Chair Based Exercises-7 Day Chair Yoga Challenge

Welcome to the Chair Yoga Challenge! The goal of this challenge is to simply add some chair based exercises to get some movement in your day and begin to bring some awareness to your breath. All of these poses are done seated in your chair. This is for anyone who may be unable to stand without assistance or just needs the support of the chair. This can be for many reasons. Maybe you have an injury or are recovering from an illness, and it has been a bit challenging to get back into your normal routine. Whatever the reason, I am glad that you are here.

We are going to keep this pretty simple. We will perform three chair based exercises or chair yoga posees a day for 7 days- each with a different focus. l will provide a picture and written instruction and you can try them out on your own- or you can practice along with me to a short video. You might be thinking that 10 minutes of activity is not enough- but it is all about building consistency. The all or nothing philosophy won’t really get us where we need to go. Short bouts of activity throughout the day can help keep our energy up, keep our motivation high, and it won’t overwhelm us. It may even motivate us to get more movement.

The more we move the better we feel. When we don’t move we don’t get that good exchange of oxygen – that can makes us feel more tired. Give it a try. All of the poses are modified to be safe for most people and most medical conditions. However, you may have individual restrictions. Always consult with your healthcare provider before starting this or any exercise program. I modify all poses and I do not include seated spinal flexion or resisted twisting- but you must do what is right for your body.

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Be mindful of any individual activity or range of motion restrictions that you may have. Remember we can always do any of these chair based exercises seated all the way back in the chair. Always listen to your body, pace yourself, never force or strain, and stop this or any exercise immediately if you experience pain, shortness of breath, or dizziness. And- try to have some fun with it! Keep in mind that this does not have to be completed in 7 days!

If your feet do not touch the floor when seated in your chair, yoga blocks can be a great place to support your feet. Here is one on Walmart – yoga block or this set of two.

If you are interested in tracking and planning your exercise, you may be interested in this free printable Exercise Planner

Or if you are interested in keeping track of how you feel as you work through any type of life challenge or transition, you may be interested in journaling. You can take a look at my simple daily journal notebook or these hard cover journals from Promptly Journals

Day 1: Chair Based Exercises For The Breath

On day 1 we are focused on the breath. We will perform three different poses that will help improve our breathing. The first is the Chest Expansion pose. This will help us broaden through the chest. When we sit for prolonged periods of time, it is just a fact of the matter that we will eventually assume a more rounded posture. It takes a lot of work (both mentally and physically) to sit upright with good posture. This pose will help us feel what it is like to actively engage the muscles in the back of the body that work to help keep us upright. 

The second pose is the seated Lateral Side Stretch. This pose serves to utilize and stretch the intercostal muscles- the muscles between the ribs. They are very much involved in breathing. Opening up through the side may not be a movement that gets a lot of attention during our regular mobility tasks. We will focus on elongating the side versus crunching.

The third pose is the Cactus Arms pose. This pose serves to stretch the chest muscles, strengthen the muscles in the upper back, and gives some attention to the side body as well. It is also a great pose to practice moving with the breath- that will help you with your yoga practice and really any movement that you do.

Keep reading for the description and picture of each or scroll down for the link to the video:

1.Chest expansion

We will begin all of our poses in Mountain Pose. Sit tall with a long spine and your feet planted firmly on the ground. You may choose to sit forward in your seat, or sit back and have the support of the chair. You may need to place a yoga block or books under the feet if they do not touch the ground. Thighs are hip distance apart. Knees are bent to 90 degrees and thighs and feet are parallel. Broaden through the chest and engage the core (try doing a forced exhalation to feel what it means to engage the core).

• Lengthen from the base of the spine to the crown of the head.
• Bring your arms by your sides with the palms facing the body. Inhale as you gently arch the back and bring the arms behind the body- expand through the chest. Feel the shoulder blades gently come together. Neck remains neutral- do not drop the head back.
• Exhale to release back to your Mountain Pose or you may choose to hold the pose for 2-3 breaths.
• Repeat 3-5 times as desired.

Modifications:

If you do not have room to bring the arms back, simply arch the back to open through the chest and visualize the arms extended back behind the body or bend the elbows and bring the elbows back behind the body.

2.Lateral Side Stretch

• Begin seated in Mountain Pose with a long spine.
• Bend one elbow and place your hand near your shoulder.
• Inhale as you raise your elbow up towards the sky. Stay here for a few breaths or inhale as you straighten your elbow and extend your hand toward the sky.  Think of lifting up and over- not crunching.
• Stay here for 2-3 breaths as able to stretch the side body and intercostal muscles.
• On an exhale, release the hand back down by your side. Repeat 2-3 times as desired and then repeat on the other side.

Modifications:

Only raise the arm up as high as is comfortable or leave the hand on the shoulder. Do not force the stretch by lifting the shoulder towards the ear. If it is difficult to hold the stretch- lift the elbow up and down with the breath for a more dynamic movement.

3.Cactus Arms

• Return to your Mountain Pose.
• Sit tall with a long spine. Place the hands by your sides with the palms facing forward.
• Inhale as you raise the arms out to the sides and up to shoulder height- thumbs are pointing up.
• Exhale to bend the elbows.
• Inhale to slightly arch the back and open the chest.
• Exhale to bring the palms and elbows together.
• Inhale to open the arms back out to the sides (you may choose to stay in this position for a few breaths).
• Ensure that the neck remains relaxed and the shoulders stay down away from the ears.
• Repeat 3-5 times or as desired.
• On an exhale, release the arms back to the sides.

Modifications:

The elbows and palms may not touch and that is fine. Lower the arms as needed, do not strain the shoulders in order to keep them at shoulder height. Only lift the arms as high as is comfortable- you can still bring the arms together and apart.

Want More Chair Based Exercises?

Take a look at the video where we will complete each pose. We will then combine them into a flow. Go at your own pace, never force or strain, and modify using the tips above for any pose that you need to.

If you are new to chair yoga, take a look at Is Chair Yoga Right for You?

If you are interested in learning more about the benefits of breathing and energy conservation for better mobility, take a look at  Breathing for Better Mobility.

See you tomorrow for Day 2.

Namaste!

Day 2-Chair Based Exercise For The Lower Body

Today we are going to focus on three chair based exercises and yoga poses that utilize the lower body. Maintaining good lower body strength and range of motion is important for a multitude of tasks. We generally think of high level tasks such as walking and climbing stairs. However, adequate range of motion and flexibility in the lower body is also crucial for getting in and out of bed, maintaining proper sitting posture, and managing low back pain.

Our first pose is the Modified Staff Pose. We will start with one leg at a time and then perform it with both legs.  Another option is to perform the modified staff pose with both heels on the floor with the knees straight- however I think this version is more accessible for those who are sitting back in the chair. You can try both. This pose involves knee extension, ankle range of motion, calf stretching, and core stability.

Our second pose is the modified Low Lunge with optional stretch. This pose involves hip flexion and as always- core stability. Hip mobility is necessary for a multitude of tasks, including standing up and down from a chair. We will add an optional stretch for the low back here.

Our third pose for the lower body will be the Chair Pose. This is a highly functional pose as it implements the hip hinge. The hip hinge can serve to protect the spine and alleviate spinal flexion when picking up or reaching for objects. We can add on to this pose and lift out of the chair or we can add in some visualization here. Keep reading for a picture and description of each or scroll down for the link to the video

1.Modified Staff Pose

• Begin seated in your Mountain Pose with a long spine. You may choose to sit back in your chair and have the support on the spine.
• Inhale as you straighten one knee. Exhale as you bring awareness to the top of the thigh.
• Inhale as you straighten the opposite knee. Exhale as you bring awareness to the top of the thigh.
• Inhale to lengthen the spine.
• Exhale as you stretch the toes back towards the face to further stretch the calves and the back of the thighs.
• Hold the stretch as desired, making sure to keep the chest open and the spine long. You may choose to raise and lower the arms in this position.
• On an exhale, release the feet to the ground.
• Repeat 2-3 times or as desired.

Modifications:

Only straighten the knees as much as is comfortable (thigh stays on the chair). You may choose to leave the heels on the floor as you straighten the knees, however you will need to scoot forward to the edge of your seat to do so.

You may choose to straighten both legs at the same time. You may also choose to slowly raise the arms overhead to further engage the core.

You may choose to do one leg at a time and focus on the sensation in the calf as you stretch the toes back towards the face.

2.Modified Low Lunge

• Return to your Mountain Pose with a long spine.
• Ground down through one foot to engage the core.
• Inhale to raise the opposite knee up in the air.
• Exhale to slowly lower the foot back to the ground.
• Repeat 4-5 times or as desired.
• Repeat on the other side.

*Option to wrap the hands around the knee and hold the position for a few breaths to stretch the low back. Maintain a long spine and an active core. Gently roll the ankle one way and then the other.

Modifications:

Only lift the knee as high as is comfortable. Eliminate the stretch if that is not right for you.

If you are unable to raise the knee up, raise the heel up and down instead- lift the arms up towards the sky to engage the core.

3.Chair Pose

• Begin in Mountain Pose with a long spine.
• Inhale to lengthen the spine.
• Maintain your long spine as you hinge forward from the hip creases (where the trunk meets the lower body)- the chest stays broad.
• In this position, gently put weight through the heels as if you were going to stand up.
• Hands can be on your thighs, by your sides, or you may choose to raise the arms forward, or rise up out of the seat.
• Whatever version you choose, stay there for 2-3 breaths.
• On an exhale, hinge at the hips and return to your mountain pose. Repeat 2-3 times or as desired.

Modifications:

Only hinge forward as far as is comfortable (it may be 1-2 inches).  Ensure that you maintain a long spine with the core engaged.

You may choose to come forward and lift a few inches off the seat to further engage the lower body- maintain the bend in the knees and the hinge at the hip crease.

Want More?

Take a look at the video as we go through each pose, including the optional moves and modifications.

Take a look at Chair Yoga and Functional Strength for some information on the importance of strength training and more chair based exercises.

See you tomorrow for Day 3!

Day 3: Upper Body Chair Yoga

Welcome to Day 3! Today we will perform three poses with a focus on the upper body. We use the upper body for a multitude of tasks, but regularly stretching the upper body can help us improve our posture, assist with alleviating aches and pains associated with prolonged sitting, and help relieve tension in the neck and upper back.

The first pose that we will do today is the Upward Hand Stretch– similar to the standing Palm Tree Stretch. This pose will stretch the fingers and wrists as well-places that we may not notice that we are holding onto tension. This stretch can help relieve tension in the upper back and shoulders. It can also help with stimulating the nervous system and promoting diaphragmatic breathing. We can easily adapt this pose to many levels.

The second pose is the Mountain Pose with Arms Overhead. There are many variations that we can take in our Mountain Pose. This pose can help boost energy as you move with the breath. It can be modified to accommodate shoulder limitations. We can perform it slowly, or increase the pace to increase the cardio component.

Our third pose for the upper body is the Five Pointed Star. This pose is also great for bringing a boost to our energy and mood. We get some shoulder abduction and external rotation here, and we can also add in some finger stretching as well. This is a great pose for taking up some space and increasing your confidence. Take a look at this article if you have not heard about power poses.Keep reading for a picture and description of each pose or scroll down for the link to the video

1.Upward Hand Stretch

• Begin seated in Mountain Pose with your palms together at heart center. Inhale to a long spine.
• On an exhale, extend the elbows and reach the arms forward away from the body as you clasp your hands together.
• Inhale as you rotate the shoulders and press the palms away from your face.
• Exhale as you feel the stretch in the shoulders and the forearms.
• Stay here or inhale as you begin to raise the hands toward the sky-palms are facing up.
• When you have raised the arms as high as comfortable, you may choose to stay in this position for a few breaths or gently stretch side to side.
• On an exhale gently release the hands and float the arms back down by your sides.
• Repeat 2-3 times or as desired.

Modification-clasp opposite hand to opposite elbow

Modifications:

You may eliminate the rotation and keep the palms towards your face.

Only lift the arms as high as is comfortable, do not force or strain. You can still add the side to side stretch.

If it is too much stress on the hands, cross opposite hand to opposite elbow and raise the elbows up toward the sky.

2.Mountain Pose with Arms Raised

• Begin seated in Mountain Pose with a long spine, arms are by your sides with the palms facing the body. Chest is broad.
• Inhale as you raise the arms out in front of the body and reach the thumbs up toward the sky.
• Exhale as you gently release the arms back by your sides ( You may choose to hold here for a few breaths and feel the core engage and the shoulders stretch, make sure to keep the shoulders relaxed down and away from the ears.
• Repeat 4-6 times or as desired.

Modifications:

Only raise the arms as high as is comfortable.

You may choose to raise one arm at a time.

If shoulder range is limited, you may choose to bend and straighten the elbows as you move with the breath and engage the core.

3.Five Pointed Star

• Begin in your Mountain Pose with a long spine. Arms are by your sides with the palms facing forward.
• Inhale as you raise the arms up and away from the body into a Y shape. Stretch the fingers gently here.
• Stay here for a few breaths as desired. You may choose to gently open and close the hands.
• On an exhale, gently release the arms back by your sides.
• Repeat 3-5 times or as desired.

Modifications:

Only lift the arms as high as is comfortable.

Raise one arm at a time if needed.

If the arms are fatigued, perform gentle shoulder circles to open the chest and stretch the shoulders.

Want More?

Take a look at the video as we go through each pose.

I invite you to take a look at All About the Upper Body to learn more about the importance of maintaining upper body and grip strength with more chair based exercises for the upper body.

See you tomorrow for Day 4!

Day 4: Chair Based Exercises For The Core

Today we will focus on three poses that utilize the core. Maintaining proper alignment and strength in our core is fundamental for everything that we do. Good core strength helps our posture, allows us to move our extremities efficiently, assists with preventing back pain, and helps to decrease injuries associated with improper lifting. The truth is that we are always using our core-even when we are doing exercises or poses focused on the upper or lower body. Yoga can help us to return to our center and increase our mindfulness in the way that we move- this can help prevent falls and create more ease in how we move.

Our first pose is the Cow Pose. This pose serves to open up through the chest and can help to strengthen the muscles in the upper back (still part of the core). It can be an accessible way to check in with and improve your posture- both seated and standing.

Our second pose is a Boat Pose variation. We can adapt this challenging pose to the chair. Even if you are beginning your practice sitting with the support of the back of the chair, we can still engage the muscles in the core. This pose can require a bit of concentration. Be kind to yourself as you explore this pose. You may not feel as if you are “doing anything” but this pose can really help us to build some core awareness.

Our third pose is an adaptation of High Lunge to Pyramid Pose. Remember that we do not have to have all the elements of each pose when we adapt to the chair. We are still getting the hip and knee flexion of the High Lunge and the knee extension of the Pyramid pose. It may sound like an lower body exercise, however we will be engaging our core as we move between the poses- much like we do in life. Keep reading for a description and picture of the poses or scroll down for a link to the video

1.Cow Pose

• Begin seated in your Mountain Pose with a long spine.
• Inhale to lengthen from the base of the spine to the crown of the head and gently arch the back as you move the shoulder blades towards each other.
• Broaden through the chest. You may choose to hold this position for a few breaths-breathe evenly
• Exhale as you return to center.
• Repeat 3-5 times or as desired.

Sit tall with a long spine

Inhale to slightly arch the back and broaden through the chest

Modifications:

You may choose to hold the position as you strengthen the muscles in the upper back, breathe evenly.

You may add a gentle neck stretch as you return to the center by dropping the chin towards the chest or by gently tucking the chin back (like you are making a double chin).

2.Boat Pose

• Begin in your Mountain Pose.
• Sit forward a few inches in the chair if able and broaden through the chest.
• Bring awareness to the core by doing a quiet cough or forced exhalation.
• Inhale to a long spine.
• Keep the spine long and exhale as you hinge back at the hips (think opposite of the chair pose).
• Work to maintain a long spine- you may only move an inch or two.
• Inhale to lengthen the spine and on an exhale, return to center.
• Repeat 3-4 times or as desired.

Modifications:

Only move as much as is comfortable, ensuring that the spine remains long and the core engaged.

If your are sitting all the way back in the chair, engage the core by gently pressing into the back of the chair.

3.High Lunge to Pyramid Pose

• Begin in your Mountain Pose.
• Ground down through one foot to engage the core.
• Inhale as you raise the opposite knee up in the air.
• Keep the knee up and on an exhale, straighten the knee.
• Inhale to bend the knee.
• Continue to bend and straighten the knee 3-4 times or as desired.
• Exhale to gently release the foot to the ground.
• Repeat as 3-5 times or as desired and then repeat on the opposite side.

Keep the thigh lifted

Modifications:

You may choose to lower the thigh back down before you extend the knee if keeping it lifted is causing too much strain.

Only lift the knee as high as is comfortable.

If lifting the knee is not available to you today, continue to stabilize through the opposite foot to engage the core and alternate lifting the toes and then the heels.

Want More?

Take a look at the video as we go through each pose.

If you are interested in learning some more information on the core or more chair based exercises, I invite you to take a look at Chair Yoga and the Core.

See you tomorrow for Day 5!

Namaste!

Day 5: Chair Yoga Challenge For The Brain

Today we will do three poses that focus on stimulating both sides of the brain. Of course, we use our brain for all the other poses too. However, moves that utilize both sides of the body and that cross the mid line of the body help to integrate the right and left sides of the brain better. Moves like these can help us to improve our coordination and are also highly functional. Adding activities that require concentration and focus can help us improve our performance at daily tasks.

The first pose is the Modified Bird Dog. Here, we utilize opposite sides of the body performing a different movement. We are incorporating both sides of the brain as we move the upper body on one side and the lower body on the other. We also get some good core engagement as well.

The second pose is a Modified High Lunge Twist. We get a lot of brain engagement here- we will be using both the right and left upper extremities as well as crossing over the mid line. The addition of a lower body component adds a coordination element to this pose.

Our third pose does not have a fancy yoga name- it is basically a Hug. We get some good chest opening, some upper back stretching, and we are crossing the mid line. Alternating the hand on top also adds a bit of a mental component. It is also just a good reminder to give yourself some love!

1.Modified Bird Dog

• Begin seated in your Mountain Pose. Arms are resting by your sides with the palms facing the body.
• Ground down through the left foot to stabilize and engage the core.
• Inhale as you straighten the right knee- and at the same time raise the left hand up towards the sky (you may choose to hold this position for a few breaths).
• Exhale as you release the foot to the ground and the hand back by your side.
• Repeat with the opposite sides.
• Repeat 4-5 times or as desired.

Modifications:

Only straighten the knee as much as is comfortable (the thigh stays on the chair). If that is difficult today, try raising the toes up toward the sky instead.

Only raise the arm as high as is comfortable, make sure to keep the shoulders down and away from the ears.

You may choose to extend the arm and leg separately.

You may choose to hold the position for a few breaths on each side, or you may alternate side to side as you engage the core and move with the breath.

2.High Lunge Twist

• Begin in your Mountain Pose. Arms are by your sides with the palms facing the body.
• Ground down through the left foot to stabilize and engage the core.
• On an inhale, raise the right knee and both arms up toward the sky.
• On an exhale, bring the palms together as the hands come to touch the outside of the right knee. Maintain a long spine.
• Inhale to separate the palms and raise the hands back overhead.
• Exhale as you release the arms by your sides and the foot to the ground.
• Repeat 3-5 times or as desired.
• Repeat on the other side.

Modifications:

Only raise the arms and the knee as high as is comfortable.

Raise the arms and the knee separately.

If the hands can not come together, simply bring the hands down to the outside of the thigh wherever is comfortable.

If it is difficult to extend the knee today, raise the toes up toward the sky instead.

You may choose to hold the position for a few breaths, or alternate right and left as you move with the breath.

3.Hug

• Begin seated in your Mountain Pose with the arms by your sides and palms facing forward.
• Inhale as you raise the arms up to shoulder height.
• Exhale as you cross the arms and bring opposite hand to opposite shoulder- if able see if you can reach to the inside border of the scapula.
• Inhale to open the arms out to the sides and open the chest.
• Repeat 3-5 times or as desired, trying to place the opposite arm on top each time.

Modifications:

Only raise the arms as high as is comfortable.

If it is not comfortable in the shoulders today, grasp opposite hand to opposite elbow instead. You can still open through the chest as you inhale.

Want More?

Take a look at the video if you would like to follow along as we do the poses.

I invite you to take a look at Chair Yoga and the Brain if you are interested in learning more or want more chair based exercises to stimulate the brain.

See you tomorrow for Day 6!

Namaste!

Day 6: Full Body Flow

Welcome to Day 6!  Today we will focus on poses that utilize the entire body. Full body poses help us to integrate the upper and lower body, connect with our core, integrate our mind and body connection, and move with the breath.  We will practice each pose and then we can add an optional flow here to further stimulate the brain as we coordinate between two poses.

Our first pose is the Warrior 2 Pose. This pose serves to open the hips and the chest, as it strengthens the shoulders and core. We will practice a modified version that is accessible to those in a chair with arms.

Our second pose is the Goddess Pose. This pose serves to further open the hips and the chest. Although the lower body is not weight bearing as it would be if we were standing, we are still utilizing the muscles in the lower body as we stabilize through the hips and pelvis. We can add an optional flow here by opening and closing the arms and the thighs.

Our third pose is the Downward Facing Dog. We will revisit our hip hinge from our Chair Pose earlier in the week. Here, we will add a wrist extension component as we would if we were on the mat. We will also get some great core connection as we work to keep the spine long.  If it works for you today, you may try the optional flow as we move between Downward Facing Dog and Upward Facing Dog. Here, we will get a gentle heart opener.

1.Warrior 2

• Begin seated in your Mountain Pose with a long spine and arms by your sides.
• Ground down through the left foot to stabilize and engage the core.
• On an inhale, raise the right knee up towards the sky.
• Exhale as you bring the knee out to the side and place the foot on the ground- you may choose to further open the hip by rotating the hip so the toes are pointing to the right.
• On an inhale, gently raise the arms up to shoulder height and rotate the neck to gaze over the right fingertips.
• Hold here for a few breaths as desired.
• On an exhale, gently look forward as you relax the arms down and return the foot to center.
• Repeat 2-3 times or as desired.
• Repeat on the other side.

                   Hold here for a few breaths

Option to flow from your Warrior 1 to your Mountain Pose with arms raised

Optional

You may choose to move with your breath as you move to Mountain Pose with Arms Raised Overhead. Rotate the shoulders so the thumbs are facing up. Inhale as you bring the foot back to center and reach the arms overhead. Exhale as you return to Warrior 2. Repeat as desired.

Modifications:

Only bring the foot out to the side as far as is comfortable or eliminate the external rotation.

Only raise the arms as high as is comfortable or eliminate the neck rotation.

Keep the palms together at heart center and only move the lower body.

2.Goddess Pose

• Return to your Mountain Pose with the arms by your sides and the palms facing forward.
• Lengthen through the spine and engage the core.
• On an inhale, raise the right knee up towards the sky.
• Exhale as you move the thigh out to the side and place the foot on the ground.
• Repeat on the left side.
• On inhale, raise the arms away from the body to shoulder height.
• Exhale as bend the elbows.
• Hold this position for a few breaths as desired, further opening the chest as you inhale.
• On an exhale, gently release the arms back by the sides and the feet back to center.
• Repeat 2-3 times or as desired.

Option to bring the palms and elbows together and apart as you stabilize through the feet

Optional

You may choose to open and close the arms as you move with the breath here. You can also choose to bring the knees together and apart, or move all four limbs at the same time to further engage the core.

Modifications:

Only open the hips as far as is comfortable.

Only raise the arms up as high as is comfortable- you may choose to leave the elbows at you sides and rotate the shoulders to open through the chest.

You can choose to move the upper body and lower body separately initially, and combine them as you are comfortable.

3.Downward Facing Dog

• Begin seated in Mountain Pose with arms by your sides, palms facing toward the body.
• Inhale to lengthen the spine.
• Exhale as you hinge forward at the hips, engage the core as you maintain a long spine.
• Inhale as you raise the arms forward in front of the body. Rotate the shoulders so the palms are facing down.
• Exhale as you gently extend the wrists and bring the finger back toward the body.
• Stay here for a few breaths as desired.
• On an exhale, relax the wrists and gently release the arms back down as you hinge at the hips and return to center.
• Repeat 3-4 times or as desired.

Modified Downward Facing Dog

Option to bring the elbows to the outer ribs and extend the wrists for a breath, and then return to your Downward Facing Dog with the arms up

Optional

Begin in your Downward Facing Dog. On an exhale bend the elbows and bring the hands back by the lower ribs. Inhale as you gently arch the back. Stay in this position as desired, and on an inhale straighten the arms and return to your Downward Facing Dog. Repeat as desired.

Modifications:

You may eliminate the wrist extension if that does not feel right for you today.

Eliminate the upper body movement or keep the palms together at heart center.

Only hinge forward as far as is comfortable.

Want More?

Take a look at the video if you would like to follow along.

You may be interested in more chair based exercises for cardio here,  Chair Yoga For Cardio

See you next time for Day 7!

Namaste!

Day 7: Focus On The Stretch

We will complete our challenge with a three stretches. While we do get a good stretch with all of the poses that we have done, we will slow it down with a bit more focused stretch. Stretching serves to lengthen the muscles, relieve tension, and can be a place of grounding to relax the nervous system.

Our first stretch is a Lateral Neck Stretch. We will add an optional grounding component to further calm the nervous system.

Our second stretch is a Plantar Fascia Stretch or ankle flexion and extension stretch. We gently stretch the ankle, toes, and the bottom of the foot.

Our last stretch is a Modified Seated Twist to gently reset the nervous system. We will not be performing a full twist or a resisted spinal twist, but you may choose to do what is right for you.

1.Lateral Neck Stretch

• Begin seated in your Mountain Pose, sit all the way back in the chair to support the spine.
• Inhale to a long spine and keep the shoulders relaxed down.
• Exhale as you gently bring the right ear towards the right shoulder.
• Do not force or strain. Stay here for a few breaths as desired.
• You may choose to place the right hand on top of the head to feel a sense of grounding – do not pull or force with the hand, just rest it there.
• You may choose to gently gaze up towards the sky to feel how that changes the sensation.
• On an exhale, release the hand and gently return to center.
• Repeat on the other side. Repeat as desired

Adding the hand to the top of the head is optional

2.Plantar Fascia Stretch

• Return to your Mountain Pose.
• Bend the right knee and bring the foot underneath your chair.
• Lift the heel up as you feel the stretch in your toes and the bottom of your foot.
• Breathe evenly here for a few breaths and on an exhale release the foot back to center.
• Repeat on the other side, and then repeat as desired.
• If that is not right for you, keep the feet on the ground and gently roll through the foot as you slowly alternate lifting the heels and then the toes.
• Try lifting just the big toe up and down, and then lift the other toes up and down as you leave the big toe on the ground.

Option to gently roll through the feet as you lift the toes and then the heels

3.Modified Spinal Twist

• Begin seated in Mountain Pose with a long spine, hands are resting on the middle of the thighs.
• Inhale to a long spine.
• As you exhale, slide the right hand toward the right knee and the left hand toward the left hip crease.
• Gently turn and look over the left shoulder- as if you were backing up your car in the parking lot.
• Breathe evenly here for a few breaths as desired, keep the shoulders away from the ears.
• On an exhale, gently release back to center.
• Repeat on the other side.
• Repeat 2-3 times or as desired -make sure to take nice deep breaths here.

Want More?

Take a look at the video if you would like to follow along with me.

Take a look at Chair Yoga and the Feet?  if you are interested in learning more about the importance of maintaining mobility in the foot and ankle.

Thank you so much for joining me in this 7 Days of Chair Yoga Challenge!  I hope that it helped you get some movement in your day.

Be sure to take a look at the Resources page for a printable version (7 Days of Chair Yoga Challenge).

Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.