Beginners Chair Yoga
Chair yoga is a great practice for beginning, seniors, and anyone with a desk jobs. All you need is a chair and about ten minutes. We begin by relaxing the body and mind by bringing that attention to the breath. Then I will guide you through some simple beginners poses:
Seated Cat/Cow: Flexing and extending the spine helps ease pain and maintain proper movement between each joint thereby benefitting the entire nervous system. Great for improving posture and spinal mobility.
Shoulder Rolls: It’s been said that we “carry the weight of the world on our shoulders”. This is because this area of the body tenses up with stress even when it’s just an emotional stress. Shoulder rolls allows us to notice where the shoulders are and let them relax down and back away from the ears. This pose also helps to loosen the upper back and improve posture. It’s great for desk workers and can be performed anytime throughout the day.
Upper Trapezius Stretch: Speaking of stress, right in the middle of this muscle is an acupuncture point called GB21 which is known as the “universal stress point”. Stretching this muscle is a great way to let go of that stress and tension. Releasing the upper trapezius is also great for posture as a tight upper trapezius is one of the causes up upper cross syndrome aka “Teck Neck”.
Cross Body Shoulder Stretch: This stretch helps release the posterior deltoid and upper back muscles again letting go of stress and tension.
Spinal Twist: Spinal twists are great for numerous things including stimulating the organs in your abdomen, improving digestion/elimination, and supporting spinal mobility.
Seated Forward Fold: Great low back stretch to ease tension and pain. Forward folds have also been shown to sooth the nervous system, stimulate the abdominal organs and increasing circulation to the pelvic organs.
Seated Piriformis Stretch: One of the best stretches to ease any pain in the low back that radiates to the buttocks and down the leg. Helps keep the hips in alignment which intern can ease knee and ankle pain.
Hamstring Stretch: Tight hamstrings are very common in both the active and sedentary individual and a top contributor to low back pain. Releasing the hamstrings helps prevent injury, balance the pelvis, and improves blood circulation.
Calf Stretch: Releasing the calves helps with balance, stability and ankle range of motion. It’s also a great stretch to help ease plantar fasciitis.
I hope you enjoy and feel the stress and tension melt away from your body! Feel free to comment below or share with a friend.
