Free Sun Salutations Chair Yoga Lesson Plan
The Sun Salutations Chair Yoga Lesson Plan was created using the Yoga Genie Plan Creator.
Short Version Download
The short version is perfect for taking into class with you. It’s short and sweet.
Long Version Download
You can “unlock” the long version of the lesson plan by helping me spread the word about this freebie (choose one of the buttons below). The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.
Lesson Plan Overview
This Sun Salutations Chair Yoga Lesson Plan (created using the Yoga Genie Lesson Planner) is suitable for office workers, seniors, coach-potatoes, and any one who loves yoga.
There are 15 chair poses in the lesson plan following as closely as possible the traditional Sun Salutations sequence.
I often add “chair yoga” to my traditional yoga classes – which has a mix of young, middle aged and old. Everyone loves chair yoga. Why? Good question. It took me a few years of teaching yoga classes to figure out why. We sit way too much. And sitting is terrible for us humans. We are not designed to sit for more than 15 minutes at a time. Why? Well, because the load put on the spine while sitting is 140kg. That’s a lot. And when you factor in the amount of time we spend sitting, it doesn’t take a rocket scientist to realise we have a health epidemic on our hands.
Adults of working age in England average about 9.5 hours per day of sitting time. Between the ages of 65 and 74, sedentary time in both men and women increases to 10 hours per day or more. By age 75+, people are sitting for 11 hours per day.
The answer to the “why does everyone love chair yoga” question is because we all subconsciously realise we are spending over 9 hours a day sitting! And the thought of turning a chair into something positive that helps keep our bodies and minds fit is a giddy and gratifying one.
So, what are you waiting for? Download the Sun Salutations Chair Yoga Lesson Plan, and turn your chair into a body sculpting exercise machine.
Sun Class Themes
You can instantly turn an average yoga class into an inspiring yoga class by giving your class the gift of a “theme”. There are lots of Sun Salutations themes you can use.
Here are some examples of “Sun Salutation Themes” you can use for your class to get your brain cells activated…
Feel The Ground Beneath You
Most of us in this crazy, fast Word don’t feel very secure and stable physically or mentally. Practicing Sun Salutations is a great way to become grounded by being aware of the ground beneath us. Ask your students to to feel roots growing under their feet when they’re in Mountain, Forward Bend and Downward Dog poses. The longer they stay in the pose, the deeper the root grows and the more grounded they become.
Let Your Inner Sun Shine
Ask your students to allow themselves to enjoy the sequence. A nice trick to help this is to ask them to smile while practicing Sun Salutations.
Invent Your Own Sun Salutations
Ask your students to use their tuition to come up with their own variations of Sun Salutation. It’s one of the easiest sequences to spice up. For example, the advanced students may want to make it a wee bit tougher by adding Chair Pose or Side Stretch Pose. And a student with arthritis may get a chair and do some Chair Sun Salutations. Let your students know there are no rules and no right or wrong. Just let your hair down and unleash the child within.
Adding mantras to Sun Salutations is a whole lot of fun for the class. Mantras also adds a spiritual and meditative aspect to the practice. You could ask the class to come up with a mantra for each pose. You could split the class up into groups of two and each pair has to come up with a mantra to share with the group. The class then learns the mantras while performing the poses. This is a great way to unleash creativity in the group and will turn into more of a “laughter yoga class” which is a lot of fun.
Below are a few mantras you could use…
“May there be peace for all.”
“Darkness gives me an opportunity to sine.”
“Where I am right now is exactly where I need to be.”
“I am the light I wish to see in the world.”
Below are some “sun quotes” you could use as a theme when teaching Sun Salutations…
“Ô, Sunlight! The most precious gold to be found on Earth.” ― Roman Payne
“Laughter is a sunbeam of the soul.” ― Thomas Mann, The Magic Mountain
“A flower cannot blossom without sunshine, and man cannot live without love.” ― Max Muller
“The splendour of the sun, which dissipates the darkness of this whole world, comes from Me.” – Bhagavad Gita 15.12
“Thunderstorms are as much our friends as the sunshine.” ― Criss Jami