Do you find yourself tense regularly? Have tight joints made it difficult to bend down and tie your shoes? Do you have a fear of falling frequently? If that's the case, chair yoga and seated yoga postures might be a great addition to your daily practice. Read on as we look into the benefits of chair yoga.
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Ardha Matsyendrasana (Seated Twist)
This pose is great for working out any kinks in your back or neck. It will also help release tension that you may have throughout the rest of your body because it's such a simple pose to get into and hold. Sit up straight with legs crossed, feet flat on the floor (or if this isn't comfortable, try sitting cross-legged).
Inhale and reach your arms up overhead. As you exhale, twist to the right, bringing your left hand to rest on the outside of your right thigh and your right hand behind you. Hold for a few deep breaths before switching sides.
Utthita Balasana (Wide-Legged Child's Pose)
This is another great pose to relieve tension in your back and neck. It also helps to stretch out your hips, thighs, and ankles. Start by standing with feet about hip-width apart and then spreading your legs as wide as you can while still keeping them parallel to each other.
From here, fold forward at the waist until your forehead is resting on the ground and your arms are extended in front of you. You can let your legs fall open wider if that's more comfortable for you, but make sure to keep the knees straight.
You should feel this stretch through the back of your thighs, hips, shoulders, and neck. Hold for about 20 seconds before slowly coming up into a standing position.
Paschimottanasana (Seated Forward Bend)
This is another great pose to help release tension in your back and neck, as well as stretch out your hamstrings and spine. Sit on the ground with legs extended straight in front of you. Flex your feet so that your toes are pointing towards the ceiling.
Bend forward at the waist, reaching your arms out in front of you. You can rest your hands on blocks or a chair to help support yourself as long as that feels comfortable for you.
Reach through the crown of your head and open up along the spine until it reaches about mid-back. Hold here for five deep breaths before slowly coming back up to a seated position.
Marjaryasana-Bitilasana (Cat Pose and Cow Pose)
This pose is great for stimulating your digestive system, which will help you feel more energized throughout the rest of your day. Come onto all fours with hands directly under shoulders, knees directly below hips. Spread your fingers wide and tuck your toes under.
Inhale and lift your head, tailbone, and belly button towards the ceiling as you arch your back into Cat Pose.
Hold for a few seconds before exhaling and rounding your spine as you lower your head, chest, and navel towards the floor in Cow Pose. Repeat this sequence a few times.