Understanding Yoga through Knowledge and Practice

CHAIR YOGA - HIPS & LOW BACK:

These poses can ease the tension in the hips and lower back caused by sitting for long periods of time.

HIP OPENER Place right ankle over left knee and flex right foot Gently press upper right thigh out and exhale as you lean forward over the legs Press left foot into floor and thighs into seat Hold 10 breaths each side Back to Top
FORWARD BEND Hold onto chair seat and inhale to sit up tall Exhale and lean forward over legs You may rest elbows on knees or come all the way forward allowing arms and head to dangle Hold 10 breaths Inhale and draw navel in as you come up Back to Top
SEATED DOWNWARD FACING DOG Press hands into table and push your chair back as you extend arms overhead Press hips into chair and feet into floor Relax shoulders away from ears Engage the belly Hold 5-10 breaths Back to Top
STANDING DOWNWARD FACING DOG Stand facing the chair Place hands on the seat and step feet back so a right angle is created between legs and torso Relax shoulders down back and engage belly Hold 10 breaths Walk toward chair to release Back to Top