Chair Yoga for You: A Practical Guide (5 page)

29. REVERSED WARRIOR

Starting from Warrior II, allow your left hand to rest on your left hip or your left leg while reaching your right hand toward the ceiling. Look toward your right hand. Hold for a few breaths.

30. SIDE-ANGLE WARRIOR

Starting from Reverse Warrior, lean to your right, resting your right arm on your right thigh. Inhale your left arm overhead. Gently press your left shoulder back. Look toward your left hand. Hold for a few breaths. Variation: Keep your left hand on your hip.

Turn back to center. Repeat all of the Warrior postures on your left side.

31. CAMEL

Place your palms against your lower back on each side of your spine. Expand your chest, lifting your chin slightly. Press elbows toward one another. Hold for a few breaths and then release.

32. GATE

Extend the left leg directly out to the side. Place your left hand lightly on your left thigh. Inhale and lift your right arm up toward the ceiling. Exhale and gently bend from the waist toward the left. Repeat on the other side.

33. EAGLE

Cross your right leg over the left, trying to lock your right toes behind your left leg. Spread the arms wide and then cross them in front of the body to make an X by crossing the left arm on top of the right so that your elbows are stacked one on top of the other. Continue to wrap the forearms so that the palms and fingers of each hand face one another, or so that the backs of your hands touch. If this is not comfortable, just place your right hand on your left shoulder and your left hand on your right shoulder, giving yourself a hug. Repeat on the other side.

34. CHEST EXPANSION

Position feet hip width apart on the floor. Reach your arms behind you to grasp the chair back. Inhale and gently bring your chest forward until you feel a nice stretch in the front of your shoulders and chest.

35. SPINAL TWIST

Let both legs turn to the right so that the left side of your body faces the middle of the room. Place your right hand on the right side of your seat back and the left on the left side. Gently look toward your right shoulder. Allow your exhales to help you twist slightly deeper. Hold for five to seven breaths and then switch sides.

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STANDING POSTURES

36. MOUNTAIN POSE (the foundation of all standing poses)

Like many other poses, those that appear to be “easy” or “simple” often provide great opportunity for deep, focused physical and mental work. Try the simple version of Mountain below and then use some of the bulleted tips for future practices. Stand tall with your feet about hip distance apart and your arms at your sides, slightly away from your body. Keep your chest high, abs in, and shoulders back and relaxed. Lift and spread your toes and the balls of your feet, and then lay them softly down on the floor. Rock back and forth and from side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on your feet.

Variation: Walk around your chair several times while engaging the principles of Mountain Pose. A little walk in Mountain Pose may help you be more aware of your walking posture.

37. CAT/COW

Bend your knees, getting into a semi-squat position. Place your hands on your thighs just above your knees. Exhale as you look to your navel and round your back like a scared cat. Inhale as you look up, pressing your tailbone out and your chest forward, swaying your back. Repeat several times in a flowing manner.

38. ARM CIRCLES

With arms out in a T-shape and palms facing the floor, slowly make small circles in a forward motion. Try to keep the shoulders down and relaxed as you start making the circles bigger. Without lowering the arms, switch directions, starting with small circles. After several breaths, make the circles bigger. Shake your arms gently after you bring them down to your sides.