Stay Healthy with Chair Yoga! Set of Exercises, Part 1

1. Warm Up Your Neck and Shoulders

  1. Sit on the edge of a chair. Plant your feet firmly on the floor, hip distance apart. The spine is straight but not strained.
  2. Inhale slowly  shrugging the shoulders. Exhale slowly and release. Repeat 3-4 times.
  3. Inhale. Slowly exhale, lowering your chin down to your chest. Inhale and turn your head to the right keeping your chin close to the chest.
  4. Exhale and slowly turn your head to the left, relaxing the back of your neck.    
  5. Repeat  4-6 times in each direction.

2. Revitalize All Organs with Belly Breathing

  1. Put your hands on your belly. Loosely interlace your fingers.
  2. Breath in and gently inflate your belly like you are inflating  a balloon, gliding  your fingers apart. Fingers are very soft.
  3. Exhale gently bringing your belly button in, feel your abdomen getting smaller. (2-5 min)  
  • 3. Improve Posture with Chest Opener Breath
  1. Bring your palms together in front of your face, elbows are bent, shoulders are relaxed.
  2. Inhale and move your arms apart, stretching the chest.
  3. Bring your shoulder blades down and to the centre, squeezing them towards the midline of your body – engage your rhomboids.
  4. Exhale and slowly bring your palms together in front of your face. Relax for a momen
  5.  Repeat 6-8 times.
  • 4. Relieve Tight Shoulders with Shoulder Circles
  1. Bend your elbows and put your hands on the shoulders.
  2. Begin to draw circles clockwise with your    elbows starting small and getting progressively larger and then back down to small once again.
  3. Do it 4-6 times. Repeat in the opposite direction.

5. Wake up Your Spine – Stirring Your Favourite  Soup

  1. Stretch your arms forward and interlace your fingers. plant your feet firmly on the floor.
  2. Inhale and lean forward, keeping your spine straight.
  3. Start making circles like you are stirring a soup in a big pot. Inhale as you draw the front part of a circle, keeping your arms straight.
  4. Exhale as you draw the second part, when your  body comes closer to the back of the chair, bend your elbows, engage the core.
  5. Draw 4-6 circles and  repeat in the opposite  direction.

6. Legs, Toes and Ankles Activation

Do you know that we have 26 bones and 33 joints in each foot? Let’s move our feet in different directions to fight arthritis, improve circulation, activate acupressure points  and release fascia!

  1. Inhale and lift your right leg, interlacing your fingers under the knee.
  2. Exhale and lift your knee as high as you can, squeezing your belly.
  3. Inhale and stretch your leg forward, tuck the toes. Circle your ankle 6-10 times in each direction breathing naturally.
  4. Exhale and bend your knee again, bring it close to your body. Squeeze  and spread  your toes 6-10 times while holding this position.
  5. Stretch your leg in front of you again and move your foot forward and back 6-10 times.
  6. Bend your knee, squeeze your belly again and release.  Repeat for the left leg.

7. Strengthen Your Muscles of Independence –  Mini-Squats

  1. Sit on a chair keeping your spine straight but not strained, relax the shoulders. Feet are hip distance apart, parallel to each other. Hands on the knees.  
  2. Press your feet firmly  into the floor t and lift your hips 5-10 cm up and then lower back down. Repeat 4-10 times.

If it’s hard for you to stand up, lean forward with the straight spine, pressing your legs into your hands and planting your feet firmly  on the floor. Some of you who use a walker may be able to get rid of it  by doing this exercise 4-8 times a day for 3 months. I have proves!

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