Yoga is accessible to everyone regardless of age, fitness level or physical limitations. Chair yoga allows you to perform modified versions for many standing and seated asanas. Chairs also provide a way for you to incorporate yoga into your daily routine from a variety of work and home settings. Complete a comprehensive chair yoga class by combining specific poses that target every muscle group for total body flexibility and relaxation.
Extended Side Angle Pose
Lengthen your waist with extended side angle pose. Begin seated in the center of your chair with your left knee bent to the left side of your chair and your right leg extended straight to the right side of your chair. Bend your left elbow and balance it on your forearm above your knee. Keep your gaze fixed on your right hand and straighten your right arm towards the ceiling. Hold for 10 breath cycles of inhalations and exhalations. Repeat on your right side.
The warrior II pose enhances your strength and balance. Begin by positioning yourself at the edge of your chair with your right knee bent to the right side and your left leg extended straight out to the left with your foot positioned at a 45-degree angle towards the chair. Allow your hips to remain in line with your shoulders and keep your torso facing forward. Extend both arms out to your sides in a letter T formation. Turn your head to look down your right arm. Hold for 10 to 12 breath cycles and repeat facing the other direction.
Open your shoulders and upper back with the upper body portion of eagle pose. Begin by sitting with your back straight and your feet placed flat on the floor. Extend both arms out the the sides at shoulder height. Bring your arms to the midline of your body and slide your right arm under your left elbow. With both arms bent, wrap your hands and bring your palms together. Lift your arms above shoulder height for a deeper stretch. Hold for five breath cycles and hinge forward at your waist and continue to hold for five more breath cycles. Release your arms and repeat on the other side.
Enhance circulation and spinal mobility with a seated twist. Position yourself on the center of your chair and place both feet on the floor. Turn to your right side, placing your right hand on top of the back of your chair and hold for three breath cycles. Place your left hand on the outside of your right thigh and lift your right foot four to six inches off of the floor. Apply pressure to your thigh to encourage a deeper twist and hold for five more breath cycles. Return to your starting position and repeat on the other side.
Amanda Hynes has more than 10 years of professional experience in fitness and wellness. Her fitness column appears in the weekly publication, "The Red Springs Citizen." She is an avid runner and a certified pilates and yoga instructor who enjoys sharing her enthusiasm for fitness with others. Hynes graduated from Florida State University with a Bachelor of Science in foods and nutrition.