Yoga, the 5000 years old holistic approach to overall well being has always been an effective route to mental and physical unification. Over the years, its popularity continues to rise higher than the Thermosphere. With the advancement of Yoga to the west, this world has witnessed a huge inflammation in the number of Yoga fanatics. A number of new styles and poses have been evolved. Chair Yoga is also one of the contemporary version of Yoga practiced using a chair. The ancient science which was thought to be a mobile exercise is now accessible to the senior citizens and the immovable persons as well. It would be absolutely correct to say that Chair Yoga has contributed a lot in justifying the statement- “Yoga is for everybody”.
Below discussed are seven most effective Chair Yoga poses. Learn how to practice these poses and their unfailing advantages:
Sit straight and relaxed in a chair. Make sure your legs make right angles at the knees. Take a deep breath to open your chest. Raise your arms up in the air parallel to each other. Now exhale and while doing so, spin your shoulders down. Often practiced in the beginning, practicing this for 10-15 times a day improves your breathing system and corrects your postures.
Move a little forward to sit on the blade of the chair. Putting some extra thrust on the ground, bend your knees by forming 90° angle. Open your chest by breathing deep, bend backward putting your left palm on the right thigh. While breathing out, turn your shoulders left by putting your right hand on your left thigh. Repeat this 4-5 times and feel light weighted. This pose tones your spine along with energizing your body. Its practice helps the patients with sciatica get relief.
Sit in a chair as straight as an arrow. Pull your belly inward towards the spine and chest outward away from the spine by taking a deep breath. Keep your feet grounded. Advance your arms in front of your face, framing right angle at the elbow. Make sure your palms face each other. Fit your left arm on the right one in such a way that the palms (which were facing each other) face away from each other. Doing this might be difficult for beginners and for those with closed shoulders. The pose tones the arms and shoulders’ muscles. Muscle ache and any discomfort in the joint can be relieved by the practice of this pose.
Paschimottanasana (on Chair)
Sit straight in a chair. Relax your arms and shoulders by taking 2-3 deep breaths. While exhaling, bend forward towards the ground. Lower your hands and neck down, weighing your chest on your lower thighs. Stake up your palms on the ground ensuring your hands and legs are on the same plane and parallel to each other. Stay in this position for 12-15 seconds. Now, taking a breath in, come to the original position. Repeat this process 5 times for better results. It calms the mind by increasing the rate of circulation in the brain. Blood pressure patients are not advised to practice this.
Paschimottanasana (With Chair)
This is an advanced version of the above-described pose. This is practiced sitting on the floor rather on the chair. Sit straight on the floor face to face with your chair. Extend your legs in front of you under it. Confirm your fingers touch the lower back of the chair. Keep your hands, parallel to each other on the chair. Allow your face to fall downward towards your chest. Breath 8-10 times and then come to the original position.
Upavistha Bitilasana Marjaryasana
This is one of the easiest poses to practice. Sitting arrowed on the chair, breath deep inside. Effect your abs to come into action. Forcing your chest outward, look into the sky. After five seconds, down your shoulders and drop your head forward, while breathing out. This pose is highly influential in improving spinal mobility and recovering from a headache.
Upavistha Bitilasana Marjaryasana
Stay folded in the chair. While breathing out, Fetch your right palm on the floor left to your left foot. Raise your left arm above towards the ceiling followed by the original position, while breathing in. After 3-4 breaths, change the side. 4-5 times practice of this advanced version of Utthita Parsvakonasana per day helps you get relief from back pain. It also improves circulation inside the body.
Although Chair Yoga is believed to be the Yoga for elderly people and people lacking mobility, it can benefit everybody who practices it. Especially the working professionals are advised to practice these poses during the office hours or during the recesses.