Alternate between these two movements for at least 5 rounds.Exhale to pull the elbows and shoulders forward, rounding the spine and bringing the chin to the chest in cat pose.Inhale deeply and draw your elbows back to open the chest while arching the back.From an upright position, bring your arms out to the side in a Cactus pose (elbows bent and palms facing forwards).It also opens the lungs, promoting deeper breathing and improving posture and balance. Seated cat-cow stretches the spine and neck to release stagnated energy or flow. This asana stretches the back and chest and releases tension in the lumbar spine. If you’re doing the neck stretch at your desk, follow it with a seated cat-cow pose. Hold for 5 to 10 breaths, then repeat on the left side. Otherwise, place your right hand over the left ear to deepen the stretch, creating some gentle pressure. If this creates enough sensation, stay here. To do this stretch, sit up straight, then drop your right ear to your right shoulder. It releases tension in the neck and increases elasticity in the cervical spine area, resulting in improved flexibility. This is also a fab one-off yoga stretch for doing at your desk, especially after sitting for long periods. Focus on your breathing, consciously slowing and deepening it with each inhale and exhale.Ī seated neck stretch is one of the most simple chair yoga poses to start your session.Relax your shoulders away from your ears.Sit up tall, imagining a string attached to the top of your head, pulling you up.Press your feet firmly into the ground and let your hands rest on your thighs.This foundational posture will help you find a neutral spine and learn the starting position for most other chair yoga poses. Seated Mountain Poseīefore any chair yoga for beginners practice, take a few moments to find the correct posture in the seated mountain pose. Want to give chair yoga at go at home or even in the office? Try this simple chair yoga sequence that gently stretches and strengthens your entire body. Increasing balance and proprioception (body awareness).Easing chronic pain and improving pain management skills.Opening and releasing tension in tight muscles.However, it still has plenty of benefits for your physical and mental health, such as: Rather than doing a full chair yoga sequence, you can practice a few chair yoga poses during a short break or even while on the phone.Ĭhair yoga may not be as physically strengthening or challenging as a Vinyasa or Ashtanga yoga class. However, chair yoga is also great for office workers who want to stretch their bodies during the workday but cannot leave their desks. Thus, for older adults or those with injuries that make standing up difficult, chair yoga is an excellent way to get the incredible benefits of yoga in a totally safe way. What’s excellent about chair yoga is that it modifies many of the typical standing yoga poses and allows you to do them without putting weight on your legs. While anyone can do chair yoga, it was designed for people with a lack of mobility, such as seniors. 2.10 Chair Pigeon Pose/ Seated Figure 4.
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