10 Minute Chair Yoga Routine:
In a previous post, we discussed chair yoga for seniors. We’ve introduced this concept as a way to embark on your yoga journey in a very gentle and safe manner. In addition, for those of you whom are new to the practice. Now, lets focus on a 10 minute chair yoga routine, rooted in focused breathing, gentle stretch, and energizing the self.
The sequence that follows is attainable for yogis of all levels! This 10-minute chair yoga routine involves breathing exercises, helping set intentions and positive vibes for the day. In addition, initiating some basic stretch techniques, slowly getting your blood circulating and mind ready to conquer the day ahead.
10-Minute Chair Yoga Routine:
There are some general ideals when practicing yoga in a chair that may lend way to a more effective session.
Firstly, it’s helpful to identify a chair that has armrests. This allows for not only a way to relax the arms when practicing pranayama, but also more flexibility with your poses.
Secondly, is a chair that offers a straight back. Posture is essential when practicing yoga in a chair. In addition, when doing any sort of meditation or breathing techniques. This allows the practitioner to fully expand the lungs, feeling the full expansion and breath coming in and out of the body.
Thirdly, choose a chair that allows for the feet to rest on the ground. These tips, allow for the ideal position when fully immersing yourself in chair yoga. It provides the most comfortable setting (for most) when it comes to focusing on each nuance of a session.
Box Breathing (Fur Square Breathing):
Steps:
- Close your eyes, place your hands on your thighs;
- Then, inhale for a 4 second count;
- While holding the air in your lungs, count for another 4 seconds;
- exhale through your mouth for 4 seconds;
- pause for 4 seconds once again;
- inhale again, recreating the whole sequence.
Alternating Nostril Breathing:
Steps:
- Place your right thumb on the right nostril and the ring finger on the left nostril;
- Inhale from the right nostril for a few seconds, closing the left nostril with the ring finger;
- Hold your breath for 4 seconds. Then blocking the right nostril with your thumb, exhale from the left nostril;
- Inhale from the left nostril blocking the right, hold for a few seconds and then exhale from the right nostril blocking the left;
- Alternate your breathing for a few minutes.
Gentle Chair Stretching:
Step one complete. We’ve made an effort to tie our breath into our yoga routine. Oftentimes, this is helpful for beginners. Sort of like a tune-up, to the more physical aspect of the stretching portion. The poses that follow place emphasis on critical areas, often that become stiff.
As you advance, becoming more comfortable with asanas and other dynamics of stretch routines, you’ll increase range of motion (ROM), and better understand your own bodies limits.
Seated Chair Twist
Steps:
- Sit comfortably in the chair, placing your feet firmly on the ground;
- Inhale;
- As you exhale, gently rotate your torso to the right turning your head, placing your left hand on the right knee and your right hand on the back of the chair;
- Hold the twist for 3-4 breaths and then gently return to the starting position;
- Then, twist to the left side: inhale and then exhale gently rotating your torso and head to the left, placing your right hand on your left knee and your left hand on the back of the chair;
- Hold this position for 3-4 breaths and then return to the starting position;
- Proceed alternating the 2 rotations for at least 2-3 minutes.
Rag Doll Yoga Position:
Rag doll offers a stretch and relax technique for your neck, shoulders and back.
Steps:
- Begin seated, back straight and legs slightly apart, a little wider than hip-width;
- Then, inhale, reaching the arms upward along the side of the body;
- Exhale, as you bring the arms downward in the front of the body, torso cascading in-between the hips.
- Allow the hands to continue to extend toward the floor, resting (palms down), if possible on the floor;
- Hold this position for a few breaths. Then, slowly begin to rise, leaving the arms dangling in-between the thighs;
- Repeat this motion x 3.
Stretching For The Ankles:
Among seated yoga positions, we can also do simple stretches for areas of the body less talked about, but also important. Here are a few for the ankles, specifically.
Heel lift:
Steps:
- Begin with your back straight on a chair;
- Place you feet on the floor, hands on your thighs;
- As you inhale through your nose, point your toes while lifting your heels;
- Exhale and lower your heels;
- Repeat the sequence for ten breaths.
Ankle Circles:
Steps:
- Again, sit with your back straight and feet on the floor;
- Raise your right leg, placing it on the other leg, and start to rotate the ankle clockwise 5 times;
- Make another 5 rotations counterclockwise;
- Place your feet back on the ground and lift your left leg, repeating the rotation with the left ankle;
- Return the left foot to the starting position and take a few breaths;
- Repeat this 3 times per leg.
Final Thoughts On A 10 Minute Chair Yoga Routine!
Chair yoga can indeed be a stepping stone for your journey into yoga. Always work within yourself, and be realistic with your goals. With a consistent routine, we think you’ll be pleasantly surprised how you can progress. In addition, How yoga can help transform both the body and mind, for the better!
