Chair Yoga for You: A Practical Guide (6 page)

39. PRAYER SQUAT FLOW

Plant feet firmly onto floor with legs wide apart and toes pointed slightly outward. Inhaling, raise your arms out to the sides and then overhead. Exhaling, bend your knees into a wide-legged squat and lean forward, letting your arms sweep down and out to your sides, then to the space between your knees, with hands crossing. Inhaling, sweep your arms out and up in a circling motion overhead as you straighten your legs. Continue this flow for as many rounds as you like.

Variation: Keep your torso more upright throughout the flow. To challenge your balance, try closing your eyes for a few rounds.

40. HALF MOON

Bring your arms overhead with your palms together. Inhale as you stretch up as tall as you can. Exhaling, bend gently to the right. Inhaling, return to center. Exhaling, bend gently to the left. Inhaling, return to center. Repeat two or three times, and then rest your arms at your sides.

41. TRIANGLE

Starting from Mountain Pose, separate your feet at least two feet apart, making them parallel. Inhale your left arm up beside your left ear. Exhale and bend to your right side, allowing your right hand to slide down your leg. Avoid bending forward, and keep your hips squared. Hold for three or more breaths. Return to center, and then switch to your right. Repeat at least twice.

Variation: With feet at least two feet apart, point your left foot to the left, and rotate your right heel slightly to the right. Inhale as you lift your arms up in a T-position. Exhale as you lower your right hand down your right leg, either above or below your knee, and your left hand up to the sky. Keep your left shoulder back, and avoid bending forward. Try to keep both sides of your body lengthened. Repeat on the right side.

42. REVOLVED TRIANGLE

Starting from Mountain Pose, separate your feet wider than shoulder width apart, with both feet facing forward. Raise your arms to shoulder height in a T-position. Turn to the right, bend from the hip, and exhale down, bringing your left hand to your right leg, as low as possible, with both legs straight. Hold for three or more breaths. Inhale up. Turn to the left and repeat.

43. WARRIOR I

Stand behind your chair. Take your feet into a stance at least two feet apart. Point your right foot to the right, and rotate your left heel slightly to the left. Turn your torso to the right, and bend your right knee slightly. Inhale and bring both arms straight up (or just the right arm if you are holding onto the chair back), aiming your fingers and gaze to where the ceiling and wall meet, or higher. Hold for a few breaths.

44. WARRIOR II

Starting from Warrior I, turn your torso to the front, bringing one or both arms down to shoulder height, with the palms down. Look just over your right fingertips. Try to relax your shoulders and square them to the front. Hold for a few breaths.

45. REVERSED WARRIOR

Starting from Warrior II, allow your left hand to rest on your left hip or leg. Rotate your right palm up, and then reach your right hand toward the ceiling. Keep your gaze upward toward your hand. Hold for a few breaths.

46. SIDE-ANGLE WARRIOR

Starting from Reverse Warrior, lean over and rest your right arm on your right thigh. Inhale your left arm straight overhead. Look toward your left hand. Hold for a few breaths.

Turn back to center. Repeat all of the Warrior postures on your left side.

47. CAMEL

Stand with feet about hip width apart. Place your palms against your lower back on each side of your spine. Expand your chest, lifting your chin slightly. Press elbows toward one another. Hold for a few breaths and then release.

48. DOWNDOG

Downdog is a staple pose for many yoga classes. Starting behind your chair, grasp the chair back. Step back until your hips are stacked over your feet. Think of yourself as if you are an upside-down L or 90-degree angle. Your arms should be straight out from your shoulders. Enjoy stretching through your shoulders and the backs of your legs. Try to flatten the back as much as possible, and bring your head between your upper arms.

49. LEG RAISE

Stand behind your chair. Place one hand on the chair back for balance, if necessary. Slowly inhale your right leg to the side. Hold for two to three breaths, and then slowly exhale your leg down. Repeat the exercise about four times for each leg. Now try the exercise with your leg extending behind you (four times for each leg). Then step to the side of your chair, extending your leg to the front (again, four times for each leg). Remember to keep your leg straight and the knee soft.