In this untimely coronavirus disease, staying at home and self-isolation is essential. That said, working from home is part of the new normal to lessen and prevent the transmission of infectious virus. Therefore, it demands more time on the phone or on zoom meetings, which leads to a reduced time and energy for proper exercise.
Working from home for prolonged periods can hugely affect your overall health. It can slow digestion, lowers energy levels that make the muscle decline, physical discomfort, and even inspire anxiety, especially in these trying times. So if working keeps you cemented to your chair, take advantage of it with chair yoga– this involves adjusted varieties of stretches, twists, and bends while keeping the basic poses’ fundamental body mechanics.
Aside from workaholics, it is mostly suitable for beginners, seniors, and students who have difficulty practicing traditional yoga because of health issues, injuries, or movement restrictions. In this guide, let’s go deeper into this yoga style and incorporate this at home without meddling with your work easily. All you need to do is follow these seven chair yoga poses, simple steps, and breath works. But before that, let us explore its roots.
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- What is Chair Yoga?
- Best Seven Chair Yoga Poses at Home or Work
What is Chair Yoga?
Chair yoga or seated yoga is a group of modified poses that must be done in a sitting position. Yoga is straightforward, yet it improves flexibility, blood circulation, and reinforces bodily functions without putting too much tension on the body. If you like meditation pillows, check out and see if the Hugger Mugger V Shaped Yoga Cushion is for you.
Although all of the work is done in a sitting position, it can still improve your flexibility and muscle function.
Some practitioners practice chair yoga poses together with traditional yoga for a supple exercise. They may attend standing yoga sessions three to four times a week and chair yoga in between their day job. And some initiate chair yoga poses to reinforce their bodily functions until they are fit to practice standing yoga styles.
Who is it best for?
Chair yoga is suitable for anyone who wants to take advantage of yoga’s unique benefits and those that may have movement restrictions. For instance, chair yoga is best for people who seek more support, have an injury, or want a more gentle yet restorative approach to the practice.
Yoga classes teaching chair yoga are widely expected in the nursing homes and retirement residences, as senior citizens are its primary audience. Moreover, individuals who are overweight and with neurological problems are also worthy candidates for this yoga style.
Chair yoga vs. traditional yoga
Chair yoga is unique from traditional yoga in various ways.
This yoga style moves slower than traditional yoga. The poses are very soft, putting less tension on joints; the chair supports balancing difficulties. Chair yoga can be performed in different places. Besides yoga studios, it can be done in senior centers, rehabilitation communities, and health-care facilities.
Chair yoga classes should never be long enough since most practitioners may have limited physical and mental capacity. The standard sequence runs for 45-60 minutes only, with initial and conclusive relaxation.
The class should remain small; ten people will work just fine. But, with assistance, you can teach larger classes that still follow the government health protocols.
As a yogi, it is essential to have a great deal of patience. If you are teaching this yoga style in senior centers or communities, the individuals there are most likely to ask questions in the middle of the class. They may also take longer to understand the directions if they have cognitive issues.
Benefits of chair yoga
- Enhanced flexibility, balanced, and muscle power.
- Better managing skills to handle life tasks.
- Reinforced awareness and concentration.
- Strengthened muscle tone.
- Increased confidence and self-assurance.
- Decreased levels of stressors.
- Smaller physical discomforts.
- Prevents signs of aging and degeneration.
Since the thought-out approach in which yoga poses are sequenced in this yoga style, chair yoga can be used to reinforce a healthy and robust knowledge base from which to move forward. And it can be taken advantage of to improve various sports or other recreational activities.
Best Seven Chair Yoga Poses at Home or Work
1. Seek Grounding
Start and sit on the front edge of the chair and put your feet securely onto the floor. Close your eyes and start tuning into your breathwork.
Begin breathing slowly, inhale completely into the diaphragms, and exhale smoothly contact navel to the spine. Focus on slowing down the breathwork to achieve longer and smoother practice.
Remain concentrated on your breathwork. It is essential to wait a few minutes to release and become conscious before initiating any yoga practice. This pose will relax the mind and prepare the body for deeper poses.
2. Shoulder Stretch & Hip Opener
Sit comfortably in front of the chair with legs wider than hip-width separately and feet securely grounded. Put your hands on the inner side of the knee and discharge smoothly while aligning your back.
Exhale and lean forward to rotate your torso to the right while depending left shoulders under, stare at your right shoulder to the ceiling. Inhale and slowly return to straight back. Exhale, then repeat it on the other side.
All of the blocked emotions will be released, and it will improve your blood circulation.
3. Supported Pigeon Pose
Stand in front of the chair, hold firmly onto the chair’s back handles, and raise your right knee onto the chair. And from the outside, twist the hip until the shin and thigh are placed on the chair as well. Move your right feet towards your hipbone and your hips to the center.
Start to move your left leg behind until it is completely spread out. You may hold the toes folded to have more calf stretch or put the top of your foot on the ground for your shin and ankle’s added space.
Maintain the arms straightened and align the spine to get a deeper hip stretch. You can also do bend backward to gain a deeper range and shoulder stretch. Continue for two to three minutes, then switch side.
This pose opens the hip, extends the hip flexors, and energizes the innards.
4. Seated Spinal Twist
Again, sit in front of the edge of the chair and put your feet securely onto the floor. Rotate your torso to the right, retaining onto the chair’s back handle with your right hand. Extend your spine on every inhale and go a little deeper on every exhale.
Take note to rotate section-by-section from head, neck, shoulder, chest, and stomach is the last one to twist. Do this again on the left side. This pose will help the digestive system and increase your buoyancy.
5. Cat-Cow Pose
Sit in front of the edge of the chair and put your feet securely onto the floor. Sit up straight and align the spine. Gently start to move your hands on your knees or to the top of your thigh.
For the cow pose, breathe in, raise your chest, bend your spine, and place your shoulder blades on your back. For the cat pose, breathe out, turn your upper back-spine and move your chin to your chest.
Keep transitioning between cow inhalations and cat exhalations for three to six rounds. This pose enhances blood circulation and improves the flexibility of your spine.
6. Supported High Lunge & Side Body Stretch
Move to the left half of the chair, place the right buttock on the chair while holding the chair’s correct shelf using your right hands for an added balance. Start to put the arch of your right foot on the ground, with the right thigh assisted by the chair, and the knees lengthen at a 90-degrees angle.
Move the left leg back as far as you can, straightening out the left leg. Apply equal strength into your feet with firm legs, and the chair must support the right thigh and hip bone. Hold for five breathwork sequence.
With the right hand keeping the right half of the chair, you can start to lift your left arm and let go to the right half for a deep side stretch. Switch and repeat this on the other side. This pose will strengthen and energizes the whole body.
7. Standing Back Stretch
Stand before the chair hip-width apart and plant both hands on the chair’s back handles. Start to move both feet back while bending forward until your upper torso is equal to the ground.
In this pose, the hips will drawback to being arranged directly over your feet. Loosen up your chest, shoulder, and head for a deeper stretch of the spine. If the chair starts to move on the ground, then place the chair against the wall.
This will relieve the stress of your neck, shoulder, and back.
Getting your work and your day-to-day task is essential, but keeping yourself healthy and safe is necessary while working from home or at your office. These super-simple chair yoga poses can bring some workout into your regular drill without making you go too distant from the chair. You will even feel good about yourself with reduced exhaustion levels and a better state of mind.