A yoga chair sequence is a series of yoga poses that are done using a chair as a prop to help with balance, stability, and support. A typical yoga chair sequence can include a variety of poses such as standing poses, seated poses, and twists.
Here is an example of a basic yoga chair sequence that can be modified to suit your needs and abilities:
- Cat-Cow: Start in a seated position on the chair, with your hands resting on the chair seat. As you inhale, arch your back and lift your head and tailbone. As you exhale, round your spine and tuck your chin to your chest.
- Seated Forward Fold: From a seated position, extend your legs out in front of you, and reach forward to grab your toes or shins. Keep your back straight as you fold forward.
- Half Lord of the Fishes: Sit sideways on the chair, with your left hip against the backrest. Cross your right ankle over your left knee and twist to the right, placing your right hand on the backrest and your left hand on your right knee. Hold the pose for several deep breaths before switching sides.
- Chair Warrior: Stand behind the chair with your feet hips-width apart. Hold the back of the chair with your left hand and step your right foot forward, knee bent. Straighten your left leg and reach your right arm forward and up. Hold the pose for several deep breaths before switching sides.
- Seated Twist: Sit sideways on the chair, with your left hip against the backrest. Place your left hand on the backrest and your right hand on your left knee. Twist to the left, looking over your left shoulder. Hold the pose for several deep breaths before switching sides.
- Seated Savasana: Sit with your back straight and your feet flat on the floor. Close your eyes and take a few deep breaths, allowing your body to relax completely.
It’s important to remember that the chair should be used as a prop to help you with stability and support, and not as a crutch or to compensate for poor alignment. As always, it’s best to seek guidance from a certified yoga teacher, especially if you have any physical limitations.