Chair Yoga Sequence For Office Workers
Stand up out of your chair interlace your hands behind your back start the motion by squeezing your shoulder blades together not by physically moving the shoulders they ll move on their own. Before you enter into any of these yoga at work poses take a few seconds to focus on your breath.
While seated in your chair both feet flat on the floor cross your right leg over the left at a 90 degree angle keeping the foot flexed as to not place pressure on the knee.
Chair yoga sequence for office workers. Curious about how i sequenced this chair yoga practice. Curl your torso down until your elbows touch your legs. Try this closing meditation after chair yoga at work.
This total body chair yoga sequence is excellent for people who are deskbound at work. Take 10 breaths and observe what you feel such as lengthening aches tightness or release. Hug your inner thighs and low belly in.
Sit your hips back and down like you are sitting in a chair. Bring balance back with chair pigeon. Chair yoga is a general term for practices that modify yoga poses also known as asanas so that they can be done while seated in a chair.
Twists and great for detoxifying lengthening the spine and massaging your abdominals and obliques. Close your eyes or find a soft gaze. Draw your right arm under your left and grab for opposite shoulders.
Whilst seated place your hands on the arms of the back of your chair gently twisting your chest and abdomen to one side. Your knees should be even with your hip joints and your feet should rest flat on the floor directly under your knees. All you have to do is choose couple of poses in each category from the list below and then arrange them according to this template.
Sit at the front edge of your chair to create a straight line from your ears to your hips. Once you begin to think of chair yoga poses in terms of directional movement of the spine it becomes much easier to both structure your yoga practices and make pose selections. Check out my free how to sequence masterclass.
These changes make yoga accessible to people who may not be mobile. Cross your right leg over your left. Return to an easy sitting pose and spend up to five minutes relaxing.
Hold for 5 breaths then repeat with the left leg on top and left arm under. Table or flat back lunge stretch. What is chair yoga.
Maintain equal weight distributed between the sitting bones while staying in an upright seated position. Hold for 4 5 breaths before repeating on the other side. It helps to bring new blood flow to the muscles so you feel more energ.
It is a great way to wrap up your seated yoga practice. It s also useful when you might be limited on time and space such as when you re at work. Come to stand in front of your chair.
This meditation is a quick way to feel calmer and more connected to your body.