Chair yoga is a gentle form of yoga that can be practiced while sitting on a chair or using a chair for support. It's an excellent option for individuals with limited mobility, such as seniors or those recovering from injuries. Here's a simple chair yoga plan that you can follow. Make sure to consult with a healthcare professional before starting any new exercise program, especially if you have existing health concerns.
Warm-up:
Seated Mountain Pose:
- Sit with your feet flat on the ground, hip-width apart.
- Lengthen your spine, lift your arms overhead, and bring your palms together.
- Hold for 30 seconds, breathing deeply.
Neck Stretches:
- Gently tilt your head to one side, holding for 15 seconds.
- Repeat on the other side.
- Slowly roll your neck in clockwise and then counterclockwise circles.
Chair Yoga Poses:
Seated Cat-Cow Stretch:
- Sit with your feet flat on the ground, hands on your knees.
- Inhale as you arch your back, lifting your chest (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest (Cat Pose).
- Repeat for 1-2 minutes.
Seated Forward Bend:
- Sit on the edge of the chair with feet hip-width apart.
- Hinge at your hips and reach forward, bringing your chest toward your thighs.
- Hold for 30 seconds, breathing deeply.
Seated Twist:
- Sit tall, cross your right leg over your left, placing your left hand on your right knee.
- Inhale to lengthen the spine, exhale to twist gently.
- Hold for 30 seconds, then switch sides.
Chair Pigeon Pose:
- Sit on the chair and cross your right ankle over your left knee.
- Keep your back straight and gently lean forward, feeling a stretch in the right hip.
- Hold for 30 seconds, then switch sides.
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Cool Down:
Seated Meditation:
- Sit comfortably, close your eyes, and focus on your breath.
- Inhale deeply, exhale slowly, and let go of any tension.
Chair Shoulder and Neck Release:
- Shrug your shoulders up to your ears on an inhale, then exhale and roll them back and down.
- Gently tilt your head from side to side, ear to shoulder.
Remember to listen to your body, and only move within a pain-free range. Feel free to modify any pose based on your comfort level and physical condition. Regular practice of chair yoga can help improve flexibility, reduce stress, and increase overall well-being.
