Chair Yoga Exercises

Skills You’ll Learn:

• How prolonged sitting and sedentary lifestyle affects physical health.
• Chair Yoga exercises designed for computer users and office workers.
• How to incorporate Chair Yoga into your workday for better physical well-being.

Benefits for You:

• You’ll relieve discomfort from long hours of sitting, such as neck, back, and shoulder pain.
• You’ll improve focus, reduce stress, and increase energy levels throughout the workday.
• You’ll create a routine that promotes overall health and prevents work-related ailments.

Skills You’ll Learn:

• How to center and ground yourself at the beginning of a Chair Yoga class.
• Posture and alignment while seated.
• How to mentally and physically prepare for a focused yoga practice.

Benefits for You:

• You’ll get more body awareness through grounding techniques.
• You’ll be more clear and less stressed before starting your day or work routine.
• You’ll build a strong foundation for a more focused and effective yoga practice.

Skills You’ll Learn:

• Gentle warm-up techniques for neck, shoulders, hands, and joints to prepare your body for deeper stretches.
• Lunge poses and quads stretches using a chair for more mobility.
• Eye exercises and face yoga in your warm-up to release tension.

Benefits for You:

• You’ll loosen up tight muscles and improve joint mobility to reduce the risk of injury.
• You’ll prepare your body and mind for more complex asanas by easing into the practice.
• You’ll relieve eye strain and facial tension to feel more refreshed and rejuvenated.

Skills You’ll Learn:

• Step-by-step breakdown of Surya Namaskara (Sun Salutation) using the chair for support.
• Variations of Sun Salutations for different fitness levels and flexibility.
• Twisting and leg extension techniques to increase flexibility and strength.

Benefits for You:

• You’ll experience a full-body workout with modified Surya Namaskar that’s easy and safe.
• You’ll increase flexibility in the spine and hips to improve your posture and alignment.
• You’ll boost energy and circulation and set a positive tone for your day or work routine.

Skills You’ll Learn:

• How to engage and strengthen your core muscles with Chair Yoga poses like Table Top Pose (Bharmanasana) and Plank Pose (Phalakasana).
• Alignment and breath control for effective core engagement.
• How to perform modified core exercises while seated to build balance and stability.

Benefits for You:

• You’ll strengthen your core muscles and improve overall stability and posture in daily activities.
• You’ll improve body awareness and balance and reduce the risk of falls or injuries.
• You’ll improve digestion and lower back support through core activation.

Skills You’ll Learn:

• Alignment, balance, and flexibility through standing, seated, supine, and prone poses using a chair, such as Mountain Pose, Warrior variations, and Triangle Poses.
• Stretches, twists, and strength-building exercises, such as to bend forward, lateral reaches, hip flexor stretches, and core-strengthening poses like Boat Pose.
• Supine and seated poses such as Bridge Pose, Wind-Relieving Pose, and Pelvic Tilts to improve mobility, release tension, and promote relaxation.

Benefits for You:

• You’ll improve balance, flexibility, and strength and perform yoga even in limited spaces like offices or at home.
• You’ll release tension and tightness in key areas such as the spine, sit bones, hips, and shoulders, and strengthen core and legs with supported poses.
• You’ll relax and mobilize with gentle stretches and twists to release physical and mental stress and improve posture and wellbeing.

Skills You’ll Learn:

• Breathing techniques like Yogic Breathing, Kapalbhati, and Anuloma Viloma while seated in a chair.
• Breath control to relax and focus the mind.
• Hand movements with breath for better coordination and focus in Chair Yoga.

Benefits for You:

• You’ll reduce stress and increase mindfulness through controlled breathing techniques.
• You’ll improve lung capacity and respiratory health to benefit overall physical well-being.
• You’ll deepen mind-body connection and promote relaxation and mental clarity.

Skills You’ll Learn:

• Chair Shavasana, with variations for 10 minutes, 30 minutes, and 1-hour sessions.
• Techniques for mental and physical relaxation while seated in a chair.
• How to release tension and rejuvenate the body and mind through deep rest.

Benefits for You:

• You’ll experience deep relaxation without the need to lie down which makes it accessible for all body types.
• You’ll release stress and tension accumulated throughout the day which promotes mental clarity and calm.
• You’ll improve overall well-being by incorporating regular relaxation techniques into your routine.

Skills You’ll Learn:

• Chair Yoga routines for corporate settings, with options for 30 minutes, 45 minutes, and 1-hour sessions.
• Yoga practice for busy work schedules and office environments.
• Structured yoga practice for corporate professionals.

Benefits for You:

• You’ll improve workplace productivity and focus with short yoga routines performed on a chair seat.
• You’ll improve physical and mental well-being which reduces the effects of stress and prolonged sitting.
• You’ll create a healthier work environment by promoting movement and mindfulness during the workday.

Skills You’ll Learn:

• How to modify Chair Yoga for specific ailments like stress, cervical spondylitis, lower back pain.
• Yoga sequences for balance, stability and mindfulness to manage common health issues.
• Yoga techniques for specific conditions like frozen shoulder, migraines, hypertension.

Benefits for You:

• You’ll get relief from common ailments, such as pain from prolonged sitting or poor posture using easy yoga techniques.
• You’ll improve mental and emotional well-being by addressing stress and promoting mindfulness through seated Yoga.
• You’ll improve balance, stability, and physical function and reduce the risk of injury or discomfort from sedentary lifestyles.