YOGA THERAPY BOOKS BY Kate

These are just some of the practices that can be done with a chair. In some the person can sit completely in the chair, for some the person needs to sit on the edge of the chair. Stools or other chairs can also be helpful.

Chair Pawanmuktasana Series 1

Toe Bending – with one or two feet , feet on the floor or raised.

Ankle Bending , legs raised

Ankle rotation – one ankle or both, together in one direction, together in opposite directions

Ankle rotation with help of hand. (ankle loose) Ankle is just sitting past the other thigh

Kneecap contraction – raise legs out the front or keep knees bent

Raised leg pose –raise leg parallel to floor or higher if comfortable (thigh can lift off chair slightly) –with one leg, building up to two legs

Knee bending towards chest – one leg and to ground, building up to straightening leg and then bending to place on ground

Knee rotation- lifting thigh or keeping it relaxed on chair

Half and full butterfly-foot may be high on thigh or lower down, easier version is toes on ground and bringing knee out to side.

Leg movement 2 – with knee bent or straight (small circles)

Namaskara

Hand clenching

Wrist bending

Wrist rotation - (together or one by one holding wrist with other hand)

Elbow bending out to the side

Elbow bending forward

Elbow rotation

Arm movements 1, 2, 3, 4 – small and large circles

Shoulder movement 1, 2 (one shoulder, both)

• Ardha chandrasan (side stretch)
• Tennis elbow twist
• Stretch arm to side and support

Scapula hug

Gomukhasan arms

Garudasan – arms but stay sitting on chair

Garudasana legs

• Neck movements, datta mudra

Forward bend - keeping knees bent

Forward bend twist - remain sitting (prep movement 2) – can raise arm up to sky or wrap around body

Back bend - push the chest forward to arch the spine and increase bend

Twist in sitting - with knees together, with knees crossed, Ardha matsyendrasan variation

From standing - hands on back of chair and bend forward to make a right angle, try to pull body back to lengthen spine. Can bring feet in a little closer to increase stretch if desired.

Garudasan with support of chair

Patangasan with support, from front and from sides

Vrikshasan with support if needed or keep feet flat on ground

Chair Surya Namaskar

Namaskar

Raise arms over head in namaskar or do arm mvt 1

Forward bend, hands reach feet

Leg on chair - hands holding edge of chair, arching and looking up or holding the leg

Lifting to bridge – optional

Forearms on thighs and back bending

Hands on knees, rounding the back

Back to 4, then 3, 2, 1