Chair Yoga: Accessible Sequences to Build Strength, Flexibility, and Inner Calm 9781648766862, 9781648761836

Improve stability and strength with easy chair yoga poses Adding a chair to your practice can provide a new level of acc

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Chair Yoga: Accessible Sequences to Build Strength, Flexibility, and Inner Calm
 9781648766862, 9781648761836

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  • Chair Yoga, Sequences to Build Strength, Flexibility, and Inner Calm

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
How to Use This Book
Who Should Use This Book
Chapter 1: Get Started with Chair Yoga
Chapter 2: Warm Up
Chair Mountain Pose (Chair Tadasana)
Raised Hands Pose (Chair Urdhva Hastasana)
Neck Rolls (Kantasanchalana)
Shoulder Rolls
Foot and Ankle Stretch
Side Bending Pose
10-Minute Sequence at a Glance
Chapter 3: Begin Gently
Chair Warrior 1 (Virabhadrasana 1)
Seated Forward Bend (Paschimottanasana)
Easy Seated Twist (Parivrtta Sukhasana)
Assisted Neck Stretch
10-Minute Sequence at a Glance
Chair Cat/Cow (Chair Marjaryasana Bitilasana)
Cross-Legged Side Bend
Extended Chair Mountain Pose (Utthita Tadasana)
Single Leg Stretch (Janu Sirsasana)
Chair Pigeon Pose (Eka Pada Rajakapotasana)
Cross-Legged Twist (Parivrtta Sukhasana)
Seated Forward Bend with Reach-Through Variation (Paschimottanasana)
Chair Corpse Pose (Chair Savasana)
20-Minute Sequence at a Glance
Chapter 4: Tone and Flow
Knee to Chest Pose (Eka Pada Apanasana)
Opposite Leg and Knee Lift (Vyaghrasana Variation)
Chair Boat Pose (Chair Navasana)
Chair Forward Bending Twist (Chair Parivrtta Uttanasana)
Chair Tree Pose (Chair Vrksasana)
Dangling Pose (Uttanasana Variation)
10-Minute Sequence at a Glance
Chair Goddess Pose (Chair Utkata Konasana)
Chair Goddess Twist (Chair Parivrtta Utkata Konasana)
Chair Wide-Legged Forward Bend (Chair Prasarita Padottanasana)
Eagle Arms (Chair Garudasana)
Chair Warrior 2 (Virabhadrasana 2)
Chair Reverse Warrior (Chair Viparita Virabhadrasana)
Chair Downward Dog (Adho Mukha Svanasana)
Chair High Lunge
Intense Side Stretch (Parsvottanasana)
20-Minute Sequence at a Glance
Chapter 5: Unwind and Sleep
Opposite Elbow Hold Reaching Up (Urdhva Hastasana Variation)
Head Supported Arch
Wide-Legged Bend with Support
Chair Half Lotus Pose (Chair Ardha Padmasana)
Supported Bound Angle Pose (Baddha Konasana)
10-Minute Sequence at a Glance
Prayer Hands in Chair (Chair Anjali Mudra)
Wide-Legged Side Bend
Hands Over Heart in Chair
Hand to Heart and Hand to Belly in a Chair
Two-Chair Supported Rest
Seated Forward Bend on a Chair
Legs on a Chair (Savasana Variation)
20-Minute Sequence at a Glance
Resources and References
Acknowledgments
About the Author

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