Notes from the Lake

Are you searching for an alternative way to practice yoga because performing positions in a traditional class is difficult or uncomfortable? Do your shoulder and back muscles ache at night because you spent too much of your day sitting behind a desk? Would you feel less guilty while watching television if you were completing a yoga routine at the same time? Chair yoga may be the answer! Practicing yoga while seated is a convenient and more stable option for those desiring the beneficial effects yet unable to practice the positions in their traditional form. Try the following poses and movements while seated. Remember to move slowly and breathe deeply.

Poses and Benefits

Mountain Pose: improves posture and breathing

Sit tall with an extended spine. Bring both arms overhead. Hold for several deep breaths.

Arms Overhead and Circling: brings warmth to the upper body muscles and joints

Sit tall with an extended spine. Bring both arms forward and up; slowly circle back and down.

Side Bend with Single Arm Overhead: stretches back and waist

Sit tall with an extended spine. Raise one arm overhead and bend to one side. Lower the arm and repeat on the other side.

Neck Stretch: stretches the small muscles in the neck and upper back

Sit tall with hands clasped behind your head. Let gravity and the weight of your arms gently pull your head down towards your chest. Hold for several deep breaths.

Forward Fold: stretches back, hips, and thighs

Sit with your knees apart eight to ten inches. Bring both arms overhead. Slowly and gently bend forward letting the arms come down towards the floor. Melt into the stretch and breathe.