breaths.

Repeat on the other side.

CHAIR-SUPPORTED DOWNWARD FACING DOG Stand facing the side of the chair, with your feet about hip width apart. Bend forward at the waist, and place your hands on the seat of the chair. Allow your neck and head to relax between your arms, and feel a stretch up the length of your spine. Hold for five to 10 breaths.

ages—from kids to older adults—can do, with no special equipment required.

Chair yoga can be done while seated, making it accessible for individuals with mobility limitations, or it can include standing poses with the support of the chair. O;ce workers can take advantage of chair yoga’s adaptations to sneak in some stretches at work (make sure it’s a chair that doesn’t roll). C