Yoga is a form of exercise that focuses on the mind and body through deep breathing, poses and meditation. Performing yoga poses helps to improve your posture, strengthen the muscles in your core and relieve stress. Yoga combines physical and mental disciplines to achieve peacefulness of body and mind to help you relax and manage anxiety and stress, according to MayoClinic.com. Yoga has many forms and intensity levels. Chair yoga provides the benefits of more common styles, while offering the support of a chair.
Step 1
Perform shoulder rolls to relive tension in the neck and back. Sit straight up with your arms at your sides and feet flat on the floor. Take a deep breath in and raise your shoulders up towards your ears. Squeeze your shoulder blades together while lifting your chest. Exhale and relax your shoulders back down, returning to the starting position. Repeat six times.
Step 2
Execute sun pose to improve circulation. Sit back in the chair with your feet shoulder-width apart and arms at your sides. Inhale and slowly sweep your arms up over your head. Exhale and bend forward between your legs while your arms hang. Make an attempt to place your hands on the floor. Inhale and raise your arms overhead and return to the starting position. Repeat three times.
Step 3
Do leg lifts to increase circulation in your legs and feet. Sit straight up with your hands at your sides, holding the chair. Take a deep breath in and exhale while lifting your right leg. Keep your foot flexed. Hold this position for one moment and inhale while lowering the leg. Repeat the movement six times on each side.
Step 4
Perform side stretches to stretch your spine and strengthen your core. Sit with your feet shoulder-width apart. Inhale and raise your arms straight out to the sides. Exhale while bending toward your right side, reaching your right hand to the floor and left hand towards the sky. Inhale and return to the starting position. Repeat six times on each side.
Things You'll Need
- Chair with a straight back and no arm rests
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