Chair Yoga

Chair Yoga


Hi, my name is Sarah and I’m one of the
health coaches at the OSU Health Plan. Today, we’re just going to do a quick, simple, gentle chair yoga and it is some things that you can incorporate at work
just using a chair. So we’re just going to go ahead and come to the edge of your
chair. You want your feet about shoulder width apart, chest up nice and tall and
you can just place your hands on the tops of your thighs. We’ll just start
with some deep breathing. So you can just inhale through the nose nice and slow. And exhale through the mouth. Inhale. And exhale. Inhale. Exhale. This time, as you inhale, we’re
going to bring both arms straight up all the way over our head. Deep breath in and
as you exhale, we’re going to come back down, chest to the tops of your thighs
and you can reach underneath your legs. Inhale back up, big reach. Exhale down. Inhale up. Exhale down. Inhale up. This time you’re just going to drop one
hand behind your head. Take that other hand and gently grab the elbow and pull over.
We’re stretching the triceps, the back of your arm. Then down your side. Couple deep breaths here and as you exhale, try and leaned a little bit farther each time. Reach both hands back up. We’re
going to switch sides dropping other hand behind the head and using the
other hand to reach for the elbow and gently pull over. Still focusing on your
breathing. Reach back up, one more time on each
side. So drop that first arm. Reach up, grab your elbow and gently pull.
Try to go a little bit farther this time. Reach back up, drop that second arm
and grabbing your elbow. Come back to center and then we’ll
inhale again, both arms up. We will do this a lot in between each stretch just
to reset. Exhale down. Inhale up. Exhale down. Inhale up. This time, we’re going to bring one arm
across our chest. The other arm is going to come up underneath and hug that arm
in close. Then you’re going to take your ear down towards your shoulder for a nice neck
stretch and then also in the back of your shoulder. Still focusing on your
breathing. In through the nose, and out through the mouth. Then we’re going to open up our arms nice
and wide to get a big chest stretch. We’re going to switch sides. The
other arm is going to come across, underneath, hug it towards you and then
slowly take your ear down to your shoulder. Open back up. Really big stretch here and
then back to that first side. Arm across, underneath,
hug it close and then take your ear to your down. Only do what’s comfortable.
Don’t push yourself too hard. Last time you’re opening up. Push that
chest out and then back to that other side. Arm across, underneath, hug it close, ear to shoulder. We can come back to center and then
we’ll inhale both arms up. Exhale down. Inhale up. Exhale down. Inhale up. This time, you’re just going
reach your hands behind your back. You want to try and get your hands to
connect. If you can’t, that’s okay. Just reach as far as you can. If you feel like
you need a little bit more of a stretch stretch on your chest, just lift a little bit and
then you can also look up towards the ceiling
and really accentuate it there. If you don’t feel comfortable looking up, you
can just keep your head looking down or straight ahead. Wherever you feel
comfortable. Then, we’re going to come the
opposite direction reaching in front, rounding your shoulders and then
taking your chin towards your chest. Reach back behind, connecting your hands,
lifting if you can and looking up towards the ceiling. Last time reaching in front,
rounding our back and chin to chest. Then we can come back to center. We’ll
inhale again, both arms up. Exhale down. Inhale up. Exhale down. Inhale up. Now, we’re going to come into a seated
pigeon. So we’re going to cross one leg over.
You can cross wherever’s comfortable. Ideally, you would like to have your ankle
right on top of your knee. If you need to be in this position,
that’s fine too. You can place one hand on the knee that’s bent and another
hand on your ankle. You’re just going to sit up nice and tall deep, breath in and
then as you exhale, you’re going to lean forward into that stretch trying to keep
a flat back if you can. Just hold it there. We’re going to sit up tall again, deep breath in. Exhale back
down into that stretch. You should feel this on the outside of the leg that is
crossed. One more time on this side. Inhale up. Exhale down into that stretch. We’re going to go ahead and switch
sides and we’ll cross the other leg over. Same thing, wherever you feel comfortable. One hand on your knee and the other on your ankle. Inhaling, sitting up nice and tall and exhaling down to that stretch. Inhale, sitting up tall. Exhale down. Last time. Inhaling up tall. Exhaling down. Place that foot down and we’ll inhale
again both arms up. Exhale, forward fold. Inhale up. Exhale down. Inhale up. This time, we’re going to combine
a hamstring stretch with an upper back twist. So you’re just going pick one
leg and keep that foot flexed with toes pointed towards the ceiling. Grab just below the
knee and you’re going to hug it in it nice and close to your chest and just hold. Still focusing on the deep breathing. Now we’re going to go ahead and place
that foot down and do a seated twist. You can take your arm and cross it over top of
that leg. You can press on the outside of your thigh. You can use the back of your
chair to pull yourself a little bit, looking over that back shoulder. We’ll come back to center. Stay on the same leg, hugging that leg back in and placing it down and then slowly twisting the same direction. Coming back to center we will switch sides. So this time we’ll start other side hugging it in. Remember to keep the toes flexed up. Pull it in nice and tight. Go ahead and place it down and then we will twist the other way. Looking over that back shoulder. Coming back to the center, same side, pull that leg in. Place it down and twist. Back to the center and we’ll inhale,
both arms up. Exhale down. Inhale up. Exhale down. Inhale up. This time we’re going to stretch our
calves and hamstrings a little bit. Go ahead and straighten one leg. Be careful on a chair with wheels that you don’t let it roll out from behind you You might need to adjust a little bit.
What we’re going to do is just try to keep a nice flat back and you can
stretch one or both hands down for that foot on the straight leg. Try to
keep that knee locked down if you can. Same thing here with the breathing.
As you exhale try and get a little bit deeper into that stretch. Then we will come back to center and we’ll inhale, both arms up. As we exhale, we’re going to switch sides.
So straighten the other leg and reach one or both hands down. Back to the center. Inhale up. Exhale back to that first side that you
started with. Last time. Inhaling up. Exhaling down, going back to the other side. Now we’re just going to finish with a
couple of standing stretches. So we’ll just come to the side of our chair. You
can use it for balance if you feel like you need to. If not, you can just
keep it there just in case. We’re going to stretch our quads. The
front of our thighs. Go ahead and pick up that back foot and try to keep your legs as close together as you can and then using that chair for balance, if you
need it, just kind of pull that leg up behind you. If you don’t need that chair,
you can put that other hand out straight in front. Go ahead and relax and we’ll switch sides. Come to the other side of your chair. Pull that leg up and try to keep your legs
together. Feel a nice stretch on the front there
and again, if you don’t need that chair go ahead and place your other arm
straight out. Relax and we’ll just finish up with
one more shoulder and chest stretch. So you are just going to let the chair wheel out in front of you. With a slight bend in your knees, keep
your feet shoulder width apart just let your head hang.
Couple deep breaths here. Then we’ll come back to center
and finish with a couple standing breaths. Feet will be shoulder width
apart and we’ll just inhale all the way up. Exhale, this time we will forward fold all the way to the ground you can slightly bend your knees if you need to. Inhale, all the way up. Exhale down. Inhale up. Finish your hands at your heart. Namaste!

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