13 Chair Yoga Poses

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Should you work in an workplace or, say, drive a bus, there’s no getting round the truth that you’re on your seat greater than you’re in your ft. However don’t take that data, um, sitting down. Including loads of  motion to your day is vital to good well being. Medical experts say we must always get up as typically as doable and transfer round each half-hour or so. And keep in mind, you may as well do yoga when you’re in your chair.

Chair yoga—poses modified for a seated place—have been a boon for individuals who have accidents, low mobility, or bodily disabilities. However you’ll be able to follow asana in a chair to stretch stiff muscle mass, maintain your joints limber, and assist enhance blood movement.

Nearly something you are able to do in your mat might be accomplished in a chair. Beneath is a sequence of inventive chair yoga poses that may provide help to maintain energetic even while you’re sitting down.

13 CHAIR YOGA POSES

Chair yoga poses require a secure, sturdy seat. Yoga studios generally provide a folding chair arrange on a sticky mat to forestall slipping. In case you are at dwelling, a kitchen chair or any secure, armless chair will work. Discover one which permits you to sit together with your ft on the ground together with your shins and thighs at a 90-degree angle. Placing blocks below your ft could assist. For security’s sake, keep away from chairs with wheels when training chair yoga until you’ll be able to lock them to maintain them from rolling.

Most chair yoga poses require you to take a seat together with your again away from the again of the chair in order that you’ll be able to transfer freely. However the chair again can even act as a prop to provide you extra assist and leverage, particularly in twisting postures. You may additionally need to maintain straps or blocks close by to facilitate a number of the poses.

(Picture: Andrew Clark. Clothes: Calia)
  1. Sit together with your again a number of inches from the again of the chair. Lengthen your backbone, reaching the crown of your head up and gently releasing your tailbone towards your seat. Raise your chin parallel to the ground.
  2. Place your ft flat on the ground together with your huge toes touching and just a little area between your heels.  (Should you expertise lower back pain, follow together with your ft hip-distance aside. Place your ft on blocks in the event that they don’t attain the ground.) Root down together with your huge toe mounds, your heels, and the surface edges of your ft.
  3. Inhale, draw your shoulders again, soften your front ribs, and lift your arms overhead together with your palms shoulder-distance aside and palms going through one another.
  4. Should you’re capable of maintain your arms straight, attain up and contact your palms, bringing your gaze to your thumbs. In case your shoulders are tight, take your arms out wider than your shoulders.
  5. Take a number of breaths. Launch your arms down.
South Asian woman practices Cat Pose in a chair
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit in your chair together with your ft hip-width aside.
  2. Let your palms relaxation in your knees.
  3. On an exhalation spherical your backbone towards the again of your chair. Drop your chin towards your chest and draw your decrease stomach in and up.
  4. Take a number of breaths. To launch the pose, come again to your authentic seated place.

Dark-haired woman in rust colored tights and top practices Cow Pose in a chair

(Picture: Andrew Clark. Clothes: Calia) 
  1. Sit in your chair together with your ft and knees hip-width aside. Let your palms relaxation in your knees.
  2. Inhale and arch your again. Lengthen alongside the again of your neck and your decrease again to create an extended, even curve.
  3. Raise your chin and sternum, broaden your collarbones, and permit your shoulders to fall again and away out of your ears.
  4. Take a number of breaths. Return to a impartial backbone.
Dark-haired woman in rust colored tights and top practices Camel Pose in a chair
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit in your chair together with your ft hip-width aside.
  2. Inhale and arch your again, permitting your shoulder blades to the touch the again of your chair.
  3. Raise your chin and sternum, broaden your collarbones, and permit your shoulders to fall again and away out of your ears.
  4. Attain your arms again to understand the legs of the chair. Rotate your arms externally in order that the within of your elbows face out.
  5. In your subsequent inhalation, press your chest ahead and up, permitting your rib cage to develop and creating an extended even curve by way of your mid and higher again.
  6. Take a number of breaths. To launch the pose, launch your palms, tuck your chin, and are available again to your authentic seated place.
South Asian women bends from the waist to do a modification of Happy Baby pose.
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit towards the entrance fringe of the chair together with your ft on the ground, just a little greater than hip-width aside.
  2. Attain the crown of your head up and draw your tailbone down to search out size in your again.
  3. As you exhale, fold forward at your hips and convey your stomach between your thighs. You could select to widen your legs to create more room in your torso.
  4. Inhale and attain down between your legs and grasp your outer shins, ankles, or ft.
  5. Gently pull your torso down between your thighs, reducing your physique towards the ground.
  6. Take a number of breaths. To launch the pos, let go of your grip and are available again to your authentic seated place.
    South Asian woman in burgundy clothes practices King Arthur's Pose in a chair
    (Picture: Andrew Clark. Clothes: Calia)
    1. Sit in a chair together with your sit bones about halfway on the seat. Shift your self towards the precise facet of the seat and place your ft flat on the ground together with your knees hip-width aside.
    2. Hold your proper thigh related to the chair seat as you bend your proper knee, carry your foot off the ground, and level your toes towards the again of the chair.
    3. Attain down together with your proper hand and grasp your ankle. Gently carry it towards your physique till you’re feeling a powerful stretch in your quadricep and the entrance of your shin. (Should you can’t attain your ankle, loop a strap or towel round your foot.)
    4. Take a number of breaths. Decrease your foot and are available again to your authentic seated place. Repeat on the other facet.

South Asian woman practices Bound Angle pose in a chair

(Picture: Andrew Clark. Clothes: Calia)
  1. Sit towards the entrance fringe of the chair. Inhale deeply, lifting your chest, and exhale as you draw your shoulder blades down your again. Look straight forward at a gentle gazing spot.
  2. Lengthen your left leg straight out in entrance of you. Flex your foot or point your toes towards the ground.
  3. Open your proper leg out to the facet, protecting your knee bent and your foot or toes on the ground.
  4. Place your palms in Anjali Mudra at your coronary heart or stretch your arms overhead.
  5. Take a number of breaths. To launch the pose, come again to your authentic seated place. Repeat the pose on the opposite facet.

Asian American woman in bright pink top and tights practices Triangle pose in a chair

(Picture: Andrew Clark. Clothes: Calia)
  1. Sit in order that your physique is on the left facet of the chair and your left thigh clears the seat.
  2. Lengthen your left leg straight out to the facet. Agency your thigh and straighten your leg as a lot as doable.
  3. Inhale and lift your arms straight out out of your shoulders and parallel to the ground. Hold your shoulder blades huge and your palms down.
  4. Exhale and lean your torso to the left, bending out of your hip joint. Attain your left arm out and down towards your prolonged leg, resting your left hand in your shin or thigh. Attain your proper arm towards the ceiling.
  5. Hold your head in a impartial place or flip to look both at your proper hand or down on the floor.
  6. Take a number of breaths. Inhale and attain up together with your proper hand as you deliver your torso up. Then deliver your left leg again to middle. Shift your physique to the precise facet of your chair and repeat the posture on the opposite facet.
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit towards the entrance fringe of your chair in order that your buttocks are supported however your knees clear the seat.
  2. Open your legs huge, in order that your knees level away from one another.
  3. Sit tall, urgent your shoulder blades in opposition to your higher again to carry by way of your sternum. Attain the crown of your head towards the ceiling.
  4. Hold your knees huge as you deliver your ft collectively. Open your ft as when you have been opening the pages of a guide, protecting the outer edges of your ft collectively.
  5. Place your palms in your thighs and gently press your thighs away from one another.
  6. Take a number of breaths. Slowly launch and are available again to your authentic seated place.
South Asian woman practices High Lunge in a chair. Her arms are extended overhead.
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit going through the left facet of your chair in order that your thighs are totally supported. Shift towards the entrance of the chair in order that your proper thigh clears the seat.
  2. Maintaining each hips going through ahead, lengthen your proper leg straight again. with the ball of your foot on the ground. Agency your thigh and push it up towards the ceiling to straighten your leg as a lot as doable.
  3. Inhale and attain your arms towards the ceiling, protecting your shoulders huge and your arms aligned together with your ears.
  4. Take a number of breaths. To launch the pose, launch your arms and convey your proper leg ahead.
  5. Flip to face the precise facet of your chair and repeat the posture on the opposite facet.
Dark-haired woman in rust colored tights and top practices Extended Side Angle in a chair
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit going through the left facet of your chair in order that your thighs are totally supported on the seat. Shift your self to the precise, close to the entrance facet of the chair, in order that your proper thigh clears the seat.
  2. Lengthen your proper leg again. Open your hips towards the entrance of the chair. Straighten your proper leg and place the underside of your proper foot on the ground together with your toes going through ahead.
  3. Lean your torso towards your left knee, hinging at your hips to deliver your left arm towards the ground. Place your left fingertips on the bottom or on a block, so your arm and shin are parallel.
  4. Attain your proper arm towards the ceiling. Lengthen it alongside your proper ear, palm going through the ground, or bend your proper elbow and attain again to understand the again of the chair.
  5. Rotate your torso to show your chest towards your high arm. Flip your head to look towards the ceiling.
  6. Take a number of breaths. To launch the pose, press your self up together with your left hand and convey your proper leg in to return to your seated place.
  7. Flip to face the precise facet of your chair and repeat the posture on the opposite facet.
Dark haired woman practices Half Lord of the Fishes in a black chair.
(Picture: Andrew Clark. Clothes: Calia )
  1. Sit going through the precise facet of your chair in order that your thighs are totally supported on the seat.
  2. Cross your proper leg over your left.
  3. Inhale as you lengthen your backbone and carry each arms towards the ceiling.
  4. Exhale and twist to the precise as you deliver your palms down to understand the again of the chair.
  5. Flip your head to the precise, trying previous your proper shoulder. Ensure you don’t pressure your neck.
  6. Take a number of breaths. To launch the pos, inhale and attain your arms up after which exhale and unwind your physique. Place each ft on the ground.
  7. Flip to the left facet of your chair and repeat the posture on that facet.
South Asian woman in burgundy clothes practices Marichyasana
(Picture: Andrew Clark. Clothes: Calia)
  1. Sit together with your backbone supported by the again of the chair. Lengthen your backbone and gently launch your tailbone towards the seat.
  2. Place your ft on the ground hip-width aside.
  3. Raise your proper knee and draw it in towards your chest. Tempo your proper foot on the seat of the chair as near your proper sitting bone as doable.
  4. Inhale and lengthen your backbone. Exhale and twist to the precise. Grasp your proper knee together with your left hand or wrap your left elbow round your proper knee.
  5. Drape your proper arm over the again of your chair  and both grasp the chair again or clasp your palms collectively.
  6. Take a number of breaths. Lengthen on every inhalation and gently twist a bit extra with every exhalation.
  7. To launch the pose, decrease your arms, unwind your physique, and place your proper foot again on the ground. Repeat on the opposite facet.



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