10 Easy Chair Yoga Poses For beginners at home

Chair Yoga Poses For Beginners At Home

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Chair yoga pose refers to techniques that alter yoga postures so that they may be performed while seated on a chair. These changes make yoga more accessible. to persons who are unable to stand, do not have the mobility to shift smoothly from standing to sitting to supine positions, or need a brief respite from an office job.

A lot of the fundamental body mechanics of the different postures stay constant. Students can perform twists, hip stretches, forward bends, and minor backbends while sitting on chairs. Chair yoga practitioners can experience various health advantages of yoga, such as enhanced muscular tone, better breathing practices, stress reduction, better sleep, and an excellent reason for well-being, in addition to nice stretching.

Chair yoga poses for beginners

Anyone who wishes to experience the advantages of yoga and may (or may not) have movement constraints can practice chair yoga. Chair yoga, for example, is ideal for anybody who requires additional support, is recovering from an injury, or prefers a much more treatment strategy to the practise.

Because chair yoga is all about adaptation, this must be no surprise that the chair you use is unimportant; you don’t need to go out and buy a specialist yoga chair. Wheeled chairs are not suitable since they are unsteady, but practically any other chair will suffice. To give yourself a stable platform, place blocks or a folded yoga mat under your knees if you are located on the shorter side.

Chair Cat or Cow Stretch

  • Place yourself in a chair with your back straight and your feet on the floor. Put your hands on the tops of your thighs or on your knees.
  • Bend your spine and roll your shoulders down and back on an inhalation, lowering your shoulder blades onto your back. This is known as cow posture.
  • Exhale by rounding your spine and dropping your chin to your chest, allowing your shoulder and head to move forward. This is known as cat posture.
  • For five breaths, alternate between cow and cat inhalations and exhalations.

Chair Raised Hands Pose or Urdhva Hastasana

Raise your arms toward the ceiling on an inhale.

Maintain healthy upper body posture by keeping your shoulders relaxed and your rib cage naturally positioned over your hips. Anchor your sit bones in your chair seat and work your way up.

Chair Forward Bend or Uttanasana

Come into a forward curve over the legs on an exhale. If they reach the floor, let their hands rest there. Allow the head to dangle heavily.

Extend the hands back over the head on an inhale. Repeat this action between lifted arms and forward fold many times while moving with your breath.

Chair Extended Side Angle or Utthita Parsvakonasana

Stay folded after your final forward bend. Bring your left fingertips to the outside of your left foot. If your left-hand does not readily come to the floor, place a block beneath it or bring it to your left knee and twist from there. ​

On an inhalation, open your chest and twist to the right, bringing your right arm up and gazing up at the ceiling. This is the chair equivalent of the extended side angle stance. Take many deep breaths here. Exhale and lower your right arm.

Repeat with your right arm down and your left arm up.

Chair Pigeon or Eka Pada Rajakapotasana

Return to your seat. Place your right foot to rest on your left thigh, maintaining your knee as parallel to your ankle as appropriate. Take three to five deep breaths into this chair pigeon.

If you like, you can forward bend to increase the stretch. Rep using your left leg.

Chair Eagle or Garudasana

In eagle posture, put your lower leg over your left thigh. Raise the heel all the way all around left calf if feasible.

Just at the elbow, put your left arm across your right. Bend both elbows and put your palms together.

Bend your elbows while lowering your shoulders away from your ears. Take between three and five deep breaths.

Repeat in the contrary direction.

Chair Spinal Twist or Ardha Matsyendrasana

Go sit on the chair crosswise, towards the left. To perform a spinal twist, spin your body to the left while holding on to the backrest of the chair.

For five breaths, elongate your backbone on each intake and twist on each exhale.

Bring your legs over to the right hand side of the seat and continue the twist.

Chair Warrior I or Virabhadrasana I

Keep your right leg over the edge of the chair while swinging your left leg behind you.

Straighten the left leg by placing the sole of the left foot on the floor nearly parallel to the seat of the chair.

On an inhalation approaching warrior I, keep your body facing over the right leg and raise your arms to the ceiling. Take three deep breaths.

Chair Warrior II or Virabhadrasana II

Exhale and open the arms, bringing the right arm forward and the left arm back.

Draw the left hip back and move the body to the left until the front of the chair is aligned.

Hold warrior II pose for three breaths while gazing out over the right fingers.

Reverse Warrior

On an inhalation, let the left arm descend the left leg and elevate the right arm to the ceiling for the reverse warrior. Take three deep breaths.

Bring both legs to the front of the chair before sitting sideways on the chair, facing left, and doing the three warrior postures on the left side.

Final Relaxation: Chair Savasana

At the end of your practice, sit for a few minutes with your eyes closed and hands in your lap. This sitting savasana will assist your body to absorb all of the benefits of the poses you’ve done and will help you transition into the remainder of your day.

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Some quick FAQ on a Chair yoga pose

Is chair yoga pose as good as regular yoga?

Regardless of your constraints, chair yoga may make you feel stronger, among other things. Increased flexibility: The ability to bend, twist, stretch, and move freely is beneficial for more than just yoga.

Is chair yoga a good workout?

Chair yoga may help you improve your flexibility, focus, and strength, as well as enhance your mood and reduce stress and joint strain.

Which yoga pose is best for beginners?

5 Yoga Poses Perfect for Beginners

  • Mountain Pose.
  • Forward Fold.
  • Plank Pose.
  • Downward Dog.
  • Child’s Pose

What are the 5 benefits of Chair Yoga pose?

  • Increased adaptability.
  • More than just yoga requires the capacity to bend, twist, stretch, and move freely.
  • Strength has improved. Using your muscles to do yoga poses increases your strength.
  • Postural control has improved.
  • Stress has been reduced.
  • Pain has been reduced.
  • Pain Management Skills Have Improved.
  • Sleep better.


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