Wheelchair Yoga – Gentle Chair Yoga Routine – Yoga With Adriene


– What’s up everyone.
Welcome to Yoga With Adriene, I’m Adriene and today we
have an awesome practice, wheelchair yoga. So this is a request,
this one’s for my homie, you know who you are; this
one’s gonna help you find what feels good and
really, anyone can do it. So let’s get started. (genial acoustic music) Okie doke, let’s begin by finding a gentle
lift in the heart. So, one of the things I love about the Yoga With Adriene
community is that it’s focused
on three things. It’s, you just do your best,
show up and you do your best. We try to be authentic,
give ourselves permission to be ourselves, really just
show up as our true self. And the last one you know,
find what feels good. So, keep those
three things in mind throughout this practice today. So, you might be leaning
back in your chair, lifting your heart, you might
be sitting up, nice and tall, so to each his own, for sure. Lifting up through the chest. Then take a second,
trust yourself, trust me, trust the video and take deep
breath in and close your eyes. And then exhale,
relax your shoulders down. (exhales) Again, with the eyes closed,
take a deep breath in, just going inward a
little bit, checking in, (inhales deeply) and then exhale,
relax your shoulders. (exhales slowly) And then one more time,
just like that. Deep breath in (inhales deeply), fill up with air, and exhale, relax your shoulders down. (exhales slowly) Give yourself permission
here to enjoy this time, to tend to yourself,
a little TLC. Go ahead and put
away the day thus far, allow the future agenda
to be put on hold and do your best
to just allow yourself to be really, really present,
really in the moment. Okay, a little goes a long way. So from here,
we’re gonna keep nice, long deep breaths going, so best you can,
nice full breaths, just notice how that goes. Sometimes you’ll forget,
you’ll wanna come back to it with a deep
breath in (inhales deeply) and then a big exhale
to relax the shoulders. (exhales slowly) Alright, so keep coming
back to that breath, keep noticing where you’re at
with your conscious breathing. Now, with the hands resting
gently on the tops of the legs, you can also grab your
chair, the arms of the chair, the outer edge of your
chair, we’re gonna inhale. Lift the chest even more,
open up through the front body and lift the chin just
slightly (inhales deeply) and then exhale,
rounding through the spine, think cat-cow here,
chin to chest, again you can close your
eyes if you’re feeling groovy. Inhale open, lift up
through your front body, opening through the
chest, lifting the chin, and then exhale,
rounding through chin to chest. Weight of the head
drops down and over. Do two more, inhale, open, think long puffy
belly in the front. Feel that stretch as you
expand and then exhale, round (exhales slowly)
spinal flex, so good. Inhale, do one more inhale,
lifting, lengthening, smiling, perhaps,
(inhales deeply) and then exhale, chin to
chest (exhales slowly). Navel draws back here and
this time we’re gonna pause. Breathing deep, feeling
that awesome stretch in the back of the neck here, allowing the shoulders to
go ahead and round forward, the fingertips to
be soft and relaxed. Take a deep breath in here,
feel this awesome stretch in the back body (inhales), and then on an exhale, keep
the chin tucking into the chest and just slowly
begin to roll it up. Head over heart,
heart over pelvis. Great, take a deep breath
in (inhales deeply), and exhale, relaxing the
shoulders down, down, down, long in the neck. Sweet. Take the fingertips forward and then plug the
shoulders in the socket. Again, take the
fingertips forward, reach, and then plug the shoulders
back in the socket. Then we’ll take one of
my faves, Thriller arms, fingertips down, keep
plugging the shoulders in, (inhales audibly) and you
will already start to feel this nice stretch
through the forearm here, spread the
finger tips (inhales deeply), try to keep a lift up
through your chest, breathing deep here. Alright, let’s flow
with the breaths. So bringing the
wrists together here, we’re gonna open up
through the chest, start to stretch the
pectorals as we inhale, keep the fingers down,
open the arms super wide. Exhale, bring it back to center. The arms gonna get tired here,
so stick with it just a few, inhale, opening up, through
the chest, lifting the heart, maybe the pinkies start to
draw back a little bit more, maybe not (inhales). And back to center
(exhales heavily), and one more, inhale, open. This is that Titanic moment,
that Kate Winslet moment I’m always talking about,
inhale (inhales deeply). Exhale (exhales audibly). Great, stick with it,
flip the palms, press, press, press, press,
(inhales) we’re gonna take a moment here,
if you need a little more, you can bring one hand to the
fingers for a deeper stretch. And then open it up, inhale. Lift the heart,
stretch (inhales deeply), exhale, bring the thumbs
together (exhales slowly). Whoo, inhale, open, spread the
fingertips (inhales deeply), exhale, closed (exhales slowly). Are you breathing? Inhale, open,
last time (inhales deeply) and exhale closed. This time hook the thumbs
together and inhale, reach for the sky, Wu-Tang. (inhales deeply) Inhale. Lifting and lengthening through
all four sides of the torso, (inhales deeply)
big breath in, as you exhale, tilt gently to the right,
gentle side body stretch. Inhale the center, smile,
exhale, tilt to the left, gentle side body stretch. So focusing on the
sensation over the shape, as always, inhale, reach
(inhales deeply), and exhale should feel awesome as you rain the fingertips down. Keep the heart open, lifted,
and just take a second to notice how
you feel (exhales slowly). (inhales deeply) (exhales slowly) Awesome work. So this time we’re gonna
take the fingertips forward, plug the shoulders in,
eagle arms, right arm comes
underneath the left arm, and we wrap the palms,
maybe they touch, another option is to
just keep them like this, like hi-yah, like this, or maybe you wrap around,
Garudasana. Now keep the shoulders
plugged in, inhale, lift the elbows
(inhales deeply), eagle arms, exhale,
rounding through the spine, chin to chest, just like
the spinal flex from before. Inhale, rise up strong,
lengthen through the side body, and exhale, release, chin to chest (exhales slowly). Awesome, inhale one more
(inhales deeply), and exhale, chin to
chest (exhales slowly). Great. We’re gonna unravel the arms, inhale, open, big flying V
here, pinkies are forward, thumbs are back
(inhales deeply), and exhale, bend the elbows,
slight back bend here if you like, cactus arms
(exhales slowly). Great, inhale to reach up
(inhales deeply) and exhale,
once again, rain it down and just notice
how you feel, hoo! Awesome. (inhales deeply) (exhales slowly) Great, fingertips reach forward. Plug the shoulders in. Left arm underneath
the right this time, or whichever one you did
before, you’re gonna switch it. (inhales) Here we go, inhale,
lift the elbows (inhales), exhale, chin to chest,
rounding through the spine. (exhales slowly) Inhale, eagle arms lift
you up (inhales deeply), and exhale, chin to chest (exhales slowly). And one more, you got it,
inhale (inhales deeply), and exhale, chin to
chest (exhales slowly). Great, slowly unravel the
arms, send the fingertips up high to the sky, pinkies
forward, thumbs back, big breath, then exhale,
bend the elbows, thumbs back, pinkies forward,
cactus arms, ooh yes. Inhale, reach for the
sky (inhales deeply). Exhale, rain it down
(exhales slowly). Awesome. So we’re gonna finish
off with a twist, should feel really yummy. So there’s different
variations of this of course, we’re gonna start
nice and simple by just taking the left
hand to the outer edge of the right thigh,
and then slowly, starting from the
base of the spine up, beginning to open up
through the sides. Now, different variations. You can use your arm on a chair, you can bring one hand behind, so there are ways to get
a little more out of this but I also just recommend
you keep it small to start, just kind of understanding
and remembering that a little goes a long way. Take one more
deep breath in, inhale, lift and lengthen here
(inhales deeply) and then exhale, release,
come back to the center, take it to the other side. So twists are really
great for the spine, but they’re also really
great energetically because you get a chance to…
(dull thudding) Benji, everybody. You get a chance
to lift your heart, and then on the exhale,
choose to let go of that which no
longer serves you. It’s a detox, right? So again, inhale, lift your
heart (inhales deeply), and on the exhale, maybe you quietly
say to yourself, “I let go of that which just
simply doesn’t serve me.” (inhales) Wherever you are, take
one more deep breath in. (inhales) And exhale, release
(exhales loudly). Inhale in (inhales deeply),
(brief banging) exhale, release
(exhales slowly). Benji the dog, everyone. Bring the palms together
at the heart, Anjali Mudra. And take a moment
to appreciate yourself, appreciate your body. And we’ll take one more deep
breath in together (inhales), and gently bow the
head to the hands. So we finish practice
by bowing to the best and most beautiful
version of ourselves, and yes, we acknowledge
that in one another. So, I acknowledge you, the light in me bows
to the light in you, we’ll take a deep breath
in (inhales deeply), exhale, let it go
(exhales slowly). Perfect, Benji. Then inhale, lift your chin
(chuckles), lift your gaze, check
out Benji below my chair, perfect. Just in time for the big ending. We’ll bring the thumbs
to the third eye today, may we always see the truth; then drop the
fingertips to the lips, may we always speak the truth; and finally,
my friends, to the heart, may we always feel it. Thanks for sharing
your practice with me, take good care. Namaste. (upbeat acoustic music)

100 Comments

  1. Have you considered making a video for individuals with low vision and visual impairments?

  2. Thanks so much for this – I'm just adjusting to life with a fractured ankle and it's been so helpful. I don't suppose you could do a vid for people in a cast? I'm aware I could do some floor work, and I will, but one of your loving, encouraging videos would really help!! Lots of love xx

  3. Love love love this video. Recently fell down, bad sprain and 2 fractures, and this video still allows me to practise my yoga. Thank you Adiene!!!

  4. Thank you so much for this! I had foot surgery this week and have a very heavy cast on my right leg. I needed something to help keep the spine healthy and flexible while I’m recovering. This is perfect.

  5. Thanks for the video, I walk with a walker but my legs don’t work but i was doing it for a few weeks but I stronger with doing the video

  6. Thank you Adriene. I'm down with a leg injury and have to lay off weightbearing on the leg for a while. Your seated yoga playlist is just perfect for me right now.

  7. ♥️♥️♥️♥️♥️♥️♥️♥️♥️

  8. Thank you Adriene! I recently was in the hospital for ankle surgery and am now home recovering. I have been practicing with you for almost three years and felt such a relief today to hear your voice and to do this with you. Thanks for thinking of all of us! ❤️❤️❤️🙌🙌🙌

  9. Thank you Adriene! I injured my leg last week and will be on crutches for about 3 months, I was feeling down and unable to ground and lower my anxiety and knew I needed some yoga but thought I wouldn't be able to do any until I found this! Thank you for bringing calming energy to my heart and mind 💕

  10. thanks!!! this is perfect for recovery after Total Knee Replacement!!! Awesome!!!

  11. Had a very special practice with my sister, my 2 yo niece, 3 yo nephew, & 5 yo nephew.

  12. Beautiful!!

  13. That was beautiful. Thank you Adriene.

  14. Thank you for loving practice I’m not in a wheelchair but this week I have torn my calf muscle so unfortunately I’m on crutches really missing my yoga feeling very stiff upper body from using crutches if you could recommend a practice to do why I recovering would be very much appreciated thank you 😊❤️❤️🧘🏼‍♀️

  15. Benji is a babe

  16. My three year old joined me for this video this arvo, following the yoga calendar. Was such a great practice for the both of us, she followed along the whole way through and loved Benjis entrance! I have been trying to work on opening up through the shoulders so this was perfect for me too today. Also my sister was in a wheelchair so really made me smile that you did such a special video. Thank you again Adriene, Namaste x

  17. Thank you for posting this video! This video can help many people. Those in wheelchair, sitting at a desk, driving long distances etc. I know how hard it is to be sedentary for a long time. In 2011, I was bitten by a tick which resulted in a tick borne disease. I was very sick for months with very slow recovery. In 2015 I was still not happy with my physical recovery so I searched Youtube for beginners yoga. That's where I found Adriene. Her yoga videos helped me not only physically but also mentally. I may never be 100% but for my age I think I do pretty good. I recommend Yoga with Adriene to all my friends young and old. Also I share the videos to my facebook page. These videos have something for everyone. I am very grateful to have found Adriene! Plus I love seeing Benji pop into the videos!

  18. Woo! I had a huge day and a late night yesterday, and I almost always practice first thing in the mornings. This was a perfect way to stay in the groove of my yoga daily practice (connecting to my breath, gentle stretches) on a day when I might have been inclined to skip. Great timing with that #ywacenter calendar—thanks Adriene! ❤️🧘🏻‍♀️✨🌊

  19. Such a wonderful opening practice for the upper body. Hands free too is bonus. Many thanks for your inclusiveness with your channel. Blessings for a beautiful Thursday.

  20. Sat on the floor and took this time to reflect. Learning that yoga isn't all about the poses and how flexible our bodies are, but helping the mind become more flexible ♥

  21. awesome

  22. I thought the video was lagging because you and benji were still for like 6 or 7 seconds you two are synchronized!

  23. The Universe has aligned once more! I got into a mild car accident today (am totally fine – just a sore shoulder!), and I knew I wouldn't be able to do the usual planks, down dogs, etc, and this is absolutely perfect for me today!

  24. Beautiful <3 Namaste <3

  25. I love Benji! I have only tried chair yoga a few times, thanks for including this in the July calendar.

  26. Why did I not know this video existed ?!!! I got into a bad car accident in May, and broke a lot of bones. However, I use to doing yoga with you everyday, I could of sworn I’ve seen every video. Made my day you had this video. Just a little movement, yoga for the body and mind, Adriene love, and look at Benji 💙💙 I am in a wheelchair now and trying to find ways to get rid of my stagnant energy. This was amazing. ♿️💙 looks like this is from 2016, but hopefully these words make their way to you.. thank you 💙

  27. A beautiful practice. I actually did it sitting at the edge of my bed. I’m ready for a peaceful nights sleep

  28. i did this practice sitting on the ground 🙂

  29. This is awesome! I'm disabled but don't use a wheelchair, and this is a great easy practice. I know you get a million suggestions, but another thing that would be more accessible would be practices that were either all floor or all standing. One of the hardest things for me in yoga is having to constantly go from the floor to standing and vice versa. Thanks!

  30. hey Adriene, kudos to you for such awareness and concern for everyone. I too have a request. Could you plz have a practice for hypothyroid patients? I have noticed an improvement in my levels since I started practising Yoga. I know that Bhramari and Lion breadth are useful. But I would like to have a set of beneficial Aasanas to especially focus on and repeat regularly. Thanks in advance! See you tomorrow…

  31. Thank you Adriene, this is such a help whilst recovering from surgery. Means a lot to be able to do this xx

  32. Thank you si much for this video !🤗😗

  33. Good

  34. Hi you 🙂 how old is he, Benji the dog :D..? I am just wondering…

  35. Thank you. I had a bad fall with my bike yesterday and now my knee and thigh are bruised and painful, so I thought I couldn't do yoga today. Turns out I could! Thank you! I am glad you try to make yoga for everyone.
    I also loved the things you said at the end, made me feel warm and at ease <3

  36. Thank you so much for this video! My mum is a wheelchair user since almost a year and feels very stiff and tight, because of chemo therapy. I´ll show her video and really hope it will help her to feel a bit better.

  37. Thank you so much for this video! For the first time I can relax! You understand what it's like to be in a wheelchair. I have a muscle movement disorder and in a wheelchair. I'm just so thankful for this video.

  38. She is really sweet , but I fell asleep with all the relaxing. I need something little faster.

  39. Adrienne, maybe if you ever do another wheelchair yoga video maybe try doing it in a wheelchair. It would help to get more of a visual view seeing the correct way to do yoga in a wheelchair. Just a thought.

  40. Namaste. Been paralyzed since 1986 and I’ve only started this new journey of a healthier me. Thank you.

  41. I am a paraplegic and I have recently become interested in yoga. I was having trouble finding a program that I was able to do with my disability. I found this video and it is perfect for me! Thank you so much!

  42. My first thought after my car accident in December was, but I want to keep doing yoga with Adriene! I unfortunately can't keep up with 30 days of yoga yet, but when I'm walking again you can bet I'll be there! Thanks for making a video I can do in the meantime. And thanks for making the world a better place.

  43. Fake no wheelchair 2/10

  44. I'm an activities director at a retirement community and my residents love your seated videos!

  45. Thank you so much Adrienne–I really appreciate you sharing this practice. This is the only yoga I've been able to do since my snowboarding accident 4 LONG weeks ago. Your open hearted practice (and sweet dog) really lifted my heart. Namaste:)

  46. Thank you! Broke my ankle yesterday. No pain, but was concerned about having to give up my daily date with Adriene. No worries, this workout was great!

  47. Thank you so much for giving something I loved and lost, back. My boyfriend also likes yoga (he’s able bodied) and it’s something we always talk about wanting to do together… I wasn’t sure how possible this would be as it was just a theory to try in my chair until I found this. ☺️☺️☺️☺️ thank you. Be well.

  48. I love how gentle this seems and how it can be modified for people like me with multiple disabilities including a very bad case of EDS3. This fund made me feel so happy

  49. just broke my ankle, this will allow me to keep being active and practice my daily yoga 😀

  50. Had an appendectomy a few days ago and can't do anything that uses the abdominal muscles, but 1) didn't want to skip my daily yoga with you and 2) wanted something that would stretch my super stiff muscles. This was perfect. Thanks for everything you do

  51. I've been practicing yoga with you through your videos for about 18 months now, but 3 weeks ago I fell and broke my leg and I've been confined to a chair with a full leg cast. I've been sore in my hips, back, shoulders and arms, until I finally thought to check for wheelchair yoga. Of course my buddy Adriene has my back! thank you so much for this!!!!

  52. Thank you! This helps me with chronic pain a great lot too!

  53. the dog is too cute, it distract me

  54. Hi
    I need help. Am recovering from broken ankel ooeratiob operation what yoga i can do?

  55. Great upper body stretch, love Benji's involvement & your calmness B-)

  56. Day 5 of June 2019 <3

  57. BENJI!!!!!!! <3
    Thank you for making yoga videos for everyone in this community! <3 Jai namasté

  58. Embrace day 5 (June 19) – Adriene, you always surprise me. I thougth this would be too short but I feel good and I don't need more. Thanks for including everybody in your world !

  59. here for day 5 of EMBRACE. thank you <3

  60. #ywaembrace day 5: I'm glad this video was part of the calendar. It gives me perspective on how important it is to make tools accessible to everyone. We all may need the same thing, but the path to achieve it may be different. Thanks Adriene for listening to the community and providing these tools.

  61. Benji 😍

  62. Benji!!! Video bombing!! He made me laugh 🙂 what a great way to start the day!

  63. WOW! not in a wheel chair but i really felt this was a spritual practice sooo yummy!

  64. This was fab!! 💜

  65. 😊🙏❤️✨

  66. Is it weird that I started sweating a little🙃, I really enjoyed this one if I'm being honest it's cause I missed day 2 of this month and I have to do it today so this practice didn't really kick my butt but that one will 😁😅, yup I am legit nervous for that one but excited too so here's to getting my butt kick later today, I know everyone already did it, you guys are Awesome, I'm a chicken maybe we'll have to wait and see 😅, thank you Adriene for this one, once again love yuh and Namaste Everyone 💕💞💓💗💖❤🙏🙏

  67. Super gentle, I loved it! 🙌🏽

  68. Benji the dog everybody 🤣🤣🤣❤❤❤❤🐶🐶🐶 great practice 🙏🏼☀️

  69. Love to have the chance to always find the right practice based on my specific need of the moment! Thank you #ywa 🙏🏼

  70. Thank you, Adriene, for helping us all "find what feels good" and, of course, thank you, Benji for being Benji. Namaste <3

  71. Lovely x

  72. I've been wanting to coordinate community classes through my local food co-op which is beneath a housing center of which I'd love the residents to participate in said classes. I was unsure due to my lack of background teaching in general, and specifically to individuals with different abilities than my own, however this video has given me courage to go for it! Thanks, Adrienne ,🙏

  73. You have such a beautiful soul, Adriene. Thank you for everything you do! <3

  74. Loved this practice, and loved the Benji entrance 🙂 <3

  75. My friend and I just did a simplified version of this together. She’s 99.5 years old and said it was good! 👍

  76. Amazing!!! Loving the June calendar – thanks so much for creating an inclusive and fun space Adriene 😀

  77. I did this on one of the big balls. Didn't have a chair at the time. Love this. It was great because my back was hurting today.

  78. EMBRACE day 5

    It is very kind-hearted of you Adriene to consider a yoga practice for our fellow brothers and sisters who are in a wheelchair. It made me appreciate my body, but most importantly, appreciate and remember them; to see the light in each other.

    You’re such a good teacher that you successfully made it possible to actually feel like doing yoga while being seated.

    Namaste.

    #ywaEMBRACE #FWFG

  79. Embrace Day 5! Love the stretch of the shoulders and upper body of this one.

  80. Shared this practice with my son age 8 this morning 👩‍👦he found this fun and especially entertaining when Benji made himself known 😂
    Thank you Adriene 🙏🏾🧘🏾‍♀️🧘🏽‍♂️

  81. I loved this! I am not wheelchair bound but have had problems with my shoulders in the past couple of years so a little extra upper body attention that doesn’t involve the floor is very welcome! I also think it’s wonderful to include all abilities. Bless you! Namaste!

  82. Yay Day 5 of EMBRACE! What a special treat for the upper body. Thank you Adriene – and Benji too.

  83. Wonderful that one can do yoga in i wheelchair. It opened up my eyes for doing yoga anywhere. Thank you Adriene! ❤️

  84. My sisters and I did this together; one of them is in a wheelchair. It was truly wonderful for all of us! Do you have more wheelchair yoga practices? We would love to do more!

  85. Thank you Adriene🧡

  86. Loved this Practice Adriene ❤️ Thank you so much. I wasn't feeling like going on my mat today, but I started with YWA Embrace late , so today was coincidentally this practice (according to my schedule) and I can't thank you enough! ❤️ Lots and lots of love!

  87. Beautiful practise today, thank you!

  88. Day 155❤️🙏🏾❤️ lovely new experience and sure going to share it 🙏🏾

  89. Just had knee surgery and this was a wonderful alternative to my normal yoga routine while healing. ❤️

  90. I’ve just had a hip replacement and this is just perfect, Thank you Adriene ❤️

  91. I have started my 30 days of yoga and today my wife did her first wheelchair yoga. Thank you, thank you, thank you, Adrienne! I hope you can do a series for wheelchair bound people. You really are the best!!

  92. Thank you for this. I'm t;otally disable and this is the first exercise I am going to commit to.

  93. Marry me"

  94. Hi, adriane, this video really help me, i'm im a wheelchair (jra) thanks! Bala

  95. Thanks so much for making this video. I'm a wheelchair user and a few of my friends do yoga and get a lot out of it but I always felt like it was something that I couldn't do with very limited lower body strength and movements. I was looking online for wheelchair exercises and came across your video and I'm so glad that I did. It's so wonderful that I can enjoy this too. Thank you.

  96. Just did this at work and I oh so needed this. Thank you Adriene

  97. I am not in a wheelchair but i recently injured my knee, and got stuck in a negative thinking Circle for the past hours. I knew i was missing some movement for my body to just get the juices flowing again, this video was just perfect. Thank you adriene, you truly are saving me when i have a hard time dealing with my own thoughts and always remind me of the things i can control to make me feel better. xoxo from germany.

  98. Hello Adriane, can you do something else for people in wheelchar, love this.

  99. Two

  100. Hey, Adriene!
    I'm a special education teacher. I know two students and another teacher who use wheelchairs and they would love this. I was looking for some chair yoga because my knuckles are not willing to bear much weight right now, so down dog is a no-go.

    Can you imagine what the world would be like if we all held ourselves to the ideas of do your best, be yourself, find what feels good, tried to see truth, speak truth, and feel truth AND made an effort to see things from others' perspectives?
    Adriene, thank you for being the change I want to see in the world.

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