Chair Yoga: Stretching & Strengthening Exercises
Okay, here’s a breakdown of the chair yoga sequence described in the text, focusing on the poses and instructions. This is a good, gentle sequence for accessibility.
Chair Yoga Sequence
This sequence is led by teacher Devi Daly.
- Goddess Pose (in a chair):
* Sit with your feet flat on the floor, hip-width apart.
* Open your knees wide, keeping them aligned with your ankles.
* Bring your hands to prayer at your chest.
- Goddess Side Bend:
* From Goddess Pose, inhale and raise your arms overhead.
* Exhale and bend to the right, keeping your spine long.
* Return to Goddess Pose.
* Repeat on the left side.
* Return to Goddess Pose, take a full breath, and release your knees together.
- Leg Stretch:
* Lean back in your chair, reclining your body.
* Draw your right knee toward your chest.
* Straighten your right leg upward.
* Hold onto the back of your thigh, calf, or foot.
* Breathe into the stretch and release.
- Seated Pigeon:
* Cross your right ankle over your left knee.
* sit tall and hinge forward from the hips until you feel a stretch in your outer hip.
* Hold for 4-5 breaths, then release.
* Repeat the Leg Stretch and Seated Pigeon on the left side.
- Shoulder Opener and Self-Hug:
* Exhale, wrap your arms around yourself in a hug.
* Tuck your chin toward your chest.
Key Considerations:
* Breathing: The sequence emphasizes breathing into the stretches.
* Modifications: The instructions suggest options for holding the leg during the Leg Stretch (thigh, calf, or foot) to accommodate different levels of versatility.
* Chair Stability: It’s importent to use a stable chair without arms for this practice.
* Listen to Your Body: As with any yoga practice, it’s crucial to listen to your body and modify poses as needed.
Let me know if you’d like me to elaborate on any of these poses or provide additional details!