Chair yoga - Cancer Rehabilitation

This is a gentle chair yoga routine designed to improve mobility, flexibility, posture, circulation, and relaxation. The instructor emphasizes working within a comfortable, pain-free range of motion and adapting movements as needed. Key Exercises Breathing & Mindfulness Begin with slow nasal breathing. Focus on inhaling calmness and exhaling tension. Encourage awareness of the body and present moment. Neck & Shoulder Mobility Shoulder shrugs and shoulder rolls. Gentle neck side bends. Looking up/down and turning the head side-to-side. Upper Body Movement Coordinated arm raises with breathing. Side bends and spinal twists. Wrist circles and arm stretches. Spinal Mobility Seated "cat-cow" style movement: Round the back forward. Extend the spine and lift the chest. Forward folds and controlled roll-ups. Hip & Core Work Opening and closing the knees. Hip abduction (moving one leg out to the side). Gentle side-to-side body sways. Leg & Ankle Exercises Knee extensions. Ankle pointing and flexing. Ankle circles. Single-leg balance challenges combined with arm movements. Main Themes Theme Purpose Controlled breathing Relaxation and focus Gentle mobility Improve joint movement Postural awareness Strengthen core and back support Adaptability Suitable for different ability levels Mindfulness Reduce stress and increase body awareness Relaxation & Visualization The session ends with a guided visualization of a tree through the seasons: Winter symbolizes rest and recovery. Spring represents growth and renewal. Summer reflects strength and flourishing. Autumn symbolizes change and transition. The instructor encourages participants to reflect on which "season" of life they currently feel they are experiencing. Key Takeaways Chair yoga can provide meaningful movement without needing to get on the floor. Consistent gentle mobility work can help maintain flexibility and joint health. Breathing and mindfulness are integrated throughout the practice. The session is accessible and can be modified based on individual comfort and mobility levels.