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Chair yoga sequences how to#
Chair yoga sequences full version#

Hero Pose is commonly used as a mediation posture, and also provides a great stretch in the thighs. If you’re comfortable with both stretches sit up tall and take five deep breaths, then repeat the stretches on the other side (your left arm down your back, your right arm up your back and your right knee on the floor and your left knee on top of your right knee). This might feel like a lot, so don’t try to push it. Then bring your right knee over your left knee and your right foot to the outside of your left foot.It is important to keep the left sit bone grounded to the floor here. From your cross-legged position bring your left foot to the outside of your right hip and your left knee to the floor.If you feel like intensifying the stretch, you can add the leg stretch: If not just take a yoga strap/towel/shirt and hold onto it with your right and left hand to create a connection between both arms. If you have very open shoulders your hands might meet. Bend your right arm down your back and your left arm up your back.Sit in a comfortable cross-legged position and raise your right arm to the sky, your left arm is by your left side.

Chair yoga sequences full version#

The full version is an intense shoulder and hip opener, if that feels like too much at once I recommend starting with Half Cow Face. There are two Cow Face Pose variations: Half Cow Face and Full Cow Face. This stretch targets a different area of your hips but is just as beneficial. This time your spine can round a lot and your head might even touch the feet. Hold on to your feet once again and fold forward on an exhale. *Another version of this stretch would be to bring your feet further away from your groin to create a diamond shape with your legs. If you feel a stretch in your hips, you’re doing it right!

You might be surprised how hard it is to fold forward in this pose – don’t worry if you don’t get very far, or if you can’t fold forward at all.

Hold on to your feet with your hands and sit up tall on an inhale, on an exhale fold forward with a straight spine.

Bring the soles of your feet together and as close to your groin as is comfortable for you.

Your hands can rest on your knees, shins or maybe one day even your feet, but don’t compromise the length in your back for a deeper fold.īound Angle Pose is an amazing hip opener and is common in many restorative yoga practices.

Try to picture your belly coming to touch your thighs.

On an inhale, lift your arms over your head, and on an exhale fold forward with your spine straight.

Start seated in Staff Pose with your spine straight and your legs out in front of you, your feet are flexed.

It is commonly taught at the end of classes as you near Savasana. Seated Forward Bend is a classic seated posture that is great for stretching tight hamstrings.

If your spine rounds to compensate for tight hamstrings, sit up on a blanket or a yoga block or slightly bend your knees.

Place your hands next to your hips, pressing into the floor and straightening the spine.

Flex your feet and press out through your heels – the soles of your feet should ideally be flat as if they are pressing against a wall.

Start with your legs together and out in front of you.

It may look simple, but sitting with your legs straight with a tall spine can actually be quite challenging on the core. Staff Pose is often a starting position for poses like Forward Bends or Heron Pose. “We’ll start in Dandasana” is a phrase you might hear often in a yoga class. Close your eyes and picture a string pulling you up from the crown of your head, helping you lengthen through the spine.

Place your hands on your knees, the palms can either face up or down.

If your knees don’t touch the floor you can place a blanket under your seat to make your hips slightly higher than your legs, making it easier to sit up straight and comfortable.

Bend both knees to come into a cross-legged position.

Most yoga classes start in this pose, so it is worth getting comfortable in this.

This pose might actually be not so easy if you’re spending a lot of time sitting in chairs. Below are a few of the many options you have to give you an idea of how diverse of a practice you can have just on the floor. There are an endless number of yoga poses you can practice on the floor. If you’re new to yoga, or even if you’re not and looking for modifications or alternatives to your practice, practicing seated yoga poses on the floor or in a chair is a great option. You don’t need to have a yoga practice filled with high lunges and chaturangas to be a yogi.

Chair yoga sequences how to#

Are you just getting started with yoga and looking for inspiration on which poses to practice or how to integrate more seated yoga poses into your practice? We’ve created a list with descriptions and alignment cues to help you practice poses correctly and safely.