Chair yoga to stretch, strengthen and relax

We have to talk about Yoga chair.

You don’t have to go on the ground to enjoy the benefits of yoga. This order is designed to meet where you are – whether you take a stretch break at your desk, warm up in the morning or end up at night. Many students are surprised how satisfying it feels to stretch and strengthen themselves while they are sitting in a chair. With just a few simple postures, chair yoga can easily deliver a full-body experience that makes you feel energetic and more connected to yourself.

Chair Yoga -Practice

Choose a sturdy chair without arms that does not slide on the floor. A dining room chair, folding chair or quilted chair usually works well. Sit your feet flat on the floor for a long time and lift through your spine instead of sinking against the backrest. From here you are ready to start.

Equal breathing

Sit for a long time at the front of your chair with your feet flat on the floor. Place one hand on your stomach and the other on your heart. Close your eyes and breathe slowly, balance each inhalation and exhalation, for 2-3 breaths.

Neck stretch

Lower your right ear to your right shoulder. If you want, place your right hand light on the left side of your head and reach your left arm to the wall on your left. Slowly turn your palm up the left and then down. Breathe in the piece along your neck and shoulder.

Let go and change.

Cow pose

Place your hands on your thighs. Inhale, bent your back and lift your chest in cow pose.

Cat pose

Breathe out, around your spine and put your chin and bone in Cat Pose.

Go through different rounds between cows and cat and feel the movement wrinkle through your entire spine.

Side

Bring your knees and feet together. Place your right hand on your outer left. Reach your left arm and heard, breathe in the piece along your ribs and waist.

Return to the middle before switching from lace.

Victory Pose

Reach your arms in a wide V form for the victory pose. Lift your chest and stare.

Child’s pose

Breathe out, fold forward and bring your hands to your feet in front of a chair yoga version of the child’s pose.

Temple posture

Breathe in, reach up again and sit upright while you bring your palms in your head into the temple posture.

Prayer pose

Breathe out and pull your hands to your heart in sitting prayer.

Repeat this sitting current for 6 rounds: victory, the pose of the child, temple posture. Prayer.

Warrior 2

Sit to the front of your chair. Place your right foot on the right side of your chair with your leg bent, flat your foot and point your toes to the wall on your right. Take your left leg to the left and place the foot in a 45 -degree angle. Apply your arms to shoulder height for Warrior 2, staring over your right hand. Inhale.

Reverse warrior

Breathe out while you come in the reverse warrior by sliding your back over your leg while your forearm reaches over the head. Breathe in the side of your ribs.

Pose side angle

Return to Warrior 2 and then place your right elbow on your right knee in Zijhoek Pose. Reach your upper arm above the head and create a long line from your rear foot to your fingertips.

Slowly return to Warrior 2 and release. Switch from side and repeat the warrior flow on the other side.

Sitting turn

Have your legs together for a long time. Place your left hand on your outer thigh and your right hand on the top of the chair behind you. Tighten gently, looking over your right shoulder and hold 3-4 breaths.

Return to the middle and change lace.

Goddess

Open your knees wide with your toes. Bring your arms in a target post form for Godin Pose. Breathe here.

Godin Side Bend

Breathe out in Goddess side to the left, would let your left elbow rest on your left knee and reach your right arm straight to heaven. Hold 4 breaths.

Return to the goddess and then go to the side of goddess on the other side. Return to goddess, get full, then let go and bring your knees together.

Leg stretch

Sit back in your chair so that your body is back. Draw your right knee to your chest and put your leg up. Hold the back of your thigh or calf or grab your foot. Breathe in the piece and then let go.

Sitting pigeon

Just cross your right over your left knee for sitting pigeon position. Sit long and hinge forward until you feel the piece in your outer hip. Stay here for 4-5 breaths and then let go.

Repeat the leg rack and sitting pigeon on the left.

Shoulder opener and self -cuddly

Breathe out, wrap your arms around yourself in a hug and stop your chin to your chest.

Inhale, open your arms wide with your palms up and your elbows slightly bent.

Breathe out, wrap in another hug. Continue for a total of 4 repetitions, alternating which arm is at the top.

Equal breathing

Place a hand on your stomach and a hand on your heart. Close your eyes. Breathe in 3-4 breaths, balance your inhalation and breathe out. Feel the energy of this practice that settles in your body.

Hands

Bring your palms together while you open your eyes. Note how grounded and clear you feel and bring that energy into your day.