Chair Yoga for Shoulder Restrictions

Woohoo! My first chair yoga sequence. This yoga class is really gentle on the upper body for anyone who might have sensitive shoulders or injuries (after having separated my clavicle and two surgeries on my left shoulder, I know how it goes!)

It still worked up a sweat and I felt great after teaching it. Would love any feedback from anyone who tries it, feel free to leave comments as it’s my first injury and accessibility-focused class and I put a lot of thought into it.

This chair yoga class is designed for those who might have any type of shoulder injury or restrictions.

We will start in a seated meditation and work our way into some gentle shoulder and neck stretches. Then we’ll start waking up the hands, feet and core. Coming to standing, I’ll show you some beautiful Surya Namaskar (Sun Salutation) variations that don’t load a lot of weight on the shoulders and upper-body.

I’ll also show you how to not sink into the shoulder joints. We’ll work on some strengthening and balancing poses and end off the class in some wide-legged fold and deep hip stretches.

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[Rae Mak is a 350+hr Registered Yoga Teacher trained in Toronto, ON at the Yoga Sanctuary specializing in Ashtanga, Vinyasa and Hatha styles. She is currently doing her 300hr advanced teacher training at Yogaspace.]