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.
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)
Wrist rotation - (together or one by one holding wrist with other hand)
Elbow bending out to the side
Elbow bending forward
Arm movements 1, 2, 3, 4 – small and large circles
Shoulder movement 1, 2 (one shoulder, both)
Garudasan – arms but stay sitting on chair
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
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
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