When we talk about ‘Yoga,’ the pictures that generally rush to our mind are the hardcore poses of it. The impossible stretches associated with it make us quit even before starting with it. Well, there are some yoga poses that can be performed while sitting and which can work wonders on your health. They are called ‘Chair Yoga Poses.’
Busy schedule? Always seated on a chair and have no time to workout? DIfficulty in standing? Suffering from conditions like arthritis or chronic pain? Old age? If any of these reasons is preventing you from staying healthy, then you must start with chair yoga today which is one of the best methods to continue having a healthy lifestyle.
Before heading to the top 5 chair yoga poses, here are some of the chair yoga benefits that will inspire you to get started now.
• It improves flexibility. ‘
• Enhances concentration.
• Increases strength.
• Reduces joint strain.
• Enhances concentration.
• Increases strength.
• Reduces joint strain.
1. Chair Cat-Cow Stretch
Sit on a chair with your spine straight and feet flat on the floor. Place your hands on your knees or the tops of your thighs. Inhale deep while arching the back and rolling your shoulders down and back, bringing your shoulder blades onto your back. This is the cow position. Now exhale slowly turning the spine. Drop your chin to your chest and let the shoulder and head come forward. This is the cat position. Continue moving between cow on the inhalations and cat on the exhalations for five breaths.
Sit on a chair with your spine straight and feet flat on the floor. Place your hands on your knees or the tops of your thighs. Inhale deep while arching the back and rolling your shoulders down and back, bringing your shoulder blades onto your back. This is the cow position. Now exhale slowly turning the spine. Drop your chin to your chest and let the shoulder and head come forward. This is the cat position. Continue moving between cow on the inhalations and cat on the exhalations for five breaths.
2. Chair Raised Hands Pose – Urdhva Hastasana
Sit with your spine straight, inhale and raise your arms toward the ceiling. Slide down your shoulder blades to your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there. You can also extend this pose by adding forward bend (Uttanasana) to it. Exhale and come into a forward bend position over the legs. Allow your hands rest on the floor if they reach it. Let the head hang heavy. Inhale again and raise the arms back up over the head. Repeat this movement between a raised arms position and a forward fold several times, moving with the breath.
Sit with your spine straight, inhale and raise your arms toward the ceiling. Slide down your shoulder blades to your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there. You can also extend this pose by adding forward bend (Uttanasana) to it. Exhale and come into a forward bend position over the legs. Allow your hands rest on the floor if they reach it. Let the head hang heavy. Inhale again and raise the arms back up over the head. Repeat this movement between a raised arms position and a forward fold several times, moving with the breath.
3. Chair Pigeon – Eka Pada Rajakapotasana
While sitting, place your right ankle on top of on your left thigh, keeping the knee in line with your ankle as much as possible. Relax and inhale, sit up tall and as you exhale, enjoy the stretch. To intensify the stretch, place your right hand on the right knee and apply gentle pressure and add a forward bend to it. Hold this position for three-to-five breaths and repeat on the other side.
While sitting, place your right ankle on top of on your left thigh, keeping the knee in line with your ankle as much as possible. Relax and inhale, sit up tall and as you exhale, enjoy the stretch. To intensify the stretch, place your right hand on the right knee and apply gentle pressure and add a forward bend to it. Hold this position for three-to-five breaths and repeat on the other side.
4. Chair Eagle – Garudasana
Sit upright, bring your arms to the front, and cross your right arm over the left arm in a way that your palms touch each other. Cross your right thigh over your left thigh for eagle pose. Better if you can, wrap your right foot all the way around the left calf too. Lift your elbows while dropping the shoulders away from the ears. Hold three to five breaths release and repeat switching the positions.
Sit upright, bring your arms to the front, and cross your right arm over the left arm in a way that your palms touch each other. Cross your right thigh over your left thigh for eagle pose. Better if you can, wrap your right foot all the way around the left calf too. Lift your elbows while dropping the shoulders away from the ears. Hold three to five breaths release and repeat switching the positions.
5. Final Relaxation: Chair Savasana
It is said that end your yoga with Savasana for the maximum and complete benefits. Same you can practice here. Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice. This seated yoga pose, chair savasana will help your body absorb all the good effects of the poses you have done and make you fit to survive the rest of your day.
It is said that end your yoga with Savasana for the maximum and complete benefits. Same you can practice here. Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice. This seated yoga pose, chair savasana will help your body absorb all the good effects of the poses you have done and make you fit to survive the rest of your day.
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