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. 

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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.

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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. 

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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.

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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.

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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.

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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.

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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.

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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.

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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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