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If you're working out but you don't feel like you're seeing results, your sleep habits may be to blame. Yoga classes can be expensive or simply too far to travel so it may be a good idea to follow these tips for making your home yoga practice good. See more flow yoga sequences to practice at home or click on images below for printable home yoga practice links and more detailed instructions. Gentle Chair Yoga stretches, postures and breathing techniques will improve your quality of life no matter how old you are. If you cannot get down on a mat, you may want to try out a class that uses a chair as a prop. Often times the chair is used as something to hold onto when standing Yoga positions for Chair Yoga are being practiced, The chair assists with balance and provides more confidence when attempting the different poses. I continue the stretches at home but I benefit more from being with my instructor and group of friends.
Though Yoga positions for Chair Yoga vary a bit because participants do sit down for part of the class, they are not completely separate exercises from traditional Yoga – just modified. According to the University of Michigan Health System, people are fit when they can do physical activity with energy and a sense of well-being.
The Mayo Clinic reports that practicing Yoga may help with sleep problems, fatigue and mood, which in turn could have positive effects on a variety of  health conditions such as high blood pressure, Multiple Sclerosis (MS), vertigo, depression, and chronic syndromes such as Chronic Fatigue Syndrome (CFS) and Fibromyalgia (FMS). Practicing Yoga is also ideal for people suffering with Arthritis because it reduces the pressure placed on joints, while still offering opportunities for stretching to increase flexibility and range of motion. For me, living with CFS, FMS and Arthritis, Chair Yoga has been instrumental in controlling pain.

Some of the modified Yoga positions for Chair Yoga are Downward Facing Dog, or assisted balance poses, such as Tree or Dancer. With an inhalation, sweep your arms above your head, you can tilt your head back and look up. When you feel ready to end, sit for a few moments with your hands at your heart center, your head gently bowed forward, and your eyes closed. To read more about my journey living with Chronic Fatigue Syndrome and Fibromyalgia – click here.
If you would like to add some yoga breathing to your practice here are some links for good yoga breathing techniques. Make sure you have a nice yoga mat to practice on so that you stay clean and have proper padding. Find some suitable music to listen to when you practice as this will help set the mood for yoga and block unwanted noises that may be occurring around you. I go there feeling slouched over in pain, and leave there feeling taller and more at peace.
While it does not directly prepare you for intense physical activity, it allows you to keep up with your daily life and generally improve basic routines. Some of the poses are discrete enough to be done while at work in the office, in a wheelchair, or in a plane, such as simple spinal movements, deep breathing techniques and wrist or ankle rotations. This is one that you can start your day with: Begin with your hands at your heart center (breast bone), palms together in prayer pose. If seated, sit well in your chair with your back away from the back of the chair, feet planted firmly on the floor.

Being at home, I find it difficult to just sit by myself for twenty minutes and be introspective. They cite flexibility as one of the key components of fitness and many of the postures strengthen muscles, too.
As you begin to exhale, sweep your arms back out to the skies and return your hands to your heart center. If standing, be sure your body is well aligned with your feet planted firmly,  hip distance apart.
Find the times that either work into your schedule or ones that your body and mind feels most comfortable with.
Some people are disturbed or have allergies form the smoke but you may find it also helps to set the mood.
I think I will make that a resolution for the new year, try to sit still for twenty minutes and clear my mind! Quite often soft stretch material gets stretched and out of shape when you practice in it so find some good, flexible material that allows good air flow and does not get stretched out of shape the first time you use it.

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