Chair Yoga for You: A Practical Guide (7 page)

50. FORWARD BEND

In one variation, you stretch more through your back and spine, and in the other, you stretch more through your hamstrings.

For the back and spine:

Stand up tall with your feet together. Inhale your arms straight up to the ceiling. Exhale and slowly bend forward from your hips, letting your arms move out to your sides as you move toward the floor. Bend your knees so your hands can reach the floor. Allow your torso to rest on your thighs. Let your spine elongate and stretch.

For the hamstrings:

Stand up tall with your feet together. Inhale your arms straight up to the ceiling. Exhale and slowly bend forward from your hips. Sweep your arms across the ceiling and down the wall. Keep your legs straight, but avoid locking your knees. Allow your arms to fall loose, with the top of your head facing the floor. Breathe naturally, allowing your body to lower a little more with each exhale. Slowly roll up to a standing posture.

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BALANCE POSTURES

Practice balance because it is your best defense against a fall. Keep in mind that you do simple balance every time you take a step. You only need the chair to get into some balancing postures. Hold the chair to begin, and then let go once you are in the pose. If you feel unsteady when balancing on one leg, put your other foot down. Reaching for a chair is not advised. It is unlikely that a chair will be handy when you need one, but your foot is always with you. In our teaching experience, we found that when you make a habit of putting your foot down instead of depending on a chair, you are much safer from a fall.

For balance postures, it helps to relax the body and focus your eyes on something that does not move.

51. BALANCE ON TOES

Rise up gently on your toes. Bring hands to your heart center and then overhead, with your palms together. Hold for three or four breaths.

52. FLAMINGO

Alternate picking up your right and left foot several times. Increase the length of time you hold your balance.

53. KNEE LIFTS

Bring your right knee up in front, straighten your leg, bend again, and put it down. Repeat with your left knee.

54. KNEE TO CHEST

Bring your right knee up in front, hold onto your shin, and gently pull your knee into your chest. Hold for three or four breaths. Repeat with your left knee.

55. KNEE UP TWIST

Stand beside your chair. Inhale your left knee up, and extend your arms out in a T-shape. Turn to the left, bringing your left hand to the back and your right hand to the front. Hold for a few breaths. Try looking toward your left hand. Repeat on the other side.

56. TREE

Standing tall, extend your right leg to the side, with your toe touching the floor. Slide your heel to your left ankle. Raise your foot up to the calf or thigh, keeping the knee pressed to the side. Avoid putting the foot by the knee. You might have your arms in T-position, hands at your heart center, or overhead. Hold the posture for a few breaths, and then repeat on the left.

57. DANCER’S POSE

Stand tall. Hold the back of the chair with your left hand. If needed, bend your right knee and grasp your right ankle with your right hand. When you feel in balance, inhale the left hand to the ceiling. Repeat on the other side.

58. DANCER WITH HALF BOW

Starting from Dancer’s Pose, gently push your foot away from your body into a bow, then start leaning forward until your knee and head are close to level with the chair back. Repeat on the other side.

59. WARRIOR III

Standing beside your chair, hold the chair back with your right hand, if needed. Keep the chair at arm’s length. Stretch your left hand out making a half T-shape. Lean forward as you raise your right leg until your body is parallel to the floor. When you feel confident, bring your left hand out to complete the T and balance. Repeat on the other side.

60. CHAIR SQUAT

Reach your arms straight out in front of you, bend your knees, and lower your hips as if you are sitting down onto a chair. Hold the posture for a few breaths. Now rise up on your toes and hold for a few breaths.

61. CHAIR SQUAT ON ONE LEG

Place your right ankle just above your left knee. Reach your arms straight out in front of you or bring your hands to heart center in prayer position while bending your knees and lowering your hips as if you are sitting down onto a chair. Hold this posture for a few breaths. Repeat on your other leg.