Chair Yoga in 5 Minutes

Over the past week, I have re-engaged with Yoga.

For those that are unaware, Yoga is an ancient practice that combines physical postures, breathing techniques, meditation, and mindfulness to improve overall health and well-being.

This has been really floor based, but I am keen to do this at my desk at times during the day at times so that I can increase my suppleness. I do yoga for many reasons, apart from just feeling great.

  1. Improves flexibility and balance: Yoga poses to stretch and strengthen muscles, which improves flexibility and balance. This can help prevent falls and injuries.
  2. Reduces stress and anxiety: Yoga incorporates breathing and meditation techniques that can help reduce stress and anxiety. Regular practice can lead to a greater sense of calm and relaxation.
  3. Increases strength and endurance: Many yoga poses require strength and endurance, which can improve overall fitness.
  4. Improves cardiovascular health: Certain styles of yoga, such as Vinyasa and Ashtanga, can increase heart rate and improve cardiovascular health.
  5. Helps with pain management: Yoga has been shown to be effective in managing chronic pain, including back pain and arthritis.
  6. Enhances mental clarity and concentration: Yoga incorporates mindfulness and meditation techniques that can improve focus and concentration.
  7. Promotes better sleep: Yoga can help regulate the body’s sleep-wake cycle and improve the quality of sleep.

Here are a few ideas for chair yoga in 5 minutes. Of course, please make sure that the chair you are using is suitable (I personally avoid swivel chairs, three legged chairs, unstable or those with wheels!

  1. Seated Mountain Pose
  • Sit upright with your feet flat on the floor.
  • Rest your hands on your thighs with your palms facing down.
  • Take a deep breath in and stretch your spine upwards.
  • Hold for 3-5 deep breaths.
  1. Seated Forward Bend
  • Inhale and reach your arms up overhead.
  • Exhale and hinge forward at your hips, bringing your chest towards your thighs.
  • Let your arms dangle down towards the floor.
  • Take 3-5 deep breaths.
  1. Seated Cat-Cow Stretch
  • Place your hands on your knees.
  • Inhale and arch your back, bringing your shoulder blades together (Cow Pose).
  • Exhale and round your spine, bringing your chin towards your chest (Cat Pose).
  • Continue to flow between these two poses for 3-5 breaths.
  1. Seated Spinal Twist
  • Sit upright and cross your right leg over your left.
  • Place your left hand on your right knee and your right hand on the back of your chair.
  • Inhale and lengthen your spine.
  • Exhale and twist to the right.
  • Hold for 3-5 breaths, then switch sides.
  1. Seated Warrior II Pose
  • Sit towards the edge of your chair (with care) with your feet flat on the floor.
  • Turn your left knee out to the left and extend your right leg straight out.
  • Reach your arms out to the sides, palms facing down.
  • Inhale and lengthen your spine.
  • Exhale and bend your left knee, bringing your thigh parallel to the ground.
  • Hold for 3-5 breaths, then switch sides.

End your chair yoga session by taking a few deep breaths and sitting quietly for a moment.

This 5-minute chair yoga sequence can be done as a quick break from work or as a way to ease tension in the body throughout the day.

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