6 Chair Yoga Poses
6 Chair Yoga Poses
With the holidays safely in the rearview mirror, you might be feeling a little worn out. Or perhaps with the new year, you are looking to incorporate yoga into your health and fitness goals but are not yet feeling ready to jump headfirst into full classes. If any of this sounds like you, check out these yoga poses you can do while seated in a chair! If these feel right to you (and after you have talked to your doctor before making any dietary or exercise changes), these poses could be a good way to start incorporating some yogic stretching into your day.
• Seated Cat-Cow: Sit in a chair with a straight back and your feet on the floor. Place your hands on your knees or the tops of your thighs. As you inhale, arch your spine and roll your shoulders back. As you exhale, round your spine and drop your chin towards your chest. Continue moving between the two positions along the rhythm of your breath for 5-10 breaths.
• Seated Forward Fold: Begin by sitting up straight in your chair. As you inhale, bring your arm straight up over your head. When you exhale, lean forward over your legs. Allow your arms and head to hang heavy and rest your hands on the floor if they reach. On an inhale, rise back up with your arms above your head and repeat for 5-10 breaths.
• Seated Extended Side Angle: After your final forward fold, remain with your hands reaching towards the floor. Place your left hand on the floor beside your left foot. If your hand does not reach the ground, you can prop it up on a block or you can place it on your left knee. Open your chest to the right as you reach up towards the ceiling with your right arm while you inhale. If it is accessible to you, turn your gaze up towards the ceiling. Hold for several breaths before bringing your right arm down on an exhale. Repeat on the other side.
• Seated Pigeon: Begin by sitting upright in a chair. Place your left ankle on your right knee, keeping your left knee and ankle in line as much as possible. If you need something more challenging, lean forward while keeping your spine straight. Hold for 3-5 breaths and then repeat on the other side.
• Seated Spinal Twist: Begin by sitting sideways on the chair, facing the left. Keeping your legs anchored in place, slowly twist to your left, holding onto the back of the chair for support. Keep your spine straight and breathe into the twist for 3-5 breaths. Slowly release and repeat on the other side.
• Seated Savasana: What is a yoga practice without a little savasana at the end? Sit in the chair with your spine straight and your shoulders relaxed. Close your eyes and rest your hands in your lap. Focus on your breath and allow yourself to relax until you are ready to conclude your stretches and move on with your day.
What are some of your favorite seated yoga poses? Tag us on social media @therealbodepro and show us your moves while you find your Bodē Happy place!