​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
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      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Summer Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
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    • Yoga Nidra Training (10 hrs)
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      • chair: head & neck
      • chair: hands & wrists
      • chair: arms & shoulders
      • chair: spine & torso
      • chair: hips & low back
      • chair: legs & feet
      • chair: sun salutation
      • chair: inversions
      • chair: relaxation
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      • asana a to z
      • asana: 100+ sequences >
        • stick figures
      • asana: pose mythology
      • asana: warm-ups >
        • asana: reclining warm-ups
        • asana: kneeling warm-ups
        • asana: upper body warm-ups
      • asana: somatics
      • asana: core strength
      • asana: seated poses
      • asana: standing poses
      • asana: forward bends
      • asana: backbends
      • asana: twists
      • asana: inversions & arm balances
      • asana: sun salutations
      • asana: restoratives
    • Mudra >
      • mudra 101
      • mudras A to Z
      • therapeutic mudra index
      • mudra: hasta
      • mudra: meditation
      • mudra: grounding
      • mudra: energizing
      • mudra: physical healing
      • mudra: emotional healing
      • mudra: body & bandha
      • mudra practices
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      • pranayama A to Z
      • pranayama: nadis
      • pranayama: vayus
      • pranayama: calming
      • pranayama: balancing
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      • nidra: listen to yoga nidra >
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    • Mantra & Chanting >
      • chant: sanskrit pronunciation
      • chant: vowel spiral
      • chant: meaning of om
      • chant: using a mala
      • chant: bija mantra
      • chant: chakra mantra
      • chant: creating a personal mantra
      • chant: brahmārpañam mantra
      • chant: gāyatrī mantra
      • chant: ganesh maha mantra
      • chant: mangala mantra
      • chant: mukti mudra
      • chant: pavamāna mantra
      • chant: sarasvatī sloka
      • chant: shanti mantra
      • chant: shiva panchakshara
    • Chakras >
      • chakra: quality table
      • chakra: muladhara
      • chakra: svadhisthana
      • chakra: manipura
      • chakra: anahata
      • chakra: vishuddha
      • chakra: ajna
      • chakra: sahasrara
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        • philosophy: brahman & maya
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2/3/2015

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Home Practice: Chair Yoga

 
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Chair Yoga is the perfect solution for people who are stuck at their desk throughout the day, or for those who find getting up and down from the floor difficult. All of these postures can be done sitting in a sturdy chair, preferably not on a sofa. You don't need any other props besides your body and the chair. Feel free to download the sequence handout below or view it from work and give yourself a productive yoga lunch break!


These mudras use the fingers of the right and left hand to activate the chakra points that are located in the torso.
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Kanistha Mudra

Hold hands open with palms facing center. Touch tips of pinkie fingers together.
Benefits: Reduces high blood pressure and stress, grounds the energy
Practice Tips: Helpful for constipation


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Anamika Mudra

Hold hands open with palms facing center. Touch tips of ring fingers together.
Benefits: Brings awareness to the reproductive system, helpful for recovery from codependency and addictions, supports healthy intimate relationships
Practice Tips: Helpful for self-healing


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Madhyama Mudra

Hold hands open with palms facing center. Touch tips of middle fingers together.
Benefits: Supports digestion and stable energy levels
Practice Tips: Helpful for fatigue  


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Tarjani Mudra

Hold hands open with palms facing center. Touch tips of index fingers together.
Benefits: Gently opens the heart, expands the breath in the chest
Practice Tips: Helpful for depression


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Angushta Mudra

Hold hands open with palms facing center. Touch tips of thumbs together.
Benefits: Opens the throat and projects inner wisdom through the voice
Practice Tips: Helpful for speech


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Hakini Mudra

Touch the tips of all fingers together creating a spherical shape within the palms.
Benefits: Integrates the body, mind and energy
Practice Tips: Helpful for overall balance and healing



  • Download Chair Yoga Sequence
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    Index:

    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
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    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

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