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.

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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).

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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).

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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. 

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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

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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. 

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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.

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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.

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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.

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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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