Chair Yoga

Here are some beneficial yoga postures for those who work long hours seated at a desk or for anyone confined to a chair.

Neck Stretch

  1. Bend the neck taking left ear to the left shoulder.
  2. Extend right arm toward the floor. As you inhale, feel the breath filling the right side of the neck
  3. As you exhale, stretch the right fingertips toward the floor.
  4. Repeat on the right side.

 

Neck Stretch

 

 

 

 

 

 

 

 

Shoulder Warm-ups

  1. Roll Shoulders backwards in large circles
  2. Roll Shoulders forward in large circles.
  3. Repeat both directions about 12 times.

 

Cat & Dog Tilts

  1. Create a little space between your back and your chair.
  2. Lengthen spine upward.
  3. Place hands on knees.
  4. Exhale rounding your back and pull belly in.
  5. Inhale arch your back lifting chest up and forward.
  6. Repeat, gently moving between the two poses.

 

Cat Tilt - Exhale Breath

 

 

Dog Tilt - Inhale Breath

 

 

 

 

 

 

 

 

 

Side Bend

  1. Lengthen spine upward.
  2. Inhale and reach left arm upward, rest right hand on right leg.
  3. Exhale and lean body to the right.
  4. Breathe deeply 5-10 breaths into the left side of the body.
  5. Slowly return to center. Repeat on the other side.

 

Side Stretch

 

 

 

 

 

 

 

 

Forward Fold

  1. Relax your torso forward, allowing your arms to drape toward the floor.
  2. If you need added security you can grip the front of your chair.
  3. Try to keep your neck and shoulder muscles relaxed and breathe deeply. Let your head dangle.

 

Forward Fold

 

 

 

 

 

 

 

 

Twist

  1. Create a little space between your back and your chair. Lengthen spine upward.
  2. Turn to right, hold back of chair with right hand, rest left hand on right knee.
  3. Inhale, sit tall, Exhale and twist deeply.
  4. Repeat on the left side. Turn to left, hold back of chair with left hand, put right hand on left knee.
  5. Inhale, sit tall, Exhale and twist deeply.
  6. Slowly and gently return to center.

 

Twist

 

 

 

 

 

 

 

 

Wrist and Ankle Circles

  1. Circle the wrists in a clockwise motion and then rotate in a counter clockwise motion.
  2. Rotate the feet in a
  3. clockwise motion and then rotate in a counter clockwise motion.

 

Wrist & Ankle Rotations

 

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Published in: on November 5, 2010 at 12:49 am  Comments (2)  
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2 CommentsLeave a comment

  1. This looks wonderful. Can I post a link in our company newsletter? LY!

    • Of course you can….I would be flattered!


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