"You don't need to get on the floor to enjoy the benefits of yoga. This sequence is designed to meet you where you are-whether you're taking a stretch break at your desk, warming up in the morning, or winding down at night. Many students are surprised at how satisfying it feels to stretch and strengthen while sitting in a chair. With just a few simple postures, chair yoga can conveniently deliver a full-body experience that leaves you feeling energized and more connected to yourself."
"Sit tall with your feet flat on the ground, lifting through your spine rather than slumping against the backrest. From here, you're ready to begin. Sit tall near the front edge of your chair with your feet flat on the floor. Place one hand on your belly and the other on your heart. Close your eyes and breathe slowly, balancing each inhalation and exhalation, for 2-3 breaths."
Chair yoga offers a floor-free practice that meets people where they are, suitable for desk breaks, morning warm-ups, or evening wind-downs. Practitioners can stretch and strengthen while seated using a few simple postures to achieve a full-body experience that energizes and increases self-connection. Setup requires a sturdy armless chair; sit tall on the front edge with feet flat and spine lifted rather than slumped. Begin with equal breathing, placing hands on the belly and heart and balancing inhales and exhales. Follow with neck stretches, alternating Cow and Cat spinal movements, side stretches, and finish with Victory Pose to open the chest and arms.
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