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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Boat Pose and Ball
Sit down, grasp the ball in your hands, lean back, straighten your legs, and spread your toes. Keep your lower back engaged so that you're rolling toward the front of your sitting bones rather than the rear. Lengthen your legs to keep your quads toned but not overworked.
The ball's weight adds to the pressure on your abs, making this a great core exercise. Take three full, deep breaths here, then relax. To tone your core and increase your breathing capacity, repeat the exercise 3-5 times.
The roll-out (also known as the plank saw) is a technique for sculpting the lower abdominal muscles. You'll also work on your core, shoulders, and arms. Put your hands on the back edge of a yoga exercise ball and stand with your feet hip-width apart.
Push the ball away from your body and roll it out while balancing in plank posture on your forearms. Roll the ball back toward your body using your lower abs and stand up straight.
Downward Dog with Left Lift to Lunge Stretch
Inhale and raise the right feet straight up until it's in a straight line with your torso while in the downward dog posture with the ball supporting your chest and thighs.
Hold for one breath before lowering the leg and swinging it down to the floor, knee to the ball. Sweep your arms high and lean your hips into the ball for support.
Hold for three to five breaths before lifting the back leg off the floor and supporting the hips with the ball. Hold for three breaths before switching legs and repeating the pattern.
Legs Up the Ball Pose
As you lie down on your back, keep the ball in your hands. Bend your knees and sit on the top of the ball with your calves. Make sure the ball is near your butt. Reach your hands out at a 45-degree angle at your sides, palms facing up. Close your eyes and relax for 5-15 minutes, breathing slowly and deliberately. This is a great refreshing position to try when you need to center yourself, recuperate after a stressful day, or ease your nervous system.
Kneel in front of the ball and gradually sit back on your heels with your hands on the ball. Toss the ball forward while you sit back, resting your head and expanding your chest. Shift your hips to the right and roll the ball gently to the left to extend your back, then repeat on the other side. Each stretch should be held for 15 seconds.
Handstand On the Ball.
Begin by lying down on your stomach on the ball. Step forward with your hands until just your feet are on the ball. Engage your abdominals, press your chest forward into the ball, and pull your hips upward over your shoulders with your hands planted firmly on the floor approximately shoulder-width apart and straight arms.
To assist, move your hips over your shoulders get to your tippy-toes on the ball. Stay here for three long, deep breaths before extending your legs out again. This posture stimulates your core, inverts you, opens your heart, and energizes your whole body!