CHAIR YOGA
Sit comfortably in a sturdy chair with your feet flat on the floor and your hands resting on your thighs.
Begin with some seated deep breathing to center yourself. Inhale deeply through your nose, expanding your chest and abdomen. Exhale slowly through your mouth, releasing any tension.
Start with some Shoulder rolls: With a tall Spine and shoulders away from ears
Lift your shoulders up toward your ears as you inhale.
Exhale as you roll your shoulders back and down, creating a circular motion.
Repeat this shoulder roll in both directions several times to release tension.
Neck movements:
Gently drop your chin to your chest, feeling a stretch in the back of your neck.
Spinal twists:
Inhale as you lengthen your spine and sit up tall
Exhale as you gently twist your torso to the right, using your hands on the chair for support. Look over your right shoulder, eyes first
Hold the twist for a few breaths.
Inhale back to the center.
Exhale as you twist to the left, looking over your left shoulder.
Hold the twist for a few breaths.
Inhale back to the center.
Seated cat-cow:
Inhale as you arch your back, lifting your chest and tailbone.
Exhale as you round your spine, tucking your chin toward your chest.
Continue to flow between these two positions with your breath, moving in a slow and controlled manner.
Side stretches:
Reach your right arm up and over your head, stretching your right side. Hold for a few breaths.
Return to an upright position.
Repeat the stretch on the left side, reaching your left arm up and over.
Hold for a few breaths.
Seated forward fold:
Sit up tall with your feet flat on the floor.
Inhale as you lengthen your spine.
Exhale as you hinge at your hips and reach forward toward your toes. Let your hands rest on your shins, ankles, or the floor.
Hold the forward fold for a few breaths, feeling the stretch in your lower back and hamstrings.
Inhale as you slowly roll back up to an upright position.
End the sequence with a few more deep breaths, inhaling and exhaling slowly to relax and center yourself.
