Chair Yoga Part Two

This post is the continuation of Chair Yoga Part One.  In this post, we will explore more great ways to utilize a chair to modify yoga asanas.  Enjoy!

Sitting Spinal Twist

  1. —  Sit at the edge of your chair
  2. —  Inhale and lengthen your spine
  3. —  Exhale and rotate to the R, starting at the  base of the spine first
  4. —  When you have reached maximum stretch, reach for the back or side of the chair
  5. —  Hold for 5-10 breaths
  6. —  As you inhale, lift the spine up
  7. —  As you exhale, try to rotate  more
  8. —  Repeat to the other side

 

 

Sitting Backbend

  1. —  Sit on the edge of the chair
  2. —  Reach back for either the seat of the chair or the back of the chair
  3. —  Breathe in, lengthening the spine
  4. —  Exhale and arch the spine backwards
  5. —  Hold for 5-10 breaths

Sitting Side Bend

  1. —  Sit at front edge of chair with the spine lifted
  2. —  Inhale and reach the L arm upward, rest the R hand on R leg
  3. —  Exhale and lean body to the right, making sure not to rotate the body
  4. —  Hold for 5-10 breaths
  5. —  Focus breath into the L side of the body
  6.       Repeat on the other side

 

 

 

Chair Corpse Pose

  1. —Lay on your back with your knees bent directly in front of a chair
  2. —Lift your legs up to allow your heels to rest on the chair
  3. —Scoot your body forward until your lower legs rest comfortably on the chair
  4. —Rest arms comfortably at your sides with palms up
  5. —Relax every part of your body and breathe deeply
  6. —Hold for 2-10 minutes

 

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1 Comment (+add yours?)

  1. Sedat
    Apr 09, 2012 @ 10:35:24

    Back pain is usually csuaed by muscle or ligament strain, but it may also result from some form of damage or injury to the spine, nerves, discs or bones. To mobilize and strengthen the muscles, reduce pain, increase flexibility and improve function, is recommended.

    Reply

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