Chair Yoga with Vicky Fox – Blog


A chair can be used to make yoga more accessible in many ways, especially after periods of inactivity or recovering from an illness. Here Vicky takes us through some sun salutations to give the great benefits of yoga even from a seated position.

 

Sun Salutations with a Yoga Chair

 

 

A breakdown of each pose

Modified Chair salute with rotation and side bend options

Sit a little bit away from the back of the chair. Rock forward and back until you find the centre of your sitting bones and then lengthen away from the seat up to the crown of your head so that your spine feels long and neutral (not rounded or arched)

Inhale float your arms forward and up.

Exhale hug your right knee in, keeping spine neutral.

Inhale extend arms ( to ceiling) and straighten leg. Breathing into the back of your rib cage to lift them away from your lower back.

Exhale foot to the floor and fold at the tops of your thighs, keeping neural spine. Arms reach back.

Inhale lead with your chest to come up floating arms back to ceiling

Exhale hug left knee in, keeping spine neutral.

Inhale extend leg and arms, breathing into the back of your ribcage to lift out of your lower back.

Exhale foot to the floor and fold at the top of the thighs, keeping neutral spine. Arms reach back.

Inhale lead with your chest to come up, floating arms back to the ceiling.

Seated twist

Exhale rotate to the left and bring right hand to your left knee and left hand to back of the chair.

Use your exhale and core to rotate rather than using the levers of your arm and legs.

Inhaling coming back to centre floating arms up and twist to the other side.

Inhale back to centre arms up.

 

Side bend to the right

Exhale lower right arm down and reach left arm over to the right. Inhale Breathe into your left ribcage to lift your ribs away from your waist. Exhale soften your jaw.

Inhale float the right arm back up to join the left.

Side bend to the left

Exhale lower the left arm down and reach right arm over to the left. Inhale breathe into your right ribcage and exhale soften your jaw

Inhale float the left arm back to join the right.

Seated forward fold

Exhale fold at the top of the thighs, keeping neutral spine. Arms reach back

Inhale lead with your chest to come up, floating arms back to the ceiling.

Exhale lower arms.

Seated figure of 4

Finish with a seated hip opener crossing right ankle over left thigh. Inhale lengthen your spine and exhale fold at the top of the thighs keeping the spine long and neutral. Breathe into the back of your ribcage, lifting your ribs away from your lower back. Exhale soften something, feel like you let go with your exhale anything you might be holding onto. Take 5-8 breaths here and then change sides.




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