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Those looking to better their balance may find that the ideal prop is already in your home. Chair yoga, or a yoga practice that uses a sturdy, armless chair as the primary prop, creates a supported environment for both seated and standing postures. The would-be-humble piece of furniture provides the framework for exploration, allowing you to safely test and improve your balance.
As with the all of his sequences, Accessible Yoga founder and yoga teacher Jivana Heyman created this practice with everyone in mind. Chair yoga is ideal for those with limited mobility, recovering from an injury, or simply in want of some super accessible support.
Each of Heyman’s proposed poses comes with the option for adjustment, allowing you to find a posture that meets you where you are. So get curious! Move your body, find your center, and discover how this humble prop can bolster your sense of balance.
How to Practice Chair Yoga
An important step for chair yoga? May sure that the chair you choose is the correct height for you. Your feet should be able to reach the floor in a flat, wide stance. Don’t forget to grab a block, folded blanket, and a pillow for comfort!
Seated Mountain Pose
Begin seated in your chair with your feet hip-width distance and flat on the floor, your spine lifted away from the back of the chair rather than resting against it. Shift your weight forward and back as well as side to side to find your natural center of gravity.
Inhale to lengthen through your spine. As you exhale, allow your entire body to relax.
Torso Circles
Begin to make circles with your torso. Move your upper body in circles in either direction, switching to the opposite direction once you feel complete on the first side.
Hip Walks
Come back to center. Shift your weight from left to right. As you shift to one side, lift the opposite hip and inch it toward the back of the seat before repeating on the opposite side. Continue until you have moved all the way to the back of the seat, then repeat the motion forward, scooting toward the front of the chair. Repeat once more, scooting all the way back and then all the way forward.
Seated Tree Pose
Place your left foot flat on the ground, directly in front of you at center. Open your right leg out to the side, placing your toes on the ground and your heel against the front leg of your chair. Shift the weight of your torso toward your left leg,
Place a block on the top of your head and try to balance it there. Bring your palms together at heart center.
If you’re comfortable, bring your arms overhead while still trying to balance the block. When you’re ready, release and repeat on the opposite side.
Mountain Pose
Stand behind your chair. Bring your feet hip-width apart. If it’s comfortable, rest your fingertips on the back of the chair for balance. Breathe here.
When you’re ready, release your arms to your sides, palms facing forward. Take 3 breaths here, softening your knees and lengthening your spine.
King Dancer Pose
Bring your left hand to the back of the chair and shift your weight to your left foot. Soften your left knee as you bend your right leg, lifting it and bringing your right ankle or foot to your right hand for King Dancer Pose. If you can’t reach your ankle, use a strap or simply hold onto your pant leg.
Keep your left hand on the chair or, if you feel comfortable, reach your left arm in front of you, or alongside your ear.
When you’re ready, slowly release. Repeat on the opposite side.
Standing Locust Pose
Place both hands on the back of the chair. Reach your right leg behind you and press your toes into the floor, lifting your heel. Extend your left arm alongside your ear.
Stay here or lift your right foot off the mat, balancing on your left leg. If this is comfortable you can even release your right hand and hover your fingers over the back of the chair.
When you’re ready, slowly release and repeat on the opposite side. Finally, repeat again on both sides.
Seated Savasana
Take a seat in the chair. Place your hands in your lap or on your thighs and take your feet slightly out in front of you.
To learn more about sharing yoga with the older adults in your life, join Jivana Heyman and special guests for a live online Chair Yoga for Everyone course.
