CHAIR

YOGA
Simple Seated Exercises For A
Healthy Body

By
Vivian Thomas

Copyright Disclaimer
Copyright © 2021 by Vivian Thomas
All Rights Reserved
 Content
Introduction
Chair Yoga Poses for Home
Practice
Chair Yoga Positions for Seniors
De-Stress Instantly With This Easy
Chair Yoga Flow
Chair Yoga Moves for Simple
Weight Reduction

Introduction
Initially acquainted with the wellness world as an altered form of hatha yoga
for people with wellbeing suggestions and the older, chair yoga has acquired
numerous new fans.

With the measure of time individuals sit at their work areas or travel on long
flights, there is a development to bring expanded course and exercise into our
every day schedules.

Improving adaptability, easing spasms and solidness, and making a cheerful

mental state are a couple of advantages that chair yoga can accommodate our
bodies.

Peruse on as we talk about the fundamentals, benefits, where to rehearse chair

yoga, and a couple of amateur postures to kick you off.

Chair Yoga 101

Similarly that the body travels through progressions of movement and

expanded adaptability during patterns of conventional yoga, chair yoga
executes this training also. As per yogapedia, practically any conventional
yoga posture or move can be recreated and adjusted to oblige chair yoga.
Alongside expanded scopes of movement through holding poses on a chair,
pranayamas (otherwise called breathing strategies) are a mainstream practice
inside chair yoga and can help with diminishing uneasiness, poseing or
rehearsing contemplation, and making spatial mindfulness.

Chair yoga is an ideal exercise for those experiencing conditions, like

ongoing torment, carpal passage disorder, osteoporosis, and numerous
sclerosis. It might likewise profit individuals over a specific age who
experience difficulty traveling through the here and there movements of
conventional yoga. Chair yoga permits them to remain balanced out. Yoga
offers a horde of advantages with expanded adaptability, weight reduction,
and an improved mental state. It's especially significant for old individuals to
execute practices, for example, chair yoga into their schedules.

As indicated by Jimmy McKay, an actual advisor at FOX Rehabilitation,

"There are four periods of degeneration that advancement normally as we
age. Exercise is a significant mediation to back this cycle off. In the event
that a joint can't travel through its typical reach, it will restrict the measure of
action that should be possible." By doing day by day or even fortnightly chair
yoga to advance extending, exercises or errands, for example, cleaning the
house or shopping for food won't become troubling assignments as we age.

Ideal for Long Flights or Desk Jobs

For some people, a rec center participation doesn't get the job done for eight
hours of sitting at a work area. Numerous individuals are attempting to
acquaint levels of active work with their office or work area space. These
incorporate standing work areas, security balls, and going for speedy strolls
around the workplace each 15-30 minutes. On top of these day by day
rehearses, why not attempt chair yoga? Alongside providing a huge load of
actual advantages, chair yoga can assuage work environment stress and
pressure, as per an investigation performed at the University of Pennsylvania.
It uncovered that the careful act of chair yoga raised self-care and forestalled
burnout in the working environment.

As well as rehearsing at the workplace, chair yoga practices during a long

flight can ease uneasiness and reduce the possible danger of blood clumps.
As expressed by the American Society of Hematology for flights longer than
eight hours, "Blood clumps can here and there frame in your legs during air
travel since you are stationary for significant stretches of time." Stretches and
developments, for example, chair yoga or strolling around several hours can
assist voyagers with decreasing their danger of blood clusters.

Ideal for Beginners: Chair Yoga Pose Examples

Chair Modified Cat-Cow Stretch

While sitting with your legs solidly planted on the ground, place your hands
on your knees. For the feline position, curve your spine as you breathe in
while moving your shoulders back and down toward your back. For the cow
position, while breathing out, drop your jaw. Start to adjust your spine,
driving your head and shoulders forward. This is an ideal yoga stretch prior
to beginning extra postures.

Chair Extended Side Angle

Beginning with either your left or right side, plant the two feet on the floor.
Twist your chest area over your knees, and spot your hand on the floor. On
the off chance that you can't arrive at the floor, place your hand immovably
on your calf. With the contrary hand, reach out toward the sky, opening up
your chest as you breathe in. Hold for 2-3 tallies, and breathe out as you bring
your arm down to the middle.
 Chair Yoga Poses for Home Practice
Chair yoga is an overall term for rehearses that adjust yoga poses so they
should be possible while situated in a chair. These adjustments make yoga
available to individuals who can't stand, come up short on the portability to
move effectively from remaining to situated to recumbent positions, or need a
speedy break from office work.

A significant number of the essential body mechanics of the individual

stances continue as before. While situated on chairs, understudies can do
renditions of turns, hip stretches, forward twists, and gentle backbends.

Notwithstanding a decent stretch, chair yoga members can likewise

appreciate other medical advantages of yoga, including improved muscle
tone, better breathing propensities, stress decrease, better rest, and an
improved feeling of prosperity.

Who Does Chair Yoga?

Chair yoga can be rehearsed by any individual who needs to appreciate the
advantages of yoga and may (or may not) have portability limits. For
instance, chair yoga is extraordinary for any individual who needs more help,
is dealing with a physical issue, or needs a more restorative way to deal with
the training.

Chair yoga classes are broadly accessible in senior places and retirement
networks, as more seasoned grown-ups are its greatest objective crowd.
However, individuals who are fat and individuals with neurological illnesses
are additionally acceptable possibility for chair yoga. Office laborers can
likewise exploit chair yoga's variations to accomplish extends at work.

The Best Chair for Yoga

Since chair yoga is about versatility, it should not shock anyone that the
specific chair you use isn't significant; you don't need to run out and purchase
a particular yoga chair. Chairs with wheels are not ideal since they are
insecure, but rather practically some other chair will do. On the off chance
that you are on the more limited side, put blocks or a collapsed yoga mat
under your feet to give yourself a firm establishment.

Chair Cat-Cow Stretch

Sit on a chair with the spine long and the two feet on the floor. Spot your
hands on your knees or the highest points of your thighs.

On a breathe in, curve your spine and roll your shoulders down and back,
bringing your shoulder bones onto your back. This is cow position.

On a breathe out, round your spine and drop your jawline to your chest,
letting the shoulder and head approach. This is feline position.

Keep moving between cow on the inward breaths and feline on the
exhalations for five breaths.

Chair Raised Hands Pose - Urdhva Hastasana

On an inward breath, raise your arms toward the roof.

Keep up great chest area act with the shoulders loose and rib confine sitting
normally over the hips. Anchor your sit bones in your chair and reach up
from that point.

Chair Forward Bend – Uttanasana

On an exhalation, come into a forward twist around the legs. Allow the hands
to lay on the floor in the event that they arrive at it. Allow the head to hang
hefty.

On an inward breath, raise the arms back up over the head. Rehash this
development between a raised arms position and a forward overlay a few
times, moving with the breath.

Chair Extended Side Angle - Utthita Parsvakonasana

After your last forward twist, stay collapsed. Carry your left fingertips to the
floor outwardly of your left foot. On the off chance that your left hand doesn't
come effectively to the floor, place a square under it or carry it to one side
knee all things considered and bend from that point.

Open your chest as you curve to one side on a breathe in, bringing your
correct arm and look up at the roof. This is your chair variant of broadened
side point pose. Hold here for a few breaths. Bring the correct arm down on a
breathe out.

Do a similar situation with the correct arm down and the left arm up.

Chair Pigeon - Eka Pada Rajakapotasana

Return up to sit. Welcome your correct lower leg to lay to your left side
thigh, keeping the knee in accordance with your lower leg however much as
could be expected. Hold this chair pigeon for three to five breaths.

You may advance curve to strengthen the stretch on the off chance that you
like. Rehash with the left leg.

Chair Eagle – Garudasana

Get your correct thigh over your left thigh for falcon pose. In the event that
you can, fold the correct foot right over the left calf.

Get your left arm over the correct one at the elbow. Curve the elbows and
carry your palms to contact.

Lift the elbows while dropping the shoulders from the ears. Hold three to five
breaths.

Rehash on the opposite side.

Chair Spinal Twist - Ardha Matsyendrasana

Come to sit sideways on the chair, looking to one side. Turn your middle
toward the left, clutching the rear of the chair, for a spinal contort.

Stretch your spine on each breathe in and wind on each breathe out for five
breaths.

Move your legs around to the correct side of the chair and rehash the wind to
the correct side.

Chair Warrior I - Virabhadrasana I

Presently keep the correct leg in position over the side of the chair while you
swing the left leg behind you.

Plant the bottom of the left foot on the floor generally corresponding to the
chair of the chair and fix the left leg.

Keep your middle looking over the correct leg as you raise your arms up to
the roof on a breathe in coming to fighter I. Hold for three breaths.

Chair Warrior II - Virabhadrasana II

On a breathe out, open up the arms with the correct arm approaching and the
left arm returning.

Move the left hip back and turn the middle to one side, so it is lined up with
the front of the chair.

Look out over the correct fingertips and hold fighter II for three breaths.

Reverse Warrior

Allow the left arm to descend the left leg and lift the correct arm up to the
roof on a breathe in for switch champion. Hold for three breaths.

Carry the two legs to the front of the chair prior to coming to sit sideways on
the chair confronting left and going through the arrangement of three fighter
poses on the left side.
Last Relaxation: Chair Savasana

Require a couple of moments to sit with your eyes shut and submits your lap
toward the finish of your training. This situated savasana will assist your
body with engrossing the great impacts of the postures you have done and
change you into the remainder of your day.
 Chair Yoga Positions for Seniors
As we age, we need to change our propensities and ways of life to flourish.
Joint torment, throbbing muscles, weakness, and other regular age-related
diseases can make practice more troublesome. These worries regularly drive
seniors to an inert or stationary way of life, which just compounds the
situation. Luckily, chair yoga is an available and moderate style of activity
with staggering advantages for more established grown-ups.

Is Chair Yoga Good for You?

For seniors, standard exercise is perhaps the most ideal approaches to

accomplish a sound way of life. Not at all like high-sway practice like
running, lifting loads, and plyometrics, chair yoga is kind with your joints,
and may fill in as a door to different types of activity. Chair yoga is a gainful
type of yoga for any wellness level, from dynamic seniors to those
recuperating from a physical issue.

Chair yoga has the accompanying advantages for more established grown-
ups:

• Low sway on joints

• Improves adaptability

• Stress decrease

• Improves torment the board

• Improves flow

• Combats gloom and nervousness

• Improves balance

• Promotes freedom and prosperity

What Do I Need for Chair Yoga?

In spite of the fact that chair yoga is a generally safe and low-sway type of
activity, you should ensure you have the correct hardware to forestall wounds
and to capitalize on your exercise. Some fundamental chair yoga hardware
incorporates:

• An armless, stable chair (no wobbling!)

• A level, level surface for your chair

• Flexible, open to dress that isn't excessively close or loose

• Space to completely broaden your appendages

• An experienced educator or companion for wellbeing

• Proper strategy is significant for your own security, and to ensure

you're capitalizing on these activities. Peruse more about the activities
beneath for a more intensive gander at these fundamental chair yoga poses.

• 1. Overhead Stretch

• Begin in a seated position, looking ahead with your arms somewhere

near your sides. Take a long, full breath in and gradually stretch your arms up
to the roof. Stand firm on this foothold briefly, and carry your arms back
descending with a long breathe out. All through this activity, ensure your
center is locked in and your back is pretty much as straight as could be
expected.

• 2. Neck Stretch

Sit up straight in your chair, and don't let your back touch the rear of your
chair. Expand your neck gradually vertically so you feel the crown of your
head ascending towards the roof. While holding the foundation of your chair
with your correct hand, gradually reach upwards with your left hand to hold
your left sanctuary. Take a full breath, and upon exhalation, delicately plunge
your left ear towards your left shoulder without bowing your back or raising
your correct shoulder. Take a few sluggish breaths done in this situation,
prior to rotating this stretch to the contrary side.

• 3. Invert arm hold

Start this posture in a seated situation with your back straight and separated
from the rear of the chair. While you breathe in profoundly, arrive at your
arms straight out to your sides at a low and wide point. Breathe out gradually
and arrive at your hands behind your back, twisting your elbows marginally.
Curve your back somewhat to feel the stretch in your shoulders, and take a
few breaths in and out.

• 4. Chair pigeon

Sit upstanding with your move in an opposite direction from the rear of the
chair and looking ahead. Delicately raise your left lower leg to lay on top of
your correct knee or thigh. In the event that you experience difficulty
carrying your lower leg to your knee, go ahead and utilize your hand to help.
Breathe in profoundly, flex your left foot marginally, and twist forward upon
breathe out. After a few full breaths in the forward position, get back to
sitting upright. Tenderly switch sides, so your correct lower leg is settling
upon your left thigh or knee, and rehash the above advances.

• 5. Seated ahead twist

Start this activity sitting up straight with your knees contacting and your feet
on the floor. Take a full breath in. After breathing out, gradually twist
forward, feeling your back broaden each vertebrae in turn. Lean forward the
extent that you can without feeling strain or uneasiness. Stand firm on this
foothold for a few full breaths prior to getting back to an upstanding position.

6. Falcon arms

Sit upstanding in your chair and stretch your arms straight out before you.
Get your left arm over your correct arm, and curve your elbows to unite your
lower arms. Interweave your fingers and raise your elbows marginally,
angling your back a piece. Stand firm on this footing for a few full breaths.
Upon fruition, change to your correct arm over your left arm.

7. Chair champion

Start this posture looking ahead with your arms somewhere around your side
at a wide and low point, or with one leg across the chair with your middle
turned forward (in case you're adaptable enough for this position). Take a full
breath and gradually raise your arms straight over your head. Hold this
posture for a few breaths prior to bringing your arms down to your sides. On
the off chance that you started this posture with your leg across the chair,
change to the contrary leg across the chair and play out this posture once
more.

8. Cat cow stretch

Sit at the edge of your chair with your back really straight and your center
muscles locked in. Breathe in and delicately curve your back similarly as is
agreeable for the "cow" part of the stretch, standing firm on the footing for
three to five breaths. At that point take your back to its unique position, and
reverse the stretch for the "cat" position. Your shoulders will be straight over
your hips, yet your back will bend into a forward curve. Stand firm on this
footing for a few breaths prior to getting back to your unique seated position.

9. Chair spinal turn

Start this posture sitting sideways in your chair, with your knees over the
correct side of the chair and the rear of the chair close to your correct arm.
Ensure your back is straight, and your body is separated from the rear of the
chair. Hold the rear of the chair with two hands, breathe in profoundly, and
gradually turn your body rearward of the chair while breathing out. Stand
firm on this foothold for a few breaths prior to getting back to the first
position. After this posture is finished, change to the opposite side of the
chair, so your knees are over the left half of the chair and the rear of the chair
is close to one side arm.

10. Seated mountain

Start this posture sitting on the front portion of your chair with a straight back
and a drew in center. Curve your knees at 90-degree points with your knees
over your lower legs and a little space between your knees. Breathe in
gradually and roll your shoulders descending after breathing out. Enact your
muscular strength and hold your arms down at your sides. Hold the posture
for a few full breaths.
 De-Stress Instantly With This Easy Chair
Yoga Flow
On days when your inbox is full to the edge, your MIL will not quit messing
with you about that family trip you should book weeks prior and you can't
quit going after the bowl of chocolate, there's expectation. All you need is the
correct kind of yoga to help you extend and loosen up. Here are 12 simple
yoga moves that will dissolve away your pressure. The most awesome thing?
You can do them directly in your chair.

UJJAYI BREATHING

Start with a fresh start: Sit up tall at the edge of your chair and spot your
hands on your midriff. Take a full breath in through the nose, extending
through your sides and mid-region, at that point breathe out gradually.
Rehash for ten breaths.

Cat/COW

Breathe in and curve your back to gaze toward the roof. Breathe out through
your spine, pulling your abs in and adjusting your back. Rehash this
development multiple times to mitigate back and neck pressure.

CIRCLES

Without moving your chest area, circle your hips clockwise multiple times, at
that point counterclockwise for multiple times to deliver and loosen up the
hip muscles.

SUN SALUTATION ARMS

Sitting tall, take in and lift your arms up, squeezing your palms overhead. On
a breathe out, skim the arms down to your sides. Rehash multiple times. This
stretches the spine and deliveries pressure in the shoulders and neck.
SUN SALUTATIONS WITH TWISTS

Rehash the past work out, adding a wind as you breathe out. Rehash multiple
times on each side, holding the last turn for five seconds.

HIGH ALTAR SIDE LEANS

For a profound spine and shoulder stretch, lift your arms and interweave your
fingers together before you. At that point, turn your palms to the roof as you
fix your arms over your head. Shelter the appropriate for three breaths, at that
point to one side for three.

Falcon ARMS

Expel any shoulder throbs with this move. Stretch your arms out to each side.
Then, bring one arm under the other before you at shoulder stature. While
bowing your arms at the elbows, force you so your palms meet one another.
Hold for five breaths, at that point loosen up and rehash with the contrary arm
on top.

Helped NECK STRETCHES

FYI: Our necks convey a gigantic measure of pressure. To help ease it, take
your correct arm and wrap it over your head until your palm arrives at your
left ear. Allow your head to tumble to your correct shoulder, and hold for five
breaths. Rehash on the contrary side

Lower leg TO KNEE

The hip region is additionally a significant pressure spot. To release things

up, sit upright, twist your correct knee and spot your correct lower leg over
your left knee. For a more profound stretch, lean forward. Hold for five
breaths, at that point rehash on the contrary side

GODDESS WITH A TWIST

Another extraordinary hip stretch: Open your legs wide and arch your foot
out. Spot your correct arm inside your correct leg, coming to toward the
floor. Lift your left arm toward the roof and bring your look up to one side
palm. Hold for five breaths, at that point rehash on the contrary side.

Fighter 2

This pose one's a mutual benefit: assemble certainty and get a full-body
stretch simultaneously. Sit tall at the edge of your chair. Curve your correct
knee aside and stretch your forgot about leg behind you as you push down
through your external heel. Hold for five breaths, at that point rehash on the
contrary side.

FORWARD FOLD

Get done with a quieting forward twist, which allows blood to stream to the
cerebrum. To start with, sit tall and straight. At that point, crease over your
legs, letting your head, neck and body hang limp. Hold however long you
need prior to moving back up to a sitting position.
 Chair Yoga Moves for Simple Weight
Reduction
The yoga practice which includes doing altered yoga poses while sitting on a
chair is called chair yoga. These varieties make yoga simple for individuals
who can’t stand and even so for those inclination lethargic to get up and work
out. We as a whole have those sort of days and there’s no rejecting that.
Additionally, it’s uplifting news for individuals who sit in the workplace for
seven to nine hours per day. Thus, while you are adhered to that chair of
yours, you can do varieties of stretches, curves, turns and then some.

Presently, it sounds simple however does chair yoga have any advantages
also? Indeed, it does. Chair yoga gives you all the medical advantages that an
ordinary yoga practice does. The advantages incorporate muscle
conditioning, decreased feelings of anxiety, better breathing propensities,
better rest and a general feeling of prosperity.

Likewise, you clearly would require a chair for rehearsing chair yoga
however the chair with wheels would not be ideal since it is insecure.

Yoga expert, Mohini Bhatia shows us some armchair yoga moves for a
speedy weight reduction.

Spinal turn: To start, sit straight on the chair with your shoulders erect and
spine straight. Presently turn towards your privilege with your left arm set on
the correct armrest of the chair and right arm at the rear of the chair. Stay
there for five seconds. Presently return to the beginning position and do the
previously mentioned development on the left side. Rehash multiple times on
each side.

Shoulder press: When we say shoulder press, what rings a bell is shoulder
press with hand weights. Be that as it may, this activity should even be
possible without free weights. To play out this posture, sit straight on the
chair and lock both your arms at the rear of your head. Presently breathe in
and press your arms against your ears so your elbows contact one another.
Stay there for five seconds. Presently breathe out and return to the beginning
position. Rehash multiple times.

Forward twist: While doing advance twist, you need to underscore on the
extending of your middle. In any case, sit straight on the chair, breathe in and
raise both your arms over your head. Presently breathe out and twist down
with the end goal that your chest contacts your thighs. Stay in this situation
for five seconds. Rehash multiple times.

Downward facing dog: Get up from the chair and spot it directly before you a
ways off that is equivalent to the length of your chest area. The rear of the
chair ought to confront you. Presently stand straight, breathe in and twist
somewhere around laying your palms on the backrest of the chair. Stay in this
situation for five seconds. Rehash three to multiple times.

Dolphin pose variety: This asana is same as the abovementioned, aside from
one distinction. In this represent, your elbows, rather than your palms, will
lay on the backrest of the chair and your palms will be joined in a namaste
pose.

Side stretch: Stand close to the chair at a surmised distance of 20 inches.

Presently bring your arms up and twist sideways towards the side of the
chair. Rest the arm close to the chair on the edge of the backrest and stay
there for five seconds. Go to the opposite side and rehash something very
similar. Complete five sets.

Side stretch variety: Sit back on the chair with your spine straight and
shoulders erect. Presently keep your correct foot to your left side thigh and
right hand behind your back. Presently lift your left hand and curve towards
your privilege the extent that you can. Stay here for three to five seconds.
Rehash on the opposite side. Complete five sets.

Side turns: Stand up from the chair and move roughly 1.5 meters away while
confronting the chair. Presently, acquire your correct leg your front of your
left foot and put your left palm on the chair of the chair. While you do this,
stretch your hands and legs however much you can. Rehash multiple times.

The equestrian posture: To play out this posture, stand directly at a similar
separation from the chair as you did in the above pose. Presently put your
correct foot on the chair and curve your chest area over your correct thigh
with both your hands on the particular armrests of the chair. Stay in this
situation for five seconds. Rehash three to multiple times.

Bird arm: To do this asana, sit straight on the chair with your left foot over
the correct thigh. Presently twist forward and cross, wrap and force you
together. Be in this situation for three to five seconds. Rehash multiple times.

Cobra pose: Stand straight confronting the chair and twist by putting both
your palms on the chair of the chair. Presently move your legs in reverse
however much you can with the end goal that your body is in a decent
straight line. Presently look towards the sky and stretch. Return to the first
position and stretch once more. Rehash multiple times.