Luna Light, Quick And Simple Chair Yoga For Seniors: The Complete Step-by-Step Illustrated Guide to Seated Movements for Weight Loss, Improved Balance and Mobility … in Under 10 Minutes a Day (Kindle 2023)
Basic chair-based posture, cardio and stretching for Seniors, with 28-day programme
I’m 70, and have lower back issues, so the opportunity to get some low-impact exercise, muscle training and stretching done while seated appeals to me. Because I’m not standing, there’s no impacting the lower lumbar vertebrae and less weight on my bad knee. A big motivation for me is pain relief. I am limited in my work by pain more than any other disability.
There’s only one of these exercises—the Floor Leg Raise—that I can’t do (because once I lie on the floor I can’t get up). However, I can modify it to do it while lying on the bed.
The exercises here incorporate Alexander Technique and Pilates. Also the pranayama breathing techniques of yoga.
Better posture, strength, flexibility, cardio and weight loss are addressed.
There’s a 28-day programme to make sure you get a well-rounded, general workout and to help you feel like you’re making progress. There are four groups of exercises, which most days you do two or three groups, with a Break day every sixth day. By Day 23, you’ve worked up to doing all four groups.
Group 1 is basic posture, Group 2 is warmup. Group 3 is easy cardio. Group 4 is flexibility.
Readers can also download bonus videos.
I’m starting my 28-day programme today, right in my office, and I’ve just done Day One. I’ve printed the 28-day programme onto a Wall Chart to hang on the inside door of my office to track my progress.





