This time, I was hosted on the website Odkrito.si, where I showed my recent presentation of chair yoga. Exercising yoga on a chair is extremely suitable for everyone who sits a lot. If you would like to find out more, the entire contribution is published in the Maja Magazine and the eBook will be soon accessible on my website, so that I will share additional yoga positions with you in case you would perform it at home or even in the office.
Chair yoga is proceeded which is obvious in the name, on the chair with a backrest. In doing so, asanas – body positions is adapted for this kind of exercise. Despite the fact that only certain asanas on the chair are not only seated, the body is active and everyone feels well after the end of the exercise, with the body and the muscles stretched, and the joints strengthened. Chair yoga is not only performed on the chair in the sitting position, but also lying, kneeling and standing next to the chair. Sometimes the chair is used for support, sometimes for upgrading, and in some cases it is used to extract or strengthen a particular muscle group. It is also possible to relax with the help of the chair and to generate new energy for working days.
How to Start and How Often to Practice Chair Yoga?
It’s good to practice chair yoga at least twice a week or if it is possible every day. We can start anywhere and anytime. We need comfortable clothes, space and a chair. The chair should not be rotatable and should be as solid and stable as possible. You can perform chair yoga in yoga studios, at home or even in the office.
Body Positions on the Chair
Body positions on the chair are different and adapted according to the level and difficulty. In this paper, the positions are half-arc (more advanced asanas), the boat and the precondition (exercise for nice posture, lighter asanas, also suitable for beginners).
– Half Bow (Uthita ardha dhanurasana) is also known as Lord of the Dance, which reveals the elegance and power of movement in one. The position provides the flexibility of the spine, the vitality of the internal organs and the strength of the legs. It is also a great exercise for balance, coordination and concentration.
We carry it out from a standing position, one leg is lifted backwards, the arms are in the hips, the look is straight ahead. We raise the foot slowly and carefully. With the right hand, we take the right leg, which is in the knees covered at 90º. The other hand is clenched straight forward. The hands are then put behind the head. This exercise not only improves coordination, concentration and balance, but also stretches legs and strengthens abdominal muscles and back.
Caution: Hips are facing the ground, be careful not to rotate. You can also place your hand in the act wisely, where the thumb and pointer are together, the rest of the fingers facing up to the ceiling for a better flow of energy. Pay special attention to performances.
– In the case of the Standing Forward Bend (Utanasana), you come out of the sitting position. The back is nicely aligned with the backrest, the feet are flat on the ground. Raise your hands above your head, look at your hands, then slowly move down your flat back. Initially, the shoulder touches the thigh. Keep it where you feel comfortable still, and have as much backing as possible.
This exercise increases the blood flow to the organs, regulates blood pressure, stretches the legs, strengthens the back muscles, extends the spine and hands, relaxes the swelling of the legs and ankles.
– The Boat (Ubhaja padangusthasana) is a position similar to the claws, but a test of equilibrium is added to this exercise. Initially, you touch your knee with this exercise. Do it by sitting on a chair with stretched legs, then sliding your legs over the chair. You kneel and head to your knees with your head. Stay in the position where you feel comfortable.
This exercise prevents tension, strengthens the abdominal and back muscles and has a beneficial effect on the kidneys.
Positive Effects of Chair Yoga
Yoga training has a beneficial effect to the whole body. Each individual improves well-being and health through yoga training. Regular yoga exercise helps to lower blood pressure, improves circulation, oxygenation of the body, and decreases the heart rate. Breathing techniques improve the capacity of the lungs and cleanse the airways. Yoga allows the massage of internal organs and improves the functions of the digestive system. All this contributes to the rise of the immune system.
Chair yoga further stimulates the process of detoxification of the body, which also slows down aging. It also contributes to better body posture, more flexible spine and a strong center, the muscles of the hives, back and muscles of the pelvic floor. By regular exercise of chair yoga, we improve the flow of energy through the body. The body is more flexible and stronger. The body posture improves.
I wish you the most diverse and useful moments on the chair.
