Gentle Office Chair Yoga

Gentle Office Chair Yoga 

• Seated Twist – Bharadvajasana – Seated twist on a chair
  • Sit sideways on a firm but comfortable chair with your knees hip width apart and your feet firmly planted on the ground. 
  • Turn towards the back of the chair and grab the back of the chair with both hands.
  • Point your elbows backwards and slightly in towards the torso.
  • Hold the pose for 5 soft breath cycles.
  • Turn to the other side of the chair and repeat the directions. 
  • Afterwards, feel the effects of the pose.
  • Relax. 
• Forward Bend with a Revolved Twist – Bharadvajasana 
  • Sit forward on a firm but comfortable chair with your knees hip width apart and your feet firmly planted on the ground. 
  • Place your hands in prayer position and fold forward at the hips. Try not to overarch your back. 
  • Twist towards the left and place your right elbow on your outer left knee. 
  • Press your palms together and if possible twist deeper on your exhalations, without force.
  • Hold the pose for 5 soft breath cycles.
  • On your exhalation turn your torso back to center and inhale your torso to upright.
  • Repeat the twist on the left side with opposite directions.
  • Repeat the pose 3x. 
  • Afterwards, feel the effects of the pose.
  • Relax. 
• Standing Twist – Utthita Marichyasana – Standing twist with one foot a chair or table
  • Use a firm and steady chair. If an appropriate table is available you can place your foot on the top of the table. If needed, please take your shoes off if you use a table. 
  • Turn your chair sideways so the seat of the chair is closest to you.
  • Place your left foot on the seat of the chair and raise your hands over your head. 
  • On your exhalation twist your torso to the left and take your arms out to the side, shoulder height. 
  • Hold the pose for 5 soft breath cycles.
  • On your exhalation turn your torso towards the front of the chair and take your left foot off of the chair and place it on the ground. 
  • Place your right foot on the seat of the chair and raise your hands over your head. 
  • On your exhalation twist your torso to the right and take your arms out to the side, shoulder height. 
  • Hold the pose for 5 soft breath cycles.
  • On your exhalation turn your torso towards the front of the chair and take your high foot off of the chair and place it on the ground. 
  • Relax and feel the effects of the pose. 
• Revolved Side Angle Twist – Utthita Parsvakonasana– Side Warrior to side lunge twist while straddling a chair
  • Use a firm and steady chair.
  • Place the chair sideways with the back end of the chair on your right side. 
  • Straddle the chair with your right leg forward and your left leg back backward. 
  • Your torso is slightly angled and facing the front of the chair.
  • Outstretch both of your legs strongly and pull your belly back towards the spine. 
  • Lift and extend both of your arms out to the side, shoulder height.
  • Hold the pose for 5 soft belly breaths.
  • Bring both your arms down and turn your whole body to the left while still straddling the chair. 
  • Outstretch both of your legs strongly and pull your belly back towards the spine. 
  • Lift and extend both of your arms out to the side, shoulder height.
  • Hold the pose for 5 soft belly breaths.
  • Bring both of your arms down, turn towards the front of your chair, and feel the effects of the pose. 
  • Relax. 
• Front Warrior –Virabhadrasana 1 –Front Warrior twist while straddling a chair
  • Use a firm and steady chair.
  • Place the chair sideways with the back end of the chair on your right side. 
  • Straddle the chair with your right leg forward and your left leg back backward. 
  • In Front Warrior, your torso will face your right leg.
  • Outstretch both of your legs strongly and pull your belly back towards the spine. 
  • Lift both of your arms over your head and bring your palms together. 
  • Hold the pose for 5 soft belly breaths.
  • Bring both your arms down towards your heart and turn your whole body to the left while still straddling the chair. 
  • Outstretch both of your legs strongly and pull your belly back towards the spine. 
  • Lift both of your arms over your head and bring your palms together. 
  • Hold the pose for 5 soft belly breaths.
  • Bring both of your arms down, turn towards the front of your chair, and feel the effects of the pose. 
  • Relax.

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