Today, we will share some yoga practices with the help of the chair:
1 猫式-牛式 Chair Cat-Cow Stretch
2 手臂上举式 Chair Raised Hands Pose Urdhva Hastasana
On an inhalation, raise your arms toward the ceiling.
Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. Anchor your sit bones in your chair and reach up from there.
3 前屈伸展式 Chair Forward Bend Uttanasana
On an exhalation, come into a forward bend over the legs.
Let the hands rest on the floor if they reach it. Let the head hang heavy.
On an inhalation, raise the arms up over the head.
Repeat this movement between a raised arms position and a forward fold several times, moving with breath.
4 侧角式 Chair Extended Side Angle
After your final forward bend, stay folded.
Bring your left fingertips to the floor on the outside of your left foot.
Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up to the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.
If your left hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.
For a more intense twist, bring the left fingertips to the outside of the right foot (pictured here) before twisting.
Do the same position with the right arm down and the left arm up.
5 鸽王式 Chair Pigeon
Eka Pada Rajakapotasana
Come back up to sit.
Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths.
You may forward bend to intensify the stretch if you like. Repeat with the left leg up.
If you are interested in these Chair Yoga asanas, and want to learn more of them, please join our Chair Yoga classes by Mayank.
老师介绍 About the Teacher
With its root in South Indian Bangalore, Just Yoga has developed a distinctive and non-dogmatic approach to yoga through three generations of yoga teachings. Based on traditional foundations, while inspired by new generations of technology, Just Yoga offers you a simplified yet effective approach to our modern hectic lifestyle!