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CHAIR YOGA - SPINE & TORSO:
These poses move the spine in all directions to alleviate stiffness in the back.
SIDE BEND
- Hold chair with right hand and inhale left
arm overhead
- Lean to right to stretch the left waist
- Breathe deeply into the left rib cage
- Hold 3-5 breaths
- Repeat to other side
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CAT/COW TILTS
- Place hands on knees
- Cow: Inhale, press tail bone back
towards chair and lift chest drawing
shoulders back
- Cat: Exhale, round back and press tail
bone forward, pressing navel towards
spine
- Repeat 10 times
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CHEST OPENER
- Sit forward in chair and hold edges of seat
behind back
- Inhale and lift the chest
- Exhale and lean forward over legs, pressing
feet into floor
- You can gently drop the chin for more stretch
- Hold 5-10 breaths
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CROSS-LEG TWIST
- Cross right thigh over left
- Inhale and sit up tall
- Exhale bring left arm outside of right knee, right
arm under chair back
- Try to twist navel, ribs and chest allowing head to
follow
- (Hold 10 breaths each side)
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