Yoga is good for everyone. Yet, not everyone can necessarily do it - for different reasons. A common reason that seems to echo from different corners is a commitment to our desktop-bound jobs. Others might have had a recent injury that prevents us from doing the practice. If you find your truth in any of the above categories, fear not: there is a special kind of yoga to the rescue. Enter chair yoga!
What is chair yoga?
That’s simple. Chair yoga is a set of yoga sequences you can do on a chair.
Can we use any chair?
Honestly, no. The chair you use must be sturdy and stable. It should not be rickety.
Can anybody practice chair yoga?
Yes.
How much time does it take?
A little over two hours. Just kidding. 10-15 minutes would be ideal. Of course, you can choose to extend the practice. The good thing about chair yoga is that you can recharge within a short period.
When can we do it?
Chair yoga can be done anytime, anywhere! Wait for an hour at least after a meal, though.
And here we begin the chair yoga sequence:
1. Begin chair yoga with the face
The following yogic exercises will rejuvenate your face, skin, eyes and you!
a) For healthy eyes:
- Press your eyebrows for some time.
- Then, massage the area above and below the eyelids.
- Keep the index fingers in front of your line of vision. Move your left index finger to the left and as you do so let your eyes follow it. Do not move your face - just the eyes. Repeat with the other finger.
- Look at the eyebrows and then the nose for 5-6 times.
- Rotate your eyeballs clockwise and anticlockwise for 4 times each.
- Open your eyes wide and then squeeze.
- Rub your palms and put them on your eyes. Keep your eyes closed for a minute.
b) Face-specific exercises:
- For easing anger: Press and massage jawline with a gentle circular motion.
- For delaying wrinkles and strengthening lips: Pout your lips and smile. Repeat 4-5 times.
- For releasing stress: Puff up your cheeks. Then as you touch the right side of the mouth with your tongue, move your eyeballs upward left. Likewise, as you touch the left side of the mouth with your tongue, move your eyeballs upward right. Don’t worry, you will simply look like a toy bear. Repeat 4-5 times.
- For improving focus and alertness: Make clicking sounds by touching the palette with the tip of the tongue and back.
- For busting stress: Take a breath in. Purse your lips flat out like a duck. Exhale through your mouth while making a motorboat sound.
- For younger looking skin: Place your little finger on the chin, ring finger on the upper lips, middle finger on the sides of the nose, index finger on the eyes, and thumb on your ear, Breathe in. Exhale through the nose and make a humming sound and vibrate your fingers. After a minute or two, remove the fingers from the face. Feel the sensations and gradually open your eyes.
2. Chair yoga stretches
- Neck stretches:
a) Inhale and gently turn your head on the left side. Come back to the center and turn your head to the right side. Repeat 4-5 times.
b) As you inhale, drop your head to the left side and feel the stretch in your right neck muscles. Come back to the center and exhale. Similarly, drop your head to the right side and feel the stretch in your left neck muscles.
c) Look up towards the ceiling and exhale. Then look down and let your chin touch the neck and inhale. Repeat 3-4 times. Now, inhale and rotate your neck clockwise and anticlockwise.
- Shoulder stretch:
Inhale and raise your shoulders and as you exhale, rotate the shoulders in a circular motion. Now, reverse the movement.
- Arm and hand stretch:
Inhale and stretch your arms in front. Open your hands and then close them into fists. Now, stretch your hands in front and rotate your fists clockwise and anticlockwise a few times. Breathe normally.
- Leg stretches:
a) Let the palms touch the thighs. Inhale and lift your right leg up and stretch it in front. Exhale and drop the leg. Do it a few times.
b) Stretch your right leg in front. Rotate your feet around the ankles. Do it clockwise and anticlockwise.
c) Inhale and lift your left leg up. Exhale and drop the leg. Do it a few times.
d) Stretch your left leg in front. Rotate your left feet around your ankle. Do it clockwise and anticlockwise.
- Spine stretch:
a) Interlace your fingers and stretch your arms towards the ceiling. Keep pushing up. Feel the stretch in the spine. Gradually, bring the hands down.
b) Hold the right arm of your chair with both the hands and turn towards the right. Stay in the position for some time. Slowly, come back to the center and repeat for the left side.
c) Sit a little forward. Put your hands behind the chair and hold its backrest. Lift your chest toward the ceiling. Drop your head back. Slowly come back to a normal sitting position.
- Sideways stretch:
a) Hold the left arm of your chair with the right hand. Stretch your left arm upwards and bend it to the right side. Take a few breaths. Slowly, come back to the center.
b) Now, hold the right arm of your chair with the left hand. Stretch your right arm upwards and bend it to the left side. Take a few breaths. Slowly, come back to the center.
Note: If you feel pain while doing any of these poses, then it's best to avoid doing the posture on that day. If you find repeated pain, its best to speak to a certified yoga teacher.
Based on inputs by Meena Waghrey, Faculty, Sri Sri Yoga
