Gentle Chair Yoga Exercises
Chair yoga is a great way to get the benefits of traditional yoga asanas, when mobility issues prevent you from standing or laying down. Use this short sequence as a gentle way to start your day, a midday destress, or an evening wind-down. Give it a try!
10 - 15 mins
Sit on a chair or stool. Find a posture that provides comfort and alertness. You can place your hands on your thighs, palms facing up or down, or one hand in the other, with thumbs touching. Slightly tuck your chine and imagine the crown of your head connected to the ceiling with a piece of dental floss, gently holding your body upright.
Take 3 deep cleansing breaths. Breathe in fully through your nose and exhale completely through your mouth.
Allow yourself to notice how you feel physically. Are you tired? Do you have aches or pains anywhere? Are there parts of your body that are not in pain?
Notice how you feel emotionally and mentally. Are you happy, sad, neutral? Do you have many thoughts or few? How do you feel in the moment? Just notice.
Begin by giving yourself a gentle neck massage. Massage each shoulder with the opposite hand, crossing your arm across your chest. Slowly move to your shoulder and then to the upper part of your arm. You may repeat this several times.
Important: Stretches should NEVER be painful. If the stretch is causing you pain, please modify or discontinue to the stretch.
Side Stretch
Inhale. Reach both arms above your head.
Exhale. Drop your left hand to your left thigh, reach your right hand up towards the ceiling and slightly over to the corner of the wall (where the wall meets the ceiling). Continue to breathe for 3 more full breaths. You may rotate your pinky towards the ground and your thumb towards the ceiling for a slightly deeper stretch.
Repeat for the opposite side.
Cross Body Arm Stretch
Inhale. Extend your right arm like you are going to shake someone’s hand.
Exhale. Bring your arm across your body to as far as it will go without bending at the elbow.
Inhale. Take your opposite hand and reach to grab your right upper arm. Your right elbow should now be resting on your left forearm. Continue to breath for 3 more full breaths.
As you exhale, use your left arm to gently guide your right arm further across your body.
Repeat for the opposite side.
Newspaper Reader
Inhale. Extend your right leg forward and hold for a few seconds.
Exhale. Slowly lower your leg to the ground.
Inhale. Extend your right leg forward and cross your right ankle over your left knee, as if you are reading a newspaper.
Adjust your leg so that you are not experiencing pain or discomfort. Moving your knees farther apart from one another will deepen the stretch. Moving your knees closer together will make the stretch slightly easier.
When you have found a good position, place your right hand on your left knee and your left hand on your left foot/ankle.
Inhale. Slowly straighten your spine and broaden your shoulders.
Exhale. Gently lean forward rom the waist until you feel slight resistance in your right thigh/hip area. When you find this resistance pause at this location and continue to breathe into the area. Continue for 3 more full breaths.
Inhale. Slowly raise your chest and broaden your shoulders.
Exhale. Extend your right leg forward and gently lower to the ground.
Repeat for the opposite side.
Take 3 deep cleansing breaths. Breathe in fully through your nose and exhale completely through your mouth.Allow yourself to notice how you feel physically. Are you tired? Do you have aches or pains anywhere? Are there parts of your body that are not in pain?Notice how you feel emotionally and mentally. Are you happy, sad, neutral? Do you have many thoughts or few? How do you feel in the moment? Just notice.
You have completed this Gentle Seated Yoga sequence!
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