Chair yoga is a restorative practice that will help you relax your mind and body while simultaneously enhancing your musculoskeletal flexibility, says the website Get Fit Where You Sit. It is recommended for surgery recovery patients, overweight or sedentary people or anyone who wishes to incorporate yoga into their lives slowly. Chair yoga can also be beneficial for pregnant mothers in the last stages of pregnancy and for senior citizens. Consult your doctor or physical therapist before engaging in any form of physical exercise if you are under any type of medical treatment.
Neck Stretch
Step 1
Choose a comfortable chair, with no arm rests, so you can sit comfortably and have full range of motion for your arms.
Step 2
Straighten your back and begin by taking slow, deep breaths to center your attention and relax your muscles.
Step 3
Bend your neck toward your right shoulder while you simultaneously extend your left arm out to the side.
Step 4
Take a deep breath and feel how the air fills the left side of your neck.
Step 5
Exhale and bring your head back to center.
Step 6
Repeat on the other side, for a total of 5 breaths on each side.
Spinal Twist
Step 1
Cross your left leg over your right leg and place your right hand on the inside of your right knee.
Step 2
Inhale and take your left arm around the right side of your body and look toward the back of the room by twisting your neck and shoulders to the left.
Step 3
Take three full breaths in this position and then exhale to release the posture.
Step 4
Repeat on the other side.
Mountain Pose
Step 1
Sit up straight and extend your arms in front of you.
Step 2
Bend your wrists to turn your palms away from you, facing forward.
Step 3
Inhale and lift your arms until your palms face up.
Step 4
Stretch your arms up to release any tension in your neck and shoulders.
Step 5
Exhale and bring your hands down to rest on your knees. Repeat this posture three to five times.
Tips and Warnings
- Wear comfortable clothes when practicing your chair yoga exercises, so it is easy to stretch and move. Join a chair yoga group to learn more postures and sequences that you can practice at home or in your office. Attending a class is beneficial because your instructor can correct any posture mistakes and help you further your practice.
- Avoid any posture that causes pain or extreme discomfort.
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