Chair Yoga for Beginners Session: Does chair yoga really work?

I’m delighted to welcome you to your inaugural chair yoga for beginners session. If you’re seeking a refreshing exercise routine without leaving your seat, you’ve come to the right place.

Finding Your Center: Downward Dog on a Chair

To initiate our practice, let’s focus on achieving an optimal posture before settling into the chair. Imagine transforming your chair into a yoga mat for a modified Downward Dog.

  1. Chair Transformation: Turn the chair, offering a side view.
  2. Hand Placement: Position your hands at the chair’s back.
  3. Leg Extension: Take your legs back, ensuring hip-width distance.
  4. Optimal Stretch: Walk your legs back, straightening your arms.
  5. Glute Activation: Fire up your glutes by pushing your sit bones toward the back wall.
  6. Deep Breath: Inhale, dropping your head between your arms.
  7. Adjustments: Modify leg placement for a more profound stretch.
  8. Final Touch: Visualize drawing your shoulder blades down as you sit a bit lower.
  9. Complete the Move: Exhale and relax. Well done!

Transition to Seated Posture

Now, let’s gracefully transition from standing to seated yoga positions for a holistic experience.

Grounding Yourself

  1. Shoe Optional: Best practiced without shoes, but feel free to keep them on.
  2. Proper Alignment: Ensure feet are hip-width apart, aligning knees with ankles.
  3. Hand Placement: Place the backs of your hands on your thighs, allowing fingers and thumbs to relax.
  4. Core Engagement: Activate your abdominal muscles, akin to closing a button on your trousers.
  5. Shoulder Alignment: Inhale, drawing shoulders up, back, and down.
  6. Gaze Upward: Lift your gaze towards the ceiling as you breathe in deeply.
  7. Relaxation Mode: Exhale, gently close your eyes, drop your chin slightly, and allow your breath to flow naturally.
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Mindful Breathing

In the midst of our bustling lives, this is your dedicated 10 minutes to unwind and reconnect.

  1. Inhalation Technique: Breathe in through your nose or mouth.
  2. Stress Release: Let go of daily pressures; this moment is for you.
  3. Intention Setting: Consider setting an intention for the next 10 minutes—perhaps increased breath awareness or improved posture.
  4. Breath Visualization: Inhale and visualize the breath flowing through your entire body.
  5. Exhalation: Release tension with each exhale.
  6. Final Moments: Open your eyes, take a final deep breath, and extend your arms overhead.

Neck Mobility Exercises

Now, let’s focus on neck mobility—a crucial aspect often neglected in our sedentary routines.

  1. Isolate and Strengthen: Interlace your fingers, placing hands at the back of your head. Strengthen neck muscles by pushing elbows back.
  2. Side-to-Side Movement: Place hands on the upper chest. Breathe in and turn your head side to side, maintaining rib cage position.
  3. Upward Stretch: Inhale, gaze towards the ceiling, stretching from chin to collarbone.
  4. Throat Stretch: Exhale, drop the chin, feeling the stretch in the throat.
  5. Lengthening the Neck: Direct your right ear towards the ceiling, stretching the neck. Repeat on the left side.
  6. Side Stretch: Inhale, stretch the head out to the side. Exhale, draw the chin in for a double-chin stretch.

Full Body Stretch and Conclusion

  1. Full Body Stretch: Inhale, raise your arms overhead. Interlace your fingers, pressing palms into the back of your head. Strengthen neck muscles with controlled movements.
  2. Spinal Twist: Cross your right leg over the left, twisting gently to the left. Repeat on the other side.
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In conclusion, return to a seated posture, palms together, and express gratitude with a heartfelt “Namaste.” Congratulations on completing your chair yoga for beginners session—see you in the next class!

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