Showing posts with label Yoga using a chair. Show all posts
Showing posts with label Yoga using a chair. Show all posts

Chair Yoga - Adho Mukha Svanasana


In Adho Mukha Svanasana (downward facing dog), raising the palm support helps to move the body weight to the legs and stay longer in the position. 

Even novices may learn to move the legs, lengthen the trunk, expand the chest, and so on by practicing this vital asana in this manner. 


1st variation: 


Raise your palms 


The sequence below shows three steps of getting into the position while utilizing the chair to lift the hands and generate resistance. 


Stage 1: 

  • Place your palms on your seat. 
  • Place the seat of the chair against the wall. 
  • Step back into the posture with your palms on the seat. 
  • For persons who are stiff or have weak arms, the elevated hand support is quite beneficial. 
  • It facilitates the transfer of bodily weight from the arms to the legs. 


Stage 2: 


  • Place your palms on the rung. 
  • Turn the chair around so that the front of it is towards the wall. 
  • Place the palms of each hand upon the chair's rung. 
  • Spread the fingers apart and open the palms. It's worth noting that the force you apply to the chair in stage 2 may cause it to fold. 
  • Place the chair with the seat toward the wall to avoid this. 
  • As a result, the chair will slip and fold somewhat until it comes to a halt against the wall. Then it will no longer fold and you will be able to lean on it safely. 



Stage 3: 

  • Palms on the Floor Lower your hands as far as possible and lay your palms on the floor. 
  • Between the index and thumb of the matching hand, place the chair's legs. 
  • While pushing against the chair legs, spread the fingers widely. 


Variation 2: 



Inverted chair When turned upside down, the chair may be used to support the palms or feet. 


i. Palms provide support 


  • Place the backrest of the chair against the wall and turn it upside down. Place your palms on the seat's bottom side (or hold the legs of the chair). 
  • Return to the original position. Lifting the forearms and tightening the elbows may be accomplished by pressing the palms on a slanted surface. 
  • The forearms and elbows are also supported by the chair's legs. 
  • This is quite calming for the arms, and it is especially beneficial for persons who tend to overextend their elbows. 
  • People with a large shoulder girdle should grasp the chair's legs instead of pressing their palms against the seat. 
  • This aids in the rolling of the arms from the inside out (move the triceps muscles closer to the center line and the biceps muscles away from the center line of the body). 

In Adho Mukha Virasana, the chair can be placed in the same way as seen here: 



ii. Support for the feet 

  • The feet can alternatively be positioned on the sloped seat. 
  • Elevating the feet raises the buttock bones and heightens pelvic girdle awareness. 
  • To attain the complete stretch of the legs, press the heels down.
  •  Later on, we'll go through how to use the inverted chair. 
  • Leaning on the chair is the third variation. 
  • The front part of the body rests against the chair in this form. The heels are elevated and leaned against the wall for support. 
  • In order to lessen the contact points, blankets should be placed on top of the backrest and seat. 
  • This variant is extremely beneficial for relaxing and expanding the back after doing backbends. It allows the entire body to relax and stretch. 
  • The abdomen expands and shrinks toward the lower back. Blocks can be used to support the palms and/or feet if necessary.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Virabhadrasana I


Virabhadrasana I is the first pose in the Virabhadrasana series. 


  • This is a difficult position that demands both flexibility and strength. 
  • The front leg's buttock can be supported by the chair, making the stance lighter. 
  • It allows you to stay in the position for longer and focus on the rear leg. 


Variation 1: 



  • To utilize the right-hand chair: 
  • Standing in front of the chair, place your right leg beneath the backrest. 
  • Place the right buttock on the chair and bend the right leg to 900 degrees. 
  • Place a folded blanket or foam block on the seat to alter the height if necessary. 
  • Turn the leg and pelvis from left to right by lifting the right heel. 
  • To contact the seat, move the left buttock away from the tailbone and the front left groin forward. 
  • In this image, a side view of the stance performed on the left is presented. 
  • Holding the backrest helps to elevate the chest and orient it so that it is directly over the pelvis and looking forward. 
  • Lifting the chest aids in lifting the entire body from the pubic bone to the top. P
  • ushing the left heel against the wall, as demonstrated below, assists in turning the pelvis to the front and maintaining the back leg stretch. 
  • With repetition, the front groins will gradually stretch, allowing this challenging move to be performed. 



Variation 2: 




The chair is just needed to support the hands in this variation: 


  • Placing the chair in front of you with the backrest facing you is a good idea. 
  • Hold the backrest while bending into the posture. 
  • Place the heel on the wall to assist turn the left leg in more. 
  • Holding the chair helps to elevate and turn the chest as well as roll the shoulders back, bringing us closer to the ultimate posture.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Parivrtta Trikonasana


Flexibility, balance, stability, and spatial orientation are all required in this stance. 


Twisting to face the chair is the first variation. 



The chair serves as a fulcrum for the twist and aids with balance in this variant. It also acts as a hand support when reaching for anything on the floor. 



To utilize the chair on the left side, follow these steps: 



  • Place the chair behind you, near the left leg, with the backrest facing your back. 
  • Make a left turn using your legs. 
  • Extend the left arm and twist the torso till the chest is facing the chair. 
  • Catch the lowest back rung of the chair with your right hand (if you can't reach it, position your palm on top of the seat), while your left hand grips and pushes the backrest. 
  • Use the chair's support to enhance the twist with each breath. 
  • The left hand might be brought up to the waist or extended out as in the final stance. 
  • The following is a view from the head side. Start with the chair behind you, so that after you're done turning, you'll be facing the chair. 



Foot on the inverted chair (variation 2) 



  • The front leg's foot is positioned on the sloping surface of the inverted chair in this variant. 
  • In Utthita Trikonasana, the instructions on how to use the chair and the consequences of this modification are described. 
  • This version is very beneficial for Parivrtta Trikonasana because it gives the lower arm many support places (the right arm in the photos). 
  • At any height, you may grab the horizontal rung or the chair leg. You may gradually lower your hand till it catches the chair's lower (front) leg. 



Foot on the seat (variation 3) 



  • The front leg's foot may be positioned further higher on the seat: 
  • A similar variant was demonstrated for Utthita Trikonasana ; 
  • In this case, it is much more beneficial since it shifts weight on the rear leg's heel, which is a difficult move in this position.


You may also want to read more about Chair Yoga here.

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Chair Yoga - Ardha Chandrasana



Ardha Chandrasana is a variation of Chandrasana. Ardha Chandrasana (Half-moon Stance) is a balancing pose that has several health benefits. 


  • It improves balance and strength, as well as maintaining the health of the hip joints and creating room in the pelvis (which is a boon for women during menstruation and pregnancy). 
  • The chair allows one to retain the needed balance, acquire proper alignment, and stay for longer periods of time. 
  • The chair in front of the torso gives support and a reference plane, which aids in balance and turning the chest up in the position. 
  • Another suggestion is to position the chair behind the body. 



To do the position on the left side, follow these steps: 



  • Place the chair behind you, with the backrest on the left hip and the left leg aligned. 
  • Bend the left leg (the standing leg) and use the left hand to grasp the chair's back rung (if the rung is too low, grip the leg of the chair.). 
  • While extending the left leg, lift and stretch the right leg. 
  • Swing the right hand back behind the back and catch the backrest. 
  • In, you can see a back perspective of the right-hand position. 
  • This version provides support for the lower shoulder as well as a solid feel for proper alignment (left in ). 
  • The upper arm's support behind the back (right arm in ) aids in opening the shoulder and turning the chest.


You may also want to read more about Chair Yoga here.

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Chair Yoga - Utthita Parsvakonasana


Utthita Parsvakonasana is a variation of  Parsvakonasana. 


Buttock on the seat is the first variation. 



  • The chair can be utilized to support the buttock of the front leg, just like in Virabhadrasana II. 
  • This has comparable benefits and allows you to focus on the stretch while reducing the burden. Rolling the chest up is made easier by gripping the chair in front of you. 
  • Rolling the upper shoulder back is made easier by gripping the chair from behind (left shoulder in and ). 
  • The chair also aids with chest elevation. Another alternative is to turn the chair around and place the front leg underneath the backrest. 
  • When doing the position on the right (as in ), the chair supports the right armpit, which helps to keep the right waist length (which tends to shrink in this pose). 



Foot on the inverted chair (variation 2) 



  • The front leg's foot is elevated and placed on the sloped surface of the inverted chair in this variant.
  •  Utthita Trikonasana gives instructions on how to use the chair and the implications of this modification.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.


Chair Yoga - Virabhadrasana II


Virabhadrasana II is the second in the series of Virabhadrasanas. 


This is a challenging position that stretches the inner thighs and groins. 



The first variation is to rest the buttock on the seat. 


The chair is utilized to support the front leg's buttock in this form. 

To utilize the right-hand chair, follow these steps: 



  • Place the chair in front of you, with the seat's front edge aligned with your right leg. 
  • Pull the chair into the area between your legs by turning your right leg out. 
  • Bend the right leg and support the right buttock with the chair seat. (As you bend the leg, you'll need to shift the chair to the right a little.) 
  • Maintain a good stretch in the left leg. 
  • Hold the backrest and use your arms to turn and elevate your chest from right to left. 
  • The chair relieves the pressure on the right leg. 
  • This allows you to stay in the pose with minimal effort and focus on the subtleties, such as lengthening the left leg and moving it backwards; rolling the right knee out and bending it to 90 degrees; generating breadth in the pelvis; elevating the lower abdomen; and shifting the chest from right to left. 
  • The seat should be positioned between the two thighs to assist widen the legs and open the groins.
  • Place a folded blanket or a foam block on the seat if the chair is lower than the bottom of your knee. The chair can also be positioned behind the desk. 
  • This aids in the rolling back of the shoulders. 


Foot on the inverted chair (variation 2) 



  • The front leg's foot is elevated and placed on the sloped surface of the inverted chair in this variant. 
  • In Utthita Trikonasana, the instructions on how to use the chair and the consequences of this modification are described.


You may also want to read more about Chair Yoga here.

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Chair Yoga - Trikonasana Or Utthita Trikonasana.


A basic standing position is Utthita Trikonasana (Triangle Pose). 

The chair can assist in determining the proper alignment of the posture as well as increasing its duration with less effort. 


Variation 1: 




Place a chair behind you. 

To utilize the right-hand chair, follow these steps: 

  • Place the chair on the right side behind you, with the seat facing backwards (the backrest closer to you).
  • Turn the right leg out and use the left hand to grip the backrest behind the back. 
  • Place the right hand on the seat and bend into the posture. 
  • Open the chest and turn it upward using the left hand's grasp on the backrest. 
  • If feasible, descend farther and grab the chair leg or the horizontal rung closest to the floor. 
  • The chair is positioned behind you in this variant, which helps to bring the shoulders back – particularly the left shoulder (back leg shoulder) – and tilt the chest upward. 
  • Traction for the spine and neck can be provided by a helper. 


Variation 2: 




Place a chair in front of you. When reaching the front leg's ankle is tough, this variant comes in handy. 


To utilize the chair on the left side, follow these steps: 

  • Place the chair in front of you and line the chair's left side with your left leg. 
  • Extend the left leg. 
  • Put your left hand on the seat and your right hand on the backrest to begin the posture. 
  • To turn the chest, push with the right hand. 
  • The chair helps to expand the pelvis and turn the chest upward while supporting and stabilizing the position. 

Variation 3: 



Place your foot on the inverted chair. 

The chair is now flipped upside down, with the front foot resting on the sloped seat bottom. 


To utilize the right-hand chair, follow these steps: 


  • Place the backrest against the wall and invert the chair (legs up). Place the right foot on the inverted seat and turn the right leg out. Take the upper horizontal rung and hold it in the stance. 
  • You may turn your palm out like this: This helps to move the chest upward and roll the shoulder back. 
  • If you can, move lower and grip the bottom horizontal rung close to your right leg. In, a rear perspective is displayed. 
  • The front foot's sloping support stimulates the front leg and assists in shifting the body weight to the rear leg. 
  • The ankle, knee, and hip joints in the front leg get a nice workout with this version. 
  • It helps to move the head of the femur (thigh bone) into its socket in the pelvic girdle and strengthens the knee. 
  • The chair's rungs give hand support at two levels: one that is higher (to begin with) and one that is lower (to move deeper into the pose). 


Variation 4:



Foot on the seat.

The effect of the preceding modification is amplified by elevating the front foot. 


To achieve the position on the left side, follow these steps: 

  • Place the chair against the wall with its back to the wall. Bend into the stance by placing the center of the left heel onto the seat's edge. 
  • This modification minimizes the strain on the front leg even further. 
  • The pressure of the heel on the seat's edge activates the front leg's foot, knee, and hip. 
  • The knee becomes more active without being overworked, and the femur bone is pulled further into the hip joint socket. 
  • The back leg (on the right in the figure) grows heavier and more steady. 
  • Other standing stances can benefit from the same front foot stance. 

Parsvottanasana, Parivrtta Trikonasana, Virabhadrasana II, Utthita Parsvakonasana, and Parivrtta Parsvakonasana are all good places to start. 


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Uttanasana


This is a powerful stretch for the entire backside of your body. The chair may be utilized to soften the stance and make it last longer. 

Below are three such versions, each with its own distinct impact. The fourth version shows how to use the chair to improve the stretch. 


Variation 1: 


Resting the head on the seat 

Placing the forehead or crown of the head on the seat allows the brain and eyes to rest deeply. 


Shoulder girdle on the seat (variation 2) 




This variety need more adaptability. 

  • Stand in front of the chair, bend into Uttanasana, and rest your shoulder girdle against the seat's edge.
  •  The neck muscles are released by applying gentle pressure to the base of the neck. 


Front groins against the backrest (variation 3) 



Lean the backrest of the chair onto the front groins. 

  • Tilt the chair to the appropriate angle to adjust the height. 
  • Bend forward, grab the chair's legs, make your back concave, and stare front. 
  • Now take a deep breath and bend into the last posture. 
  • The backrest's contact on the front thighs keeps the groins elevated, generating room in the pelvic area and keeping the pose's horizontal symmetry. 
  • The chair should be held at a steeper angle for taller practitioners.

Standing on the seat (Variation 4) 



This version allows for a deeper stretch. 

  • Place your feet on the seat in front of you.
  • Allow the toes to dangle over the edge. 
  • Legs should be spread to the breadth of the pelvis. 
  • Bend forward and grab the seat or the chair's front legs. 
  • Pull with your arms to enhance the stretch. 
  • The chair offers a grasp for the hands, allowing the arms to stretch the back body much more effectively. 
  • When one is standing at a high altitude, there is a risk of falling. 
  • This variety aids in the overcoming of such fears, as well as the development of balance, stability, and confidence. 


We can employ chairs for support and stability in a variety of standing asanas, allowing us to stay in the posture longer and focus on the finer nuances. 

It also allows folks who are stiff to appreciate these positions. The chair may be utilized in three different ways: behind, in front, or inverted.


You may also want to read more about Chair Yoga here.

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You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Uttanasana Or Ardha Uttanasana


Uttanasana and Adho Mukha Svanasana are prepared by Ardha (half) Uttanasana. Beginners who have difficulty bending from the pelvis and prefer to bend from the lumbar area should practice this position before trying full Uttanasana. 

Bending from the lumbar is dangerous since it compresses the vertebra in this area; hence, the chair is used. Stand at the right distance from the chair, extend the arms up to Urdhva Hastasana, and then bend forward. 


Variation 1: 


Outer wrists on the backrest 



  • Place the outside wrists, palms facing each other, on the backrest of the chair. 
  • Lift the arches and kneecaps; open the back of the knees; turn the upper thighs in, and so on. 
  • This simple variation serves to train the legs by raising the arches and kneecaps; opening the back of the knees; turning the upper thighs in, and so on. 
  • It also helps to stretch and concave the back. 


Variation 2: 



Chin on the Backrest 


  • Lifting and holding the chin allows the back to concave and the front spine and neck to extend wider.
  •  Before arching the neck, make sure the spine is extended forward, concaved, and the trapezius muscle is moved away from the neck. 


Variation 3: 




Resting the forehead on the bolster 

By resting the forehead on a soft support, the brain is able to relax deeply. 


Variation 4: 


Resting on the backrest 



  • Stand facing the backrest of the chair and extend the legs apart until the front groins reach the height of the backrest (use a blanket for cushioning). 
  • Lower the head and set the forehead on the seat by bending forward and using the backrest's support to stretch the trunk forward. 
  • Tall persons should extend their legs more apart and relax, making the position similar to Prasarita Padottanasana. 

Variation 5: 



Opens the shoulders 


  • A helper might provide traction to the shoulders to encourage mobility and opening. 
  • The assistant takes a seat in the chair. 
  • In Ardha Uttanasana, the practitioner bends forward, lays his or her shoulders on the thighs of the helper, interlocks his or her fingers with arms spread behind his or her back, and hooks the palms around the helper's neck. 
  • The assistant softly pushes the practitioner's shoulder blades in (towards the floor), moves the upper back skin into the middle back, and bends backward to offer traction to the shoulders. 


Note: When supporting, the helper must be careful and vigilant to avoid overstretching the practitioner.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Samashtiti Or Tadasana.






The chair in Tadasana provides a sense of direction and aids in proper posture. 


We list three different ways to use the chair:


1st Variation 

  • A chair from behind. A chair behind you can assist you move your shoulders back.
  • Reverse the chair and stand in front of it with your back to the backrest. 
  • Place your fingers on top of the backrest in Tadasana. 
  • Extend the spine and open the chest with the help of your hands. 


2nd Variation




  • For vertical alignment, use the backrest as a guide. 
  • A chair in front of you can assist you elevate your chest and evaluate your lateral alignment. 
  • The soft support of the chair aids in aligning and balancing the position, as well as making it even (sama). 
  • Toe mounds on chair legs 


3rd Variation 









  • The calf muscles and Achilles' tendons are elongated by lifting the toe mounds. 
  • This is especially beneficial for runners and bikers, who tend to shorten these muscles as a result of their activities. 
  • Stretching and massaging these muscles is vital because dilated calf muscles suggest venous blood buildup, which inhibits circulation.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.