SilverSneakers Yoga class follows a 5-segment format. The recommended length of this class is 45 to 60 minutes.
Warm-Up and Range of Motion (5-10 minutes)
The Warm-Up and Range of Motion segment includes centering, breathwork and movement. Centering gives instructors the opportunity to encourage participants to quiet the mind, focus on the breath and to pay attention to how their bodies feel before movement begins.
Work – Muscular Endurance and Balance (15-25 Minutes)
Participants may sit or stand for this segment. For members who remain seated or have lower-body range of movement and/or stability issues, emphasize upper-body movements. Instructors should be prepared with a seated modification for every pose.
Cool-Down (5-10 minutes)
This segment can be performed seated or standing. While a traditional Cool-Down may not be necessary in a SilverSneakers Yoga class, it offers an opportunity to slow the pace and prepare participants for the Final Stretch. Consider incorporating core strengthening, balance poses, coordination exercises to support cognitive function or breathwork to set the stage for deeper stretches.
Final Stretch (5-10 minutes)
Participants may sit or stand for this segment. The Final Stretch segment of class contains more static holds and deeper stretches designed to improve flexibility and mobility. The chair is used as a tool to deepen stretches in a safe and effective manner.
Relaxation (5-10 Minutes)
Participants must sit for the Final Relaxation segment. Closing the eyes or lowering the gaze will eliminate visual distractions. The Relaxation segment promotes stress reduction and helps both body and mind to fully absorb the benefits of the yoga practice.
Pre-Class Instructions
Begin each class by reviewing the perceived exertion chart and setting expectations. Review the chart before every class, even when members “know it.” Establish this habit and the expectation for reliable, accurate feedback in all your SilverSneakers classes.
The SilverSneakers Mind & Body Perceived Exertion Chart more accurately describes levels of difficulty rather than exertion. Members may describe perceived difficulty by number or color.