Keep firm contact with the chair as you lengthen your back and press your hips away from your hands. Step the right, then your left leg, toward the back of the mat. Place your hands flat on the chair with pinkies at the edge of the seat. Adho Mukha Svanasana (Downward-Facing Dog Pose) Elongate your spine, creating space for your organs. Inhale, press your hands against the seat of the chair, lengthen your arms and lift your torso so that it is parallel to the floor. Ardha Uttanasana (Half Standing Forward Bend) Keep your knees slightly bent as you slowly lower your torso toward your thighs. Uttanasana (Standing Forward Bend)Įxhale, spreading your arms apart and lowering them down. Press your palms together and look up at your thumbs. Press the balls of your feet down as you inhale your arms up. Feel your arms lengthening, as if they were elongating from your shoulders and sending invisible threads down through your fingers to the floor. Keep your arms and hands down by your sides, palms facing the wall. Place your toes slightly under the chair with your feel parallel. Stand in front of your chair, balancing your weight evenly between your feet. See also An Accessible Yoga Practice You Can Do In a Chair Have a yoga block or two handy as well.Īs you practice, work toward smooth movements, flowing in the “one breath, one movement” style. You’ll feel more at ease knowing that the chair is secure. Place a sturdy chair against the wall with the two front legs on the yoga mat for stability. This sequence by Michael Hayes of Buddha Body Yoga takes you through a basic Sun Salutation using a chair as a prop. Wherever you are in your yoga journey, use this practice as a touchstone to help you develop confidence and launch you into further asana exploration. Using a chair can also provide variety and feed creativity for more experienced yoga practitioners. This beginner-friendly Chair Sun Salutation is an especially helpful sequence for newer yogis, as it offers an approachable way for you to connect with your body and breath. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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