Blog Archives

3/16/2015

Chair Yoga: Forward Bends

This will be my last blog posting for a few weeks as I am preparing for knee reconstruction surgery on March 24. I have been teaching in a knee brace and focusing on chair yoga this month and this sequence is all about opening the hips and forward bends done seated in the chair as well as using the chair to support the forehead in standing and seated forward bends.

Cat/Cow Tilts in Chair
Marjaryasana

Place hands on knees.
Cat: Exhale, round back and press tail bone forward, pressing navel towards spine.
Cow: Inhale, press tail bone back towards chair and lift chest drawing shoulders back. Repeat 10 times.
Benefits: Alternately stretches and contracts muscles on front and back of torso, encourages deeper breathing.

Thread the Needle in Chair
Sucirandasana

Sit away from the back of the chair. Bring right outer ankle onto the top of the left knee, keep dorsi flexion in right ankle throughout the entire posture.
Variation 1:  As you inhale, externally rotate the thigh away from the belly. As you exhale, internally rotate the thigh towards the belly. Use the right hand to help support the leg through this movement.
Variation 2:  With the thigh externally rotated, use the right hand to roll the upper thigh outward. Do not press down on the inner aspect of the knee.
Variation 3:  Ground hips into chair and lean torso forward, extending the navel up and away from the pubic bone. If you are flexible, you may relax the upper body forward over the right leg, be sure there is no pain in the knee.

Seated Forward Bend in Chair
Uttanasana in Chair

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.
Benefits: Stretches muscles of low back and all along spine, encourages a calm state of mind.

Supported Standing Forward Bend
Salamba Uttanasana

Stand in front of chair seat with feet hips width apart and bend forward from the hips to place forehead on seat of chair, or on a block. Bend knees if necessary and rest forearms on seat or hold sides of chair. Benefits: Stretches back of torso and hamstrings.

Supported Standing Wide-Legged Forward Bend
Salamba Upavista Konasana

Stand in front of chair seat with feet wide apart and bend forward from the hips to place forehead on seat of chair. Bend knees if necessary and rest forearms on seat or hold sides of chair.
Benefits: Stretches back of torso and hamstrings.

Supported Easy Seated Pose
Salamba Sukhasana

Sit on edge of folded blanket in front of a chair with legs crossed. Inhale to lengthen the spine and place a bolster vertically in lap. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches hips and back, helps to release tension in the back while surrendering the mind.

Supported Bound Angle Pose
Salamba Baddha Konasana

Sit on edge of folded blanket in front of a chair with soles of feet together and knees apart, support knees if needed. Inhale to lengthen the spine and place a bolster vertically in lap. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches groins and hips; helps to release tension in the back while surrendering the mind.

Supported Wide Legged Forward Bend
Salamba Upavistha Konasana

Sit on edge of folded blanket in front of a chair with legs straddling the chair. Inhale to lengthen the spine and place a bolster vertically in front of torso. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches inner thighs and groins, helps to release tension in the back while surrendering the mind.

Chair Supported Shoulderstand
Salamba Sarvangasana

Place a folded blanket on seat of chair and a bolster upright against chair back. Lie in front of chair with calves on seat. Lift hips and place two foam blocks under sacrum and then extend legs against bolster so that the body is inclined. Rest for 5-10 minutes and release.
Benefits: Reverses effects of gravity in body, encourages relaxation response, gently reduces blood pressure.

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3/10/2015

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Chair Yoga: Legs & Hips

This week our exploration of chair yoga centers around the feet, legs and hips. Keeping the ankles supple and healthy is key for balance and may help with edema and neuropathy in the legs and feet. Gentle hip opening may prevent lower back pain caused from too much sitting. And check out the fully supported versions of Warrior I and Warrior II that anyone can do, even if your balance is not what is used to be. Enjoy!

Ankle Flexion

Extend right leg forward. As you inhale dorsi flex the ankle. As you exhale, plantar flex the ankle. Repeat 10 times to each side.
Benefits: Alternately stretches and contracts calf and shin muscles

Ankle Rotation

Extend right leg and rotate the ankle clockwise 5 times. Try to draw a circle with the big toe. Repeat with the left ankle. Then return to the right ankle and rotate counter clockwise 5 times. Repeat with the left ankle.
Benefits: Removes stagnant energy from ankles and feet

Write the Alphabet

Using the big toe of each foot, write the alphabet in lowercase cursive letters, begin with your dominant toe and then move to your non-dominant toe.
Benefits: Maintains strong neural connections between the brain and the feet

Knee Extension

Extend right knee as you inhale and release foot to floor as you exhale, As you are extending the knee, contract the lower quadriceps muscle and keep the abdomen engaged to protect the low back. Repeat to each side 5 times with the breath.
Benefits: Strengthens the quadriceps

Wind Relieving Pose in Chair
Apanasana;

Sit away from the back of the chair. Clasp the hands behind the right thigh and as you exhale, draw the thigh towards the torso. As you inhale lengthen the arms and extend the leg away from the torso, lifting the foot upwards and plantar flexing the ankle. Repeat 5 times with the breath to each side.
Benefits: Stretches the hamstrings, massages the abdominal organs,

Thread the Needle in Chair
Sucirandasana

Sit away from the back of the chair. Bring right outer ankle onto the top of the left knee, keep dorsi flexion in right ankle throughout the entire posture.
Variation 1: As you inhale, externally rotate the thigh away from the belly. As you exhale, internally rotate the thigh towards the belly. Use the right hand to help support the leg through this movement.
Variation 2: With the thigh externally rotated, use the right hand to roll the upper thigh outward. Do not press down on the inner aspect of the knee.
Variation 3: Ground hips into chair and lean torso forward, extending the navel up and away from the pubic bone. If you are flexible, you may relax the upper body forward over the right leg, be sure there is no pain in the knee.

Standing Lunge in Chair
Anjaynasana

Stand in front of seat of chair. Place hands on chair seat and step right foot forward, left foot back. Bend right knee toward seat and press into left ball of foot keeping heel off floor and all ten toes facing forward. Keep the hips square towards the chair seat, Hold 5 breaths. Step back leg forward to release. Repeat to other side.
Benefits: Stretches muscles around hip, calves and hamstrings.

Airplane

Stand in front of the chair seat with feet wide apart. As you inhale lift the arms out front he shoulders. As you exhale bring left hand to the seat, twisting the torso to the right. Inhale and return to center with arms outstretched. Exhale and bring right hand to seat, turning torso to the left. Repeat 10 times with the breath.
Benefits: Strengthens core, especially the obliques.

Downward Facing Dog on Chair
Adho Mukha Svanasana

Stand facing the chair seat. Grasp the sides of the seat and step both feet back and extend the arms overhead. Heels are under the hips and heels grounded on the floor. Bend the knees if the lower back rounds, try to keep the spine extended as much as possible. Reach the arms and do not allow the head to drop below the upper arms.

Warrior II on Chair
Virabhadrasana II

Sit to the side with only the right thigh on the seat of chair, keep torso facing forward. Extend the left leg out to the left with the foot slightly forward of the pelvis. Reach arms out up to shoulder's height and elongate the spine towards the head. Hold for 5-10 breaths per side.
Benefits: Strengthens the core and shoulders, stretches the inner thigh of the back leg, appropriate for those with balance issues.

Warrior I on Chair
Virabhadrasana I

Sit to the side with only the right thigh on the seat of chair, turn the torso to face the right. Extend the left leg back with the toes turned under. Lean slightly forward and strongly extend through the back leg. Use the hands on the seat to push the torso up drawing up through the abdomen as the torso moves into a backbend. Either hold right hand on chair back and lift left arm overhead, or lift both arms overhead. Hold for 5-10 breaths per side.
Benefits: Strengthens the back and stretches the psoas and front of spine. Appropriate for those with balance issues.

Chair Assisted Shoulderstand
Salamba Sarvangasana

Lie on floor with standard folded blanket under shoulders, head on the floor. Hips are in front of chair, feet on front edge of seat. Bring arms to the sides with palms down and press arms into floor as you lift hips upward. Lengthen thighs toward knees and tailbone towards backs of knees. Move up and down with the breath 3-5 times, inhaling as you lift, exhaling as you lower. Then hold for 5-10 breaths.
One Legged Variation: Extend one leg towards the ceiling at at time, hold for 5-10 breaths per side.
Benefits: Strengthens core, stretches chest, shoulders & neck.

Instant Maui on High Blocks

Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes.
Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back
Contraindications: High Blood Pressure

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3/4/2015

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Chair Yoga: Shoulders & Back

This month we will continue our exploration of the many ways a sturdy folding chair can enrich and support the home yoga practice. In fact, many of us spend eight or more hours a day sitting in a chair for work. Why not take a yoga break using the following sequence to move the spine and organs, release tension, create ease in the breath and lift the lethargy?

This week we focus on movement of the shoulders and spine. Be sure to use a sturdy chair and if you want to practice the peak pose, Chair Urdhva Dhanurasana, you will need a yoga chair which has only a metal bar across the back so that the body can fit through the space between the seat and chair back. This posture could also be done on a low bench or ottoman.

Scapula Elevation & Depression

As you inhale, slide shoulder blades up the back and as you exhale, draw the shoulder blades down the back.

Benefits: Isolates the muscles that elevate (trapezius, levator scapulae) and lower the shoulder blades (serratus anterior, latissimus dorsi).

Scapula Protraction & Retraction

As you inhale draw the shoulder blades together towards the spine gently (protraction). As you exhale slide the shoulder blades away from the spine (retraction). It may be helpful to rotate the arms externally during protraction and internally during retraction.
Benefits: Isolates the muscles that protract (rhomboids) and retract the shoulder blades (serratus anterior).

Shoulder Circles in Chair

As you inhale draw shoulders up and back, and as you exhale draw shoulders down and forward slowly making a backwards circle.
Repeat 5 times with the breath.
Reverse the circle drawing shoulders back and up as you inhale, forward and down as you exhale.
Repeat 5 times with the breath.
End with shoulders drawing down the back and notice the spaciousness that is created around the neck.
Benefits: Opens breath in the upper chest and stretches the many muscles attached to the shoulder blades.

Anterior Urdhva Hastasana
Arms Forward and Overhead

Sit forward away from chair back and reach arms forward while keeping shoulders rooted in the shoulder sockets. Continue moving them over the head reaching from the back of the armpit into the pinkie fingers.
Benefits: Isolates the front of the deltoid and stretches around the shoulder blade

Arms Out and Overhead in Chair
Lateral Urdhva Hastasana

Sit forward away from chair back and begin with arms at the sides. Reach arms out laterally while keeping shoulders rooted in the shoulder sockets. Continue moving them up and over the head reaching from the back of the armpit into the pinkie fingers.
Benefits: Isolates the entire deltoid and stretches around the shoulder blade

Arm Extension

Sit aganst chair back, internally rotate arms and engage triceps as you reach the arms back. Lift heart over the back of the chair and keep head neutral. Engage belly to help you return to the center. Repeat 3 times.
Benefits: Opens the heart, stretches biceps and chest.

Lateral Bend

Sit forward away from chair back and hold leg of chair with left hand. Reach right arm diagonally overhead as you press left hand into chair leg and open the chest to the rigth to look gently under the right arm. Keep the left hip grounded into the ciar. Hold for a few breaths, release on the exhale. Repeat 3 times to each side.
Benefits: Stretches the armpit chest, opens the ribs, lengthens the low waist, encourages deeper breathing.

Chair Gomukhasana
Cow's Face Pose in Chair

Raise left arm overhead and press right arm behind. Bend both elbows and place flat hands along the center of the spine. Reach top elbow up and towards head, relax bottom shoulder. Hold for 5-10 breaths, release and change sides.
Benefits: Stretches triceps and rotator cuff.

Chair Bhujangasana
Bhujanga's Twist in Chair

Sit away from chair back and raise arms overhead to lengthen spine. Twist belly, ribs and chest to the right as you bring the left hand to the outside of the right knee, the right hand reaches to the back of the chair. Turn torso to the right as you turn the head back to the left and slightly drop the chin. Hold 5-10 breaths, then change sides.
Benefits: Wrings out the spine and organs.

Chair Pasasana
Noose Pose in Chair

Sit away from chair back. Lean forward reaching right elbow to the outside of the left knee as you turn the belly, ribs and shoulders to the left. Bring palms together into Anjali Mudra and press right elbow against left knee, left hand against right hand to turn the torso gently deeper. Turn head to the left and align from the tailbone to the crown of the head. Keep both hips grounded into the chair. Hold 5-10 breaths, then release and change sides.
Benefits: Wrings out the spine and organs, stretches around the shoulder blades and neck.

Chair Purvottanasana
Intense Stretch of the East Side of the Body in Chair

Sit on edge of seat holding sides of seat with both hands. Press into arms as you lift the chest and swing pelvis forward to lift off chair. Lengthen tail towards back of knees, lift the heart and keep head neutral. Hold 5 breaths, then release.
Benefits: Strengths arms, shoulders and core, stretches front body.

Chair Setu Bandha
Bridge Pose in Chair

Sit on edge of chair seat with bolster between spine and chair back.
Variation I: Keep feet under knees and press hands into sides of chair seat, Lean back into bolster and swing hips forward. Make sure head is supported by bolster. Hold 5-10 breaths, then release.
Variation II: Press heels into fronts of chair legs to keep chair from tipping backwards. Press hands into sides of chair seat and swing hips forward leaning back against bolster. Try reaching one or both arms overhead if you feel stable.
Benefits: Strengthens quadriceps, core and stretches front body.

Chair Ustrasana
Camel Pose in Chair

Kneel in front of chair with calves under seat. Open heart as you lean back to rest forearms on seat and head on seat back. Hold 5-10 breaths, then engage belly to help you release back to center.
Benefits: Stretches front body, opens heart and throat.

Chair Urdhva Dhanurasana
Upward Facing Bow in Chair

Sit on a blanket backwards through the chair with legs through space of chair back. Place tailbone at back edge of chair and feet on bolster.
Variation I: Lie back over seat so that the bottom edges of the shoulder blades are at the front edge of chair seat. Use stacked blocks under the back of the head for support. Reach arms back over the head.
Variation II: Keep legs straight and reach arms inside the front legs and hold the outside of the back legs of chair.
Variation III: Straighten legs keeping feet on bolster and reach arms back over the head.
Hold for a minimum of 10 breaths then reach for the chair back and engage belly as you pull yourself upwards sliding the hips back into the seat. Relax forward over the chair back for a few moments before coming out of the chair.
Benefits: Opens entire front of the body in a supported way.

Chair Uttanasana
Forward Bend in Chair

Sit away from chair back with legs hips distance apart. Extend low belly towards knees until ribs come into contact with the thighs. Then round the upper spine and head forward reaching hands toward feet. Hold for 10 breaths, then engage belly as you walk hands back up to the thighs to release.
Benefits: Stretches the spinal muscles, calms the mind.

Bolster Instant Maui

Lie on floor with feet on edge of chair. Lift hips and place bolster under mid back, then lengthen legs into chair seat. Rest for 15 minutes
Benefits: Induces relaxation, opens the abdomen to the breath.

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Chair Yoga: Forward Bends

Chair Yoga: Legs & Hips

Chair Yoga: Shoulders & Back

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