Balance & Strength Exercises for Seniors:

9 Practices, with Traditional Exercises, and Modified Tai Chi, Yoga & Dance Based Movements.

Improve your balance, strength, and overall fitness while enjoying the beauty of Glacier National Park! This dvd has 9 completely different practice sessions, each 8 to 31 minutes long. The practices draw upon the best traditional exercises, tai chi based movements specifically developed to improve balance in older adults, modified yoga poses, and easy dance-based stepping movements. Your balance will be challenged in many different ways to help you move safely with grace and confidence. All movements are taught in mirror image with clear easy-to-follow instructions and demonstrations. All practices are done standing except where indicated. Read the reviews on Amazon to see why this is the #1 best-selling Tai Chi dvd, as well as the #1 Senior Exercise dvd on Amazon.

 

 

PURCHASE OPTIONS:

 

PLEASE NOTE: The streaming video version has closed captioning, but the dvd's do not. To play the streaming video you will need a device capable of playing streaming videos. The fastest way to receive a dvd is to order on Amazon with a credit card. If you do not like to order online you can order with a check from Jane.


 

This DVD Includes all of the Following:

 

Jane Adams - Balance and Strength DVD

1. Introduction, Guidelines & Understanding Balance

Please watch this introduction first, before doing the active practices. This presents an introductory overview of the practices in this program, has guidelines for practicing safely, explains how the balance system works, and gives tips for improving balance and preventing falls.

Time: 11min


 

Jane Adams - Balance and Strength DVD

2. Chair Seated Practice

This practice will gently strengthen your entire body and is all performed seated in a chair. Two optional exercises at the end involve standing up from the chair to strengthen the arm and leg muscles needed when standing up from a chair.

Time: 17min


 

Jane Adams - Balance and Strength DVD

3. Stationary Balances & Seated Core Work

This section has classic, traditional balance exercises and modified yoga balances. They are all performed standing near a chair. You can make the balances easier by holding securely onto the chair, or make them more challenging by only lightly touching the chair or not using it at all. The balances alternate with core-strength work performed seated in a chair.

Time: 31min


 

Jane Adams - Balance and Strength DVD

4. Walking & Stepping Balances With a Chair

These practical walking and stepping movements will improve your ability to step and react quickly, to move gracefully with confidence, and will help improve cardiovascular health. All movements are performed holding onto a chair for support. This section is quite a bit easier than episode #5.

Time: 16min


 

Jane Adams - Balance and Strength DVD

5. Walking & Stepping Balances Without a Chair

These practical walking and stepping movements will improve your ability to step and react quickly, to move gracefully with confidence,and will help improve cardiovascular health. These exercises are done without the support of a chair, and some of the movements involve moving both the arms and legs for greater strength and cardiovascular challenge than episode #4.

Time: 18min


 

Jane Adams - Balance and Strength DVD

6. Lower Body Strength

Traditional leg, foot, ankle and hip strength exercises such as squats, leg lifts to the front, side and back, and toe raises. All these exercises are performed standing near a chair. You can do them holding onto the chair for support, or for greater strength and balance challenge you can do them without holding onto the chair.

Time: 12min


 

Jane Adams - Balance and Strength DVD

7. Upper Body Strength

These exercises are all done seated in a chair. They include exercises performed with or without hand-weights to strengthen the arms, shoulders and upper back as well as gentle upper body stretches.

Time: 12min


 

Jane Adams - Balance and Strength DVD

8. Lower Body Stretches

In this segment, you will do gentle modified yoga stretches for the legs and hips, all performed holding onto a chair for support.

Time: 13min


 

Jane Adams - Balance and Strength DVD

9. Introduction to Tai Chi

Please watch this introduction for basic tips on practicing Tai Chi safely and effectively before doing the active Tai Chi practices.

Time: 4min


 

Jane Adams - Balance and Strength DVD

10. Tai Chi Full-Body Mobility

This section has many Tai Chi warm-up exercises to gently stretch and strengthen the entire body and increase joint range-of-motion. Also includes some easy Tai Chi walking and balance movements. All performed standing without chair support.

Time: 17min


 

Jane Adams - Balance and Strength DVD

11. Tai Chi Practicing the 8 forms

This is a flowing practice of the 8 modified tai chi forms. The forms are similar to traditional tai chi, but are modified to make them easier to learn and perform, and to emphasize the balance improving aspects of tai chi. You will need to first learn the 8 forms before practicing this flowing sequence as there is no verbal instruction except the names of the forms.

Time: 7min


 

Jane Adams - Balance and Strength DVD

12. Tai Chi Form #1 Holding a Ball

Tai Chi step by step tutorial for learning Form #1. In this and the other form tutorials, you will learn first the arm movements, then the leg movements, and then how to practice them together. All of the forms are taught in mirror image for ease of learning and practicing.

Time: 6min


 

Jane Adams - Balance and Strength DVD

13. TaiChi Form #2 Parting the Wild Horses Mane

Tai Chi step by step tutorial for learning form #2

Time: 5min


 

Jane Adams - Balance and Strength DVD

14. Tai Chi Form #3 Single Whip

Tai Chi step by step tutorial for learning form #3.

Time: 4min


 

Jane Adams - Balance and Strength DVD

15. Tai Chi Form #4 Waving Hands Like Clouds

Tai Chi step by step tutorial for learning form #4.

Time: 6min


 

Jane Adams - Balance and Strength DVD

16. Tai Chi Form #5 Repulse Monkey

Tai Chi step by step tutorial for learning form #5

Time: 4min


 

Jane Adams - Balance and Strength DVD

17. Tai Chi Form #6 Brush Knee

Tai Chi step by step tutorial for learning form #6.

Time: 3min


 

Jane Adams - Balance and Strength DVD

18. Tai Chi Form #7 Fair Lady Works the Shuttles

Tai Chi step by step tutorial for learning form #7.

Time: 4min


 

Jane Adams - Balance and Strength DVD

19. Tai Chi Form #8 Grasping Peacocks Tail

Tai Chi step by step tutorial for learning form #8.

Time: 7min

PROBLEMS WITH YOUR DVD? CONTACT JANE FOR HELP!

Jane Adams Yoga DVD

1401 4th Ave West
Kalispell, MT 59901

Call: (406) 257-4527
Email: jane@kalispellyoga.com