One of the most beautiful things about yoga is that it truly serves EVERY body. As a teacher, I’ve been looking for more ways to create more inclusive education for my students regardless of ablism, size, gender or ethnicity. That is why I created this all-levels-friendly chair assisted yoga sequence
Treat your body to some much-needed movement with this sequence of 9 chair assisted yoga poses.
1. Mountain Pose
Sit toward the edge of the chair so you are comfortably seated on your sits bones. Feet should be hips-width apart and aligned with your knees creating a 90-degree angle.
Relax your shoulders and rest palms on the top of your thighs. Don’t slouch or arch the back, come to a neutral spine. Lengthen your spine by extending the crown of your head upwards.
Hold for 5-10 long breaths.
2. Figure 4 Stretch
Begin in Mountain Pose. (See Step. 1.) You can place palms to the sides of your hips or keep them on the knees. Lift your left leg and place your left ankle just above your right knee. Flex the left foot and deepen your hip stretch by gently placing the left palm on top of the left knee and pressing toward the earth. Hold for 5-10 long breaths.
3. Side Twist
Begin in Mountain Pose. (See Step. 1.) Inhale through the nose and raise your hands above your head with palms facing each other. Exhale and lower the right palm to rest on top of the left knee or if you’d like you can take it to the outside of the left knee.
Rotate your towards the left and place the left arm on the back of the chair. Keep your hips squared forward and take your gaze to the back of the room.
Hold for 5-10 long breaths.
4. Side Twist With Prayer Hands
Begin in Mountain Pose. (See Step. 1.) Inhale through the nose and bring your palms together and rest them at heart’s center. Exhale and rotate your torso to the left and connect the outside of the right elbow to the outside of the left knee.
Hold for 5-10 long breaths.
5. Eagle Arms & Eagle Legs
Begin in Mountain Pose. (See Step. 1.) Lift the right leg and cross it over the right leg. You can tuck the foot behind your ankle if your body permits. Keep your hips squared forward.
Extend your arms in front of you with palms facing each other. Lift your forearms to create a 90-degree angle at your bicep and elbow. Place the right elbow underneath the left elbow and allow the back of your palms to touch. For a deeper stretch allow the fronts of your palms to touch in this arm bind.
Inhale and lift your arms up and exhale lower them while bringing your chin toward your chest to stretch your upper back.
Hold for 5-10 long breaths.
6. Forward Fold
Begin in Mountain Pose. (See Step. 1.) Inhale through the nose and raise your hands above your head with palms facing each other. Exhale and hinge forward at the hips allowing your palm to rest on your shins or the earth.
Hold for 5-10 long breaths.
7. Supported Extended Side Angle
Begin in Mountain Pose. (See Step. 1.) Place the right leg on the left side of the chair creating a 90-degree angle with knee aligned with ankle. Toes and hips align forward. Step the right leg back coming into a high lunge position.
Lower the back foot to a 45-or-90-degree angle. you can stand up and then lower your thigh and hips to the chair if that makes this more accessible.)
Open your torso to face the front of the chair (where you started in Mountain Pose). Bring the left forearm to the top of the left thigh and reach the right arm up and abover your head. Take your gaze up toward your right arm.
Hold for 5-10 long breaths.
8. Warrior II
Begin in Mountain Pose. (See Step. 1.) Place the left leg on the left side of the chair creating a 90-degree angle with knee aligned with ankle. Toes and hips align forward. Step the right leg back coming into a high lunge position.
Lower the back foot to a 45-or-90-degree angle. (You can stand up and then lower your thigh and hips to the chair if that makes this more accessible.)
Inhale hands up and exhale releasing the right arm back and the left arm forward with palms facing down. Open your torso to face the front of the chair. Take your gaze to the left side of the room looking beyond the pointer and middle fingers.
Hold for 5-10 long breaths.
9. Downward-Facing Dog
Stand in front of the chair and place your palms flat on the seat creating a flat back. Slowly walk your feet backwards until your arms are parallel with your ears. Keep your legs straight and feet hips-width apart.
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Let me know if you give this chair assisted yoga sequence a try!
If you’re looking for more relaxing yoga offerings from me, check out this FREE, relaxing 20-minute yoga for back pain class.
xo,
