limit in time and space ?or still want to maintain the wellbeing of the spine & the flexibility while away from the yoga mat on a long year-end holiday, try the following quick & simple yoga movements with the chair. They help remove lethargy & stagnated energy from the body. Do enjoy your holiday!!!
(1 ) Seated Mountain Pose , stretches the upper back and the chest. it helps refresh the whole body. make sure do not tense the shoulder.
(1)(2 ) Seated Cow Pose , emphasizes the opening in the chest region and the slight back-bending in the lower back. Hold the hands firm on the side of back rest of the chair , without moving the legs & the hips to emphasize on bringing the chest toward the backrest and hold for couple of breaths before moving to the next pose ( 3 ) seated Cat Pose.
(2)(3) Seated Cat Pose , rounds the upper back to relieve the tightness & stiffness in that region and it helps to massage a bit the Abdominal Muscles by curling in the tummy. Do couple rounds of (2) & (3) back to back til the specific region become alive & supple. sync the movement with the breathing , inhaling in ( 2) Seated Cow Pose and exhaling in (3 ) Seated Cat Pose
(3)(4) Seated Cow Face Pose , stretches the muscles of the chest and the shoulders, keep the flexibility for that region. make sure keep the upper elbow upward and the opposite shoulder rolls back
(4)( 4) Close-up view of the position of the hands in Seated Cow Pose , if the hands can not be clasped together , hold with the towel. repeat this on the other side.
(4)a(5) Seated Half Spinal Twist Pose , target area is on the upper back ( the muscles between the shoulder blades ) and the neck region . it helps relieve tension in the spine. keep both the legs & the hips and hands firm. emphasizes the pull & stretch in that specific region. hold each side for at least 2 minutes or desirable period
(5)(6) Chair Version Downward Facing Dog Pose, stretches the whole body , the arms , the shoulder , the chest ,the back and the spine and the legs. the position is about 4 1/2 to 5 feet away from the chair, or measure like this , hold the hands at the edge of the chair and walk the leg backward til both the arms are full extended. keep the legs slight apart or bent the knee if the hamstring is tight.
(6)(7) Chair Version Upward facing Dog Pose , tones & stretches the spine. hold the hands firm on the edge of the chair , and inhale bring the pelvis toward the edge of the chair , the chest is forward and up. sync these two movements ( 6) and (7 ) with the breathing , inhale moves into the (7) and exhale moves into (6 ). repeat couple of rounds til feel the body become warm. be comfortable with the pressure in the wrist. keep the stance shorter if the pressure too much.
(7)(8) Chair Version Triangle Pose , stretches the side torso ,the hips and the chest. It also stretches the legs and the hamstring. From (6) Chair version Downward Facing Dog Pose forward the left foot and align it with the leg of the chair. keep the stance as in the (6) downward facing Dog Pose , or you can make it wider to 5 feet. hold the hand firm and stretch the other arm vertically upward
(8)emphasizes stretching the inner thigh and the hamstring & the hips more as well as refresh the brain. take at least 5 to 10 breaths.
(9)(10) Preparation for Seated Pigeon Pose , Take a few breaths , seat taller in the back & the spine. put the right lower leg on the left thigh , and make sure keep the right outer hip firmly on the seat.
(10)(11) Seated Pigeon Pose , stretches the outer hip and relieve the tension in that region and the lower back. hold at least 1 minutes each side and repeat twice.
(11)(12) Close-up view of Seated Pigeon Pose , make sure to keep the top foot flex . put a towel and use it to pull the calf muscle if the knee hurts. balance on all finger tips or rest the hand on any available firm prop if the hand can not reach the floor. Be comfortable in the pose.
(12)(13) Seated Spinal Twist variation ( 1 ) , basically to stretch the inner ligament along the spine and the side of the torso to relieve the tension in the upper shoulder and the neck. hold the right hand at the opposite left ankle and rest the left hand on the thigh , initiate the twist by holding the right hand firm and bringing the chest toward the left leg on the exhalation. repeat this on the other side.
(13)(14) Seated half Squat Pose , stretches the spine and the back and the the groins. keep the foundation firm , the feet and the hips and the hands.
(14)(15)Seated Forward Bend Pose , deepens the stretch in the entire muscles of the back and the spine. hold the hands firm on the legs of the chair and the feet are pressed down to the mat firm as well. breath slowly in the final position. hold at least 1 minute.
(15)(16) Chair Version Passive Chest Expansion Pose, stretches the muscles of the chest and the shoulders to increase the breathing capacity. hold the hands on the back rest of the chair firm and slide the top shoulders back and down.
(16)(17) Seated Camel Pose , backward bends the spine to stimulate the spinal nerve and it helps remove lethargy away from the whole body. it leaves you feel refresh and energized. it also stretches the front body , the thigh , the tummy and the chest. hold the hands firm on the edge of the chair ,and the feet stand firm. inhale , move the buttock away from the chair and extend the sacrum away from the lower back , integrates the backward bending move by lifting up through the chest and sliding the shoulder down and back. Use the chest breathing as hold in the final pose. release and take a few breaths before repeating second time. do two rounds. if prefers , the heels can be lifted up.
(17)(18)Seated Forward Bend Pose , as counter stretch the backward bending. the benefit refers to (14)
(18)(19) Seated Spinal Twist Variation ( 2) , as a counter stretch after backward bend and forward bend. the benefit same as other twisting poses.
(19)(20) Lying leg up to the chair Pose, relaxes the whole body. put the leg on the headboard if you are resting on the bed. alternatively rest the legs on the wall. relaxes at least 5 minutes and breathes deeply. and release from this pose and continue to lie down flat on the bed for another 5 minute and do the conscious breathing.
(20)
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