Chair Yoga Sequence

The following yoga exercises are safe and accessible for all levels. The entire sequence can be done in 10-20 minutes depending on number of repetitions. Allow a few minutes at the end of the sequence to sit quietly in meditation.

 

Deep Breathing
Place Hands on ribs. Take a deep breath in – feel rib cage expand. Slowly exhale, gently pull belly in. Inhale count 1-5, Exhale count 1-5. Repeat 5-10 breaths.

 

 

 

Sunrise Breathing
Start with the arms down by the sides. As you inhale, raise arms out to sides and overhead eventually bringing palms together. Exhale return arms down by sides. Move slowly. Repeat for 5-10 breaths

 

 

 

Neck Stretch #1
Take left ear to the left shoulder. Extend right arm toward the floor. As you inhale, feel the breath filling the right side of the neck. As you exhale, stretch the right fingertips toward the floor.

 

 

 

Shoulder Warm-ups
Lift shoulders up toward ears.

 

 

 

Shoulder Warm-ups (cont.)
Roll shoulders backwards in large circles. Repeat 12 times. Roll shoulders forward in large circles. Repeat 12 times.

 

 

 

Wrist Circles
Interlace fingers, hold palms and forearms together, circle the wrists in a clockwise motion 12 times then rotate in a counter clockwise motion 12 times.

 

 

 

Twist
Sit at front edge of chair. Lengthen spine upward. Turn to right, hold back of chair with right hand, put left hand on right knee. Inhale, sit tall, Exhale and twist deeply.

 

 

Side Bend
Sit at front edge of chair. Lengthen spine upward. Inhale and reach left arm upward, rest right hand on right leg. Exhale and lean body to the right. Breath deeply 5-10 breaths into the left side of the body.

 

 

 

Cat Tilts
Sit at front edge of chair. Lengthen spine upward. Place hands on knees. Inhale arch back lifting chest up and forward.

 

 

 

Cat Tilts (cont.)
Exhale rounding back and pull belly in. Repeat.