7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)

{"slug":"chair-yoga-practice","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"ckmw44kt43y1k0c8107r78vo7","slug":"chair-yoga-practice","author":{"name":"Gourangi","teacherMytSlug":"gourangi-1","pictureUrl":"Gourangi-1.jpg"},"title":"7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)","createdAt":"2021-03-30T14:25:43.568064+00:00","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","content":{"text":"If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you're looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I'm going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.\\n\\nWhat Is Chair Yoga?\\nChair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. \\nThe focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures\\n\\nChair Yoga Benefits\\nChair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let's take a closer look at the benefits mentioned in the content:\\nImproved strength, balance, and flexibility\\n: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.\\nReduced stress\\n: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.\\nImproved focus, awareness, and confidence\\n: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.\\nLess physical pain\\n: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.\\n\\nOverall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.\\nChair Yoga Contraindications\\nWhile chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you're unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:\\nRecent heart attack\\nRegular chest pains\\nAcute infection\\nIf you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.\\n\\n7 Best Chair Yoga Poses To Practice Anywhere\\nThere are a number of yoga poses that can be done seated or using a chair. Some of the poses we're including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn't move around with you.\\n\\n1. Seated Mountain Pose\\n\\nMountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.\\n\\n2. Seated Cat-Cow Pose\\n\\nSit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.\\n\\n3. Seated Chandrasana Pose\\n\\nChandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.\\n\\n4. Seated Uttanasana Pose\\n\\nUttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.\\nFrom a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you'd like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.\\n\\n5. Seated Twist Pose\\n\\nTwists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.\\nIt's important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don't go as far as you possibly can, just go to where the twist feels comfortable.\\n\\n6. Down Dog with Chair\\n\\nDown dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we're going to use the chair as a prop.\\n\\nStand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.\\n\\n7. Chair Surya Namaskar (Chair Sun Salutation)\\n\\nYes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.\\n\\nSit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.\\n\\nInhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.\\n\\nFrom here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.\\n\\nNow, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.\\n\\nOn the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.\\n\\nInhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.\\n\\nRepeat the sun salutation sequence at least one more time. If you'd like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.\\n\\nIncrease Strength, Flexibility, and Mental Focus With Chair Yoga\\nOne of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.\\n\\nInterested in trying chair yoga? \\nSign up for a free two-week trial of MyYogaTeacher\\n and join me in my next class! You'll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond."}},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t!  \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n⁠\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n⁠\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"}},{"id":"cl9s4f2wg45y20bisfv9nhv0v","slug":"get-100-referral-program","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Get $100 of MyYogaTeacher Credit When You Tell a Friend","createdAt":"2022-10-28T06:36:02.028069+00:00","coverUrl":"ziyg3qyvb72azdwsddrj.png","content":{"text":"You get $100 of MyYogaTeacher credit when you tell a friend and they become a member. Your friend or family member also gets $100 of credit \\nwhen they sign up using the link on your account here\\n\\n\\nWith all the stress and anxiety in the world, people are coping in more and more unhealthy ways. Binge eating, watching shorter-faster-more addictive videos, and neglecting self-care altogether.\n\\nI got involved with \\nMyYogaTeacher\\n to \\nmake the world a healthier and happier place\\n. Genuinely, \\nyoga does this\\n. It's probably helped you to feel better... maybe better than you've ever felt!\n\\nI believe that MyYogaTeacher – live sessions with authentic Indian \\nyoga teachers\\n – is one of the most powerful ways to spread the peace, compassion, and joy that yoga brings into the world.\n\\nRecently, we saw that \\na ton of our new community members hear about MyYogaTeacher from you!\\n\\nThat's why, \\nfor the next few months, we're going to do everything we can to encourage you to spread the word on yoga, and tell your friends about MyYogaTeacher!\\n\n\\nNow, whenever you tell a friend about MyYogaTeacher and they become a member – you will both get $100 of MyYogaTeacher credit!\n⁠\\n\\nHow to Tell a Friend\\nClick \\nhere\\n and login to go to the “Tell a Friend” page\\nInvite your friend by copying your unique share link and sending it to them, or just input their email and we’ll send them an invitation \\nYour friend will get a 2-week free trial plus 3 1-on-1 sessions\\nWhen they sign up for membership, you both get $100 of MyYogaTeacher Credit!\n⁠\n⁠\\nAAANNNNDDD, \\nsoon we'll be announcing a special referral contest\\n – where anyone who refers a friend or family member to MyYogaTeacher (whether they become a member or not), will be entered into a raffle to \\nwin a trip to Goa, all expenses paid for 2 people!\\n\n\\n\\nThe $100 for you, $100 for your friend, and a chance to win a trip to Goa are all cool - but really, \\nthat's not the best part.\\n \\n\\nYou know what the best part is... \n\\nImagine \\nyour loved ones feeling more relaxed, more at peace, more confident, healthy, and happy\\n. What would that look like? \\n\\n... Now that's the best part. Everyone wins when we're happier, healthier, more peaceful, and more caring towards each other.\\n\\nThat's all for now, I hope you have a beautiful holiday season with all your loved ones.\\n\\nOh, and \\nkeep your eyes peeled for an email from me announcing the start of the referral contest where you can win a trip to Goa for 2!\\n\n\\nFAQ\\n\\nIf I’m already a member and I refer a friend, when do I get the $100 credit?\\nAfter your friend signs up for membership, you get the $100 credit beginning on your next billing cycle. If you’re on a plan that costs less than $100 per billing cycle, you’ll get the full $100, but it will be consumed over more than 1 month.\\n\\nIf I’m not a member and I refer a friend, when do I get the $100 credit?\\nAfter your friend signs up for membership, the $100 credit will become available to you. If you sign up for membership, it will be applied starting the 2nd month (this is a limitation of our system). Your monthly rate will be reduced until the full $100 is consumed. Or, if you’d prefer not to sign up for membership, you can apply the $100 credit to any workshop.\\n\\nMy friend referred me, when do I get the $100 credit?\\nOnce you sign up for membership, both you and your friend will get $100 of credit. Your credit will be applied starting your 2nd billing cycle (this is a limitation of our system). If you sign up for a plan that costs less than $100 per billing cycle, the credit will be consumed over more than 1 month.\\n\\nIs there a time limit on this offer?\\nYes, this offer ends on Dec 31st 2022. So for you and your friend to get $100 of MyYogaTeacher credit, the referred friend must sign up for membership on or before December 31st, 2022.\\n\\nIf you have any questions, feel free to email us at \\ncare@myyogateacher.com\\n and we’ll answer you promptly."}}],"relatedPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}},{"id":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat.  \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}}],"blogContent":{"id":"ckmw44kt43y1k0c8107r78vo7","slug":"chair-yoga-practice","author":{"name":"Gourangi","teacherMytSlug":"gourangi-1","pictureUrl":"Gourangi-1.jpg"},"title":"7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)","createdAt":"2021-03-30T14:25:43.568064+00:00","updatedAt":"2023-02-16T10:30:56.966547+00:00","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","seoDescription":"Did you know chair yoga is a thing? Chair yoga is perfect for people who need assistance or modifications for many yoga poses. ","content":{"text":"If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you're looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I'm going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.\\n\\nWhat Is Chair Yoga?\\nChair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. \\nThe focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures\\n\\nChair Yoga Benefits\\nChair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let's take a closer look at the benefits mentioned in the content:\\nImproved strength, balance, and flexibility\\n: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.\\nReduced stress\\n: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.\\nImproved focus, awareness, and confidence\\n: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.\\nLess physical pain\\n: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.\\n\\nOverall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.\\nChair Yoga Contraindications\\nWhile chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you're unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:\\nRecent heart attack\\nRegular chest pains\\nAcute infection\\nIf you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.\\n\\n7 Best Chair Yoga Poses To Practice Anywhere\\nThere are a number of yoga poses that can be done seated or using a chair. Some of the poses we're including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn't move around with you.\\n\\n1. Seated Mountain Pose\\n\\nMountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.\\n\\n2. Seated Cat-Cow Pose\\n\\nSit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.\\n\\n3. Seated Chandrasana Pose\\n\\nChandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.\\n\\n4. Seated Uttanasana Pose\\n\\nUttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.\\nFrom a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you'd like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.\\n\\n5. Seated Twist Pose\\n\\nTwists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.\\nIt's important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don't go as far as you possibly can, just go to where the twist feels comfortable.\\n\\n6. Down Dog with Chair\\n\\nDown dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we're going to use the chair as a prop.\\n\\nStand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.\\n\\n7. Chair Surya Namaskar (Chair Sun Salutation)\\n\\nYes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.\\n\\nSit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.\\n\\nInhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.\\n\\nFrom here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.\\n\\nNow, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.\\n\\nOn the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.\\n\\nInhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.\\n\\nRepeat the sun salutation sequence at least one more time. If you'd like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.\\n\\nIncrease Strength, Flexibility, and Mental Focus With Chair Yoga\\nOne of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.\\n\\nInterested in trying chair yoga? \\nSign up for a free two-week trial of MyYogaTeacher\\n and join me in my next class! You'll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond.","html":"<p>If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you&#39;re looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I&#39;m going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.</p><p></p><h3>What Is Chair Yoga?</h3><p>Chair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. </p><p>The focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures</p><p></p><h3>Chair Yoga Benefits</h3><p>Chair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let&#39;s take a closer look at the benefits mentioned in the content:</p><ul><li><div><strong>Improved strength, balance, and flexibility</strong>: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.</div></li><li><div><strong>Reduced stress</strong>: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.</div></li><li><div><strong>Improved focus, awareness, and confidence</strong>: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.</div></li><li><div><strong>Less physical pain</strong>: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.</div><div></div><div>Overall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.</div></li></ul><h3>Chair Yoga Contraindications</h3><p>While chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you&#39;re unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:</p><ul><li><div>Recent heart attack</div></li><li><div>Regular chest pains</div></li><li><div>Acute infection</div></li></ul><p>If you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.</p><p></p><h2>7 Best Chair Yoga Poses To Practice Anywhere</h2><p>There are a number of yoga poses that can be done seated or using a chair. Some of the poses we&#39;re including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn&#39;t move around with you.</p><p></p><h3>1. Seated Mountain Pose</h3><img src=\"https://media.graphassets.com/resize=width:7000,height:10000/OAyIQUASg25mUMg9ai3V\" alt=\"Seated Mountain Pose\" title=\"Screenshot 2023-02-16 at 2.43.20 PM.png\" width=\"7000\" height=\"10000\" /><p>Mountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.</p><p></p><h3>2. Seated Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:3000,height:7000/gFLCTmFWQimg7fVGIhB1\" alt=\"Seated Cat-Cow Pose\" title=\"Screenshot 2023-02-16 at 2.44.36 PM.png\" width=\"3000\" height=\"7000\" /><p>Sit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.</p><p></p><h3>3. Seated Chandrasana Pose</h3><img src=\"https://media.graphassets.com/resize=width:810,height:748/SLEpXjcXQuFNeY9rgvrQ\" alt=\" Seated Chandrasana Pose\" title=\"Screenshot 2023-02-16 at 2.48.51 PM.png\" width=\"810\" height=\"748\" /><p>Chandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.</p><p></p><h3>4. Seated Uttanasana Pose</h3><img src=\"https://media.graphassets.com/resize=width:1458,height:740/udmGNEoRRWsbpxal3h3s\" alt=\"Seated Uttanasana Pose\" title=\"Screenshot 2023-02-16 at 2.58.09 PM.png\" width=\"1458\" height=\"740\" /><p>Uttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.</p><p>From a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you&#39;d like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.</p><p></p><h3>5. Seated Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:1646,height:2000/DVovl19R3W5t3TDWAQme\" alt=\"Seated Twist Pose\" title=\"Screenshot 2023-02-16 at 3.06.24 PM.png\" width=\"1646\" height=\"2000\" /><p>Twists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.</p><p>It&#39;s important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don&#39;t go as far as you possibly can, just go to where the twist feels comfortable.</p><p></p><h3>6. Down Dog with Chair</h3><img src=\"https://media.graphassets.com/resize=width:944,height:718/ZRoNKp8IS26Px7baR5xU\" alt=\"Down Dog with Chair Pose\" title=\"Screenshot 2023-02-16 at 3.10.15 PM.png\" width=\"944\" height=\"718\" /><p>Down dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we&#39;re going to use the chair as a prop.</p><p></p><p>Stand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.</p><p></p><h3>7. Chair Surya Namaskar (Chair Sun Salutation)</h3><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/PrNUbgmdRQ25roXak2r3\" type=\"video/mp4\" title=\"seated sun salutation.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Yes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.</p><p></p><p>Sit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.</p><p></p><p>Inhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.</p><p></p><p>From here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.</p><p></p><p>Now, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.</p><p></p><p>On the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.</p><p></p><p>Inhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.</p><p></p><p>Repeat the sun salutation sequence at least one more time. If you&#39;d like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.</p><p></p><h3>Increase Strength, Flexibility, and Mental Focus With Chair Yoga</h3><p>One of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.</p><p></p><p>Interested in trying chair yoga? <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial of MyYogaTeacher</a> and join me in my next class! You&#39;ll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond.</p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you&#39;re looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I&#39;m going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.</p><p></p><h3>What Is Chair Yoga?</h3><p>Chair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. </p><p>The focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures</p><p></p><h3>Chair Yoga Benefits</h3><p>Chair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let&#39;s take a closer look at the benefits mentioned in the content:</p><ul><li><div><strong>Improved strength, balance, and flexibility</strong>: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.</div></li><li><div><strong>Reduced stress</strong>: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.</div></li><li><div><strong>Improved focus, awareness, and confidence</strong>: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.</div></li><li><div><strong>Less physical pain</strong>: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.</div><div></div><div>Overall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.</div></li></ul><h3>Chair Yoga Contraindications</h3><p>While chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you&#39;re unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:</p><ul><li><div>Recent heart attack</div></li><li><div>Regular chest pains</div></li><li><div>Acute infection</div></li></ul><p>If you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.</p><p></p><h2>7 Best Chair Yoga Poses To Practice Anywhere</h2><p>There are a number of yoga poses that can be done seated or using a chair. Some of the poses we&#39;re including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn&#39;t move around with you.</p><p></p><h3>1. Seated Mountain Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7000,height:10000/OAyIQUASg25mUMg9ai3V\" \n                alt=\"Seated Mountain Pose\"\n                title=\"Seated Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7000,height:10000/OAyIQUASg25mUMg9ai3V\"\n                alt=\"Seated Mountain Pose\"\n                title=\"Seated Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7000,height:10000/OAyIQUASg25mUMg9ai3V\"\n                alt=\"Seated Mountain Pose\"\n                title=\"Seated Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Mountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.</p><p></p><h3>2. Seated Cat-Cow Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3000,height:7000/gFLCTmFWQimg7fVGIhB1\" \n                alt=\"Seated Cat-Cow Pose\"\n                title=\"Seated Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:7000/gFLCTmFWQimg7fVGIhB1\"\n                alt=\"Seated Cat-Cow Pose\"\n                title=\"Seated Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:7000/gFLCTmFWQimg7fVGIhB1\"\n                alt=\"Seated Cat-Cow Pose\"\n                title=\"Seated Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Sit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.</p><p></p><h3>3. Seated Chandrasana Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:810,height:748/SLEpXjcXQuFNeY9rgvrQ\" \n                alt=\" Seated Chandrasana Pose\"\n                title=\" Seated Chandrasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:810,height:748/SLEpXjcXQuFNeY9rgvrQ\"\n                alt=\" Seated Chandrasana Pose\"\n                title=\" Seated Chandrasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:810,height:748/SLEpXjcXQuFNeY9rgvrQ\"\n                alt=\" Seated Chandrasana Pose\"\n                title=\" Seated Chandrasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Chandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.</p><p></p><h3>4. Seated Uttanasana Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1458,height:740/udmGNEoRRWsbpxal3h3s\" \n                alt=\"Seated Uttanasana Pose\"\n                title=\"Seated Uttanasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1458,height:740/udmGNEoRRWsbpxal3h3s\"\n                alt=\"Seated Uttanasana Pose\"\n                title=\"Seated Uttanasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1458,height:740/udmGNEoRRWsbpxal3h3s\"\n                alt=\"Seated Uttanasana Pose\"\n                title=\"Seated Uttanasana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Uttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.</p><p>From a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you&#39;d like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.</p><p></p><h3>5. Seated Twist Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1646,height:2000/DVovl19R3W5t3TDWAQme\" \n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1646,height:2000/DVovl19R3W5t3TDWAQme\"\n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1646,height:2000/DVovl19R3W5t3TDWAQme\"\n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Twists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.</p><p>It&#39;s important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don&#39;t go as far as you possibly can, just go to where the twist feels comfortable.</p><p></p><h3>6. Down Dog with Chair</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:944,height:718/ZRoNKp8IS26Px7baR5xU\" \n                alt=\"Down Dog with Chair Pose\"\n                title=\"Down Dog with Chair Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:944,height:718/ZRoNKp8IS26Px7baR5xU\"\n                alt=\"Down Dog with Chair Pose\"\n                title=\"Down Dog with Chair Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:944,height:718/ZRoNKp8IS26Px7baR5xU\"\n                alt=\"Down Dog with Chair Pose\"\n                title=\"Down Dog with Chair Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Down dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we&#39;re going to use the chair as a prop.</p><p></p><p>Stand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.</p><p></p><h3>7. Chair Surya Namaskar (Chair Sun Salutation)</h3><video controls >\n          <source src=\"https://media.graphcms.com/PrNUbgmdRQ25roXak2r3\" type=\"video/mp4\" title=\"seated sun salutation.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Yes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.</p><p></p><p>Sit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.</p><p></p><p>Inhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.</p><p></p><p>From here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.</p><p></p><p>Now, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.</p><p></p><p>On the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.</p><p></p><p>Inhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.</p><p></p><p>Repeat the sun salutation sequence at least one more time. If you&#39;d like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.</p><p></p><h3>Increase Strength, Flexibility, and Mental Focus With Chair Yoga</h3><p>One of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.</p><p></p><p>Interested in trying chair yoga? <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial of MyYogaTeacher</a> and join me in my next class! You&#39;ll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"chair-yoga-practice","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/chair-yoga-practice","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckmw44kt43y1k0c8107r78vo7","slug":"chair-yoga-practice","author":{"name":"Gourangi","teacherMytSlug":"gourangi-1","pictureUrl":"Gourangi-1.jpg"},"title":"7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)","createdAt":"2021-03-30T14:25:43.568064+00:00","updatedAt":"2023-02-16T10:30:56.966547+00:00","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","seoDescription":"Did you know chair yoga is a thing? Chair yoga is perfect for people who need assistance or modifications for many yoga poses. ","content":{"text":"If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you're looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I'm going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.\\n\\nWhat Is Chair Yoga?\\nChair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. \\nThe focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures\\n\\nChair Yoga Benefits\\nChair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let's take a closer look at the benefits mentioned in the content:\\nImproved strength, balance, and flexibility\\n: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.\\nReduced stress\\n: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.\\nImproved focus, awareness, and confidence\\n: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.\\nLess physical pain\\n: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.\\n\\nOverall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.\\nChair Yoga Contraindications\\nWhile chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you're unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:\\nRecent heart attack\\nRegular chest pains\\nAcute infection\\nIf you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.\\n\\n7 Best Chair Yoga Poses To Practice Anywhere\\nThere are a number of yoga poses that can be done seated or using a chair. Some of the poses we're including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn't move around with you.\\n\\n1. Seated Mountain Pose\\n\\nMountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.\\n\\n2. Seated Cat-Cow Pose\\n\\nSit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.\\n\\n3. Seated Chandrasana Pose\\n\\nChandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.\\n\\n4. Seated Uttanasana Pose\\n\\nUttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.\\nFrom a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you'd like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.\\n\\n5. Seated Twist Pose\\n\\nTwists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.\\nIt's important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don't go as far as you possibly can, just go to where the twist feels comfortable.\\n\\n6. Down Dog with Chair\\n\\nDown dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we're going to use the chair as a prop.\\n\\nStand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.\\n\\n7. Chair Surya Namaskar (Chair Sun Salutation)\\n\\nYes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.\\n\\nSit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.\\n\\nInhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.\\n\\nFrom here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.\\n\\nNow, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.\\n\\nOn the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.\\n\\nInhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.\\n\\nRepeat the sun salutation sequence at least one more time. If you'd like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.\\n\\nIncrease Strength, Flexibility, and Mental Focus With Chair Yoga\\nOne of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.\\n\\nInterested in trying chair yoga? \\nSign up for a free two-week trial of MyYogaTeacher\\n and join me in my next class! You'll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond.","html":"<p>If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you&#39;re looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I&#39;m going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.</p><p></p><h3>What Is Chair Yoga?</h3><p>Chair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. </p><p>The focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures</p><p></p><h3>Chair Yoga Benefits</h3><p>Chair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let&#39;s take a closer look at the benefits mentioned in the content:</p><ul><li><div><strong>Improved strength, balance, and flexibility</strong>: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.</div></li><li><div><strong>Reduced stress</strong>: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.</div></li><li><div><strong>Improved focus, awareness, and confidence</strong>: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.</div></li><li><div><strong>Less physical pain</strong>: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.</div><div></div><div>Overall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.</div></li></ul><h3>Chair Yoga Contraindications</h3><p>While chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you&#39;re unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:</p><ul><li><div>Recent heart attack</div></li><li><div>Regular chest pains</div></li><li><div>Acute infection</div></li></ul><p>If you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.</p><p></p><h2>7 Best Chair Yoga Poses To Practice Anywhere</h2><p>There are a number of yoga poses that can be done seated or using a chair. Some of the poses we&#39;re including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn&#39;t move around with you.</p><p></p><h3>1. Seated Mountain Pose</h3><img src=\"https://media.graphassets.com/resize=width:7000,height:10000/OAyIQUASg25mUMg9ai3V\" alt=\"Seated Mountain Pose\" title=\"Screenshot 2023-02-16 at 2.43.20 PM.png\" width=\"7000\" height=\"10000\" /><p>Mountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.</p><p></p><h3>2. Seated Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:3000,height:7000/gFLCTmFWQimg7fVGIhB1\" alt=\"Seated Cat-Cow Pose\" title=\"Screenshot 2023-02-16 at 2.44.36 PM.png\" width=\"3000\" height=\"7000\" /><p>Sit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.</p><p></p><h3>3. Seated Chandrasana Pose</h3><img src=\"https://media.graphassets.com/resize=width:810,height:748/SLEpXjcXQuFNeY9rgvrQ\" alt=\" Seated Chandrasana Pose\" title=\"Screenshot 2023-02-16 at 2.48.51 PM.png\" width=\"810\" height=\"748\" /><p>Chandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.</p><p></p><h3>4. Seated Uttanasana Pose</h3><img src=\"https://media.graphassets.com/resize=width:1458,height:740/udmGNEoRRWsbpxal3h3s\" alt=\"Seated Uttanasana Pose\" title=\"Screenshot 2023-02-16 at 2.58.09 PM.png\" width=\"1458\" height=\"740\" /><p>Uttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.</p><p>From a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you&#39;d like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.</p><p></p><h3>5. Seated Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:1646,height:2000/DVovl19R3W5t3TDWAQme\" alt=\"Seated Twist Pose\" title=\"Screenshot 2023-02-16 at 3.06.24 PM.png\" width=\"1646\" height=\"2000\" /><p>Twists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.</p><p>It&#39;s important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don&#39;t go as far as you possibly can, just go to where the twist feels comfortable.</p><p></p><h3>6. Down Dog with Chair</h3><img src=\"https://media.graphassets.com/resize=width:944,height:718/ZRoNKp8IS26Px7baR5xU\" alt=\"Down Dog with Chair Pose\" title=\"Screenshot 2023-02-16 at 3.10.15 PM.png\" width=\"944\" height=\"718\" /><p>Down dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we&#39;re going to use the chair as a prop.</p><p></p><p>Stand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.</p><p></p><h3>7. Chair Surya Namaskar (Chair Sun Salutation)</h3><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/PrNUbgmdRQ25roXak2r3\" type=\"video/mp4\" title=\"seated sun salutation.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Yes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.</p><p></p><p>Sit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.</p><p></p><p>Inhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.</p><p></p><p>From here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.</p><p></p><p>Now, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.</p><p></p><p>On the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.</p><p></p><p>Inhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.</p><p></p><p>Repeat the sun salutation sequence at least one more time. If you&#39;d like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.</p><p></p><h3>Increase Strength, Flexibility, and Mental Focus With Chair Yoga</h3><p>One of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.</p><p></p><p>Interested in trying chair yoga? <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial of MyYogaTeacher</a> and join me in my next class! You&#39;ll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond.</p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"0f778cd4-5502-4016-bb0e-46e5446c8c1b","student_uuid":"161db905-837f-4e96-8223-b3b117f40f74","teacher_uuid":"b7a7a820-94e1-4e2d-be39-5f76419c1598","teacher_name":"Anuj Poonia","teacher_first_name":"Anuj","teacher_slug":"anuj-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1589802902/teacher/photos/uthrp4fnf8brrqa9xqv7.jpg","group_session_name":"Chair Yoga: Improve Your Mobility and Strength","group_session_description":"Experience the benefits of yoga without getting down on the floor with Chair Yoga. 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