Chair Yoga Poses
Breath of Fire
This will work your core muscles and help you focus on your yoga practice. Sit with your feet flat on the floor, knees together, palms flat on your upper thighs. Start “panting” though your nose only, feeling your muscles in your abdomen working as you breathe in, and pumping as you breathe out. Do this for 1 minute to start with. You can gradually work your way up to 3 or 5 minutes. Stop if you feel dizzy at all and just do long, deep breathing.
Cat-cow
Cat-cow are 2 poses you move back and forth between. Sitting straight up in your chair, head up, shoulders back, arch your lower back as if you were an angry cat, chin tucking into chest. Hold the position for a few second. Now relax and move the other way, so that your back becomes curved like the sway back of a cow and the chin comes up. Hold this position, then move back to cat. Repeat cat-cow smoothly, without jerking or snapping, until you can feel your range of motion improving.
Spinal Twists
Cat-cow are 2 poses you move back and forth between. Sitting straight up in your chair, head up, shoulders back, arch your lower back as if you were an angry cat, chin tucking into chest. Hold the position for a few second. Now relax and move the other way, so that your back becomes curved like the sway back of a cow and the chin comes up. Hold this position, then move back to cat. Repeat cat-cow smoothly, without jerking or snapping, until you can feel your range of motion improving.
Spinal Twists
Sitting straight up in your chair, head up, shoulders back, place your hands on your own shoulders with your thumb at the back and the other fingers at the front, elbows level with shoulders. Take a deep breath and twist to the left. Exhale and twist to the right. Start slowly and repeat the motion until you start to feel your spine open up. You can gradually go faster if you wish. Picture a top-loading washing machine agitator and you will get a good idea of the movement.
Seated Pigeon
This is a great way to open the hips. Sitting straight up in your chair, head up, shoulders back, cross one leg so the ankle rests on the top of the knee. Place one hand on that ankle and the other on the opposite knee. Keeping your back straight, bend at the hips and lean forward over the leg until you feel a stretch in your leg and back. Repeat with the other side. Do a full round, right and left, 10 times.
Chair Side Angle Pose
Sitting straight up in your chair, head up, shoulders back, fold forward from the hips. As you do so, twist your torso so that one hand touches the floor, while the other extends straight up towards the ceiling. Hold for 5 seconds and then return to sitting. This time, twist in the opposite direction, so your other hand is on the floor close to your feet and the other arm is extended upwards towards the ceiling. Repeat left and right 5 to 10 times.
Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.
If your left-hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.
Do the same position with the right arm down and the left arm up.
Chair Pose
Chair pose is normally done freestanding, as if you were sitting in a chair, butt out, knees bent, arms straight up from the shoulders, upper arms close to the ears, so you look like you are diving. If you can hover over the chair without sitting on it, you will get a good thigh and buttocks workout. If you have to sit, stretch the upper body forward and up so your elbows are over your knees.
Chair Side Angle Pose
Sitting straight up in your chair, head up, shoulders back, fold forward from the hips. As you do so, twist your torso so that one hand touches the floor, while the other extends straight up towards the ceiling. Hold for 5 seconds and then return to sitting. This time, twist in the opposite direction, so your other hand is on the floor close to your feet and the other arm is extended upwards towards the ceiling. Repeat left and right 5 to 10 times.
Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.
If your left-hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.
Do the same position with the right arm down and the left arm up.
Chair Pose
Chair pose is normally done freestanding, as if you were sitting in a chair, butt out, knees bent, arms straight up from the shoulders, upper arms close to the ears, so you look like you are diving. If you can hover over the chair without sitting on it, you will get a good thigh and buttocks workout. If you have to sit, stretch the upper body forward and up so your elbows are over your knees.
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