Free Sun Salutations Chair Yoga Lesson Plan…Harnessing The Radiance Within

 

 

This Sun Salutations Chair Yoga Lesson Plan (30 to 45 minute class) was created using the Online Yoga Lesson Planner. 

It’s available as a convenient PDF download and an easy-to-follow video stream, it’s designed to bring gentle, accessible yoga practices right to your fingertips. 

Below are the aims and objectives for this lesson plan. 

 

Sun Salutations On A Chair: Theme, Aims & Objectives

Here is the theme, aims and objectives for this chair yoga lesson plan.  

Theme:

Chair Yoga Sun Salutations: Harnessing the Radiance Within

In this chair yoga class, we’ll harness the radiance within.

Just as the Sun rises each day, bringing light and warmth, our practice will focus on awakening our inner radiance. Through the gentle flow of Chair Sun Salutations, we’ll honour the Sun’s life-giving energy, fostering a sense of renewal, strength, and joy.

Let’s embrace the light within, moving with intention and breathing in the warmth of our own inner Sun.

Aims:

To provide a gentle and accessible version of Sun Salutations for individuals with limited mobility or those who prefer a seated practice.

To enhance flexibility, strength, and balance while seated in a chair, promoting overall physical well-being.

To cultivate mindfulness and breath awareness through synchronised movement and breathing, fostering mental clarity and relaxation.

Objectives:

Introduce students to the sequence of Chair Sun Salutations, emphasising proper alignment and safe transitions between poses.

Guide students in coordinating breath with movement to enhance the flow and rhythm of the practice.

Encourage the development of strength in the upper body and core through modified poses while seated.

Promote increased flexibility in the spine, shoulders, and hips through gentle stretching movements.

Foster a sense of relaxation and mindfulness, helping participants connect with their breath and the present moment.

Provide modifications to accommodate individual needs, ensuring that each student can practice comfortably and safely.

Below is the free download for the short version of this chair yoga lesson plan. 

 

Sun Salutations On A Chair: Short Lesson Plan

 

 

Here is the free download for the short version of this chair yoga lesson plan.

 

Chair Yoga Sun Salutations: Harnessing The Radiance Within  (short plan)

Each yoga lesson plan you create within the Online Yoga Lesson Planner comes with a short version of the lesson plan. The short version is perfect for taking into class with you. It’s short and sweet.

Below is the free download for the long version of this chair yoga lesson plan. 

 

Sun Salutations On A Chair: Long Lesson Plan

 

 

 

Here is the free download for the long version of this chair yoga lesson plan. 

 

Chair Yoga Sun Salutations: Harnessing The Radiance Within  (long plan)

Each yoga lesson plan you create within the Online Yoga Lesson Planner comes with a long version of the lesson plan. 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.

Below is the free stream for the streamed version of this chair yoga lesson plan. 

 

Sun Salutations On A Chair: Stream Plan

 

 

 

Here is the free stream for the stream version of this chair yoga lesson plan. 

 

Stream Lesson Plan

Chair Yoga Sun Salutations: Harnessing The Radiance Within  (stream plan)

Each yoga lesson plan you create within the Online Yoga Lesson Planner comes with a video stream version of the lesson plan. You’ll be able to provide the streams to students as a URL, so they can practice from home.

 

Why Does Everyone Love Chair Yoga?

 

 

This Sun Salutations Chair Yoga Lesson Plan, created using the Online Yoga Lesson Planner, is suitable for office workers, seniors, coach-potatoes, and any one who loves yoga.

There are 15 chair poses in the plan following as closely as possible the traditional Sun Salutations sequence.

I often add chair yoga to my traditional Hatha yoga classes – which has a mix of young, middle aged and old.

All my students love chair yoga! 

Why does everyone love chair yoga?

It took me a few years of teaching yoga classes to figure out the why. We sit way too much, and sitting is terrible for us humans. We are not designed to sit for more than 20 minutes at a time because the load put on the spine while sitting is 140kg.

That’s a lot of pressure on the spine!

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 we all subconsciously realise we are spending over 9 hours a day sitting! 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 free Sun Salutations Chair Yoga Lesson Plan, and turn your chair into a body sculpting exercise machine.

 

Sun Theme Lesson Plan Ideas

 

 

You can instantly turn an average yoga class into an inspiring one by giving your yoga lesson plan the gift of a “theme”.

Below are some examples of Sun Salutation themes you can use for your next class…

 

Theme 1: Feel The Ground Beneath You

 

Most of us in this fast-paced word don’t feel very secure and stable.

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 those poses, the deeper the root grows and the more grounded they become.

 

Theme 2: 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.

 

Theme 3: 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, students could add a squat or side stretch. 

 

Theme 4: Mantra Chanting

 

Adding mantras (here are 52 mantras to choose from) Sun Salutations is a whole lot of fun for the class. Mantras also adds a spiritual and meditative aspect to the practice.

Below are a few mantras you could use:

 

 

 

 

 

 

Theme 5: Sun Quotes

 

Below are some sun-themed 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

 

George’s Conclusion

 

 

Hope you found the chair yoga lesson plan useful. My students love chair yoga. I love chair yoga. 

Oh, I almost forgot…

If you love chair yoga, you’re definitely going to love my Chakra Chair Yoga Card Deck: 52 Cards For Mind-Body Unity.