Yoga employs a number of poses that may be difficult for the beginner. A chair may help you maintain balance and posture while perfecting your strength and endurance. In addition, some Yoga poses can actually be done in a chair, offering stretching, toning, and posture benefits for all ages. Use a chair to help you perfect your style and prevent falls while learning Yoga postures.
Step 1
Sit in a chair while warming up for a yoga routine, suggests Boston Yoga. For example, neck and shoulder exercises can be done while seated in a chair, as can upper torso twists and abdominal breathing exercises. While warming up, sit straight, shoulders back and stomach pulled slightly in.
Step 2
Place a chair on the floor. Stand in front of the chair and assume the chair pose or utkatasana, feet shoulder distance apart and lower abs pulled in. Lift your arms above your head and pretend you're going to sit down in the chair. As your buttocks touches the chair, hold your position. Your legs should be bent but not quite at a 45-degree angle to the floor. The chair provides support in case you can't hold the position, and offers a guideline how far you should lower your buttocks to achieve maximum benefits of this exercise.
Step 3
Situate two chairs with the seats facing each other. The seats of the chairs should be about 12 to 18 inches apart. Sit in one chair and lift your legs onto the other s so that your calves and ankles are supported by the second chair. Sit tall, lift your arms above your head and slowly bend forward, as if you're trying to touch your hands to the seat of the second chair, suggests Aging on msnbc.com.
Step 4
Sit in a chair, feet flat on the floor about shoulder distance apart. Lengthen your back, sitting tall, shoulders pulled back and stomach pulled inward. Reach your left arm to grasp the back of the chair while placing your right hand on the outside of your left knee. Turn your head to look over your left shoulder. Hold and breathe in and out, and then switch sides and repeat.
Step 5
Place the chair in front of you. Stand with your right hip facing the back of the chair, holding onto the chair with your right hand for balance if needed. Lift your left leg off the floor, placing the instep of your left foot along your right calf, knee or thigh. Hold that position for about 30 seconds and then return to your starting position. Turn halfway and repeat the move on the left side.
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