No mat? No problem! Try these chair yoga exercises
What's the story
Chair yoga provides a gentle way to enhance flexibility, balance, and strength without needing a yoga mat. It's particularly helpful for novices or anyone with limited mobility. By using a chair for support, one can practice several poses that encourage relaxation and wellness. The practice is accessible to all ages and fitness levels, making it an ideal choice for anyone wanting to add more movement to their day.
Pose
Seated mountain pose
The seated mountain pose helps in aligning the spine and improving posture. Sit up straight on the edge of your chair with feet flat on the ground. Let your hands rest on your thighs, palms facing down. Engage your core muscles while keeping shoulders relaxed. Breathe deep through the nose, focusing on this position for several breaths.
StretchÂ
Forward bend stretch
The forward bend stretch helps release tension from the back and shoulders. Start by sitting at the edge of your chair with feet hip-width apart. Inhale deeply, then exhale as you slowly bend forward from the hips, letting arms hang towards the floor. Hold this position for a few breaths before coming back to an upright position.
Stretch
Seated cat-cow stretch
This stretch improves spinal flexibility and releases tension from the back muscles. Begin by sitting tall with hands on knees. Inhale while arching your back slightly while bringing the chest up (cow pose). Exhale while rounding the spine gently (cat pose). Repeat the sequence several times at a comfortable pace.
Pose
Seated twist pose
The seated twist pose improves the mobility of the spine and helps with digestion. Sit side-wise, feet flat, and gently twist your torso to one side, holding the backrest. Switch sides for balance. Practicing this regularly promotes flexibility and wellness, and is apt for all ages and fitness levels. Making it a universally accessible exercise for improving health organically and sustainably.