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5 Chair yoga poses for a quick reset

by Lorraine C. Ladish October 16, 2019
written by Lorraine C. Ladish October 16, 2019
5 Chair yoga poses for a quick reset

Many of us spend a lot of time sitting and, sometimes, standing up to exercise and stretch is simply not an option. Here are five yoga poses you can do without getting up from your chair. Some of them can also be done in a tight airplane seat, like side twists and eagle pose. You may take each pose as far as you are comfortable, or hold back a bit and make it relaxed. Do them all in a sequence, or choose a couple for a when you´re feeling tired and tense. 

Side twist

Make sure both feet are firmly and squarely planted on the floor, and the crown of your head is reaching to the ceiling. Imagine you are a puppet and someone is pulling a string right up from the crown of your head. Relax your neck and bring your shoulders down. Only go as far as is comfortable for you and hold the pose for a few breaths, in and out of your nose. Then, slowly twist to the other side. 

Eagle pose

5 Yoga poses you can do sitting in a chair
Eagle pose

Eagle pose is one of my personal favorites. You don´t have to twist your arms and legs into a pretzel. Simply crossing one leg over the other and perhaps holding your forearms together in front of you as in prayer also provides a good stretch. Cross and uncross, and then repeat on the other side. Lift your hands towards the ceiling to release tension from between your shoulder blades. Engage your core and hold for a few breaths, in and out of your nose. 

Chair pose

5 Yoga poses you can do sitting in a chair
Chair pose

Does chair pose in a chair sound redundant? Perhaps, but it´s a good way to release tension from your lower back. You may also hold your hands in prayer at your heart cente. Engage your glutes, and keep your knees over your ankles. Keep your head in line with your neck. Engage your core (abs and back – the “girdle” area). Breathe in and out of your nose. You may relax and repeat.

Warrior two

5 Yoga poses you can do sitting in a chair
Warrior II

This requires a little more room around you than the other poses, but it´s doable if you have that space. Just like when doing warrior two standing up, engage your glutes and core, press feet firmly in the ground and think of your inner thighs engaging as well. Core (the “girdle” area) should also feel engaged. Neck is relaxed, shoulders are down and your arms outstretched, as you look beyond the tips of your fingers. Hold for a few breaths in and out of your nose, and then repeat on the other side. 

Forward fold

5 Yoga poses you can do sitting in a chair
Forward fold

You may use books instead of blocks, or place your hands all the way down on the floor, resting your belly on your thighs, relaxing your neck. If you have acid reflux or high blood pressure, it may be better to keep your head higher, as in the picture. Inhale through your nose and then hinge forward from your hip as you exhale. Inhale and exhale slowly and fully as you relax into the pose. 

Also read: A yoga teacher training designed for the 50+crowd

We spend so much time sitting in a chair, that it makes sense to reset right then and there, especially when we can't stand up and walk around. Here are five poses to help.  #yoga #chairyoga

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Lorraine C. Ladish

I’m a 21st. Century Communicator, helping empower women and others to achieve their goals. I am the founder and CEO of Viva Fifty! a bilingual community that celebrates being 50+. I’ve worked as an editor and social media coordinator for a number of online publications. I’m a content creator and regular contributor to NBCNews, Huffpost, AARP, Babycenter and Mom.me. I’ve contributed to People en Español, La Palma of The Palm Beach Post, Purple Clover, Latina magazine and Redbook . My latest book on embracing age was published by HarperCollins in 2017. But most of all I am a woman, a mom, a wife, a daughter, a sister, a friend, a writer, an entrepreneur, a yogini.

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About The Flawed Yogini

About The Flawed Yogini

Yoga & Wellness

I'm Lorraine C. Ladish, bilingual writer, mom, wife & yogi. I started my yoga & wellness journey at 12, with a book by Richard Hittleman. I have a huge flaw, an addictive and compulsive personality. In the long run, this turned out to be my biggest asset. I learned to channel it into leading a creative and productive life. At 58, I'm committed to sharing my journey to inspire others to channel their flaws into positive things and achieve greatness.

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