How to Perform a Chair Yoga Practice

This is a step-by-step chair yoga practice, useful if you need a break from sitting or if you want to fit a yoga practice into your busy day. The entire practice should take 20-30 minutes.

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Please consult with a physician before performing any exercise or pose or starting any exercise program.

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Begin in Seated Mountain Pose. Press your sitting bones into the seat of the chair and point the crown of your head toward the ceiling to lengthen your spine.

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Perform neck stretches to relax your head and warm up your neck.

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Bring your palms together in front of your chest in Prayer Pose.

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Circle your arms out to each side and then bring your palms together overhead to perform arm stretches.

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Bend your left elbow & bring your left forearm behind your back, resting the back of your hand in the middle of your back, near your shoulder blades....

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... Extend your right arm over your head. Then bend your right elbow & clasp the fingers of your hands.

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Perform steps 5 and 6 for your other side.

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Return to Seated Mountain Pose.

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Perform shoulder stretches to relieve tightness in your upper back, shoulders and neck.

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Raise your arms above your head, palms facing, your shoulders relaxed & down.

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Place your right hand on your right hip & extend your left arm overhead with your palm facing in. Stretch to the right to perform a Seated Side Bend.

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Perform step 11 for your other side.

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Return to Seated Mountain Pose.

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Raise your arms to shoulder height in front of you, palms facing up. Cross your left arm over your right arm so your elbows are on top of each other.

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... Bend your elbows & wrap your forearms around each other so your palms are facing each other, fingers pointing straight up.

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Repeat steps 14 to 15 for your other side.

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Return to Seated Mountain Pose.

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Extend your arms over your head and then bend forward from your hips to move into Chair Forward Bend.

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Return to Seated Mountain Pose.

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Interlace your fingers under your right thigh & lift your right knee up toward your chest to move into Seated Knee to Chest Pose.

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Perform Seated Knee to Chest Pose for your other side.

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Return to Seated Mountain Pose.

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Place your right ankle on top of your left knee & rest your right hand just above your right knee. Gently press your right knee toward the floor to perform Chair Hip Stretch.

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Perform Chair Hip Stretch for your other side.

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Return to Seated Mountain Pose.

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Position the right side of your body facing the chair back & hold the chair back with your hands at shoulder height. Twist to the right to move into Chair Twist.

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Perform Chair Twist for your other side.

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Return to Mountain Pose.

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Move your chair close to a table & perform Chair Forward Bend, resting your forearms on the table & resting your head on your forearms. Stay in this pose for a few minutes, allow your body to relax.

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Namaste! For more awesome yoga check out www.101yogaposes.com

Supplies

1 You
1 Chair
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