Take A Seat: How To Practice Chair Yoga

Whether it’s for work, travel, or mobility reasons, many of us spend a lot of time in a seated position. And we are hearing more often now that a sedentary lifestyle can lead to numerous health issues, including back pain, stiffness, and decreased flexibility. So, what can we do? You may have guessed already – yoga! 


Even if you're seated most of the day, chair yoga can provide significant physical and mental benefits. This gentle form of yoga helps improve posture, increase flexibility, and reduce stress, all while you remain sitting. Here are five simple chair yoga poses to incorporate into your daily routine. 


1. Seated Cat-Cow Stretch

This dynamic stretch is excellent for loosening up your spine and improving flexibility.


How to do it: Sit on the edge of your chair with your feet flat on the floor. Place your hands on your knees. As you inhale, arch your back, pushing your chest forward and lifting your gaze towards the ceiling (Cow Pose). As you exhale, round your spine, tucking your chin towards your chest (Cat Pose). Repeat this flow for several breaths and don’t be afraid to add some organic movement that feels good, such as circular Cat-Cows.


2. Seated Forward Bend

A simple pose to stretch your back, shoulders, and hamstrings.


How to do it: Sit with your feet hip-width apart and firmly planted on the ground. Inhale and lengthen your spine. As you exhale, slowly hinge at your hips to fold forward, letting your hands reach towards your feet. Relax your head and neck, and take deep breaths. Hold for a few breaths before slowly rolling back up.


3. Seated Spinal Twist

Perfect for increasing spinal mobility and relieving tension in the back.


How to do it: Sit sideways in your chair, with your right side facing the chair's backrest. Place your hands on the backrest of the chair. Inhale and lengthen your spine, then exhale and gently twist to your right, using your hands for leverage. Hold the twist for a few breaths, then slowly return to center. Repeat on the other side. If you’re in a chair with armrests, simply stay facing forward and use the armrests to twist to each side. 


4. Seated Pigeon Pose

A great way to open up your hips and relieve lower back tension.


How to do it: Sit with your feet flat on the floor. Lift your right ankle and place it on your left thigh, just above the knee. Flex your right foot to protect your knee. You should feel a gentle stretch in your right hip. To deepen the stretch, gently press down on your right knee or lean forward slightly. Hold for several breaths, then switch sides.


5. Seated Side Stretch

This pose helps to stretch and lengthen the sides of your body, improving flexibility and releasing tension.


How to do it: Sit with your feet flat on the floor and your back straight. Inhale and raise your right arm overhead, reaching towards the ceiling. As you exhale, lean to the left, feeling a stretch along the right side of your body. Hold for a few breaths, then return to center and repeat on the other side.


Chair yoga is a wonderful way to incorporate movement into your daily routine even if your lifestyle requires you to stay seated. These poses are easy to do but have a big impact on your body posture, flexibility, and mobility. For added benefit, try doing these exercises with your eyes closed while also focusing on your breath, so you can harness the power of a meditative break throughout your day. 


Of course, if you can find an hour in your day, regular yoga is the next best thing. Join us at Amador Yoga for a full roster of classes, like slow flow, power flow, meditation, and more. See you at the studio!


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