YOGA THERAPY BOOKS BY Kate

Chair Yoga

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


ChairYoga

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


ChairYoga

Ankle Bending , legs raised


ChairYoga

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


ChairYoga

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


ChairYoga

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


ChairYoga

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

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


knee-rotation

Knee rotation- lifting thigh or keeping it relaxed on chair


Half-and-full-butterfly

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-movment2

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


namaskar

Namaskara


hand-clenching

Hand clenching


hand-clenching

Wrist bending


wrist-rotation

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


elbow-bending

Elbow bending out to the side


elbow-bending-forward

Elbow bending forward


elbow-rotation

Elbow rotation


arm-movements

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


shoulder-movements

Shoulder movement 1, 2 (one shoulder, both)


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

scapula-hug

Scapula hug


gomukhasan-arms

Gomukhasan arms


garudasan

Garudasan – arms but stay sitting on chair


garudasana-legs

Garudasana legs


  • Neck movements, datta mudra

forward-bend

Forward bend - keeping knees bent


forward-bend-twist

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


back-bend

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


twist-in-sitting

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


from-standing

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

Garudasan with support of chair


Patangasan

Patangasan with support, from front and from sides


vrikshasan

Vrikshasan with support if needed or keep feet flat on ground


Chair Surya Namaskar

namaskar1

Namaskar


raise-arms-over-head

Raise arms over head in namaskar or do arm mvt 1


forward-bend-hands-feet

Forward bend, hands reach feet


leg-on-chair

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


lifting-to-bridge

Lifting to bridge – optional


forearms-on-thighs

Forearms on thighs and back bending


hands-on-knees

Hands on knees, rounding the back

Back to 4, then 3, 2, 1


Back to YOGA THERAPY

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Village Talwade, Trimbak, Nasik
Maharashtra,India.

Phone - +91-9822770727

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Yoga Vidya Gurukul

Address of Institute office in Nasik

Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Maharashtra, India.

Phone - +91-9822770727 (for courses in ENGLISH)

+91-253-2318090 (For courses, in HINDI or MARATHI)

(Please call during 9.00 AM to 5 PM Indian Time)

E-mail - yoga@yogapoint.co or yogapoint108@gmail.com

YOGA VIDYA GURUKUL

Village Talwade, Trimbak, Nasik
Maharashtra,India.

Phone - +91-9822770727

E-mail - yoga@yogapoint.com or yogapoint108@gmail.com

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