New Delhi: Chair yoga can be practiced by anyone who wants to enjoy the benefits of yoga and may (or may not) have mobility limitations. For example, chair yoga is great for anyone who needs more support, is managing an injury, or wants a more therapeutic approach to the practice.
Chair Eagle – Garudasana
Eagle position is achieved by crossing your right thigh over your left thigh.
Wrap your right foot around your left calf as far as you can. At the elbow, cross your left arm across your right. Bend your elbows and touch your palms together. Raise your elbows while lowering your shoulders away from your ears. Hold your breath for three to five seconds. Repeat on the other side.
Chair Spinal Twist – Ardha Matsyendrasan
Come to a sideways position on the chair, with your back to the left. To do a spinal twist, twist your torso to the left while holding on to the back of the chair. For five breaths, lengthen your spine on each inhale and twist on each exhale.
Repeat the twist to the right side by moving your legs around to the right side of the chair.
Cat and cow chair pose
Sit in a chair with both feet on the floor and your spine elongated. Place your hands on the top of your thighs or on your knees. Arch your spine and roll your shoulders down and on an inhale, bringing your shoulder blades to your back. This is known as the cow position. Round your spine and drop your chin to your chest on an exhale, allowing your shoulder and head to come forward. This is the position of the cat. Continue moving between the cow on the inhalations and the cat on the exhalations for five breaths.
Chair Pigeon – Eka Pada Rajakapotasana
Bring your right ankle to rest on your left thigh, keeping your knee as close as possible to your ankle. Take three to five deep breaths while doing this chair pigeon. If you want to make the stretch more intense, you can bend forward. Repeat with the other leg.
Basic stretches for the body
Stretch your arms, legs, or whatever else feels good using the chair as a prop. You can also close your eyes to give your eyes a much-needed break from constant screen exposure.
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