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Free Download Chair Yoga for spinal mobility and overall AS management
Published 1/2026
Created by Andre Beaulne
MP4 | Video: h264, 1920x1080 | Audio: AAC, 44.1 KHz, 2 Ch
Level: Beginner | Genre: eLearning | Language: English | Duration: 10 Lectures ( 2h 32m ) | Size: 5.3 GB
Chair Yoga for spinal mobility.
What you'll learn
In this 7 Class series, every single class is intentionally structured around moving your spine safely in all directions.
This course features seven distinct videos, with one unique class designed for each day, ensuring no repeats throughout the week.
7-week series focuses heavily on foundational movements to gently awaken your spine.
By blending gentle twists, reaches, and stretches, this class lays the groundwork for better spinal flexibility.
Eevates spinal mobility by moving through dynamic flows, such as the Side Bend Flow and integrated Side Bend & Goal Post Arms.
Requirements
To participate, you'll need a sturdy chair and a safe, clear space at home to practice.
Description
Maintaining Spinal Mobility and FlexibilityChair Yoga poses for spinal mobility and overall AS management.This progressive 7 class series is carefully structured with engaging movements and noticeable improvements, guaranteeing that you will be motivated to return to the practice every day. This series is specifically designed to encourage safe movement in all directions of the spine, which is crucial for managing Ankylosing Spondylitis (AS). In this 7 Class series, every single class is intentionally structured around moving your spine safely in all directions-flexion, extension, lateral side bends, and rotation-to maintain essential spinal mobility and flexibility. This constant, gentle range of motion, featuring exercises like seated Cat-Cow and supported twists, is the crucial defense against the stiffness and fusion common in Ankylosing Spondylitis (AS).Ankylosing Spondylitis (AS)Imagine your body has a team of tiny superheroes called your Immune System. Their job is to fight off bad guys, like germs and viruses.Ankylosing Spondylitis (AS) is like a mixed-up superhero. For reasons we don't totally understand, the immune system gets confused and starts attacking parts of your own body by mistake, mostly in your back and hips.Here's the breakdown:The "Construction" ProblemThe Problem Area: The main place it attacks is your spine (your backbone) and the joints where your spine connects to your pelvis (your hip bones).The Attack: When the superheroes attack, it causes inflammation. Think of inflammation like when you get a scrape and it turns red, hot, and puffy-it's the same thing, but it happens inside your joints.The Result (Stiffness): This inflammation makes your back and joints feel stiff and painful, especially when you wake up in the morning or after sitting still for a long time. It can feel a bit better after you move around.The "Stuck Together" ProblemThe Fusion: Over many years, if the inflammation keeps happening, your body tries to heal the area by growing extra bone. This extra bone can act like super-glue and cause the little bones in your spine (called vertebrae) to get stuck, or fused, together.The Outcome: When the bones fuse, that part of your spine can't bend or move anymore. This is why people with AS need to do special exercises, like chair yoga, to keep the parts of their back that haven't fused yet moving and flexible!So, AS is basically an immune system mix-up that causes pain and stiffness in the back, and over time, can make the bones in the spine start to fuse or stick together.Chair yoga is an excellent, low-impact exercise option that can provide significant benefits for people managing Ankylosing Spondylitis (AS), a chronic condition that causes inflammation and stiffness, primarily in the spine.Here is how chair yoga can specifically help:1. Maintaining Spinal Mobility and FlexibilityGentle Range of Motion: AS can cause the spine to fuse (ankylose) over time. Chair yoga allows you to safely perform movements like seated twists, side bends, and spinal extensions (like a seated Cat-Cow) with minimal load on the joints.Preventing Stiffness: Regular, gentle movement, even seated, helps lubricate the joints and stretch the muscles around the spine, which is crucial for fighting the stiffness and limited mobility common with AS.2. Enhancing Posture and AlignmentCounteracting Kyphosis: AS can lead to a forward-hunched posture (kyphosis). Chair yoga places a strong emphasis on sitting tall and lengthening the spine, helping to strengthen the back muscles that support better alignment and maintain an upright posture.Deep Breathing: Many poses encourage you to open the chest and rib cage. Since AS can sometimes affect the rib joints and restrict lung capacity, deep yoga breathing (Pranayama) is vital for improving respiratory function.3. Building Core Strength and StabilitySupport for the Spine: Chair yoga routines often include gentle core-strengthening exercises (like seated leg lifts or abdominal pulls). A stronger core acts as a natural brace, providing better support for the inflamed spine and reducing reliance on joints.Balance Support: When standing poses are included, the chair serves as a reliable prop for balance. This allows you to safely strengthen your legs and improve stability without the fear of falling, which is important for overall functional ability. 4. Reducing Pain and StressLow-Impact Nature: Because chair yoga is performed while seated or using the chair for support, it puts less stress and weight load on the inflamed joints, making it much safer and more accessible than traditional mat yoga during a flare or period of high pain.Mind-Body Connection: The practice incorporates mindfulness, breathing techniques, and relaxation, which are highly effective non-pharmacological tools for lowering stress, managing chronic pain perception, and improving sleep quality.Important Note: Before starting any new exercise program, especially with a chronic inflammatory condition like Ankylosing Spondylitis, it is crucial to consult with your physical therapist. They can provide personalized recommendations and ensure the exercises are safe and appropriate for your current condition.
Who this course is for
This Chair Yoga for Ankylosing Spondylitis (AS) series is specifically designed for individuals living with Ankylosing Spondylitis or non-radiographic axial Spondyloarthritis (nr-axSpA) who are seeking a safe, effective, and accessible way to manage their condition. It is ideal for those who experience: Spinal Stiffness and Reduced Mobility: If you struggle with the stiffness common in AS and are looking for gentle, supported ways to move your spine in all directions (forward fold, extension, side bend, and rotation). Postural Challenges: If you are actively working to counteract a forward-hunched posture (kyphosis) and need to build strength in the back and core to maintain an upright, lengthened spine. Chronic Pain: If you require a low-impact exercise regimen that minimizes stress on inflamed joints while offering non-pharmacological tools for pain and stress management. Balance Concerns: If you are looking to build foundational strength and stability but require the security of a chair to safely practice balance and standing poses. This series is suitable for beginners to chair yoga and AS patients at any stage of their journey, provided they are cleared by their doctor for light exercise.
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