Sitting in chair at work or at home does not restrict you from practicing yoga, according to Elise Browning Miller, author of "Life Is a Stretch: Easy Yoga, Anytime, Anywhere." Try these four chair yoga poses after checking with your doctor to ensure that they are appropriate for your body.
Neck Stretch
Sit tall without leaning against the back of your chair. Draw the crown of your head up, allowing your chin to drop slightly. Feel your neck lengthen. Maintain your tall position as you exhale and drop your right ear toward your right shoulder. Do not lift your shoulder or turn your head. Take three breaths here before returning to upright. Repeat on the other side, alternating sides for three to five cycles. This stretch is a great relief when your neck feels compressed, says Miller.
Forward Bend
Inhale while sitting tall in your chair. As you exhale, bend forward and dangle your head and arms over your knees. Take five slow breaths in this position. Gently turn your head from side to side three times, as if you were saying no. Gently rotate your arms in your shoulder sockets three times. Draw your navel in as you return to upright, stacking up one vertebra at a time. Bring your and head up last. Repeat this series anytime you want to release tension in your neck, shoulders or upper back, recommends the Living Words of Wisdom website.
Chest Stretch
Sit at the edge of your chair with your fingers interlaced behind your back. Lean forward as you lift your arms to rest your hands on your chair back. If you cannot reach the top of the chair, grasp the sides of the chair back. Allow your head to dangle comfortably as you lift your chest and gently arch your mid-back. Drop your shoulders away from your ears as you take five to 10 breaths in this position. Return to upright and repeat this sequence three times.
Twist
Reach your right hand to the outside of your left thigh. Exhale as you rotate your ribcage to the left. Allow your head to move with your torso. Take three slow breaths in this position before slowly returning to the center. Repeat on the opposite side, alternating five times. You can increase the stretch in your twist by pulling against your thigh, or grasping the back of your chair with your free arm. This pose increases circulation and spine flexibility.
Side Stretch
Sit on the edge of your chair so that you can feel your sit-bones. Reach your arms wide at shoulder height. Exhale as you side-bend to the left, keeping both sit-bones on your chair. Allow your left arm to dangle as you reach your right arm toward the sky. Gently rotate your head to gaze at your right fingertips. Take three slow breaths in this position, and then return to upright. Repeat to the other side, alternating sides for five repetitions.
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