Chair Yoga for Seniors: Seated Stretches and Poses You Can Do Anywhere to Increase Flexibility, Mobility, Balance, and Strength

Table of contents :
Introduction
Chapter 1 – Why Chair Yoga
Chapter 2 – Before You Begin
Chapter 3 – Starting with Stretches
Chapter 4 – Beginner: Chair Yoga Poses
Chapter 5 – Beginner: Chair Yoga Sequences
Chapter 6 – Intermediate: Chair Yoga Poses
Chapter 7 - Intermediate: Chair Yoga Sequences
Chapter 8 – Daily Chair Yoga Routines
Bonus Chapter – Chair Pranayama
Appendix: A-Z Conditions with Recommended Poses
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Chair Yoga for Seniors Seated Stretches and Poses You Can Do Anywhere to Increase Flexibility, Mobility, Balance, and Strength

© Copyright 2022 - All rights reserved. The content contained within this book may not be reproduced, duplicated, or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up-to-date, reliable, and complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

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Table of Contents Introduction Chapter 1 – Why Chair Yoga Chapter 2 – Before You Begin Chapter 3 – Starting with Stretches Chapter 4 – Beginner: Chair Yoga Poses Chapter 5 – Beginner: Chair Yoga Sequences Chapter 6 – Intermediate: Chair Yoga Poses Chapter 7 - Intermediate: Chair Yoga Sequences Chapter 8 – Daily Chair Yoga Routines Bonus Chapter – Chair Pranayama Appendix: A-Z Conditions with Recommended Poses Here’s another book by Scott Hamrick that you might like Free Bonuses from Scott Hamrick

Introduction When most people think of Yoga, they picture young, vibrant people doing stretching exercises on a mat, with their bodies contorted in different ways. But this prevailing image in your mind isn't the only form of Yoga. Although traditional mat yoga is undoubtedly beneficial, you can still enjoy all the benefits that come with mindful yoga movements without standing on your head or twisting your body out of sorts. The practice of Yoga dates back over 5,000 years ago and has evolved over the years. Today, individuals who do not fit into the picture of the young and flexible yogis you see in mainstream yoga advert posters, such as the elderly or people with health complications, may still be able to replicate some yoga poses and stretch through chair yoga. In fact, experts say that pretty much all yoga poses can be replicated in a seated position. With this in mind, It is clear that chair yoga is for everyone. If you have picked up this book, it means you are curious to discover how chair yoga works and how you can benefit from it. In the following chapters of this book, we will go over the basics of chair yoga, including what it is and how it is done. You'll also learn in detail how to do various chair yoga poses on beginner and intermediate levels. Ready to get started on your journey towards wellness and health? Let's begin!

Chapter 1 – Why Chair Yoga "Yoga is the journey to the self, through the self and to the self"- The Bhagavad Gita

Senior man doing Yoga in a wheelchair

Chair yoga is exactly what it sounds like – Yoga done on a chair. This form of Yoga was first introduced as a modified version of conventional Yoga and was designed specifically for the elderly and individuals with some form of health complication – or those experiencing difficulty standing up on their feet. Today, chair yoga has gained fans among people that don't belong to any of the initial categories. Advanced yogis and those completely new to Yoga have now adopted this form of Yoga because of its many benefits. Originally created in 1982 by Lakshmi Voelker-Binder, chair yoga poses are basically an adaptation of conventional yoga poses. The yoga stretches are mostly done while seated on a chair, although a few poses involve standing up and using the chair as support. This makes chair yoga suitable and enjoyable for everyone regardless of their age, level of experience, and physical fitness.

Why Is Chair Yoga Beneficial?

Man & Woman doing chair yoga

Since chair yoga involves taking the body through the same flows of motion as traditional Yoga, many of the health benefits of chair yoga are connected to the health benefits of conventional Yoga. Therefore, it is impossible to discuss the benefits of chair yoga in isolation from that traditional Yoga. The following are some benefits that apply to both traditional Yoga and chair yoga. General Benefits of Yoga

Chair yoga body stretch

Increased Flexibility Every day, we go through various ranges of motion while performing routine tasks. These include twisting, stretching, and bending various parts of the body. Flexibility makes it easier for the body to go through these motions; this is one of those things regular Yoga helps you achieve. Practicing Yoga makes engaging in the activities you love easier by increasing your range of motion and overall mobility. In addition to making it more comfortable for you to go through your daily routines, improved flexibility also reduces the risk of injuries. Improved Strength Yoga engages the muscles. Each pose you complete gradually builds your muscle strength. The implication of building stronger muscles is that you'll become more balanced and less prone to falls. Several yoga poses are explicitly designed to help build muscle mass and tone specific parts of your body, such as the back, arms, legs, and core. It might take more time than regular exercise, but doing Yoga increases the strength and mobility in the different body parts that the poses target. Improved Self-Awareness

Going through the sequence of yoga poses helps to improve proprioception. This refers to your ability to sense the orientation of your body in space. Awareness of your body's position and movement helps with balance and coordination. According to data from the Centers for Disease Control and Prevention, over 3 million adults that are above 65 years of age are rushed to emergency departments due to injuries from falls. Improved self-awareness helps to prevent potentially fatal falls and injuries like this. Reduced Stress Beyond the intricate series of movements, Yoga also involves mindfulness, which has been long recommended to help people cope with stress and other psychological issues such as anxiety and depression. During Yoga, you're encouraged to focus on your breathing, body movement, and how your body responds to the exercise. This sort of "in-the-present" awareness helps to keep the mind relaxed and can help improve your mood and overall mental wellbeing Pain Management One of the most well-known benefits of Yoga is that it can help reduce pain in various parts of the body. This is why this gentle exercise is often recommended for individuals suffering from arthritis. Slow motion and deep breathing can trigger the body to release endorphins, a natural painkiller that can help your body manage pains better and ease general discomfort. Note that these are some of the well-established benefits of Yoga as a form of exercise that also applies to chair Yoga. In addition to these benefits, chair yoga adds a layer of ease and convenience to traditional Yoga. This makes it possible for everyone to enjoy these benefits, including those who usually find it difficult to do Yoga. So Why Do Yoga On A Chair?

Group chair yoga session

Chair yoga was initially invented as a way for people with limited mobility due to injury, old age, or illness to enjoy the benefits of traditional Yoga without stressing themselves. Over the years, chair yoga has proven to be an efficient way to achieve these benefits by going through all the physical postures and breathing techniques of regular Yoga without getting out of your chair. From this stable seating position, it is possible to do many yoga postures conveniently. You also get to use the chair as a prop while performing the exercises. This is convenient and opens your body up in new ways that you probably never had access to with conventional Yoga. The following are some of the more specific benefits of practicing chair yoga. Slows Things Down Yoga is already known as a slow and steady exercise that does not require as much rigor as other forms of workouts. Chair yoga kicks this a notch higher by helping you slow down Yoga even more. With this method, you're even less likely to hurt yourself while exercising. Slowing down also helps you to enjoy the benefits of Yoga even more. For instance, it is easier to stay mindful when you move as slowly as possible. You'll feel a much deeper connection with your body and can notice the things going on in your body internally. This is one of the core benefits of Yoga, and you get to enjoy it even more with chair yoga. Relaxation Except for a few poses like the inverted pose, you don't have to stand on your head on a chair while doing chair yoga. The fact that chair yoga is mainly done while you're on your seat further emphasizes comfort and relaxation. Experts may even recommend placing a cushion under your feet if you have trouble reaching the floor with your feet. When you practice Yoga this way (in a more relaxed and comfortable posture), you'll feel a sense of ease and relaxation even more. You'll notice an overall reduction in tension in your joints and muscles when you practice chair yoga. Perfect for Those Having Trouble Practicing Traditional Yoga Perhaps the most notable benefit of chair yoga is that it makes it easier for anyone to practice Yoga. Chair yoga is an ideal workout for those suffering from illnesses such as arthritis, osteoporosis, multiple sclerosis, carpal tunnel syndrome, and so on. Chair yoga is a more stable and comfortable form that

allows them to enjoy the physical and mental benefits of Yoga without going through the stress associated with the routine. This form of Yoga is highly recommended for seniors who lack the flexibility required to execute the intricate moves of conventional Yoga. As most people age, they start to experience degeneration in their muscles and joints, which limits their activity level. Chair yoga gently stretches the muscles and will help strengthen them over time. Ideal For Those Who Sit At Their Desk For Long Periods These days, people spend much of their time sitting at a desk, only going to the gym once or twice throughout the week. But spending a few hours at the gym doesn't make up for the rest of the weeks' time spent in a sedentary position. Because of this, people are starting to favor exercises that allow them to get physical activity right in their office or at home. With chair yoga, you don't have to sign up for a gym membership before getting the workout you need. You can simply take 15 to 30 minutes off your time per day to practice chair Yoga and relieve some workplace tension. This effective form of self-care can help improve productivity and reduce the chances of burnout. Unlike other forms of exercise, you can do chair yoga in your work clothes since you won't be sweating out or overexerting yourself. Perfect for Beginners Not only does chair yoga look less intimidating than traditional Yoga, but the routines are also significantly easier to execute. If you have never tried Yoga, chair yoga is definitely a great way to start. Since it is not stressful, you're less likely to get discouraged. You can relax and meditate anywhere without worrying about the complexities or even spending money on getting workout gear. Inclusive for Everyone Everyone can participate in chair yoga – which is one of the best things about it! Even people in wheelchairs can participate and enjoy this type of workout like everyone else. And even if you're a seasoned yogi, you can still do chair yoga for relaxation.

Chair Yoga- How Easy Is It?

Chair yoga arm stretch

Chair yoga is just as effective as regular Yoga. But even better, it is a lot easier for many reasons. For one, you don't have to be flexible to try it. It deviates from the regular picture people have in their minds about Yoga and aligns more with the ancient origin of Yoga. Although it is predominantly posture-based these days, Yoga has always been about working out your mind. In Yoga Sutra 1.2, the author Patanjali stated, "Yoga is the cessation of the fluctuations of the mind." This shows that being a yogi is about working out the mind more than anything else. Chair yoga emphasizes this philosophy. The super-bendy poses and slick balance you see in the conventional yoga posters are only achievable for a small percentage of people. Chair yoga is a more realistic approach to Yoga that can be practiced by pretty much anyone at their own convenience. You can easily practice chair yoga in the comfort of your home or office due to the following reasons: You Only Need A Chair The only thing you need for chair yoga is your chair – great since everyone has access to one. But in the unlikely event that you do not have a chair in your home or office, you can do chair yoga on a park bench or a concrete seat

somewhere. In essence, access to a chair is not a valid excuse to avoid doing chair yoga. This also means everyone can do Yoga. Regular Yoga excludes a lot of people. Even a lot of seemingly able-bodied people cannot execute the intricate moves involved in traditional Yoga. With chair yoga, the emphasis is on simplicity, and as long as you can sit up in a chair, you can pull off the postures conveniently. Can Be Practiced Alone Or With Others Like regular Yoga, chair yoga can be done alone in your house or with others as a group workout. Even if your space does not have floor space for ten mats, chances are it can handle ten chairs conveniently. You can bring chairs close to each other to form an intimate circle or space them out if you want more room for each person. Can Be Practiced At Any Time Of The Day Chair yoga allows you to work out anywhere and at any time of the day. People work out in their regular work clothes while at work, and you can also do it at night, in the morning, or even in the afternoon. Can Be Done In Long Or Short Sprints You can take a few minutes of break between work to do chair yoga. While you're at your desk, just 10 to 15 minutes of your time is a good enough workout. Eventually, it'll accumulate into hours if you do so consistently. Alternatively, you can go through several postures and routines if you can dedicate more time to your yoga session.

Benefits of Yoga to Different Parts of Your Body As we wrap up this chapter, you have seen some of the benefits of Yoga as a form of workout and how chair yoga is an impressive exercise because of how easy and convenient it is. We'll now narrow down these benefits to how chair yoga can specifically improve your overall wellbeing. Here's how chair yoga can improve the health of various parts of your body: The Eyes You're probably wondering how chair yoga can possibly be linked to your eyes. But this gentle exercise routine has soothing benefits for various muscles all over the body, from your eyes down to your toes. During a chair yoga session, you engage your eyes by focusing your gaze on imaginary points as you work out. This allows your eyes to focus and rest as you work

out. This type of workout strengthens your eye muscles in the long run. The Head Chair yoga targets the muscles of your cheeks, jaw, chin, and skull. Some instructors may even ask you to massage these parts of your face with your hands at the start of your workout routine. You'll find this quite relaxing for your facial muscles. Shoulders & Arms There are several yoga poses that target your arms and shoulders and help you strengthen the muscles in this part of your body. Legs Only a few chair yoga routines involve standing on your chair as part of the exercise. Still, even for the exercises that don't focus on your feet, some of the muscle groups in your legs may be stretched as well. This can help strengthen the muscles in these places and improve your overall balance. Spine Most people don't know this, but your spine is one of the most important parts of your body that influences your overall wellbeing. The spine serves three primary purposes, which are: To protect the spinal cord and other vital internal organs To provide support to the body to help you stay upright and blanched To enable flexible motion. This is why all yoga styles (including chair yoga) focus on moving in different directions. Some of the chair yoga routines may involve folding, stretching, twisting, inverting, and back bending your spine. This helps to elongate the spine and release compressions as a result of aging or accident. The result is that your muscles will be more flexible and strengthened as a result of your workout.

So Why Chair Yoga? As you can see from this chapter, chair yoga is a gentle but efficient exercise routine that offers all the benefits you get from conventional Yoga. But it comes with the added benefit of being practical for everyone. As you will discover in subsequent chapters of this book, there are numerous chair yoga poses that can be used to target certain muscle groups or achieve specific results for your health benefit. If you're a senior with mobility or balance issues already, you can still

practice chair yoga as a way to get some of the benefits of Yoga in the gentlest way possible. You can practice chair yoga in the privacy of your own home or at your desk while you're at work. Ready to get started on your chair yoga journey? The next chapter will cover all the bases you'll have to cover to get started with chair yoga conveniently.

Chapter 2 – Before You Begin Chair yoga is not passive stretching – it's challenging, strengthening, spiritual, and fun! "– Anonymous

Office chair yoga

Chair yoga proves the saying that "yoga is for everybody." It is one form of Yoga that pretty much anyone can try out regardless of their age or physical condition. It's also fun for beginners who don't want to get into Yoga too fast. However, as with all forms of physical exercises, there are certain things you should know before you get started with chair yoga. Chair yoga practice is not entirely different from regular Yoga. The only significant difference between them is that this one is done in a sitting position or with the support of a chair. Chair yoga is still similar to regular Yoga in the following ways: It has an impact on a yogi's physical, energetic, mental, and emotional dimensions Your state of mind is essential. There's a need to set an intention and select appropriate poses that help achieve that intention It includes other elements of regular yoga practice, such as pranayama (breath control) and meditation which are just as important as the yoga

movement and poses themselves Your body needs to be appropriately prepared throughout the practice For your safety and to ensure that you get the best results from your chair yoga practice, there are certain things that you should do before getting started. In this chapter, we will cover a list of things to do before you get started with yoga practice. At the end of the chapter, you will find a checklist with all the steps that should be completed before you begin your chair yoga practice. Tick off each item on the list as you finish them before moving on to actual practice.

Check with your doctor Chair yoga can be done by people of any age. In fact, it is specifically designed for seniors and people with mobility issues that are likely to find it challenging to engage in regular yoga practice or do the conventional Yoga poses safely. However, this category of people is also known to have delicate bodies. As a person ages, the body becomes predisposed to various health issues. Most yoga poses take this into account, and they don't put a lot of pressure on the body. However, there are still a few exceptions. Thus, some yoga poses may be off-limits for you if you suffer from certain conditions. For instance, if you have glaucoma, poses that require you to go head-down or invert your body are not recommended because they put more pressure on your eyes. This is why it is imperative to talk to your doctor before you try even the simplest yoga routine. You should also talk to an instructor for recommendations of yoga poses that would work best for you. Although yoga poses are mostly gentle, there are still some limiting factors that make certain poses impossible or even limit you entirely from participating in chair yoga practice. For instance, if you've had a recent heart attack, you experience regular chest pains, or you have an acute infection, doctors might recommend laying off any physical activity for now, including chair yoga. Similarly, if you have high blood pressure, a history of heart disease, arthritis, or joint problems, you should contact your doctor. Seeking your doctor's approval before you begin chair yoga will ensure that you're not at risk of complications due to the extra activities you will be undergoing. Also, your physician will be able to provide recommendations on how to practice chair yoga safely without overstressing your body or putting yourself at risk.

Get into the right mindset

Many people think Yoga is all about postures and breathing exercises alone. In the real sense, this ancient body workout is focused on creating a union between the human body, mind, and spirit. The state of your mind is just as important as the state of your body. To get the best results from chair yoga, you'll need to engage your mind. Generally, the decision to do chair Yoga should not be erratic or in the heat of the moment. It has to be clearly planned and well executed – although you can do chair yoga anytime and anywhere. A lot of people might still find it difficult to commit to it simply because their mind isn't ready for it. For instance, you might find it challenging to motivate yourself to get started if you have a lot of things to do and you have not set a specific time for your practice. A much better approach is to set aside a specific time of the day and free up your schedule for that time of practice. You should also determine how much time you want to spend on Yoga. Even though you can do chair yoga for any length of time you want, you should prepare your mind for nothing less than 5 minutes of practice daily. It also helps if you can prepare an inspiration source that you'll use for your chair yoga practice in advance. This might be an online chair yoga video you want to follow, a yoga sequence you want to do, or a focus practice area. Do this in advance in order to get your mind ready for practice. Doing all of these little things in advance will make it easier to get on your chair and actually do the practice when the time comes, taking all the complex decision-making out of the equation beforehand. This way, you can jump right into the practice when it is time for it. Making all the decisions in advance like this also helps for days when there's limited energy or you simply don't feel like working out. There will be no excuses to stop you from working out, even on such days. Setting an intention The fact that you can do chair Yoga anytime and anywhere does not mean it has to be random or unplanned. As with any form of Yoga, you'll need to set an intention for your practice. This will help keep your priorities right and help maintain the focus of your workout on what you want to achieve. Your intentions even help set a mood for your practice. Setting an intention is two-fold. First, you have to determine the purpose of your chair yoga practice in terms of what you want to achieve physically. For example, if you're doing chair yoga for flexibility, the poses to include in

your yoga sequence will be different from that of someone doing yoga poses for mobility or strength. Then there's the second aspect of intention-setting as it relates to your emotional or mental state. Before you begin your yoga session, it helps to set an intention for what you want to achieve mentally with your workout. On some days, your intention might be gratitude, while on other days, you might be doing Yoga to increase your awareness or to release some emotions. Doing this ahead of time ensures that you're not just going through the physical motions of the yoga poses, but you're engaging your mind as well. The following are some examples of intentions you can set for your yoga practice Gratitude – to be grateful for everything beginning with the ability to move in the first place Letting go – to let go of negative emotions, expectations, and so on Awareness – to be fully present and completely in turn with your emotions, your physical body, or intuition. Kindness – to remind yourself to be kind to yourself and your own body. Courage – to push yourself towards new discoveries, try out new things, and find the courage to do things that you found scary or overwhelming in the past. These are just a few of the common intentions that you can set for your yoga practice. When you set an intention from the onset this way, you can tune your body and mind to feel these intentions during your practice. Always remember to remind yourself of the intentions you have set during your practice in order to stay focused on achieving them.

Find and schedule a time to practice To be clear, you can practice Yoga at any time of the day of your choice. You can do it while sitting at your desk at the workplace, while waiting at the doctor's office, or while you're at home. You may not even set a specific time for it. Some people manage to do a bit of yogic breathing practice right in the middle of their work. If you have your office to yourself or your colleagues don't mind seeing you do a few moves in your cubicle, you can get some chair yoga practice right there at work. However, committing to a schedule is often a more effective approach to chair yoga. In most cases, this helps you to find the motivation to even do it

at all. Most people will never get to practice if they leave things to chance. But if you set a specific time for chair yoga, you can free up your schedule and do all you need to do ahead of that time. Here are some things to keep in mind as far as scheduling for chair yoga is concerned. A few minutes is enough Knowing that just a few minutes of yoga practice is enough for you can make a world of difference in how you practice Yoga. You'll find it more enjoyable and less of a chore when you realize this. Setting just 5-15 minutes of your time aside for chair yoga will help you feel a lot more accomplished. You don't need to be too hard on yourself or be too rigid with your practice. The length of time spent in practice is not as important as consistency. It's great to have it at the back of your mind that you're doing something good for yourself. Make it something you love rather than something you're doing because of all the rules and expectations you have set for yourself. If you enforce a rigid practice time for yourself, it will start to feel more like an obligation than a time to tune in and relax your body and mind. Of course, this is not to say that you don't need a schedule. Without a schedule at all, most people end up not practicing. In summary, make sure you schedule a time for practice, but don't be rigid with the duration. You set your own rules The beauty of chair yoga is that it doesn't have to look a certain way. Many people get caught up in the need for their yoga practice to look like "proper yoga." The fact is, your practice does not have to look like a studio yoga session or anything of that sort. Even if all you manage to get is a few minutes of stretches and wiggles on some days, you're still doing something worthwhile. A few minutes of mindful yogic breathing and meditation is still healthy practice. Of course, if you feel up to it, having a flowy or well-structured studio chair yoga class is not a bad idea; just keep in mind that every yoga practice does not have to be this way. One of the good things about chair yoga is that it gives room for playfulness and self-exploration. You'll find this incredibly liberating when you unleash your expectations this way and allow your body to lead your practice the way you want it. Get creative Sometimes getting enough chair yoga time will require you to be creative. Most of us have a busy schedule that gets in the way of yoga practice. If

you're always busy and you never get enough alone time for yourself, you can learn to do light stretches while at your work or while watching tv with your family or friends. Remember that your practice does not have to look a specific way before it is beneficial to your mind and body. You can practice chair yoga anywhere there is a chair in sight (even if it's on a park bench during your daily walks). A little bit of yoga practice sprinkled throughout your day is a lot better than not getting any practice at all.

Find or purchase a comfortable chair What's chair yoga without a chair? That's just Yoga, I guess! Your chair is the single most important prop you'll be needing for chair yoga. Sure, you might need some other props as well. But any other props are negotiable. The most important part of your chair yoga practice is the chair. Beginners often ask if any type of chair will work for chair yoga. Technically, the answer to this question is yes. You can do chair yoga poses on pretty much any type of chair. However, the chair type and the size may limit the type of poses that you can practice. This means you don't necessarily have to buy a dedicated chair for chair yoga practice. However, there may be poses you will be unable to do on your current chair. Also, you'll have to modify some poses before you can do them on certain types of chairs. For instance, even though a simple kitchen chair would work great for chair yoga, the range of motions you can do on this chair will be different from that of a folding chair. You will either adopt the posture based on the chair you're using or use additional props such as cushions or blocks to make the chair more comfortable for the pose you're trying to do. Of course, if you're looking to take chair yoga more seriously, you can simply purchase a chair specifically designed for chair yoga and other similar exercises. These usually come in the form of backless chairs or balance ball chairs which are more versatile and better suited for different types of poses. Things to keep in mind when choosing your yoga chair Whether you have decided to use a chair you already own or you want to buy a dedicated chair for Yoga, there are certain things to keep in mind when choosing a chair. The style of chair to choose depends on the types of poses you need to practice. You also have to consider the height and stability of the chair. Let's break down some of these guidelines to help you choose the ideal yoga chair for your needs. Sturdiness and grip

When it comes to selecting a chair for your yoga practice, safety is very crucial. You will be doing your yoga practice on the chair instead of the floor, which means the risk of falling is a lot higher. The sturdiness of the chair is very important. Generally, you want a chair with a light but firm base. This helps to keep it stable so it doesn't tip over during your poses. Here are checklists of things to consider to ensure the stability of your yoga chair: The height of the chair – is your feet touching the floor comfortably when you sit? Is the seat level from front to back? Is the chair seat level from side to side? Is the seat flat? Does the chair stay upright when you lean from side to side or lean to the back of the chair? Generally, if your chair tends to tip to any side, then it is not safe enough to use. Consider the grip; most standard yoga chairs come with non-slippery pads at the base. If you intend to do Yoga on a chair with wheels, make sure there's a way to lock the wheels during practice so it doesn't move. Durability This is particularly important if you're buying a dedicated yoga chair. The fact that you're shopping for a chair suggests that you will be using the chair daily or frequently. This is why you should go for a chair made with highquality material and built to last long. The best yoga chairs often come with a powder-coated finish for extra durability Consider the purpose of the chair If you're buying a yoga chair, it is best to be clear on the purpose of the chair, so you don't end up getting the wrong prop. The type of chair to buy depends on how you intend to use the chair. For instance, if your goal is to practice gentle Yoga sitting poses, you can go with an Auxiliary chair with a comfortable seat. However, if you're looking to explore more poses and try some advanced yoga sequences, then you might want to go for a backless chair. Basically, the key to buying the perfect chair for you is knowing your purpose of purchase and keeping that in mind when you're shopping for a chair. Chair Types Yoga chairs come in various styles and shapes. Here's a list of some of the common options you can use for Yoga at home or in your office. A yoga

chair can present itself in many styles and shapes. Find below the most popular type of chairs. 1. Standard or Regular Chair

Regular office chair with no wheels

Many standard chairs can potentially work well as yoga chairs. This includes your standard kitchen chair or your desk chair at work. However, you have to be sure the chair is safe and comfortable enough for practice. One of the most important things to check is the height of the chair. Ensure that it is the right size for your height and body type. You can easily modify standard chairs using yoga blocks, blankets, and cushions when you want to set them up for yoga practice. If you're practicing chair yoga in your office, your normal desk chairs will work. However, chairs without wheels are safer than those with wheels. Also, it helps if the chair does not have armrests, as this can limit the range of motions you can do. For office workouts, make sure the chair is well positioned for safety. Adding a yoga mat or carpet helps to improve the stability of your office chair when you repurpose it for yoga practice. 2. Backless Chair

Backless chair suitable for Yoga

Backless yoga chairs are by far the most popular of all chair types for Yoga. You may find them preferable for your yoga practice since they allow you to try out different poses and do a wide range of motions. Backless yoga chairs also offer firm support, which makes them safer to use. They're made from durable metal materials and are often foldable, which makes them easy to fold away when they're not in use. Of course, since most home or office chairs are not backless, you'll have to shop around to find one that will be suitable for you. Fortunately, these chairs are not usually expensive, and you can get one that's most suitable for your experience level. The only snag with backless chairs is that they may not be suitable for older people or people with limited mobility issues. 3. Balance Ball Chair

Balance ball chair for office workout

A balance ball chair is a composite of a regular sitting ball and a standard chair. Many people that do chair Yoga now purchase balance ball chairs for their yoga practice. These chairs are suitable for daily use behind a desk. However, claims about their benefits for strengthening core muscles and improving posture with daily use have remained controversial. You can use a balance ball chair as your yoga chair. Just make sure you lock the wheels in place during your practice time. You should also place it over a mat or carpet to keep it sturdy. Some ball chairs are also designed with removable balls so you can make use of the ball alone for other forms of workouts. A ball chair may feel wobbly and uncomfortable at first. But not to worry! You'll get comfortable in the chair in no time. Ball chairs are best for yoga practitioners with some experience under their belt. Also, seniors and people with mobility might find it difficult to use this type of chair for their practice. 4. Inversion yoga bench

Inversion yoga bench for professionals

An inversion yoga bench is designed specifically to support inverted chair yoga poses. They look just like standard chairs. However, they typically have a hole in the middle where you can position your head for inverted poses or headstands. They also have a cushioned surface that can support your body weight when you do such poses. This type of yoga chair is best suited for people that are physically fit and active enough to do advanced chair yoga poses. Seniors and beginners may not be able to do the type of inverted poses that people do with this type of chair. Still, since they are still firm and sturdy

enough for regular poses, an inversion yoga bench might be useful for simple poses as well. 5. Auxiliary Yoga chairs

Auxiliary chair for yoga practice

Auxiliary yoga chairs work great for the elderly and people with limited mobility issues who want to do gentle or restorative poses. This type of chair offers great support for the back. They also have cushioned surfaces which makes them quite comfortable to use for yoga practice. However, given that they're primarily designed for senior practitioners, you may find these chairs less than optimal for more advanced poses or different yoga angles. 6. Meditation chairs

A young woman on a meditation chair

A meditation chair is not exactly a yoga chair. As the name suggests, this type of chair is designed primarily for meditation. Although it has no legs, a meditation chair can support your weight, and you can sit in it for several hours while meditating. This type of chair can also be used for a few seated yoga poses. However, there is a limit to what you can do in them. Purchase other props you might need

All the props you need for chair yoga

While a yoga chair is the main thing you'll need for chair yoga, you may choose to buy other props as well. As far as clothing is concerned, pretty much any type of comfortable cloth can be worn for chair yoga. As long as the cloth does not distract you or get in the way of your workout, you're good to go. Although you won't be moving as much as in regular workouts, you'll still need to bend your body in different ways, so you'll want clothing that moves with you as you bend. If you're working out at home, changing into a T-shirt or tank top that fits well on your body and provides comfortable coverage wouldn't be a bad idea. You can also wear snug-fitting yoga pants or shorts. If your yoga class is outside on a cold day or in an air-conditioned room, layering your yoga clothing is not a bad idea. This keeps you from getting chilly, which can distract your workout. Other yoga props Since you'll be doing Yoga on a chair, you don't really need a yoga mat for your workout. However, adding a mat or carpet can help make your chair more stable during your workout. You can also use blocks or cushions to keep your chair stable and adjust the height to a comfortable position for specific yoga poses. If you're doing just a few minutes of chair yoga, it is unlikely that you'll work

up a sweat. However, you can still get a small hand towel handy to wipe the sweat away just in case. Take a bottle of water or an energy drink you can use during or after your yoga session.

Pre-chair yoga to-do list Check in with your doctor

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Get into the right mindset

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Find and schedule time to practice

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Find or purchase a comfortable chair

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Get the other pros you need

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Chapter 3 – Starting with Stretches "Be where you are, not where you think you should be"- Anonymous

Man stretching while sitting on an office chair

Even though it is gentle on the body and convenient to do for seniors, chair yoga is still a serious form of physical workout. Like all workouts, warming up before you begin is quite important when you do chair yoga. Adequate warmups help to get the body ready for performance. This reduces the risk of injury and makes your workout more effective. With just a few minutes of warm-up activities, you'll increase blood flow to your muscles by as much as 76%. Chair Yoga warmups don't have to take several minutes or hours. In less than 5 minutes, you can complete your warmup and go on to doing real poses. So don't skip it! Traditional Yoga starts with warmups too. The common ones include sun salutations or vinyasa. Vinyasa is a form of Yoga that involves stringing moves together through your breath. Combining sun salutations with Vinyasa routines helps to get both your body and mind into a proper state, so your moves flow more freely when your workout begins.

And that's another reason why warmups are important even in chair yoga-the potential impact on your mind. You can think of it as a sort of moving meditation that helps to get your mind and body aligned before you begin the actual workout. Just a few mindful movements before you get into the more serious yoga poses can mean so much and help you do so much.

You Can Do Chair Warm-Ups Alone Although the idea of warm-ups is to help you ease into your workout more easily, the fact is that you can also do warmups without actually doing a whole chair yoga routine. The warmup routines that will be covered in this chapter are simple things you can do to help you relax your body. You can do them after a long work day, before you leave work or when you get home. This can help center your body and help you rest better when it's time to turn in for the night. In fact, it is possible to do these warmup flows at any time of the day. You can do them at your doctor's office, in your airplane seat, when you're commuting on a train, or just hanging out at home. You can follow the chair yoga warm-ups exactly as described in this book. However, you can also add a twist of your own to the flows. The simple idea is to get your blood flowing ahead of your workouts and how you decide to do it isn't as important as what you're doing.

How To Do Chair Yoga Warm-Ups Warming up for chair yoga is a combination of meditation, breathing exercises, and simple, slow stretches to get your body ready for actual yoga sequences. You may also add some tapping or massage techniques into the mix. When warming up for chair yoga, you can make the flow as quick or as slow as you like. The main idea is to tune your body, so listen to your body and your breath and make sure you're able to link both together as your warmup. To get started, ensure you get rid of distractions around you for the duration of your warmup. Remember that this is just as important as the rest of your workout, so you should take it just as seriously. (Sometimes, that means turning off your computers and switching off your phone – or at least silencing them). Chair yoga warm-ups are similar to the warmups you'd do on a mat in a conventional yoga class. Only this time, you're doing everything while seated on a chair. Some simple chair yoga warmup moves include seated pelvic tilts,

neck bends, sun salutations, side bends, and twists, among others. Before we start with these warm-up poses, let's talk a bit about breathing, meditation, and massages as ways to tune your body ahead of your workout routines. Grounding & Meditation

Chair yoga grounding

You must ground yourself before you begin your workout. It increases your awareness of your environment, workout platform (the chair you're seated on), and body. To ground yourself, sit in your yoga chair with your hands resting on your knees or lap. Breathe gently while sensing the chair and paying attention to the weight of your body on the seat. Move your body on the chair with gentle side-by-side or front-to-back motion, and pay attention to how your body feels with this movement. Grounding also improves your awareness of the ground around you. Pay attention to how your feet feel on the floor, stool, or block you use. Keep your shoulders relaxed throughout this process, and make sure you let your breath flow as naturally as possible.

Meditation is another important aspect of warmup that helps prepare your mind for a workout. As you ground your body, relax your hands and shoulders, then close your eyes. Bring your body to a state of relaxation and pay attention to your breath as it comes in and out of your nostrils. Notice if your breathing is strained or relaxed. Also, notice the duration of your breathing and the temperature of the air entering and leaving your body. Don't try to change anything for now. Pay attention to your breathing and everything around you to focus your mind and align your thoughts with the present. Breathing

Chair yoga breathing exercise

Your breath is an important part of your yoga practice, and focusing on it right when you start warming up will do you a world of good. Of course, as a human, you're always breathing, and it's not something you have to think about or put a lot of thought into! However, breathing becomes mindful when you pay close attention to how your body is doing it and even take control of it. This is very important in chair yoga warm-ups and actual sequences. In fact, mindful breathing is one of the key differences between normal exercise and Yoga.

Many beginner yogis have a hard time grasping the concept of mindful breathing, which is understandable. However, after going through the simple concepts in this chapter and the rest of the book, you'll be able to better understand and embrace your breath's role in improving your workout's effectiveness. In Yoga, you'll find that there are different breathing workouts, all of which positively affect the body. You can use your breath to bring heat to your body. At the same time, breathing can also have a cooling effect. It all depends on how you use it. Some breathing exercises are particularly designed to calm you. Breathing can also help create balance, release tension and even help you feel better during an illness. There's a bonus chapter at the end of this book that details various types of yogic breathing exercises. You can go through that for more specific instructions and a step-by-step guide for various breathing routines. For a simple warm-up breathing routine, get into a seated position with your back straight. Keep your head, neck and chest aligned. Now take a slow and steady inhale through your nose. Then without forcing the breath, slowly exhale out of your mouth. Pay attention to your breath and try to make the exhale last as long as the inhale. You can start by counting two on the inhale and counting two on the exhale. Then you'll gradually make both the inhale and exhale longer as you progress. You don't have to do this for a long time as part of your warm-up. Just three or four complete, steady breaths are enough for your warm-up, and it helps prepare your body for a move and calms your nervous system. We'll return to this slow and steady breath throughout your workout. Tapping and self-massage Tapping and massaging specific body parts is a great way to warm up your whole body and stimulate blood flow. It also goes a long way in helping you release tightness in your body, and it improves general body awareness and coordination. To start, rub your hands together to warm them up a little bit. Then you'll use your hands to tap and massage specific areas that will be indicated in this section. Use the flat part of your hands to tap and massage but avoid the joints. Also, use soft and gentle pressure only when messaging. Massaging your feet To Massage your feet, start by lifting your right foot and placing it on your

left knee. If you find this inconvenient, try raising your foot and placing it on a stool or bolster (instead of placing it on your knee). Before you start massaging, take a look at your foot and observe for any changes in color or texture. Next, start massaging the foot gently. Start from your toes, then gradually work your way down to the heel and over to the top of the foot. Interlace your fingers between your toes just like you would clasp your hands together, but this time with one hand and one foot. When you're done with the right foot, move on to the left foot and do the same. Massaging your calves and knees To massage your calves, start by gently tapping all the areas of your calf with your flat hand. Do this for the duration of 5 relaxed breaths, then repeat for the other calf. Move on gradually to your knee and gently rub it. Try to maintain awareness and feel the soothing warmth of your hands on your knees. Continue the massage like this for the duration of 5 relaxed breaths. Move your hands to your other leg and repeat the same motion. Thigh and belly Massage your thigh gently by tapping and rubbing it all over. Do this for both the front and back of your thigh. Rub one thigh for the duration of 5 relaxed breaths before moving on to the other one. After massaging your thighs, you can move on to rubbing your belly. Rub gently in a clockwise direction. Do this for the duration of 5 relaxed breaths. Massaging your arms Raise one arm and tap it gently with your other hand. Rub only your forearm and upper arm but avoid the wrist, shoulder, and elbow joints. Ensure that you rub both sides of your arm. Continue to rub your arm for a duration of 5 relaxed breaths. Move on to the opposite arm and repeat. Massaging Your Head and Neck Gently massage your neck with the flat part of your palm. Focus on the muscles at the back, but you can also massage the side and front. Move on to your head by gently massaging your scalp, face, ears, and other parts of your face. Massage your head like this for 10 to 20 relaxed breaths. Chest tapping & heart rub When massaging your chest area, your ribs, collar bones, and sternum are the main areas to focus on. Your collarbone is the bone that sticks out lightly just

below your neck on either side. To massage your collarbone, tap gently on the area around it with your fingertips. Next, move your hand down to your sternum –the flat bone at the center of your chest. Rub this part of your chest gently for approximately five relaxed breaths before moving on to a heart tub. To do a heart tub, gently rub the area of your heart (on the left side of your chest). Rub it gently like this for the approximate duration of five relaxed breaths.

Warm-Up Exercises Start with the mountain pose

Sitting mountain pose

You'll probably come across this pose a lot as you start to learn more about chair yoga. That's because it's sort of the default 0starting position for your yoga practice, routines, and even your warmup stretch. Sit up nice and tall in your comfortable chair to get into a mountain pose position. Make sure your knees and hips are at a comfortable distance apart and keep your toes pointed straight ahead. Place your hands flat on your thighs gently. Now roll your shoulders up and

down while pulling your navel to your spine. Basically, the mountain pose is you sitting up in your chair in a relaxed position, as described above. All the other chair yoga poses start from this position – and you return to this position when you're done. Shoulder and chest stretch

Chair yoga shoulder and chest stretch

Starting from the mountain pose position, lift your shoulders and chest as you

inhale, then hold your chest like this for 2 to 3 seconds. Exhale gently while lowering your chest and relaxing your shoulders. Repeat this motion 3-5 times. It will help relieve tension in your shoulders. Next, inhale and roll your shoulders gently as you raise them up. Exhale and roll your shoulders back as you lower them. Repeat this motion several times while focusing on your breathing and the circular motion you're making with your shoulders. Take a short rest, then resume again, rolling your shoulders in reverse this time. Neck Bends

Chair yoga neck bend warmups

Side Neck bend From the Mountain Pose starting position, inhale deeply to sit tall. As you exhale, bend your neck to the side, so your right ear drops to your right shoulder. Keep your shoulders relaxed throughout this routine. Inhale again as you return your head to a neutral position. Next, repeat the same motion for the left side of your neck. Bring your left ear close to your shoulder as you exhale. Inhale again as you return your head to a neutral position. This completes the set. Repeat this range of motion about three times to stretch the side of your neck and warm up your body before you start your yoga sequence. Exercising your neck and head muscles like this also help to relax your neck muscles and vertebrae to make them stronger and more flexible. Downward neck bend To do this, start from a mountain pose position, then inhale slowly. Now, as you exhale, lower your head gradually towards your chest. Hold this position for a while as you breathe quietly. Allow your neck and shoulder muscles to relax more and more each time you exhale. You should feel a gentle stretch at the back of your neck each time you do this. Also, as your neck relaxes, your head will drop lower towards your chest. However, you should ensure your spine does not bend with your neck. Keeping your spine in a straight alignment stretches the neck muscles

properly. Hold this downward bending pose for several seconds as long it feels comfortable for you. Despite the stretch on your neck muscles, stay relaxed and continue breathing rhythmically. Lift your head slowly back up when you begin to feel any discomfort. Backward neck bend The backward neck bend is the opposite of the motion described above. To begin, allow your head to drop backward gently. Open your mouth slightly, then hold this pose. Breathe quietly and evenly in this position. Ensure that you're keeping your facial muscles and your neck relaxed. Remain like this for several seconds as long as you feel comfortable. To return to the starting position, lift your head back slowly as you inhale. Repeat this set about 2 or 3 times. Neck turns

Chair yoga neck turn warmup

The next routine involves turning your neck while seated to stretch your neck muscles. To do this, sit with your back straight and your shoulders facing forward. Next, turn your head slightly to the right and hold this position for about 2 to 3 seconds. As you exhale, return your neck to the resting position. Ensure that you move your head as gently as possible without tilting your head in the process. This exercises the muscles on the left side of your neck. Repeat this motion about 3 to 4 times. To stretch the other side of your neck, tilt your neck towards the left while keeping your back straight and your shoulders relaxed. This stretches the muscles on the right side of your neck gently. Remain in this position for 2 to 3 seconds and slowly return your neck to the resting position. Repeat this exercise about 2 to 3 times while paying attention to the gentle stretching on the opposite side of your neck. Ensure that you're breathing naturally. Wrist Circles The purpose of this workout is to warm up your wrist and fingers. Wrist circles also help relieve pain and inflammation in the joints. To start, stretch your hands out in front of you while keeping your elbows close to your body.

Extend your fingers outwards. Roll your hands at the wrist while also wiggling your fingers. Repeat the wrist rolling motion ten times in one direction, then switch to the other direction and repeat.

Chapter 4 – Beginner: Chair Yoga Poses If exercise could be packaged into a pill, it would be the single most widely prescribed and beneficial medicine in the nation – Robert Butler (National Institute on Aging). Although chair yoga is relatively easy to learn compared to traditional Yoga, it still has a learning curve. For seniors, people with mobility issues, or pretty much anyone trying to get into chair yoga, You should allow yourself to ease into it instead of rushing the possess. This way, you allow your body to get used to the workout routines without putting too much pressure on yourself. This chapter presents some of the easiest chair yoga poses that anyone (including seniors) can easily do.

Seated Mountain Pose

Woman in a seated mountain pose with hands raised

The Seated Mountain Pose is also known as the chair Tadasana pose. This pose has many different variations, including a standing pose for those who do traditional Yoga. The seated mountain is a very simple chair yoga pose. It is a foundational pose and is often taken as a starting point for many yoga flows and sequences. The seated mountain pose has a lot of physical, mental, and spiritual benefits. First, it is a stepping stone to other forms of yoga postures and meditative practice. It is often included in warm-up routines because it helps to release stress on the shoulders and trunk. The mountain pose also works your arm, knees, and ankles. The seated mountain pose can be done by everyone,

including senior citizens, pregnant women doing prenatal Yoga, and people with mobility issues. Target Muscles of the arm and shoulders, chest muscles, knees. Steps Start by taking deep breaths and sit up straight on the chair to extend your spine. Sit near the front edge of your chair, keeping your feet parallel to each other and your hip wide apart. Your knees and ankles should be pointed outwards. Exhale while simultaneously rooting down into the chair with the lowest part of your tailbone. At the same time, press the soles of your feet into the floor and lift your head slightly to lengthen your neck and spine. While keeping your chin parallel to the floor, lift your sternum. Engage your inner thighs and abdominal muscles while you roll your shoulders up and back before relaxing back down. Benefits of Seated Mountain This pose Infuses relaxation into the mind-body dynamic It helps to relieve muscular pain It promotes calmness and reduces tension in the upper body The seated mountain pose Improves concentration and focus It stretches the spine, hips, and shoulders. This pose helps to improve spine alignment

Seated Forward Bend Pose

Seated forward bend pose

The Seated Forward Bend Pose is a simple Chair Yoga pose that can serve both restorative and meditative purposes. Everyone, including those recovering from surgery or undergoing medical treatment, and senior citizens, can practice this pose. The pose can be practiced independently or as a part of a chair yoga sequence. The seated forward bend helps release neck, shoulders, and lower back tension. It also works on the hips and can be quite beneficial for people working at a desk for long hours. Target muscles Lower Back & Glutes

Steps Sit up straight with your knees touching and your feet on the floor. Start by inhaling and focus on extending your spine. Fold your torso over your legs. Start with your hands resting on your thighs before sliding them down your legs. Fold your hands a little for extra support, and keep them at your sides. Let your torso lay on your thighs, feeling your back extend one vertebra at a time. Take about five even deep breaths in this position. Then, when ready, inhale and lift your torso back to its original position. Benefits of Seated Forward Bend Pose It stretches the hamstrings and lower back muscles, relieving muscle tightness and stiffness in these muscles. Induces a calm state of mind and releases accumulated stress, which can help you sleep better. Exhaling and bending forward after sitting through long hours of travel can relieve heaviness or tension at the base of the neck. It can be included in a restorative sequence to relieve backaches It can help relieve aches and pains in various parts of both, including the hips, neck, shoulder, and arm. Stretches the lower back and the spine in general to provide relief from tailbone pain.

Seated Warrior One Pose

Woman doing warrior pose using a chair

The warrior pose can help cultivate strength and stamina. It can also help a yogi feel more grounded while exercising the arm and hand muscles. In the traditional form, the warrior one pose is practiced in a standing position. However, people who do chair Yoga can also do a modified version on a chair either as a standalone yoga posture or as part of a sequence. Target Muscles Arms and Shoulders, Gluteus, Hamstrings, Chest, Hips, Knees, Psoas, and Quadriceps Steps Start in a seated mountain posture and take a long deep breath. Keep your feet grounded on the ground. You can also use a block or a folded blanket underneath your feet if it isn't touching the ground.

Take a deep breath, then start exhaling slowly. Now slide forward on your chair and turn sideways Reach around the chair to hold the back of the chair for support. While keeping one of your hips on the chair, extend your other leg toward the floor. Make sure your knee is aligned below your hip. Now, gently tug the hip, pressing through until you feel a stretch along the front of your thigh. Raise your arm and stretch it forward in front of you. Take deep breaths and get settled in this pose for some time. Take more deep breaths as you return to a normal seated position. Benefits of Warrior One Pose It energizes and invigorates the whole body It can help improve balance, stability, and focus. It Aids good circulation and respiration Opens up the chest, hips, and lungs Stretches the arms, legs, ankles, and groin Overall strengthening of the body

Seated Pigeon Pose

Seated pigeon yoga pose

Known as Chair Kapotasana in Sanskrit, the seated pigeon pose is a simpler variation of the Eye Of the Needle Pose II. It is done from a seated position. However, it has the same impact on the hip flexors, hamstrings, and gluteus. You can practice the seated pigeon pose alone or as a beginner yoga sequence preparatory pose. This simple yoga pose works the hip, feet, and ankle joints. As a simple routine, it can be carried out by anyone, including those that cannot even sit on the floor due to mobility issues. Senior citizens can also use this pose because it is gentle on the hips and the entire body. People recovering from hip replacement surgery will also find this pose beneficial as it helps build mobility. However, in this case, it must be done with proper guidance. Target Muscles Muscles of the feet and ankles, hamstrings, gluteus, hips, and external hip. Steps To start with this posture, Raise your left ankle as gently as possible to

rest upon your right knee or thigh. You can use your hands to assist you as well. Take deep inhalations and as you exhale, bend forward and stay in that position. Take several deep breaths in this position before you return to sitting in an upright position again. Switch sides and let your right ankle rest upon your left thigh or knee. Repeat the above steps as much as you want. Benefits of the Seated Pigeon Pose Folding your legs and flexing your ankles helps to stretch the glutes, hamstrings, and hip flexors. This pose can strengthen the hips, knees, and ankle joints. The pose is an effective hip opener and can reduce tightness in the glute and pelvic muscles Aids the release of tension in the lower body. Improves balance and creates emotional comfort. The seated pigeon pose has a lot of therapeutic benefits. It is a great preparatory pose for more advanced poses since it puts very little pressure on the ankles and knees. The pose is beneficial for general hip health

Seated Eagle Pose

Practicing seated eagle yoga pose

Also known as the Seated with Eagle Arms pose, the seated eagle is a beginner-level chair yoga pose. It gently stretches the arms, back, neck, and shoulder muscles. This pose can be done as a warmup exercise or as part of a full chair yoga sequence. The seated eagle pose is quite gentle, so seniors can safely practice it. It is also recommended for people with upper back or neck pain. It also helps with cases of arthritis in the joints of the wrists, elbows, and fingers. The seated eagle pose is an effective preparatory pose because it improves the flexibility of the shoulder and arms. You can include seated yoga as part of your routine for desk yoga as it promises relief for strained neck and

shoulders. Target Muscles Muscles of the arm and shoulders, biceps, and trips. Steps Sit upright in your chair and stretch your arms in front of you. Cross your left arm over your right. Bend your elbows as you attempt to bring your forearms together. Intertwine your fingers and slightly raise your elbows. Arch your back a bit. Hold onto this position with several deep breaths. Complete the pose by switching your right arm over your left and repeating the same motion sequence. Benefits of Eagle Pose The eagle pose stretches the hip muscles and other muscles groups It relieves stress and tension, especially in the shoulder region This pose Opens up the shoulders and the chest Improves posture and boosts balance This pose can boost deep breathing

Seated Cat Cow Pose

Seated cat cow pose illustration

The seated cat-cow pose is a modification of the regular cat-cow pose, a conventional yoga pose typically done on all fours with the palms and knees to the floor. With the seated cat-cow pose, you remain on your seat for the entire routine. Asides from this, all the other rules or instructions are the same as the cat-cow pose. Because of how easy the seated cat-cow pose is on the body, it is more commonly used as a restorative pose, bringing relief to your back and shoulders. In yoga sequences, this pose often follows more intense poses. Target muscles Lower back, core muscles (abs), chest, neck, hips Steps Start by sitting at the edge of your chair with your back straight in an upright position. Engage your core muscles Inhale gently before arching your back as far as you can, looking downward. This is the cow part of the stretch, so do your best to hold this position

as you take three to five deep breaths. Bring your back to the original position For the cat position, position your shoulders directly above your hips. Then let your back curve forward into an arch; you’ll be looking up. Take five breaths or more in this position and return to your original position. Benefits Of Seated Cat Cow Pose The pose stretches the hips, abdomen, and back muscles It stimulates abdominal organs The routine aids breathing by stretching your chest and lungs, making breathing smoother This pose can help relieve lower back pain It can help alleviate mood and decrease anxiety It aids the spine's alignment and helps with postural awareness throughout the body.

Seated side angle pose

Seated side angle pose illustration

The Seated side angle pose is a great beginner yoga pose that helps to lengthen the spine a little bit. It also works other muscle groups such as the core, hamstring, chest, and hip muscles. One of the best things about this yoga pose is how it works all parts of your body together. In addition to stretching your arms and spine, there’s space created between your chest and pelvis during this workout which improves breathing and circulation in this area of your body. This pose can also aid digestion and elimination, among other benefits. Target muscles

Core (Abs), Hamstrings, Chest, Hips, Hips-External, Knees, and Pelvic Steps Seat on the chair and inhale deeply. Next, shift sideways on the chair with your left thigh and your right leg stretched out. This way, only the butt of your left thigh is on the chair and that of the right thigh isn't. Take a deep breath and raise your arm above your head. Bring your left arm to rest on the left thigh, then look up into your raised arm. Stay in this pose for about three breaths. Release and relax, then repeat for the other side of your body. Benefits This yoga pose helps to build energy in the body. It stretches and releases tension in the hamstrings and lower back This pose can potentially help in healing both the mind and the body. It helps to stretch the hips, lower back, middle back, hamstrings, and inner thighs.

Seated Chair Spinal Twist

Spinal twist yoga pose on a chair

The seated chair spinal twist is a simple and safe exercise that targets the neck, hip, and shoulders muscles while working the back muscles. Twisting and extending the spine while sitting with your body grounded in the chair can help preserve your spine's normal range of motion. This yoga pose is also useful for people recovering from injury or surgery. It can be quite therapeutic both to the mind and body. Since it is such a simple routine, it is often included as a warmup routine in chair yoga sequences as a lead-up to deeper and more complex twists. Target Muscles Arms and Shoulders, Lower Back, Middle Back, Upper Back, Hips, Neck

Steps Start by sitting sideways with your knees over the right side of the chair. Let the back of the chair be next to your right arm. Keep your back straight – but away from the chair. Hold the back of the chair firmly with both hands. Inhale deeply and slowly turn your body toward the back of the chair as you exhale. Take several breaths and hold this position for as long as you can. Repeat the process on the other side of your body. You can do this yoga pose in a few rounds, holding each side of your body for a few seconds and switching to the other side repeatedly. Alternatively, you can hold each side for a few long breaths before switching to the other side and doing the same. Benefits of Seated Chair Spinal Twist This pose can help stretch the sides of your spine, with the muscles on one side contracting and those on the other side feeling a gentle stretch This routine can help relieve body ache in seniors or mild back issues for those who tend to sit for long hours This pose can help increase the range of motion of the spine It stimulates the organs and can help assist the body in the natural detoxifying process It can be practiced at any time as long as a chair is available Whew! Glad you're still here. This chapter has been something of a ride. However, it has unveiled the myriad benefits intrinsically linked to chair yoga. It might be tempting to grab the first chair you see and start up all the poses in the middle of your living room. Calm down, amigo. While it's true that some yoga poses are twisty and complex, the ones presented and explained in this chapter are beginner friendly, aimed at improving your balance, flexibility, structure, and strengthening your inner core. Before you start, note that one thing inherent in all poses is understanding balance, technique, and structure. It is also super important to understand the benefits attached to each one of the poses and how to get the best of them. In the next chapter of this book, we go over specific sequences that include the

beginner poses covered in this chapter and a few others.

Chapter 5 – Beginner: Chair Yoga Sequences “The longest journey of any person is the journey inwards” – Anonymous In this chapter, we will dive into beginner-friendly chair yoga sequences as a follow-up to the previous chapter on Beginner yoga poses. Yoga practice is linear. This means you typically begin with a basic pose, then build up gradually in a systematic manner. While each of these individual poses has its unique benefits, structuring them into a sequence makes the routine even more effective. You can build difficulty from the easiest poses to the more demanding ones or move from warmups to more tasking poses and then back to cooling or relaxation postures. Poses can also be sequenced to achieve specific benefits for certain body parts or with an end goal in mind. Usually, sequences are planned so that each posture occurs once in the sequence. However, some yogis may also repeat certain postures or focus on some types of postures more than others. It all depends on the goal of the sequence and what you intend to achieve with it. This chapter will cover specific sequences you can try out as a beginner with easy-to-do chair yoga poses. This would include a general overview of each sequence and how to transition from one pose in the sequence to the other.

Beginner Chair Yoga Sequence for Seniors Theme: For Senior Citizens who are new to chair yoga. Practicing the sequence will help them build self-confidence while boosting their strength, stamina, and balance. Focus: Breathing with movements of the spine Level: Beginner Duration: 45 mins Overview Many seniors who may not be medically fit to stand long enough to do standard yoga will find this chair yoga sequence perfect. This restorative and chair yoga sequence can be practiced alone or with the supervision of an expert. This routine is suitable for practitioners of all ages and individual preferences. It comprises simple poses that can be customized to your specific needs or individual capacity. Seniors chair yoga sequence: pose and cues

Since the series of poses in this sequence is done in a seated position, make sure your chair is as comfortable as possible. The base of the chair should be flat but not cushioned, and the chair should also be low-height, so your feet touch the floor as comfortably. Start. Inhale-Exhale Pose 1: Seated Hands to Chest Pose Get into the pose by bringing your legs parallel to the legs of your chair. Extend your spine upwards till you feel comfortable. Bring your palms in a “Namaste” gesture near your chest and close your eyes. Breathe regularly, paying attention to cool air flow into your nostrils. Keep your breathing slow and smooth. Take this moment to reflect and meditate. Keep this posture for at least six breaths or more. This pose is a perfect opening to calm your nervous system and ease you into the other poses. Inhale-Exhale Pose 2: Chair Neck Rolls

Simple neck rolls on a chair

Open your eyes and rub your palms together to generate some heat. Place your warm hands on your eyes for some time. Inhale deeply and take your neck upward and backward, then exhale. Bring your neck downwards

towards your chin. Do two rounds of this neck movement. Pay attention to your breathing, and don’t strain your body. When you’re done, return to a relaxed posture on the chair. Inhale-Exhale Pose 3: Chair Neck Rolls B

Chair yoga neck rolls to the side.

Now we move on to the second part of the neck rolls routine. From the center, take your neck towards your right shoulder, then exhale before bringing it back to the center. Next, take the neck towards your left shoulder, inhaling and exhaling as you return to the center. This pose does wonders to your nervous system while also helping to free up blockages around your upper spine. Inhale-Exhale Pose 4: Chair Neck Rolls C

Clockwise and anticlockwise neck rolls

Pause briefly after releasing your neck from the neck roll pose above as you get ready to enter a new posture. Take deep breaths through your nostrils as you return to the center. Move your neck in a clockwise direction, then in a counter-clockwise direction. Do two rounds each for this, with two breaths for each round. Rotating the neck this way helps free up tension around your neck and shoulders, literally taking the weight off your shoulders! Inhale-Exhale Pose 5: Chair Seated Shoulder Circles

Chair seated shoulder circles

Return to the center resting position after releasing from the neck rolls. Now place your palms on your shoulders close to the base of your neck. Extend your spine as you sit straight, then bend your elbows. Make a circular motion with your arms, rotating clockwise and counter-clockwise. Do two rounds in each direction and take two breaths in each round. Note that you don’t have to take your arms high; bend them slightly at the elbows and rotate them to a comfortable level. Inhale-Exhale Pose 6: Chair Seated Side Stretch Pose

Seated side stretch pose on a chair

Return to a relaxed position and take a few breaths. Now inhale and raise your right arm upwards towards the left side of your body as far as you can. Tilt your chest and neck slowly towards the left. Exhale deeply at this point and take in another breath. Remain in this position for a few more seconds while breathing. Now return your arm towards the chair and relax your neck

and shoulder. You can repeat this arm movement one more time. Make sure you don’t tilt your body too much to the point of losing balance. Inhale-Exhale Pose 7: Chair Seated Side Stretch Pose II This is the opposite of Pose 6 above. Repeat all the above motions with your left arm while keeping your right hand down to hold the chair. Move slowly for the best effects, and ensure that you maintain balance. Inhale-Exhale Pose 8: Chair Seated Twists

Chair seated twists illustration

Return to a relaxed and comfortable position. Next, hold the chair with both hands and inhale. Turn slowly towards the right, twisting your body from the hips up to gaze behind you, then exhale completely. Stay in this position for the duration of 1 more breath before releasing slowly and returning to a relaxed position. Do two rounds of this move towards the right before switching to the opposite side and repeating the same motion. Inhale-Exhale Pose 9: Chest Expansion In Chair

Chest expansion chair yoga pose

Return to the center and relax your spine and shoulder, keeping your breath calm and slow. Hold the back of the chair with your hands from behind, then raise your chest upwards and outwards. Try to lift your neck to gaze up a bit. You can repeat this motion two or three times, paying attention to the movement of your body and the stretch in your lower spine. Inhale-Exhale Pose 10: Hands Up Chair

Hands up chair yoga pose

Return to a comfortable position and take a few breaths here. Now, take a deep breath and raise your arms above your head to open your chest and stretch your shoulders. Exhale once in this position and remain with your hands up for about two breaths. If taking both hands up at the same time seems difficult, do the pose with one arm at a time. You can raise the arms to any height or even with a bent elbow if you want. Inhale-Exhale Pose 11: Head Up Chair

Head up chair yoga pose

From a relaxed position, bend forward to flex the hips and bring your arms down towards your legs. In this position, gaze upwards by tilting your neck up. Make sure that there isn’t excess pressure on your chest and abdomen when you bend forward. Hold this position for about four slow breaths or just as long as you’re comfortable with it. Inhale-Exhale Pose 12: Chair Pigeon Pose

Seated pigeon yoga pose

Return to a relaxed position and sit comfortably. Now inhale deeply, raise your right leg gently and place that ankle over your left thigh. Sit as straight as possible in this position for at least two breaths, then release slowly. Inhale and exhale before repeating the same process with the other leg. If you cannot bring your leg all the way up, there’s a variation of this exercise you can do. When you pick your leg up, hold it in your hands and press the thigh as close to your chest as you can. Hold this pose for about 2 to 3 breaths and release. You can repeat the pose if you feel like it. Inhale-Exhale Pose 13: Hands Chest Chair

Relaxed resting position

Now we’re returning to the relaxing or cooling-off poses. To get into the Hands Chest Chair pose, relax your arms, chest, shoulders, and lower back. Next, raise your hands and bring them close to your chest. You can also close your eyes to better connect and relax. Hold this pose for about six breaths while you meditate.

Inhale-Exhale Pose 14: Seated Cactus Arms Together

Seated cactus arm pose

Return to a center position. Next, raise your arms to shoulder level while bending them at the elbow. Pull out towards the sides slightly till you feel the stretch on your chest. Inhale as you open the arms wider to expand the chest while focusing on keeping the spine straight or extended. Stay in this position for about 2 to 3 more breaths before releasing your arm again and bringing it

down to your side. You can repeat this if you feel comfortable. Inhale-Exhale Pose 15: Hamstring Stretch With Strap Chair

Hamstring stretch with strap

For this pose, you’ll need a yoga strap to help give your legs a gentle massage. Place the strap around your left foot and tighten it while holding on to the other end of the strap. If there’s an instructor or anyone else close to

you, you can get the person’s help to place the strap on your feet. Use the strap to raise your left foot off the floor and extend your leg. Try your best to remain firm in your seat with your hips and lower back still on the chair. Raise the leg just as high as you can manage comfortably. Hold this position for about 2-3 breaths or more if you can. Remove the strap and take a deep breath before placing it around your right foot and repeating the same movement. Inhale-Exhale Pose 16: Chair Cat Cow Pose

Cat cow pose on a chair

Return to the center position and relax by taking a few breaths. To get into this next pose, sit firmly with your buttocks comfortably positioned on the chair. Now inhale and grow into the seated cow pose. This involves throwing your chest out and taking your shoulders behind. Next, exhale and bring your chest, shoulders, and face inwards, then pull your tummy in. Repeat this pose for the duration of about four breaths. Release and relax your body, returning to a straight sitting position. Inhale-Exhale Pose 17: Hands Chest Chair

Relaxed resting position

To end this chair yoga sequence, return to the Hands Chest Chair sequence. This helps you relax and focus on your breathing alone. In this position, close your eyes and keep your shoulders and chest aligned. Pay attention to the smooth flow of breath through your nostril. You can end the session with a Bhramari Pranayama breathing exercise. To do this, inhale while closing your eyes and ears with your thumb. Exhale

slowly with your mouth closed, creating a sound at the back of your soft palate. This should sound like a low bee hum that creates a vibration within your body that brings your entire body to relax. Repeat this about 8-10 times. This entire chair yoga sequence can be repeated about four to five times a week, depending on your capacity.

Chair Sun Salutation Theme: Deep stretch routine to achieve the same results as the conventional sun salutation yoga sequence but with the support of a chair. Focus: Upper and Lower body Level: Beginner Level Duration: 30 mins Overview The Chair Sun Salutation is a variation of the classical Sun Salutation Yoga Routine. However, in this case, the entire sequence will be completed on a chair. This makes it perfect for the elderly, people with mobility issues, or any type of disability. This chair sun salutation yoga sequence will also work great for people who spend a lot of their time working while sitting at a desk. The routine is a great way to give the body a gentle stretch after being seated for several hours. Now we’ll go over the different poses and cues in this routine and how to transition between them. Chair sun salutation sequence: poses and cues As explained earlier, this sequence is similar to the Classical Sun Salutation. It has been modified to make it less stressful for seniors and other less active practitioners to practice safely. The routine should be done while seated on a strong and sturdy chair. Start…Inhale-Exhale Pose 1: Hands Chest Chair

Relaxed resting position

To get into this pose, sit on the chair with your feet brought close to each other, then join your hands in front of your chest in a “Namaste” gesture. Make sure you’re sitting straight without your torso touching the back of the chair. You should also keep your thighs parallel to the floor with both feet touching the ground (you can use support if you have to). Close your eyes and control your breath to a slow deep pace. Pay attention to your chest and abdomen movement as you inhale and exhale. Maintain this position for at least six breaths.

Inhale-Exhale Pose 2: Hands Up Chair

Hands up chair yoga pose

Inhale deeply, move your hands from the resting position near your chest and raise it above your head. Your palms should remain in a Namaste position. The arms should be extended as far above your head as is comfortable for you. Take your gaze up slightly as well, or look straight ahead of you. Maintain this position for about four breaths. Maintain awareness of your breath and your surroundings. Keep your feet planted firmly on the floor, and your thighs should be together. Make sure only the upper part of your body from the hip upwards is involved in this pose. Inhale-Exhale Pose 3: Seated Forward Fold Pose on Chair

Seated forward bend pose

From the initial hands-above-head position you were in, exhale and bend your body forward at the torso. Bring your arms close to your feet. In this position, your entire torso should rest on your thighs, and your chins should be brought close to your knees. Breathe slowly as you push your torso closer to your thighs. This should stretch your shoulders lightly as you place your entire palms on the floor (you can also place your hands under your knees if it is comfortable for you.) in this position for four breaths. If this pose seems too difficult and you find it hard to breathe, you can place a cushion on your thighs before bending forward. Inhale-Exhale Pose 4: Seated Low Lunge Variation Chair

Woman holding legs up in a seated position

Moving up from the previous pose, take a deep breath, raise your torso, and sit straight in the chair. Raise your right leg as you inhale again. Hold your right thighs in your hands with the knees bent. Press the thighs of the raised legs towards your chest. Balance the leg you’re holding in your hands well

and ensure the other foot is planted firmly on the floor. Gaze straight ahead. Hold this pose for the duration of 6 breaths. Repeat with the other leg. Inhale-Exhale Pose 5: Knee Head Down Chair

Inhale and exhale as you press your thighs closer to your body. Next, bring your face towards your knees until your nose has now come to rest on it. This

should flex your neck muscles. Rest your back on the chair completely, and ensure your foot on the floor is firm, so you don’t slip down. Maintain this pose for about six breaths. Inhale-Exhale Pose 6: Hands Up Chair

Hands up chair yoga pose

Release your thigh and gradually return to the Hands Up Chair Pose. Stretch your arms high above your head and place your feet firmly on the floor. Maintain this pose for the duration of six breaths. You can try to stretch deeper this time. Inhale-Exhale Pose 7: Seated Forward Fold Pose on Chair

Seated forward bend pose

Exhale and gradually go down to the head down chair pose again. Maintain this pose for the duration of 5 breaths or for as long as it is comfortable for you. Inhale-Exhale Pose 8: Seated Low Lunge Variation Chair

Woman holding legs up in a seated position

Take a deep breath, then do the Seated Low Lunge Variation Chair pose, this time with your left leg. Press the thigh close to your chest and remain in this

pose for about six breaths. You should notice a slight stretch on the hips, hamstring, knees, and ankle of your left leg. Inhale-Exhale Pose 9: Knee Head Down Chair

Bring your left knee towards your face and bring your head down till your nose makes contact with the knee. Hold your shin like this for the duration of

six breaths. Inhale-Exhale Pose 10: Hands Up Chair

Hands up chair yoga pose

Release your body from the previous pose and return to the hands-up chair pose. Maintain this pose for a duration of eight breaths or longer if you can. Inhale-Exhale Pose 11: Seated Forward Fold Pose on Chair

Seated forward bend pose

Breathe out, then gradually lower your body to go into a head down chair pose. Push your torso into your thighs as much as you can as you press your hands towards the floor. Stay in this pose for the duration of eight breaths or more if you can. Inhale-Exhale Pose 12: Hands Up Chair

Hands up chair yoga pose

This is the final pose in the sequence; you can do the pose as you inhale and

stretch your body upwards. Hold the posture for about ten breaths depending on your comfort level. You can repeat this sequence if you like, modify it accordingly, or it is a part of another routine along with other chair poses.

Chair Yoga: Chair Moon Salutation Theme: Gentle and seated version of the classical moon salutation designed aimed at nurturing the feminine energy Focus: Hips, Pelvic Floor, Shoulders Level: Beginner Level Duration: 30 mins Overview As the name suggests, this workout is a simple variation of the traditional moon salutation (Chandra Namaskar). This sequence is ideal for senior citizens or pregnant women. It can also be included as part of a postnatal yoga routine. As a variation of the conventional moon salutation, the Chair Moon Salutation can help cool the body and bring soothing relief or healing. Each pose is aimed at creating breath coordination. The poses can also be modified to your preference or comfort level if you find them too challenging to pull off. Chair Moon Salutation yoga: poses and cues The Chair Moon Salutation sequence is meant to nurture feminine energy. So focus on the breath, the softness of your movement as well as the overall flow. To begin, sit on a comfortable chair with your feet firmly grounded on the floor. Inhale-Exhale Pose 1: Seated Palms On Belly Chair

Seated palms on belly chair yoga pose

Sit up in your chair with your back, shoulders, chest, and chin extended. Bring your hands to your naval and place your palms on your stomach. Focus on your breathing as you inhale deeply and take long, controlled exhalations. Maintain this for about six breaths. Inhale-Exhale Pose 2: Chair Upward Hand Stretch Pose

Seated hands upward stretch pose

From the initial position, raise your arms above your head and interlock your hands. Sit up and extend your shoulders and chest. Inhale and exhale as you maintain this pose for the duration of one or two breaths. Inhale-Exhale Pose 3: Goddess Pose On Chair

From the initial position, bring your hands down close to shoulder level as you inhale. Spread your feet apart as you exhale, taking the hips through an external rotation. Retain this pose for the duration of one breath.

Inhale-Exhale Pose 4: Extended Side Angle Pose Variation Elbow Chair

Extended side angle pose on a chair

Start by turning your right foot outwards while keeping the right thigh of that leg rested on the chair. Extend the left leg outwards, then raise your right arm and stretch. Raise your head slightly so you’re looking up. Maintain this pose for the duration of 1 breath. Inhale-Exhale Pose 5: Extended Side Angle Pose Variation Elbow Chair

Extended side angle pose on a chair

From the initial position, release your stretched right hand and bring it down to rest on your right thigh. Now raise your left arm over your head, and maintain this pose for the duration of one breath. Inhale-Exhale Pose 6: Warrior Pose I Chair Variation

Warrior pose on a chair

From the previous pose, inhale deeply, then turn around, placing your right thigh on the chair seat, with your left leg stretched behind you – toes on the floor, as pictured above. Raise both arms overhead, as shown, and hold for one full breath. Inhale-Exhale Pose 7: Gate Pose On Chair

Gate pose on a char

From the previous pose, turn around so your body now faces the front. Keep your right leg extended to your right while the left leg remains at the center. Your arms should be down on your side. Move slightly to the edge of the chair with your body towards the right. Now raise your left arm upward and extend it so it goes over your head towards the right. Your right hand should be resting on your right shin in this position. Exhale as the pose stretches the side of your body. Stay in this position for the duration of one breath.

Inhale-Exhale Pose 8: Gate Pose On Chair

Gate pose on a char

Release your body to return to a relaxed pose. Take a big breath, then stretch your left leg out to the left. Raise the other arm over your head and stretch your body towards the right side. Extend your left hand to rest on your left shin. Stay in this pose for the duration of one breath. Inhale-Exhale Pose 9: Warrior Pose I Chair Variation

Warrior pose on a chair

From the previous pose, inhale deeply, then turn around, placing your left thigh on the chair seat, with your right leg stretched behind you and your toes on the floor, as pictured above. Raise both arms overhead, as shown, and hold for one full breath. Inhale-Exhale Pose 10: Extended Side Angle Pose Variation Elbow Chair

Extended side angle pose on a chair

From the previous pose, bring your left raised arm down while the right one continues to rest on your right thigh. Maintain this pose for the duration of one breath. Inhale-Exhale

Pose 11: Extended Side Angle Pose Variation Elbow Arm Chair From the initial pose, raise your left arm so it stretches over your body. Twist your torso so your face now looks up into the raised arm. Maintain this pose for the duration of one breath. Inhale-Exhale Pose 12: Goddess Pose On Chair

Goddess Pose

From the initial position, drop your arms and return to a center position on the chair by turning your hips inwards. Keep your hips apart and raise your arms to shoulder level with the elbows bent. Inhale and exhale as you sit in the Goddess Pose Inhale-Exhale Pose 13: Chair Upward Hand Stretch Pose

Seated hands upward stretch pose

From the initial position, raise both of your arms. Now, bring your hips together as you center yourself on the chair. Stay in this position for the duration of one breath. Inhale-Exhale Pose 14: Seated Palms On Belly Chair

Seated palms on belly chair yoga pose

From the initial position, drop your arms and rest them on your navel area.

Sit up in your chair and relax for the duration of 6 breaths. This relaxation pose is the final position for this sequence. However, you can repeat the sequence if you want to.

Chapter 6 – Intermediate: Chair Yoga Poses “Yoga is not about touching toes, it is about what you learn on the way down” – Jigar Gor As you start to get a lot more comfortable with the beginner chair yoga poses that you have learned so far and follow the sequences highlighted in the previous chapter, now might be the time to start incorporating some intermediate poses into your routine. In this chapter, you will be introduced to some new chair yoga poses. However, they’ll be of intermediate difficulty. Intermediate-level yoga incorporates postures that involve a lot more twisting and requires balance. These will help you build on your quad strength and increase the flexibility of your hamstring. You’ll find some of these poses to be quite easy. However, there will be a few that will be nearly impossible for you. But you don’t have to worry or get discouraged when you encounter these difficult poses. Always remember that yoga is a process, and the “intermediate” category has no rigid borders. You can always improve your flexibility and strength but falling back to the beginner poses when you feel too exhausted is not a bad idea.

Half Moon Pose With Chair

Half-moon pose with chair

Half Moon Pose With Chair is a type of standing chair yoga pose that is a modification of the traditional half-moon pose. The pose trains your balance and teaches proper alignment. Of course, you’ll still need to use a chair for support to make the pose easier for you. This also makes it safe for seniors with weak knees, ankles, elbow joints, and wrists. This pose involves resting your lower hand on the chair while twisting and turning your upper body a little. This opens up your chest and promotes deeper and longer breaths. The half-moon pose with a chair is a restorative pose. It can help relieve tension in the joints and muscles. It also helps

practitioners recovering from sickness or surgery regain their energy both physically and mentally. Target muscles Arms and Shoulders, Upper Back, Core (Abs), Biceps and Triceps, Glutes, Hamstrings, Chest, Hips, Hips-External, Quadriceps Steps With your chair seat facing you, stand close to the outer edge of your mat with your hands on your hip. Bring your right foot forward in front of the left. Bend your front knee to lower your right palm on the chair seat. Your hand should be placed at the center of the seat for balance. Straighten your front leg from the bent position it was in before. This should raise the back legs. Open your body to the side. You can keep your left hand on your hip, or you can raise it if you want the pose to be more challenging. Center the bulk of your weight over the standing leg. The hand on the chair should be under your shoulder. This way, you’ll not be leading too heavily into the hair. To return to a standing position, bring your left hand back to your hips (if you raised it before), bend your front knee, then gently shift your weight back to both feet. Now move to the other side of your mat and repeat the same motion, this time with your left foot forward and your left palm on the chair while the other hand is on your hip or raised. Return to the standing position after 2-3 breaths or for as long as you’re comfortable. Benefits of the half-moon pose with chair pose It works great for students who are weak or stiff and are just starting to learn balance in yoga. It helps to stretch and tighten the hamstrings Improves balance and strength in your core, arms, shoulders, and lower back muscles It is a restorative pose, and it can help heal weak joints in the ankles, knees, and elbows It can help destress your upper body while relieving back pain and

stiffness in the upper back Broadens the chest and shoulders, and this encourages longer and deeper breaths Cooling and calming in nature. This pose can be beneficial for people suffering from insomnia, depression, and other psychological conditions.

Seated Wide-Legged Forward Bend Pose

The pose involves bending forwards with your legs wide apart while using the chair as support. It is best done using a chair without arms. This way, you can stretch your legs wide without obstruction. You can either place your palms on the floor or use supporting blocks to make the pose safer and more comfortable. The seated wide-legged forward bend pose is a great exercise to give your inner thighs as well as the joints of your hips and knees a good stretch. This pose is also beneficial to your spine, shoulders, and neck. It is an easy, intermediate practice designed to focus on different body parts that are usually tensed up by routine daily activities.

Target Muscles Upper back, hips, pelvic Steps Sit at the center of your chair and extend your legs out to the side. You can place your feet flat on the ground or bring the heels into the ground while raising the toes. Sit comfortably with the bones of your seat pressing into your chair, keeping your feet and knees oriented in the same direction. Inhale deeply and as you exhale, bend forward from the hip and press into the heels of your feet. Bring your body forward until your hand touches the floor or the blocks (if you’re using them. Bring your body forward and as low as you can comfortably get. Rest here with your body pressing into your palms. You can also extend the legs out if you want but make sure you’re as stable and comfortable as possible. To come out of the pose, walk your way up gradually. Do not rush yourself to avoid vertigo or dizziness. Benefits of Seated Wide-Legged Forward Bend Pose This routine is an effective way to relieve tension in your upper back and the lower body. It stretches the muscles around your knees, hips, and lower back. The pose can help release stiffness or tension in the neck, shoulders, and back. This will help you feel lighter and more relaxed. Using the chair for support makes the routine easier for beginners A soothing restorative practice perfect for those recovering from trauma or sickness that may have been bedridden for several days. Decompress the mind and body by calming your nervous system.

Boat Pose Variation On Chair

Boat pose on a sturdy chair

The boat pose on a chair is a variation of the conventional complete boat pose, which is typically done on the floor. As the name suggests, you will be using a chair as a prop for this pose. Seniors who are unable to sit on the floor will find this modification just as impactful. The main muscles that this pose targets are the core muscles. This makes the pose an efficient preparatory pose for athletes looking to train to improve their core strength. Seniors that are looking to maintain strong abdominal muscles will find this pose helpful as well. The Boat Pose Variation on the chair works as a restorative pose as well, so it can be included in therapeutic yoga. To do this pose, pay attention to the height of the chair. The higher the chair, the more pressure on your core muscles, and this can make the pose tougher than it is meant to be. The chair should be at a comfortable height for your comfort and safety. Target muscles Core (Abs), arm, and shoulder

Steps The seated mountain pose is the starting point for this pose. Make sure you’re seated comfortably with your sit bone sinking as deep into the chair as you can go. Inhale, lengthen your spine, and roll back your shoulders to relax your neck. Grab the sides of your chair with both hands. The correct position of the hands is right behind the buttocks. Four of your fingers should be curled under the chair while the thumb is placed at the top of the chair. This will place the bulk of your weight on the outer edges of your palms. Keep your upper body in a neutral position, with your chest broad and shoulders dropping behind. Exhale and lift your feet off the mat while keeping your knees bent. Squeeze your inner thighs or cross the ankles to keep your legs together. Raise the knees until it is in line with the chest but without touching the torso. Your ankles should be aligned with the seat of the chair. Inhale deeply and try to draw your abdomen in by lengthening the spin. This will also help bear the weight of your leg. Your body should lean back naturally when you do this, keeping the chest open as you engage your abs. Your hands on the chair will also help with balancing and reduce pressure on the lower back. Make sure you don’t curl your lower back up in this pose. Remain in this pose for about 3 to 4 breaths. Release the pose and return to the resting position gently. Pay attention to how your body feels on the return to the seated position. If you feel the tension in your neck or back, it means your upper back was curved during the posture. Do neck rolls to relieve neck tension or a chair cat-cow pose to help with the upper back discomfort. Benefits of the boat pose variation on chair pose This pose is a great way to work your core and abdominal muscles It helps to keep the body strong and keeps the mind clear It helps to build energy in the body, especially after spending long periods in your seat. An efficient preparatory pose for other types of core workouts.

Humble Warriors Pose

Humble Warriors Pose

The Humble Warrior Pose on a chair is a type of sitting forward bend pose that combines both hips and chest opening poses. It stretches the hamstrings and opens the hips up, helping practitioners to draw their focus inwards. The pose is an advanced variation of the warrior pose II yoga pose, and doing it on a chair helps to ensure convenience for seniors and those recovering from a sickness or surgery. It works for multiple muscle groups at the same time while also helping you maintain flexibility and build core strength. Target muscles Arms and Shoulder muscles, lower back muscles, upper back muscles, biceps and triceps, core (abs), hamstrings, hips, chest, neck, pelvic, and quadriceps. Steps Start in the seated mountain pose position and relax your body. You

can sit at the front of your chair, in which case you will be stretching your foot to the back under the chair. Alternatively, you can sit to the side of the chair, so you’ll have space on the side to stretch your leg. Stretch your legs back to whatever distance you find comfortable. You should be resting on the balls of your back leg with the heels raised. Press into your feet and take your hands to your hips. Alternatively, you can clasp the hands behind your back or place them on your lower back. Inhale deeply and roll your shoulders up, back, and down, lifting your chest a little as you do so. Now, as you exhale, bend your torso over your right leg. You can bend as far as you find comfortable. Ensure that your leg remains grounded for support and breath. Slowly come up as you inhale and return to the seated mountain pose. Benefits of the humble warriors pose It targets and stretches various muscle groups at the same time It is a balancing pose that helps to train the muscles around your spine to hold your body in balance It strengthens various muscle groups and improves the range of motion Forward bend poses encourage awareness and focus It requires concentration, and it helps to keep the mind open, stable, and calm Forward bend poses like this help to bring a supply of blood to the head, neck, and face

Tree pose knee on a chair

Tree pose knee on a chair

The tree pose is an intermediate-level yoga position that helps to build stability and improve posture. The pose targets various muscle groups, including the core, lats, and shoulders. The chair yoga version of this pose is particularly helpful for those struggling with balance. In addition to using the

chair for additional support and balance, you can also use a wall as an extra pop. Standing with your back against the wall or just a few inches away means you can easily lean your back against the wall if you start to feel unsteady. The chair also provides extra support for your raised legs which makes it easy for someone experiencing weakness in the legs to do this pose. Another helping variation that makes this pose easier is to put your hands in a prayer position instead of raising them overhead like the conventional pose. This helps to improve balance. You can also bring the hand all the way down to the side of your body or place it flat on the wall for support. Target Muscles Knees, Hamstrings, Hips Steps Start by standing beside your chair. The front of the chair seat should be facing the right side of your body. In the starting position, your big toes should be touching each other while your heels are slightly apart. Bend your right knee and bring it to rest on the chair by the side. The sole of the right foot should rest against your left thighs. Now move your hands to your hips to balance your body. Make sure your standing foot is pointing straight ahead. Keep the hips square, and don’t rotate your hips. While holding your legs that way, bring your hands up to a prayer position on your chest. Hold this pose for 2 to 5 breaths. To exit the pose, exhale and gently slide your foot back down to return to the starting position. Benefits of Tree pose knee on a chair It can help improve balance and posture This pose increases general body awareness The tree pose knee on the chair builds stronger core muscles It is great for balance, confidence, and general mental well-being.

Downward Facing Dog Pose Variation Chair

Downward facing dog pose with a chair as support

This pose is a chair variation of the downward-facing dog pose. Although it is a chair yoga pose, it starts from a standing position rather than in a seated position. However, you will still be using the chair as a support for your upper body. Make sure you stretch your spine and open your entire body with this pose. You should also maintain slow and deep (but gentle) breathing throughout the pose. Target Muscles Hamstrings, hips, lower back, calves, shoulders, neck, and chest. Steps Stand in front of your chair with your body facing the chair seat. You should stand a distance of about four feet away from the chair.

From this standing position, inhale and raise your arms. Now exhale as you come forward, bending from the hips and extending your arms as you reach for the chair in front of you. Inhale and loosen your body in contact with the chair. Stretch your arms, shoulders, upper back, and spine using the chair as support Remain in this position for the duration of 6 breaths while going deeper each time you exhale. Release to return to the standing mountain pose. Benefits of the Downward Facing Dog Pose Variation Chair Extending the spine with this pose is a great way to ease stiffness in your shoulders and lower back It releases blocked energy in the body. Can help reduce heaviness It is an effective pose to boost immunity and general body health.

Standing Tabletop Pose With Knee To Nose Chair

Standing tabletop pose with legs stretched backward

This standing pose is done with the support of a chair, and it promotes strength and stability. The flow involves folding and extending the leg back. This is a great way to exercise the muscles of your lower back and hips. The pose also promotes flexibility and stability, which makes it great for people who spend a lot of their time seated for several hours during the day. In addition to building strength in the upper body, this pose also works out the neck and shoulder muscles since it involves resting on your arms and bending your neck. Target muscles Lower Back, Core (Abs), Gluteus, Hamstrings, Hips, Hips-Internal, Knees. Psoas and Quadriceps Steps Start this pose in the standing mountain pose. Inhale as you bend from the standing position to place your hands on the chair in front of you. Extend the hands so they are straight under you, then bend your head and neck slightly. Next, extend your right leg behind you, and take the foot back as far as your body can take while holding the chair for support. Keep your other knee straight throughout the motion. Bring the right leg back towards your head and bend it. Take it back again, extending it out to the back and holding this position for about six breaths. Use the chair for support by pushing your hands into it. Ideally, you should be gazing down, but you can also gaze up or straight in front of you. Release after six breaths and return to a resting position. Repeat the same range of motion for the other foot. Benefits of standing table top pose with knee to nose ● Opens up and strengthens your lower back muscles ● Improves the flexibility of your hips ● It builds stability and core strength ● This pose is a great way to build strength in your lower body ● Improves the strength and balance of the leg muscles.

Upward Facing Dog Pose With Chair

Dog pose on a chair

This creative yoga pose is a variation of the dog pose with a specific focus on flexing the muscles of the back. The pose can be included as part of a chair yoga sequence for seniors, yoga for backbends, office yoga, and so on. The upward-facing dog poses with a chair can help practitioners suffering from backache and stiff back caused by long hours of sitting. Since you will be resting the bulk of your weight on the chair, you must choose a chair that is firm and heavy enough to take your body weight. You may also place the chair against the wall for added support, especially if you’re new to the pose. Target Muscles Arms and Shoulders, Lower Back, Middle Back, Biceps and Triceps, Core (Abs), Chest. Psoas. Quadriceps

Steps Stand about 4-6 feet in front of the chair with the seat facing you. Bend forward and place your hands on the chair. Hold the edges of the seat with your hands. Adjust backward with your body at an angle of about 45 degrees from the ground. You should be standing on your toes at this point and feeling a slight stretch on your calves, hips, and hamstrings. Inhale deeply and raise your chest slowly, taking your torso in a backbend. You should feel a stretch in your arms and shoulders as you bend backward. If you feel comfortable enough, you can raise your head to gaze up. Stay in this pose for a few breaths. Try to coordinate your breath as you stretch. Inhale and release your body from the stretch and return to a resting position. You can repeat this one more time or do it for a longer duration if you feel up to it. Benefits of upward facing dog pose with chair This pose can help increase energy, flexibility, and stamina It stretches and strengthens the back muscles It helps to reduce stiffening in the neck, shoulders, arms, and back muscles. Stretching the body with poses like this can help reduce stress and anxiety

Triangle Pose Chair

The Triangle chair pose is a variation of the traditional Triangle pose. Although not a conventional seated pose, it is done with the support of a chair. This pose focuses on general body alignment and helps to achieve a deep stretch of the body. The effectiveness of this pose depends on the

correct placement of your feet, shoulders, and hips. In addition to providing support, using a chair means you can bend forward into this pose instead of just stretching laterally. Target muscles Arms and Shoulders, Core (Abs), Hamstrings, Chest, Hips, Quadriceps Steps Stand in front of your chair with your feet apart. The back portion of the chair should be turned to you. The chair is best positioned at an arm's distance from you-just far enough for you to place your left hand on it. Your left foot should be positioned at a 90-degree angle, while the right foot should be turned inwards at a 45-degrees angle. Inhale and stretch your hand to bring it to rest on the back of the chair. You should feel a deep stretch in the lower side of your hips towards the right. Maintain this position for about eight breaths, then release before switching to the other side. Benefits of the Triangle Pose Chair The deep stretch helps to align the feet, hips, and shoulders to better support the body Strengthens the back and spine muscles It stretches the hips and also helps to strengthen the muscles of the pelvic floor The lateral side pose helps to improve posture and general body toning It helps to open up the chest It helps to release the tension on your side and back muscles

Chapter 7 - Intermediate: Chair Yoga Sequences "Yoga attends to the body, breath, and stillness. It allows you to feel everything you feel, to tolerate every sensation, and to live and move with it." Now that you are familiar with some intermediate-level yoga poses, it’s time to move on to intermediate chair yoga sequences. In this chapter, we will go over a few intermediate chair yoga sequences that you can easily do at home or while working at your desk. Whether you started with the beginner routines and gradually graduated to this point, or you’re starting with this intermediate level, you’re welcome to this new commitment level. In this intermediate chair yoga sequence chapter, we will be increasing the difficulty of the moves. However, we will still maintain a safe and achievable pace for everyone.

The Awakening Yoga Sequence (Simple Trauma Sensitive Yoga Sequence) Theme: Balancing the sympathetic and the Parasympathetic Nervous system Focus: The Spinal cord and the Breath Level: Intermediate Duration: 30 mins Overview This chair yoga sequence is a simple restorative yoga routine for trauma survivors. The routine is designed to be therapeutic and restorative in nature. When done with care and proper instructions, it is gentle on the body while being effective in restoring healing and health. This routine is particularly effective for the mental well-being of trauma survivors as it helps them to release tension from their bodies and relax their minds. Generally, trauma survivors suffer not just from physical imbalances – but also mental ones. By following a carefully-curated yoga sequence like this, you can pave the way for gradual healing. This routine can be combined with other yoga sequences and practiced over a long period for the best results. This chair yoga routine includes nine yoga poses, including twists and bends. Awakening Poses and cues Start...Inhale-Exhale Pose 1: Hands Chest Chair

Relaxed resting position

Start the sequence in a seated position. Take your time to settle and relax in the chair. You should be as comfortable as possible. You can place cushions on the chair to provide extra support for the back, hips, and feet. Bring your palms together in a “Namaste” gesture and draw them close to your chest to enter the “hands chest chair pose.” Leave your eyes open and breathe regularly. Pay attention to your breath throughout the routine and count. You can stay in this pose for the duration of 12 breaths. As you breathe, focus on the sensation of air as it enters your nostrils and establishes a mind-body connection. Inhale-Exhale Pose 2: Alternate Nostril Breathing Chair After the 12 breath counts from the previous pose, relax in your chair. This next pose is a breathing exercise. The idea of this pose is to help open up your nostrils so you can breathe better while doing the rest of the pose in the sequence. To start, place the thumb and ring finger at the tip of your nostrils and breathe with one nostril at a time. Start by closing your right nostrils and breathe through the left; inhale and exhale like this about eight times, then release. Switch your hands to the left nostrils and breathe through the right. Do this for about eight counts as well. You can repeat this alternate nostril breathing if you want. Inhale-Exhale Pose 3: Chair Upward Hand Stretch Pose

Seated hands upward stretch pose

Still in a seated position, raise your arms above your head with your fingers interlocked. This will take you into an upward hands stretch pose. Inhale as

you raise your hands and exhale when you get into the pose fully. Hold your arms up like this for the duration of about eight breaths. Pay attention to the movement of your body as you breathe. The gentle stretching of your arms in this pose should help ease the body of pain, especially in the muscles around your neck and shoulders. These muscles are typically stiff and tight, and this pose can help relieve tension in them. Inhale-Exhale Pose 4: Chair Seated Side Stretch Pose

Seated side stretch pose on a chair

Relax from the previous pose and settle in your seat. For this next pose, raise one arm above your head and bend it towards the opposite side while slowly looking up. Raising your hands slowly this way activates the muscles of your back while also flexing your hips and arm muscles. This pose will help release tightness in the various muscle groups it targets. You’ll also feel your body better with each breath. Ideally, you should look up as you stretch your arm. However, it’s also okay if you cannot look up. Also, if you’re unable to raise your arms all the way up, you can simply raise them to shoulder level. Your other hand should be holding the chair as you raise your arm. Hold this position for the duration of

five breaths. Release and repeat the same motion for the other side of your body as well. Inhale-Exhale Pose 5: Chair Seated Twists

Chair seated twists illustration

While still seated, adjust your sitting position close to the edge of the chair. Keep your feet flat on the floor, and be sure to be as comfortable as possible.

Inhale and exhale as you place your right hand on the chair and the other hand on your right thigh. Turn your torso gently towards the right. You can turn your head to look back if possible, but the main target of the twist here is your spine and chest. This pose helps to open up the chest and relieves tightness in the neck, shoulders, and lower back. Try to remain in this pose for the duration of four breaths. Breathe loud and deep as you connect with your body. Release and repeat the same range of motion for the other side as well. Inhale-Exhale Pause…You can pause briefly at this point and relax your body. Taking breaks in between poses like this will make it feel less rushed and help you maintain control. Remember that this sequence is all about comforting the mind and helping your body recover.

Pose 6: Seated Forward Fold Pose on Chair

Seated forward bend pose

Moving on to the next pose in the sequence, inhale deeply and stretch upwards in your seat. While exhaling, bend your torso and fold your arms under your knees. (OPTION: you can also rest your palms on the floor if this is comfortable.) Your face should be close to your knees or thighs. This forward bend stretches your spine gently. Make sure you’re breathing correctly. Your abdomen should be compressed, and your breathing should be deep and loud. If this pose will be too difficult due to pressure on the belly, an alternative you can explore is to go forward while stretching your arms normally without

pressing your weight onto your belly. Stay in this pose for the duration of five breaths. Release and return to a relaxed sitting position. You can also repeat this pose the second time if you want. Inhale-Exhale Pose 7: Downward Facing Dog Pose Variation Chair

Downward facing dog pose with a chair as support

Release from the previous position and relax your body. You can take a rest if you want. To get into the next pose, stand in front of the chair and face the seated portion of the chair (you can face the back of the chair if you want, but this is less effective).

Inhale deeply and raise your body upwards. As you begin to exhale, bend your body forward until your hands come to rest on the chair. This should stretch your arms and legs gently. This gentle stretch on your arms and hip muscles should help relieve tightness in the hip while also working your legs and feet. Breathe slowly and reply while holding this pose. Note that bending forward and looking down while standing may cause a flow of blood towards the head that some might find uncomfortable. To avoid this or minimize it, you can modify the pose by looking ahead or not bending completely. Hold your body in this pose for a count of 5 breaths or more and release. You can repeat it again if you want. Inhale-Exhale Pose 8: Warrior Pose II Chair

Warrior pose variation on a chair

The Warrior Pose II is a power pose that can help build balance and body strength and improve your confidence. While this pose is typically a standing pose, it is still great for balance and strength when practiced in a seated position as part of a chair yoga sequence. Sit at the edge of the chair and spread one leg to the back while keeping the other one folded. Extend your arms out at shoulder level while looking straight ahead of you. If raising and spreading your hands will be too uncomfortable, you can try a variation of this pose that involves keeping your arms at rest on your side. Take loud and deep breaths and maintain this position for about four breaths before releasing. Turn towards the other side and repeat the same pose. Inhale-Exhale Deep rest…As you come towards the end of the sequence, take a long rest. No pose should be done during this rest. Just sit comfortably and breathe deeply. Pose 9: Seated Forward Fold Pose Two Chairs

As the name suggests, you will need two chairs for this pose. Seat on one chair and place the other chair in front of you with the back of the chair turned to you. Rest your arms on the back of the chair and relax, breathing slowly and deeply. This pose further helps to relax your entire body. If you are not comfortable doing this pose, you can simply sit and relax with your hands resting on your thighs or in a Namaste gesture, as you did at the beginning of the sequence. And with that, we’ve come to the end of the sequence. Remember that you can add more poses to the sequence or vary each one as you find comfortable.

Desk Yoga: Corporate Yoga Or Yoga Sequence At Your Desk Theme: Connect, Balance and Center your body while at the Work

Focus: Full Body Props: Chair, Level: Intermediate Duration: 45 mins Overview Most people spend hours of the day seated while at work. A sedentary lifestyle like this is unhealthy and might even be counter-productive in the long run. Chair yoga makes it easy to get some much-needed workout at work without necessarily getting out of your seat. This intermediate chair yoga routine is specifically designed for those who want to maintain a healthy work-life balance. The routines covered in this sequence are designed to relieve stress, tension, and anxiety while at work. They can be practiced by anyone, irrespective of age and body type. Desk Yoga Poses and Cues Ideally, the routine lasts for 45 minutes, but you can modify the duration based on the amount of time you have. Doing desk yoga like this is a great way to break the monotony of work. You can do this alone or with other yoga-loving colleagues in your workplace if it is permitted. You don’t need any other prop for this sequence apart from your chair and probably blocks if necessary. Start….Inhale-Exhale Pose 1- Chair Mountain Pose Start the flow in a chair mountain pose position, which will be the default position from where you’ll enter most of the poses in this sequence. Seat on a comfortable chair with your feet rested firmly on the ground. Keep your knees and feet together, and push your chest out with the shoulders slightly to the back. Raise your chin up and keep your face straight ahead. In this position, start with normal breathing. Take about four breaths normally, paying attention to your breathing and trying to slow it down to a soft and deep level. You can place one hand on your bellow and chest to monitor their movement as your breath. Expand your abdomen to take in air and contract it as you breathe out. Pay attention to your inhalation. You want your breath to be smooth and deep. You should also be aware of the breathing sensation as air passes through your nostrils and travels into your chest. Continue like this for about 12 breaths or more, bringing your body to a relaxed state.

Inhale-Exhale Pose 2-Mountain Pose Raised Hands Chair

Seated mountain pose with hands raised

This next pose is a warm-up for your arms and shoulders. The goal of this warm-up flow is to coordinate your breath and improve your movement. You

can repeat this flow up to four times before moving on to the next poses. To start, inhale and raise your arms up, then interlock your arms. Next, inhale as you bring your arms to your side gradually till it drops to shoulder level. Exhale slowly with your arms still at your side at shoulder level. Inhale and raise your arms again and exhale as you interlock your hands. Finally, inhale as you drop your arms to your side to shoulder level and exhale while keeping your arms on your side at shoulder level. Repeat this flow for about four rounds before moving on to the next pose Inhale-Exhale Pose 3: Chair Upward Hand Stretch Pose

Seated hands upward stretch pose

Exhale as you extend your arms up with the fingers interlocked and the palms facing up. Extend the arms as much as you can. You should feel a stretch on your shoulders, chest, and upper back. Inhale-Exhale Pose 4-Seated Cactus Arms Chair

Seated cactus arm pose

Inhale slowly as you bring your arms down to shoulder level and enter a Seated Cactus Arms Chair pose. To do this, bring your upper arms to a position parallel to the floor and keep your forearms perpendicular to the upper arms. Inhale and stretch your arms. You should feel a stretch on your shoulder blades, chests, and arms if you keep your arms strong and tight. Inhale-Exhale Pose 5-Seated Torso Circles

Seated Torso Circles

This pose is a warm-up for your lower back and hips. It is also known as Sufi Grind. To start, sit in the mountain chair pose, then place your hands on your knees and extend your spine upwards. Relax as you exhale, then inhale as you bring your torso towards the left side of your body. Bend your body as close to your left knee as you can, then gradually move towards the center and then the right in a circle. Exhale when you complete the motion then and lift your torso, this time from the right side. Move in circles like this for about four breaths, then repeat the motion in the opposite direction. Release and relax your body as you return to

the seated Mountain Pose. Inhale-Exhale Pose 6-Chair Seated Twists

Chair seated twists illustration

Sitting comfortably in your chair, take a few rounds of breaths. Now turn your body slightly, placing your right hand on the back of the chair while your other hand remains on your left thigh. Inhale as you slowly turn your body to the right. This motion will twist your torso from the hips as you gaze

behind you. Stay in this position for the duration of 6 breaths. You should feel a gentle stretch in your neck, upper back, lower back, hips, and abdomen. Release after six breaths and return to the center position. Inhale deeply and repeat the same motion for the left side of your body. Release and return to a relaxed position at the center of your chair. Inhale-Exhale Pose 7: Hands Up Chair

Hands up chair yoga pose

From your relaxed position at the center of the chair, inhale deeply and raise your arms above your head. This should open your chest and stretch your shoulders and arms completely. The gentle stretch of the arms also helps to get your heart pumping more efficiently and stimulates your nervous system. Inhale-Exhale Pose 8 – Cobra Pose Chair

Cobra pose on a chair

Inhale deeply and sit at the edge of the chair. Now, stretch your hands backward to hold the back of the chair without turning your body. Next, bend your neck to the back. This pose will help stretch your neck, shoulders, and back muscles and relieve stiffness. Inhale-Exhale Pose 9 – Chair Cat Cow Pose

Cat cow pose on a chair

Exhale and release your hands from the previous pose to return to a resting position. Now place your hands on your knees and lock your chin to come into the cat pose. Inhale deeply and push your chest out while taking your shoulders back to come to the cow pose. This pose stretches your spine and the muscles around it, allowing energy to flow more easily. Inhale-Exhale Pose 10 – Chair Pigeon Pose

Seated pigeon yoga pose

This pose is a deep stretch for your deep tissues. From the seated mountain pose, inhale and bring your right foot over your left knee. This should flex your right hip slightly. Now exhale as you push your right thigh down using your right hand. You should feel a slight stretch on your inner thighs and upper hamstrings. Stay in this pose for the duration of breaths, and keep your back as straight as you can throughout. Inhale deeply and return to the seated mountain. Now repeat the same motion for your left foot, bringing it over the right knee. Stay in this position for six breaths to extend your spine. Inhale-Exhale Pose 11: Downward Facing Dog Pose Variation Chair

Facing dog pose with a chair as support

This pose stretches and opens up the entire body. To do this, stand in front of the chair, facing the seat of the chair directly. Stand at a distance of about four feet from the chair. From this position, inhale and raise your arms up. Exhale as you bend forward at the hips and extend your arms till it reaches the chair. Inhale and loosen your body. Extend your upper body and stretch as much as you can while using the chair as support for your hands. Stay here for the duration of 6 breaths, going deeper each time you exhale. Release as you return to the standing mountain pose. Inhale-Exhale Pose 12: Upward Facing Dog Pose With Chair

Still standing in front of your chair in a standing mountain pose, extend your arms upwards and come forward towards your chair. Stretch your arms and bring them to rest on the chair. Now push your body into the chair and raise your chest and shoulders. Make sure you stay balanced on the chair as the pose stretches your legs, shoulders, and chest muscles as your arm pushes into the chair. Stay in this pose for about six breaths, going deeper with the back bend as you inhale. Release and return to the standing mountain pose. Inhale-Exhale Pose 13: Standing Table Top Pose With Knee To Nose

Standing tabletop pose with legs stretched backward

To get into this pose, stand and place both of your hands on the chair. Extend your arms straight under your body and bend your head and neck. Now inhale as you take your right leg behind you gently. Be sure to extend the foot as far back as your body can take while holding the chair for additional support. Exhale as you bring the knee all the way forward and bend it in front of you. Take the legs back again and extend them. Stay with your legs extended like this for the duration of about six breaths. Release and return to the resting position. Repeat the same motion for your left leg. Extend the legs behind you for the duration of 6 breaths. Release and return to the standing mountain pose. Inhale-Exhale Pose 14: High Lunge Pose Chair

High lunge pose chair

From the standing mountain pose in front of the chair, raise your left leg, and place it on the chair. Exhale as you push your torso forward and bend your knees. Push as deep into your knees as you can while keeping your body loose and with your hands on your hips the whole time. Stay in this pose for about six breaths. Release and return to the mountain pose, then repeat the same motion for your other leg. Inhale-Exhale Pose 15: Triangle Pose Chair

Triangle Pose Chair

This is not a seated yoga pose, but it does involve using a chair for support. To enter into this pose, stand in the mountain pose and face the back of your chair. You should be standing about ten steps away and within arm's length

of the chair. Bring your left foot forward at a 90-degrees angle. Turn the right foot inwards at almost 45 degrees, then extend your arms out at shoulder level until it touches the chair. Keep your right hand resting on your hips or your rib cage. Hold this pose for about six breaths before releasing and returning to the Mountain Pose. Repeat the same motion for the opposite side of your body. Inhale-Exhale Pose 16: Reverse Warrior Pose Chair

Reverse warrior pose on a chair

Release from the previous pose and sit in the chair in a seated mountain pose with your spine extended. Take a few deep breaths as you relax. Next, move your left leg outwards towards your left as you inhale. Your left thighs should be resting on the chair seat, and your left foot should be facing sideways. Move your right leg towards the right and stretch it outwards with the foot facing front. Now, raise your left arm while your right hand rests on the side

chin of your right leg. Exhale as you stretch your arms upwards and raise your head to gaze at the raised hands. Stay in a deep pose like this for the duration of 6 deep breaths and release. Repeat the same motion for the other side of your body. Release and relax. Inhale-Exhale Pose 17: Boat Pose Variation On Chair

Boat pose on a sturdy chair

From the seated mountain pose, raise your legs while holding the chair with both hands. You bend your legs at the knees and cross both legs at the ankle if necessary. Balance in this pose using your core muscles. Stay in this pose for about six breaths. Release and relax your body as you return to the seated mountain pose. You can repeat the motion if you feel up to it. Rest Take a short rest while still seated on the chair. Breathe deeply and slowly. Inhale-Exhale Pose 18: Seated Wind Release Pose

From the seated mountain pose, inhale as you lift your legs and place your feet on the chair. Draw the knees close to your body and relax to loosen the body. Sit straight while grabbing your knees with both hands. Stay in this pose for the duration of 6-12 breaths. Inhale and release to return to the seated mountain pose. It is a great way to relax the muscles of your lower back, shoulders, and arms. Inhale-Exhale Pose 19: Downward Facing Dog Pose Variation Both Knees Bent Chair

Downward facing dog pose

Start this pose in the standing mountain pose in front of your chair. Stretch both arms out and place them on the chair for support. Bend your torso slightly while extending your arms, shoulders, back, and hips. You might have to bend your knees slightly as well. Stay in this pose for both six breaths before relaxing to rest. Inhale-Exhale Pose 20-Seated Forward Fold Pose Two Chairs

Seated Forward Fold Pose Two Chairs

Seat comfortably in the chair and extend your spine upward to relax. Breathe deeply and pay attention to your breath until it becomes slow and soft. Bring your arms and head to rest on the back of a chair in front of you. You can also use a desk for this purpose. Sit here with your shoulders relaxed while paying attention to your breath. You can hold this pose for about 24 breaths. And that brings us to the end of the sequence. You can modify the poses based on your preferences or add more poses to the sequence if you want.

Chapter 8 – Daily Chair Yoga Routines Yoga is not just about the repetition of a few postures – it is more about the exploration and discovery of the subtle energies of life – Amit Ray. Just one yoga class can leave you feeling energized, stronger, and calmer than ever. But you’ll need more than that to enjoy all the benefits that chair yoga has to offer. To truly enjoy chair yoga and reap its benefits, you should consider incorporating yoga into your daily routine. Fresh out of bed before you start your day, you can do a quick yoga routine to set the stage for your day. An intentional early morning routine coupled with meditation and mindfulness routines is like building a solid and stable foundation-an intentional beginning for a fruitful day. In addition to helping to relax and relieve your body of tension, daily yoga can also help detox your body and energize you for the day. Of course, you don’t have to do chair yoga early in the morning. You can do it during lunch break at work, when you get back home after work hours – or just before you get into bed and call it a night. The most important thing is to be intentional about your practice and be conscious about selecting the routines you will be following. As we gradually wrap up this book, this chapter covers a list of daily chair yoga routines that you can practice every day. For each of these routines, I have included a short description and where you can find them so you can practice them at your convenience.

Daily Chair Yoga Routines 1. Chair Yoga – Yoga For Seniors – Yoga With Adriene Creator of routine – Adriane Louise Duration of routine – 17 minutes Description – This chair yoga routine is aimed at helping you improve your mobility in a soft and gentle way. In this 17-minute practice, Adriane takes you through supportive and beneficial chair yoga poses that promote awareness and the overall integrity of the body. The routine is specifically aimed at strengthening the spine. It also helps to align the muscles around the spine for improved posture and better energy flow. Where can you find it: https://yogawithadriene.com/chair-yoga/ Items needed for routine: Yoga Chair Focus of the routine: Spine and back

Difficulty level: beginner 2. Chair Yoga for restricted mobility & Seniors 65 and up Creator of routine: Kierstie Payge Duration of routine: 20 minutes Description: This 20-minute chair yoga class is meant for seniors aged 65 years and above and can also be done by anyone with limited mobility. The sequence generally incorporates body movement as well as breath exercises and meditation. It can be done at home, in a nursing home, in-home hospices, and so on. The goal of this exercise is to build strength and improve overall functionality of the body while deepening personal connection. Where to find it: https://www.youtube.com/watch?v=e6QHRS7DR3k Items needed for routine: Chair Focus: General body, breathing Difficulty level: Beginner 3. 25 Minute Chair Yoga For Seniors & Those With Limited Mobility Creator of routine: Ocean Vayu Yoga Duration of routine: 25 minutes Description: This 25-minute yoga sequence is designed for anyone dealing with limited mobility issues, including injury, recovery from surgery, or any other similar issues that makes it difficult for them to stand up for conventional yoga. The routine is particularly great for seniors. The allaround routine includes various yoga poses that stretch and strengthen the entire body. It is great for beginners, but everyone can do it regardless of their level of experience. Where to find it: https://www.youtube.com/watch?v=92MIVhleoZU Items needed for routine: Chair, yoga mat Focus: General body Difficulty level: All levels 4. Chair Yoga Practice for Seniors! (20-Minute Routine) Creator: YMCA North Duration of routine: 20 minutes Description: This 20-minute chair yoga routine is a full-body workout that invites integrity and awareness to the body. It is particularly designed to strengthen the spine and back muscles. The simple routine can be practiced by anyone, including seniors, and can be done anywhere, whether you’re at

home or at work. It is supportive and gentle on the body, making it a perfect yoga routine for people of all skill levels. Where to find it: https://www.youtube.com/watch?v=2IuWm9wKqAk Items needed for routine: Chair Focus: Spine Difficulty level: All levels 5. Gentle Chair Yoga for Beginners and Seniors Creator: Kassandra Duration of routine: 18 minutes Description: This routine is an easy chair yoga sequence you can do as part of your daily yoga routine. It is suitable for individuals of all ages and experience levels. The sequence is designed specifically for beginners, seniors, and people with limited mobility issues. This gentle yoga sequence offers a slow and easy way to start building strength and flexibility with chair yoga. Where to find it: https://www.youtube.com/watch?v=1DYH5ud3zHo Items needed for routine: Chair Focus: Stretch and strengthen key muscles Difficulty level: Beginners 6. CHAIR YOGA – 10-Minute Daily Routine Creator: Linda and Gabi (Brain Education TV) Duration of routine: 10 minutes Description: This short 10 minutes routine is the perfect yoga practice for those looking for a simple chair yoga sequence to get started with chair yoga. It is great for seniors, people suffering from limited mobility, or office workers that are restricted to their sit a lot of the time. This routine is designed specifically for the purpose of stress relief and relaxation. Where to find it: https://www.youtube.com/watch?v=IKW8X0-2Eww Items needed for routine: Chair Focus: Relaxation and stress relief Difficulty level: Beginners 7. 20 min- Chair Yoga- Relaxing and peaceful, great for seniors and beginners! Creator: Jenny McClendon

Duration of routine: 20 minutes Description: In this sequence, Jenny McCledno takes you through five flows of five short yoga combos within 20 minutes. The routine is designed for anyone seeking deep stretches and relaxation through a simple yoga routine. The entire routine is easy to follow, and it works great for beginners, seniors, and anyone with limited mobility. Where to find it: https://www.youtube.com/watch?v=H7tBRiw3UrQ Items needed for routine: Chair Focus: Relaxation and stress relief Difficulty level: Beginners 8. Intermediate Chair Yoga Routine Creator: LEAP Service Duration of routine: 30 minutes Description: Designed by professional therapists from Toronto Rehab, this chair yoga routine is designed for intermediate-level practitioners. It involves more standing than other beginner-level sequences. However, the standing sequences will still involve a lot of chair support. It is ideal for seniors in need of routines that train stability, strength, and balance. Where to find it: https://www.youtube.com/watch?v=rWIW_yWa03c Items needed for routine: Chair Focus: Relaxation, balance, and stability Difficulty level: Intermediate 9. 20 min Gentle Chair Yoga with Jacob Cino Creator: Jacob Cino Duration of routine: 20 minutes Description: This gentle chair yoga routine is suitable for seniors with mobility issues. The poses included in this 20-minute class are aimed at warming the muscles and loosening the joints. They’re suitable for practitioners of all levels. It includes breathing exercises, meditation, stretching, and twisting poses. Where to find it: https://www.youtube.com/watch?v=9kxx7CdZhEw Items needed for routine: Chair Focus: Loosening the joints and warming the muscles. Difficulty level: Beginners 10. 30-Minute Chair Yoga | Intermediate Chair Yoga |

Creator: Carolann Rose Yoga Duration of routine: 30 minutes Description: Although it is beginner-friendly, this yoga routine is designed more specifically for intermediate-level yogis. Most of the poses are completed in a seated position. However, a short portion of the routine involves some standing while using the chair as a prop. Where to find it: youtube.com/watch?v=aVB4bM0kas4 Items needed for routine: Chair without arms, mat Focus: General body. Difficulty level: Intermediate

Bonus Chapter – Chair Pranayama As we round up this book that has hopefully been an invaluable and interesting part of your chair yoga journey, it is important to close with a crucial component and concept of chair yoga – Pranayama practices. Pranayama is a technique used to transmute creative energy, concentration, imagination, and breathing. The word is derived from two Sanskrit words. “Prana” means breath or vital energy, while “Ayama” means control. In other words, it is a form of breathing exercise in chair yoga practices that aim to control the breath. Yoga is a treasure trove of breathing exercises. If you are going to excel in it, then you might need to take out time to learn the basics of the best breathing exercises that have been instrumental to body wellness since time immemorial.

The Power of Breath The role of breathing in yoga cannot be overemphasized. When dealing with stretches, poses, or routines, inhalation techniques are of the essence. Breathing is instrumental in transforming your mind state. For instance, when you are tense, stressed, or filled with anxiety about certain outcomes, you always tend to hold your breath. When you are in a hurry to get somewhere or do something, your breaths become shallow and rapid. When you need to explain something in a fit of anger, you might find that you would need to take deep breaths. Proper breathing is invaluable for our mental state, physical health, and overall wellness. Having your mind and body in a prepared healthy state is great for exercise. Breathing exercises during the course of chair yoga help you pay attention to the rate of your breathing. Most yoga practitioners would tell you that taking deep breaths is a reminder of how amazing it feels to still be on this journey we all are blessed to call life. Tapping into the power of your breath makes you happier by bringing you into the joys of the moment, more alert, and more energized. Although it hasn't been fully confirmed, positive findings retrieved from a 2012 study have indicated that yoga breathing improves sleep, anxiety, and the mental quality of life of people on chemotherapy treatments. Chair yoga always requires you to take inhalations or exhalations that are

deep, slow, and rhythmic in nature. This gives our overactive nervous system a soothing, calming feeling. Our bodies also become well-oxygenated through deep breaths. While it's true that a vast majority of us use our lungs to their fullest capacity, chair yoga can change that through the use of the following breathing techniques that will be subsequently treated in this chapter. Ages ago, a set of breathing techniques were invented to aid people with their well-being. Known as the yogic breath, they have become a notably pivotal part of yoga exercises, and they have been one of the factors of good health for donkey years. Note: There are precautions for each of these techniques. It is advisable to read through those precautions first before you decide to practice any of them. Ujjayi – Breathing for body balance and calm Kapalbhati – Breaths for system cleansing Kumbhaka – Breath retention that builds lung capacity Alternate Nostril – Breathing for relaxation Bhastrika – Heightened energy Viloma – Learning how to breathe fully Sithali – To cool and calm the body

Ujjayi Ujjayi is a technique that lets you calm your mind by focusing on your breathing. It is the most common form of breath control used in the world of yoga. It helps you suppress thoughts that have the possibility of distracting you from your meditative state. Ujjayi has many names – snake breathing, snoring breathing, whispering breathing, and victorious breath. Ujjayi is mostly used to support yoga postures in the vinyasa style. Vinyasa flow yoga denotes the smooth, seamless way that poses run together. It is a popular and contemporary form of yoga that encapsulates different types of yoga, including Ashtanga and power yoga. Ujjayi involves the constriction of the back of the throat to support the elongation of each breath cycle. This means that using the Ujjayi technique, inhalation and exhalation are long, deep, and controlled. Understand that the air that flows in through your constricted throat is strong and evenly directed that can be dispersed into the important parts of your body that require it

during the duration of your practice. Benefits Ujjayi is responsible for giving Asana practice extra unparalleled focus It helps to concentrate and directs breathing It releases tension in the entire body Regulates heating and cooling by warming up the core from the inside Ujjayi increases bodily oxygen intake during practice by 50% It promotes relaxation Calms the body's fight or flight response. Suitable for advanced yoga students and beginners Enhances, empowers, and deepens hatha yoga practice Provides mental clarity and focus Boosts the immune system Controls snoring during sleep Improves voice quality Rejuvenates the nervous system Step by Step Instructions Sit up tall and upright. Your shoulders should be relaxed and away from your ears. Gain awareness of your breathing and make no attempt to control it. Start inhaling and exhaling through your mouth. Now be aware of your throat. As you exhale, tone the glottis or soft palate in such a way that you slightly constrict the passage of air You should hear a soft hissing sound at this point. Apply this same contraction to your inhalation. You should hear the soft hissing sound again. Once you have gained control of your throat, close your mouth. Breathe through your nose The breathing sound will make noise as air comes in and out of your nose. Inhalation and exhalation should be equal in duration. Once you master this technique, you can then begin to apply it in yoga practice. Tips & Tricks

● Practice frequently because you might not get it the first time ● Don't over-tighten your throat. Constriction should be mild ● You know you've become good at it when you don't need to pause Precautions Don't attempt ujjayi if you have asthma or breathing problems Pain during this practice is not normal. If you feel pain, stop at once Stop at once if you feel dizzy or lightheaded

Kapalbhati In Sanskrit, Kapalbhati means "to shine." It is one of the most popularized yoga asanas in the world today. Kapalbhati is often described as a shat kriya, which means it is a cleansing technique that exterminates toxins. Kapalbhati also gives overall wellness in mind, body, and spirit. It needs an immense amount of energy, generates body heat, and dissolves waste matter. Benefits It Improves blood circulation Aids digestion and promotes better metabolism Better functioning of internal organs, especially the liver and kidneys Energizes the nerves and strengthens mental health Detoxifies the skin for a much better shine. This breathing routine can also trigger hair growth Relaxes the eyes and refreshes the brain Improves mood and relieves anxiety Gives a sense of balance Ignites the chakras and stimulates a feeling of overall positive energy Gives a taut and trim belly Step-by-step instructions ● Sit in a Vajrasana or Sukhasana pose in a quiet, tranquil environment Place your hands on your knees, then gradually raise them facing upwards Fold the index finger on both hands. Ensure their tips touch the tips of the thumb Close your eyes. Keep your head and back straight, and relax your shoulders Inhale deeply through both nostrils to clear it and focus on the belly

region. Your stomach should come outwards. Exhale in a fast outburst, and let your navel be pulled back towards the spine as much as you can Pull your stomach inwards even as you exhale, and you should hear a hissing sound Take 20 breaths to complete the process. Relax and close your eyes and observe the sensations in your body Repeat for four to five rounds per day Tips & Tricks Practice on an empty stomach Always be aware of your breathing Inhalation naturally happens when you relax your muscles Precautions Avoid this technique if you have a hernia, slipped disc, are epileptic, or have undergone any kind of abdominal surgery. Women should avoid it during their menstrual periods, during pregnancy, and shortly after delivery. The abdominal squeezes aren't recommended to be done around this period. Those with hypertension or heart issues aren't advised to practice this technique without the guidance and presence of a yoga expert. Certain literature trumpets the belief that this technique fights liver diseases such as jaundice and liver cirrhosis. However, bear in mind that there is no unified scientific consensus on this yet. Don't practice if you haven't crossed the basic level of Pranayama. This technique might seem simplistic on the surface, but it is highly advanced.

Khumbaka Kumbhaka is derived from the Sanskrit word called Kumbha, which means pot. Basically, it is a pranayama practice of breath retention. The ideological belief behind this yoga breath retention technique is that the human torso is a pot with two handles – the throat and pelvis base. Kumbhaka has no inhalation or exhalation since it is all about breath retention. However, it contains components of two techniques. Antara is after an inhale, and bahya is after an exhale. Kumbhaka is considered one of the most prominent Pranayama exercises. Breath retention is highly instrumental

in sharpening concentration, which, in a way, is part of yoga's lifeblood. The idea is that the single-minded focus of a breath held in breeds devotion to one activity. This engineers the brain to adapt to an intense focus on one thing at a particular point in time. Benefits Brings the energy cycle into a place of harmony Prevents diseases like diabetes and skin disorders Cleanses the body of unnecessary impurities It clears up the mind and Improves concentration Boosts physical and mental vitality Decreases blood pressure and reduces strain on the circulatory system All-round oxygenation of the body Healthier lungs and a stronger diaphragm Reduces stress and anxiety It promotes a sense of rejuvenation Step-by-step instructions Find a comfortable seat and take on an easy pose – padmasana or Virasana will do. Sit with an erect and upright spine, head, and neck, in line with the heart and hips. Place hands on your knees and close your eyes. Observe the natural flow of your breath. Take a deep breath through your nose. Start with short exhalations, then proceed to unbroken rhythmic inhalation. Inhalation should proceed until there is a plethora of heaviness within the chest. Retain the inhaled air for 10-20 seconds. There should be no abdominal movements. Facial muscles should be relaxed Let inhalation be slow, long, and unbroken Exhale gradually and peacefully without hasty movements Breathe normally and relax Tips & Tricks Practice this technique daily. Five sessions are recommended.

As a beginner, start with five seconds of inhalation and then ten seconds of retention. As you practice, increase the time frame. It is best done in the morning. Precautions People with cardiovascular illnesses or hypertension aren't advised to practice breath retention.

Alternate Nostril Breathing (Nodi Shadyna) Pretty self-explanatory, the alternate nostril is a pranayama practice that involves a focused practice of breathing one nostril at a time. This isn't a breathing practice found exclusively in yoga, as it can also be used for mindfulness and relaxation methods. For instance, acclaimed politician Hilary Clinton revealed that she used alternative nostril practices to get rid of her anxiety after her loss in the 2016 presidential election. Benefits Regulates the nervous system Stimulates the body into deep rest and triggers a relaxation response Lowers blood pressure Helps to breathe better and promotes healthier lungs Improved oxygen flow and improved overall cardiovascular function Helps to deal with fear, anxiety, and daily life stressors Helps to be more mindful of the present Better respiratory endurance Promotes overall wellness Purifies the Nadis(subtle energy channels) Helps to regulate and maintain proper body temperature Brings harmony to the left and right hemispheres of the brain Step-by-step instructions Find a quiet .place and sit Bring your right hand up your nose. Move your forefinger and middle finger and place your thumb on one nostril. With one nostril covered, close your eyes and exhale fully and slowly through the next nostril. Exhale completely and remove your finger.

Put your ring finger on your other nostril. Breathe smoothly, deeply, and continuously. Repeat the process two or more times. Always complete the process by finishing up with an exhale on the left side. Tips & Tricks Only do it when you can completely focus your attention on it. Research has proven that practicing it for ten minutes is the most beneficial. For beginners, it's best to breathe in for four counts and exhale for four counts. As you improve, you can make the exhalation a little longer. You can also add a breath retention practice. Precautions People with asthma or COPD should always take things slow and keep inhalers nearby Don't force yourself to breathe fast If you come down with fainting spells, vomiting, chest pain, or shortness of breath, stop at once and consult your doctor Those with pre-existing medical issues should consult their doctor first before embarking on this practice. Practice is best done in front of a yoga instructor

Bhastrika The Sanskrit word Bhastrika means bellows, which is mostly used by blacksmiths to melt metal. Bellows fan fire; this is synonymous with bhastrika giving a flow of air into the body to produce heat that stokes the fires of the mind and the body. It is super-efficient when practiced with kumbhaka. This fusion generates heat in the body and keeps it warm. Bhastrika gives a boost to the body through rapid inhalation and exhalation. It is also known as the yogic breath of fire. Bhastrika is done through the chest, and it engages the lungs. Benefits It energizes the mind-body connection Maximizes lung capacity Purges the body of impurities This breathing exercise is beneficial to the sinus and bronchitis

Improves awareness Helps with optimal brain oxygenation Helps in treating fibrosis Recommended for people with depression and anxiety issues Strengthens immunity Recommended for people who suffer repetitive cough, flu, and breath issues like asthma Tones abdominal region Calms the mind Drains excessive phlegm from the lungs Oxygenates the blood Increases vitality of all organs and tissues Positive effects on the respiratory and digestive system Step by Step Instructions Sit in a Vajrayana position. Form your hand into a fist. Fold your arms and place them near your shoulders. Inhale deeply as you raise your hands up. Take a deep breath and exhale a bit forcefully through the nose without strain; bring your arms down to your shoulders. Close your fists. Take deep and thorough inhalations using the muscles in your diaphragm with fervor. The abdomen moves out during inhalation, while the reverse happens during exhalation. Strong nasal sounds should accompany breathing, and they should be controlled but with a certain rhythm. Continue like this for twenty breaths. Relax with your palms on your thighs. Take a few more breaths. Ten cycles are required for the completion of one round of bhastrika pranayama. Tips & Tricks Best done before kapalbhati

It is also best done during cold months, but those with issues like depression and anxiety can do it during summers Best done in the morning Take in-between breaths after three rounds Precautions It is best practiced on an empty stomach Unfit for pregnant women Start and finish at your own pace If you have a pre-existing condition like hypertension or panic disorders, consult your doctor and practice under a licensed yoga instructor Unwise for people with heart issues Don't practice if you have migraine attack issues

Viloma Viloma's literal translation is against the natural flow. It is a breathing technique based on interruption. The concept revolves around lung capacity and breath expansion. It possesses a three-dimensional variance – interrupted inhalation, interrupted exhalation, and interrupted inhalation and exhalation. It is practiced as a way to focus your attention by keeping your mind at a standstill. Benefits Relieves anxiety Reduces PMS tension Improves breath control Helps you cool down after strenuous activities and helps to prepare your mind for meditation Boosts lung capacity Reduces tension and relaxes the nervous system Energizes the body and simultaneously gives a cool overall effect. This exercise has a revitalizing and rejuvenating effect on the body Can help you cope better with menopause symptoms Erases negative thinking patterns Reduces eye strain and headaches Increases mind serenity

Heightens decision-making abilities, focus, patience, and concentration Step by Step Instructions Sit in a comfortable position Mentally divide your lungs into three parts. Inhale to fill a third of your lung capacity. Mentally direct the air to fill the bottom third of your lungs. Your abdomen lifts at this point as you fill up from the lowest ribs to one-third of your ribcage. Pause for 2-3 seconds. Inhale another third to fill the middle of your lungs. As you do this, let the air be mentally directed to the middle section of your chest. Let the air move to your side ribs and back to your torso. Pause again. Inhale until the lungs are filled. Let the breastbone lift high as you completely fill up your lungs. The tips of the lungs are located above the collarbone, so fill up to this point. It is important to fill up to the brim. Pause for a few seconds. Release in one long smooth exhalation. Take a few breaths for recovery. Repeat this process through exhalation. Tips & Tricks Be aware of how the breath moves within your body. Target a different area of your lungs after each process. Do your best to control the movement of air within your body. Keep your breathing relaxed. Keep the quality of your breath soft and subtle. Avoid gasping for breath. Precautions Beginners should not practice more than six cycles. If you have constipation, diarrhea, or backaches, don't practice until after your treatment. If you feel fatigued or out of breath, it's advisable to stop.

Swallow saliva only after exhalation is complete.

Sithali Sithali means cooling breath. This breathing technique cools the body, exerts a calming influence on the nervous system, and adds moisture to the body. Sithali involves curling your tongue. It was a previous belief that curling the tongue used to be a genetic trait; however, this has proven to be untrue. Sithali was discovered ages ago by ancient sages. They aligned the curve of a bird's lower beak, the uncurling of a new green leaf, and the hiss of a cobra to create the Sithali process. Benefits It has a calming effect on the body and can help reduce feelings of anger or agitation Lowers body temperature and helps to focus Aids in digestion Calms thirst and hunger Reduces fatigue and stress Helps with anxiety Reduces fevers and bad breath It can help cultivate a love for solitude Helpful for insomnia Step by Step Instructions Sit comfortably and make sure your spine is in a neutral position. Take a few natural breaths. Curl your tongue and extend it out a little. Inhale through the tunnel of the tongue. Focus your attention on the cooling effect in your mouth, down your throat, and into your torso. Release the tongue and close your mouth and exhale through your nose. Repeat the third and fourth steps above for 3-4 minutes to allow the cooling effect to bring ease to your body and mind. Finish with silent meditation and observe whether your system feels refreshed, cooled, and renewed. Tips and Tricks Don't curve your back and neck. You can practice it before a big day – meetings, birthdays, public

speaking, and so on. Practice whenever you need a calming, soothing effect to decompress. Focus on a long, smooth exhale to activate your body's response. Precautions Don't practice during cold weather. If the air is cold, the lungs might be negatively affected through respiratory issues sithali can trigger. Practice on an empty stomach. Consult a doctor if you have a heart ailment or any other medical condition. If you are going to practice in spite of your condition, then it should be done with the guidance of a yoga trainer. Unfit for asthmatic patients. Unfit for those with migraine, constipation, or high blood pressure. Well, these are the seven top Pranayama you can use to elevate your yoga game, all with distinctive features. Rest assured that whatever you choose will greatly aid your growth process.

It is my hope that this book has fostered a more comprehensive understanding of yoga and all that it entails, as well as how beneficial it is to overall wellness within our multidimensional, fast-paced environment. Focus, practice, execute, and repeat for the best results, and in no time, you will be a yoga genius! Namaste!

Appendix: A-Z Conditions with Recommended Poses Recommended Chair Yoga Poses for Balance 1. 2. 3. 4. 5. 6. 7. 8.

Downward Facing Dog pose Half Moon Pose With Chair Seated Wide-Legged Forward Bend Pose Standing Table Top Pose With Knee To Nose Chair Tree Pose on Chair Upward Facing Dog Pose Warrior Pose I Chair Variation Triangle Pose Chair

Recommended Chair Yoga Poses for Flexibility 1. 2. 3. 4. 5. 6. 7.

Extended Side Angle Pose Variation Elbow Chair Humble Warriors Pose Seated Low Lunge Variation Chair Seated Wide-Legged Forward Bend Pose Standing Table Top Pose With Knee To Nose Chair Upward Facing Dog Pose With Chair Seated side angle pose

Recommended Chair Yoga Poses for Mobility 1. 2. 3. 4. 5. 6. 7.

Gate Pose On Chair Seated Chair Spinal Twist Seated Eagle Pose Seated Forward Fold Pose on Chair Seated Pigeon Pose Seated Wide-Legged Forward Bend Pose Triangle Pose Chair

Recommended Chair Yoga Poses for Strength 1. 2. 3. 4.

Boat Pose Variation On Chair Goddess Pose On Chair Warrior Pose I Chair Variation Seated Eagle Pose

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