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Chair Yoga Sequence

Yoga workout to relieve tension in back and neck.

Chair Yoga Sequence is a yoga practice that you can perform while seated in a chair. When sitting in a chair for a long period of time, you may find your back, shoulders and neck become tense. This practice can help you relieve this tension, as well as let go of any stress.
Chair Yoga Sequence is particularly useful if you need a short break from sitting or if you want to fit a yoga practice into your busy day. For example, you may want to perform this practice if you sit in a chair at work all day or if you are traveling on a plane or train. Chair Yoga Sequence is also useful for seniors and people who have trouble sitting on the floor.
Before you begin, you should take a few minutes to focus on breathing and centering yourself and then perform the warm-up shown below. The entire warm-up and practice should take 20 to 30 minutes.
Begin in Seated Mountain Pose.
Press your sitting bones into the seat of the chair and point the crown of your head toward the ceiling to lengthen your spine.
Perform Neck Stretches » to relax your head and warm up your neck.
Bring your palms together in front of your chest in Prayer Pose.
(Your elbows should be lower than your wrists and your fingers should be pointing toward the ceiling.)
(Prayer Pose can help to increase the flexibility of your wrists.)
Circle your arms out to each side and then bring your palms together overhead to perform Arm Stretches.
(Arm stretches improve the circulation in your upper body, including your arms, hands, fingers and the area around your heart.)
Bend your left elbow and bring your left forearm behind your back, resting the back of your hand in the middle of your back, near your shoulder blades.
Extend your right arm over your head. Then bend your right elbow and clasp the fingers of your left hand with your right hand.
Repeat steps 6 and 7 for your other side and then return to Seated Mountain Pose.
Perform Shoulder Stretches to relieve tightness in your upper back, shoulders and neck.
Raise your arms above your head, keeping your shoulders relaxed and down.
(Your arms should be shoulder width apart and your palms should be facing each other.)
(This Seated Mountain Pose modification stretches your arms and shoulders and increases circulation in your upper body.)
Place your right hand on your right hip and extend your left arm overhead, with your palm facing in.
Stretch to the right to perform Seated Side Bend.
(Seated Side Bend stretches the sides of your body, from your hips to your fingertips.)
Perform steps 11 and 12 for your other side and then return to Seated Mountain Pose.
Raise your arms to shoulder height in front of you, palms facing up.
Cross your left arm over your right arm so your elbows are on top of each other.
Bend your elbows and wrap your forearms around each other so your palms are facing each other, with your fingers pointing toward the ceiling.
Repeat steps 14 to 16 for your other side and then return to Seated Mountain Pose.
Extend your arms over your head and then bend forward from your hips to move into Chair Forward Bend.
(Chair Forward Bend soothes your nervous system and encourages your mind to release stress.)
Return to Seated Mountain Pose.
Interlace your fingers under your right thigh and lift your right knee up toward your chest to move into Seated Knee to Chest Pose.
(Seated Knee to Chest Pose stretches your hips and thighs while strengthening your back.)
Perform Seated Knee to Chest Pose for your other side and then return to Seated Mountain Pose.
Place your right ankle on top of your left knee and rest your right hand just above your right knee.
Gently press your right knee toward the floor to perform Chair Hip Stretch.
(Chair Hip Stretch stretches and opens your hips.)
Perform Chair Hip Stretch for your other side and then return to Seated Mountain Pose.
Position the right side of your body facing the chair back and hold the chair back with your hands at approximately shoulder height.
Twist to the right to move into Chair Twist.
(Chair Twist relieves stiffness in your neck, shoulders and upper back.)
Perform Chair Twist for your other side and then return to Seated Mountain Pose.
Position your chair close to a table and perform Chair Forward Bend, resting your forearms on the table and resting your head on your forearms.
Stay in this pose for 1 to 5 minutes and allow your body to relax.
(Observe and become aware of your breath as you hold the pose.)
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