Intermediate Chair Yoga poses for a deeper stretch and challenge:
Use the attached audio file to guide your practice.
Explore a collection of intermediate chair yoga poses designed to enhance flexibility, strength, and relaxation. Perfect for those seeking a gentle yet effective way to improve overall well-being, these poses offer accessible modifications while providing a rejuvenating experience right from your chair.
- Seated Forward Fold (Paschimottanasana Variation):
- Sit toward the front of your chair with your feet hip-width apart and flat on the ground.
- Inhale, lengthen your spine, and as you exhale, hinge forward from your hips, keeping your back flat.
- Rest your hands on your thighs, shins, or ankles, depending on your flexibility.
- Hold the stretch for 3-5 breaths, then slowly come back up to a seated position.
- Seated Pigeon Pose (Eka Pada Rajakapotasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Cross your right ankle over your left thigh, flexing the right foot to protect your knee.
- Keep your spine tall and gently press your right knee away from you to deepen the stretch.
- Hold for 3-5 breaths, then switch sides.
- Seated Spinal Twist (Ardha Matsyendrasana Variation):
- Sit toward the front of your chair with your feet flat on the ground and your spine tall.
- Place your right hand on the back of the chair and your left hand on your right knee.
- Inhale to lengthen your spine, then exhale and twist to the right, looking over your right shoulder.
- Hold the twist for 3-5 breaths, then switch sides.
- Seated Warrior II (Virabhadrasana II Variation):
- Sit on a chair with your feet shoulder-width apart.
- Rotate to the right; sitting on the chair sideways, right leg bent at the knee.
- Extend your left leg to the left side of the chair, knee bent close to the floor, keeping your toes pointing down.
- Engage your core and reach your arms to the sides at shoulder height, creating a straight line from your right arm to your left arm.
- Gaze over your right fingertips.
- Hold for 3-5 breaths, then switch sides.
- Seated Boat Pose (Navasana Variation):
- Sit tall in your chair with your feet flat on the ground and your hands resting beside your hips.
- Engage your core muscles lean back on the chair backrest and lift your feet off the ground, bending your knees and your neck and spine straight.
- Hold for a few breaths, then release by lowering legs back to the floor and sit upright.
- Seated Extended Side Angle (Utthita Parsvakonasana Variation):
- Sit toward the front of your chair with your feet wide apart and flat on the ground.
- Extend your right arm up overhead, then lean to the left, placing your left hand on the seat of the chair.
- Keep your right side body long and your chest open.
- Hold for 3-5 breaths, then switch sides.
These intermediate chair yoga poses provide a deeper stretch and challenge while still being accessible for most practitioners. Remember to listen to your body and only go as far as feels comfortable for you. Enjoy exploring these poses in your chair yoga practice!
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