Karuna Programs Overview
Aging Strong Fitness Program
Each person’s wellness journey is unique. Our bodies fitness levels and abilities are varied, as are our fitness needs and goals. We each have diverse feelings on what we like to do to keep active.
Aging Strong Fitness, introduces you to a variety of fitness-based activities, increases body awareness through health and fitness seminars and presentations. We promote an awareness of the body and mind and provide a sense of balance and harmony. Our approach to health is unique when added to the mix the strength of a community.
What makes Karuna at hOMe – Aging Strong Fitness programming is holistic and unique, you belong to a group of inclusive and supportive women helping you success with each step of your journey.
Karuna Chair Yoga Program
Chair yoga is a gentle practice in which postures are performed while seated and/or with the aid of a chair. This type of yoga distinguishes itself from other styles through its adaptation of poses to be comfortably performed by using a chair for support and allowing for more joint mobility.
The modification removes the need for challenging floor poses or extensive standing, making it perfect for those people who are seeking a milder approach to yoga, those who are recovering from injuries or surgery, suffer from chronic pain, have a fear of falling, or experience mobility challenges. It’s an ideal fit for people of all ages and abilities.
Although chair yoga ‘appears’ to be an easier form of yoga, it is simply a modified version of traditional yoga that offers similar physical and mental health benefits. In a chair yoga guided session, standing poses are included, and the chair is utilized to assist with balance. Notably any type of yoga can be modified into chair yoga for it to be a gentler practice – Hatha, Kundalini or Yin as examples.
Chair yoga also incorporates breathing techniques and meditation. Just like traditional yoga styles, chair yoga also offers benefits for mind and body. Mindfulness and breath can aid in chronic pain management.
Chair yoga style, typically draws those who are looking to support their joints, strengthen their lower back, and aid in postural alignment. Yet, accessibility is the most direct benefit of chair supported or seated yoga practice.
Chair -seated postures are beneficial for those aging strong, new to yoga or hesitant to start. Karuna Yoga offers a gentle flow that avoids strenuous activities yet as confidence blooms becomes building block for more challenging standing postures. It allows you to learn poses and breathing exercises without exerting too much pressure on your body. You will gradually benefit in improved flexibility and joint mobility.
The practice of yoga in a chair deepens the muscle lengthening - through breath relaxation and increase range of motion in the yoga sequence. Engaging in gentle stretches and poses while sitting enhances flexibility - spine, shoulders, and hips. With regular practice, your range of motion may gradually increase. With continued practice body strength is enhance. The simple act of lifting your legs or holding a seated pose engages various muscle groups needed for daily life activities.
It improves balance
Chair yoga includes poses with gentle balance adjustments, which helps enhance stability. This is particularly beneficial for older adults who want to restore or preserve their balance.
Posture and balance improvements are notable during chair yoga sessions. Being supported in poses our awareness moves to posture, relaxation and balance.
Additionally, regular practice of chair yoga can help correct your posture and develop a stronger spine. Maintaining proper posture becomes easier, allowing you to align your neck effortlessly in poses. This relieves tension in the neck, which will help you better focus on breathing and the yoga poses help to reduce stress.
The focus on breath and gentle movements in chair yoga induces a state of relaxation, lowering your stress levels.
Additionally, it’s not just a physical practice but also fosters a strong mind-body connection. Being present in the moment enhances your ability to relax and tackle more challenging poses. Its focus on mindfulness and breathwork plays a key role in uplifting mood and improving overall mental well-being.
Bonus: It promotes joint and respiratory health
Chair yoga not only brings a sense of calm but also strengthens the lungs through conscious and deep breathing, promoting respiratory health, enhancing lung capacity.
The gentle movements in chair yoga also provide joint lubrication, promoting flexibility without causing excessive stress on the joints. This is especially helpful for individuals dealing with arthritis, joint discomfort and mobility restriction.
Workout program for post-knee replacement recovery. This plan will be designed to help clients regain strength, flexibility, and mobility in a safe, controlled manner. It will include exercises that are low-impact and focus on improving range of motion, reducing stiffness, and gradually rebuilding muscle strength around the knee.
Target Audience:
Individuals recovering from knee replacement surgery
Beginner to intermediate fitness levels
Clients who have been cleared for exercise by their medical provider
Key Areas of Focus:
Range of Motion: Gently increasing knee mobility.
Strengthening the Muscles Around the Knee: Focus on quadriceps, hamstrings, and calf muscles.
Balance and Stability: Building leg and core strength for functional movements.
Low-Impact Cardiovascular Exercises: Light activities that enhance circulation and endurance.
Stretching and Flexibility: Keeping muscles limber to reduce stiffness and support recovery.
Post Knee Replacement Recovery
Frequency: 3-4 times per week
Duration: 30-40 minutes
Equipment: Chair, resistance bands, small weights (optional), exercise mat, and stable support (like a wall or railing)
adjustments made to action plan based on medical professional approval
Post-Knee Replacement Recovery Workout Program
1. Warm-Up (5-7 minutes)
The warm-up should be gentle to avoid stressing the knee while promoting blood flow.
Seated Marching: While seated in a chair, lift each knee up and down as if marching in place. (2-3 minutes)
Ankle Pumps: While seated, flex your feet up and down to warm up the lower leg muscles. (1 minute)
Heel Slides: Sit in a chair or lie down. Slide the heel of your surgical leg toward your buttocks, bending the knee, then slide back to extend the leg. (8-10 repetitions)
2. Range of Motion (5-8 minutes)
The goal here is to slowly improve flexibility and movement in the knee joint.
Knee Bends (Seated): Sit in a chair with your feet flat on the floor. Slowly slide one foot back as far as you can while keeping your foot on the floor, then slide it forward. (10-12 repetitions per leg)
Quadriceps Stretch: Sit in a chair and gently extend your leg out, holding it straight for a few seconds before lowering. This will stretch the front of the thigh and the knee joint. (Hold for 5 seconds, 10 repetitions per leg)
Standing Knee Bends: Hold onto a chair or railing for support. Gently bend the surgical knee as far as you can, then straighten. (8-10 repetitions per leg)
3. Strengthening Exercises (10-12 minutes)
Strengthening muscles around the knee is crucial for stability and proper joint function.
Straight Leg Raises (Seated or Lying Down): Sit or lie on your back, extend one leg straight out and lift it to about 45 degrees, hold for a few seconds, then lower slowly. (10-12 repetitions per leg)
Seated Knee Extensions: Sit on a chair with a resistance band looped around your ankles. Straighten your surgical leg against the band’s resistance, then slowly lower it back down. (10-12 repetitions per leg)
Mini Squats (Supported): Stand with your feet shoulder-width apart, holding onto a stable surface like a countertop or railing. Perform shallow squats by bending at the knees, only lowering about 45 degrees, then return to standing. (8-10 repetitions)
Calf Raises: Stand and hold onto a support. Lift your heels off the ground, coming onto your toes, hold for a second, then lower slowly. This strengthens the calf muscles, which support the knee. (10-12 repetitions)
4. Balance and Stability (5-7 minutes)
Building balance helps prevent falls and supports overall recovery.
Single-Leg Stand (Supported): Stand near a wall or sturdy chair, shift weight to your non-surgical leg, and lift your surgical leg slightly off the ground. Hold for 10-15 seconds. (Repeat 2-3 times per leg)
Tandem Walking (Heel-to-Toe): Walk forward by placing one foot directly in front of the other, as if walking on a balance beam. Hold onto a wall or railing if needed. (Walk for 10-15 steps, repeat 2-3 times)
Side Leg Raises (Standing): Stand with support. Slowly raise one leg out to the side, keeping it straight, then lower. This helps improve hip and knee stability. (10-12 repetitions per leg)
5. Low-Impact Cardiovascular Exercise (5-8 minutes)
Improving circulation and endurance through light cardio is important for recovery.
Stationary Cycling (Optional): If available, use a stationary bike with low resistance. Aim for gentle pedaling to improve knee flexibility. (5-8 minutes)
Walking (Supported or on a Treadmill): A slow, steady walk helps with mobility and endurance. Focus on proper gait and using support if necessary. (5-8 minutes)
6. Stretching and Flexibility (5-7 minutes)
End with gentle stretches to reduce stiffness and promote recovery.
Hamstring Stretch (Seated): Sit on a chair, extend one leg out straight, and gently lean forward to stretch the hamstring. (Hold for 20 seconds per leg, repeat twice)
Calf Stretch (Standing): Stand and place one foot forward, bending the front knee while keeping the back leg straight with the heel on the ground. Lean into the stretch. (Hold for 20 seconds per leg, repeat twice)
Quad Stretch (Seated or Standing): In a seated position, or using support while standing, gently bend the surgical leg backward and hold your ankle (or place your foot on a low surface) to stretch the quadriceps. (Hold for 20 seconds per leg)
7. Cool Down and Relaxation (3-5 minutes)
Relaxation is key to releasing muscle tension and calming the body after exercise.
Deep Breathing: Sit comfortably, close your eyes, and take deep breaths in through your nose and out through your mouth. Focus on releasing any tension in your muscles. (2-3 minutes)
Gentle Knee Massage (Optional): Lightly massage the muscles around the knee to improve circulation and reduce tightness.
Notes For The Program
Progression: Start with 1 set of each exercise, and gradually increase to 2-3 sets as you build strength and confidence.
Pain Management: The exercises should be pain-free. If you experience strong discomfort, stop and consult your healthcare provider.
Safety First: Always have stable support nearby, slow, controlled movements to avoid straining the knee.
Workout Program For Brain Injury Recovery
This plan is designed to help clients regain strength, coordination, balance, and cognitive function. Focus is on gentle exercises that gradually build back the body and mind connection.
Target Audience:
Individuals recovering from brain injury (such as traumatic brain injury, concussion, etc.)
Beginner to intermediate fitness levels
Clients cleared for exercise by their medical provider
Key Areas of Focus:
Balance and Coordination: Re-establishing proper motor control.
Stability: Building core and lower-body strength for functional mobility.
Flexibility and Mobility: Gently improving the range of motion.
Cognitive Engagement: Simple exercises that integrate mental focus.
Breathing and Relaxation: Promoting stress relief and calmness.
Frequency: 2-4 times per week
Duration: 20-30 minutes
Equipment: Chair, light resistance bands, small weights (optional), mat, or stable support (like a wall or railing)
Brain Injury Recovery Workout Program
1. Warm-Up (5-7 minutes)
Focus on gentle movement to improve blood flow and prepare the body for exercise.
Seated Marching: Sit in a chair, lift one knee at a time as if marching in place. (2-3 minutes)
Arm Circles: Extend arms to the side and make slow, controlled circles. (10 circles in each direction)
Head Tilts and Neck Rolls: Gently tilt your head from side to side, then roll slowly. (5 repetitions)
2. Balance and Coordination (5-8 minutes)
Regaining balance and coordination is key for independent movement and fall prevention.
Heel-to-Toe Walk (supported): Hold onto a wall or chair for balance, walk in a straight line by placing one foot directly in front of the other, heel-to-toe. (2-3 passes, 15-20 steps)
Single-Leg Stance: Stand near a support, shift weight to one leg, and lift the other leg slightly off the ground. Hold for 10-15 seconds, switch sides. (Repeat 2-3 times per leg)
Seated or Standing Arm Movements: In a seated position or standing, slowly raise one arm overhead while the other moves out to the side (mimicking a snow angel motion). This helps with motor coordination. (10-12 repetitions)
3. Strength and Stability (10-12 minutes)
Strength exercises should focus on functional muscle groups needed for daily activities like standing, walking, and reaching.
Seated Leg Lifts: Sit in a chair, extend one leg straight out, hold for 5 seconds, lower back down. (Repeat 10 times per leg)
Sit-to-Stand: Start seated, slowly rise to stand without using hands if possible. Lower back into the chair with control. (8-10 repetitions)
Wall Push-ups: Stand facing a wall, place hands shoulder-width apart on the wall, and do push-ups by bending the elbows and leaning into the wall. Keep the body straight. (10-12 repetitions)
Seated or Standing Core Twists: Sit or stand with a straight back, hold hands together in front, and gently twist the torso to one side, then the other. (8-10 repetitions per side)
4. Flexibility and Mobility (5-7 minutes)
Enhancing flexibility helps reduce muscle stiffness and improves overall movement.
Seated Hamstring Stretch: Extend one leg out in front, keep the other foot flat on the floor, and gently lean forward to stretch the hamstrings. (Hold for 20 seconds per leg, repeat twice)
Chest Opener Stretch: Sit or stand, interlace hands behind your back, and gently open the chest while pulling the shoulders back. (Hold for 20 seconds)
Side Reach Stretch: While seated or standing, lift one arm overhead and lean to the opposite side, stretching the side body. (Hold for 15 seconds per side, repeat twice)
5. Cognitive Engagement and Breathing (5-6 minutes)
This section integrates mind-body awareness and promotes relaxation, essential for brain injury recovery.
Ball Toss or Balloon Toss (with a partner): Use a small ball or balloon, and gently toss it back and forth with a partner. Focus on hand-eye coordination and catching. (3-5 minutes)
Deep Breathing Exercise: Sit comfortably, close your eyes, and take deep breaths in through the nose and out through the mouth. Focus on breathing for 2-3 minutes to reduce stress and improve oxygen flow.
6. Cool Down and Relaxation (3-5 minutes)
End the session with relaxation techniques to calm the body and mind.
Seated or Reclined Meditation: Focus on your breath or listen to calming music. You can also use guided meditation apps or soft cues like "relax the muscles in your face, shoulders, and legs." (3-5 minutes)
Notes For The Program
Progression: Start with 1 set of each exercise and gradually increase to 2-3 sets as strength and confidence improve.
Focus on Safety: Ensure clients have support nearby for balance exercises and perform all movements at a slow and controlled pace.
Modify if Necessary: Exercises can be done seated if standing is too difficult, and intensity can be adjusted based on individual abilities.
This program supports motor recovery, balance, and strength building for brain injury recovery, with a focus on safety and gradual progression.