5 Key postures to practice.

Chair yoga is an accessible and effective way to reset and realign the body, especially if you spend a lot of time sitting at a desk or working in a sedentary position. This sequence of chair-based postures is designed to release tension, improve posture, and bring balance back into your body. Each pose can be done while seated in a chair, making it perfect for a quick break during gig break or your workday.

Start and end your practice by softly closing your eyes and taking several deep breaths. With each inhale through your nose, fill your lungs completely, feeling your chest and abdomen expand. As you exhale, relax from the crown of your head, down through your shoulders, and all the way to your feet, releasing tension and stress with every breath.

 Prop: Chair 

Opening: Adjust your seated posture making sure feet are hip width and that the knee and ankle joints are stacked if possible. Take a deep breath in reaching the arms upward.

1. Neck Stretch with Alternating Sides

• Sit comfortably (suggested: chair) and begin by gently tilting your head from side to side, exploring the stretch along your neck. Reach with the right hand forward and upward then gently place the hand on the left side of the skull ( spread the fingers to make space for the ear. Lightly draw the skull towards the right exhaling and continuing  to notice the breath. Carefully. reach with the left arm and beginning to rotate inward and outward from the shoulder cuff. Repeat this movement working between an internal and external rotation 5-7X
• Transition: Between each side, reach your arms forward and upward, then bend your elbows down along your sides, creating a flow that releases tension in the shoulders. Repeat this reach and bend movement 3X.
• Additional Tip: Nod your head gently, allowing the skull to rock forward and back, loosening up the neck muscles realigning the vertebrae.  

2. Lateral Side bend A

• Extend your right arm overhead and lean gently to the left, feeling the stretch along the entire right side of your body. Place the left hand facing outward, while externally rotating left shoulder,locking the hand to the outside of the right knee and extend in a lateral stretch.
• Focus :check in with the alignment of the pelvis, try to keep it neutral decreasing any excessive curvature in the (lumbar) lower back. Investigate length in the spine as you laterally bend.
• Repeat both sides.

  2. B Lateral side bend variation B

• Take a moment to step the left foot out to the side, resting the left forearm on the quad (between the knee and hip).Reach the right hand forward and up while leaning toward your left side and forearm but still allowing space softening between the ear and neck.. Bend the elbow of the upward and extended arm, placing your hand behind your head, allowing the fingers to hang freely towards the left shoulder to deepen the stretch. Focus on an uplifted expansion in the ribcage to open fully the extended side. Return to center. 
• Focus: visualize a line of energy from the extended arms side traveling from fingers to the foundation of your sitzbones 
• Repeat both sides

3.Seated Twist

• Sit with your spine long and shoulders relaxed. Reaching with your left arm and elbow, twist and place the left elbow to the outside of the right knee joining your hands in prayer pose. Gently twist to the right, using your breath to guide the movement. Notice the prayer position doing your best to level and press the palms together while centering them to the middle of the sternum (the bony notch between left and right side of the ribcage).
• Focus Inhale to lengthen your spine and exhale to deepen the twist. Hold for several breaths, feeling and expanding the back of the ribcage letting it open into your back and sides. Slowly return to center 
• Repeat both sides

4. Shoulder Opener

• From your seated position, bring your feet to the floor, drawing the knees together. If you need to separate the heels to maintain the knees touching do so. Reach the arms outward from the shoulders crossing them over one another, start with an external rotation from the shoulder as you cross. Fold forward placing the arms to the outside of the knees, then gentle drop the head and neck. Separate the knees while sinking into the arms. Take 5 breaths. 
• Transition Between sides, rise up, release the hold, reach your arms outward and up overhead, and slowly bring them back down and out. 
• Focus breath expanding the space between your shoulder blades to enhance shoulder mobility.
• Repeat both sides
• Transition  Once both sides have been released reach with palms facing one another and upward taking 3 to 5 breaths lengthening the spine.

5. Seated Pigeon Pose

• Begin from seated on a chair with legs hip width apart.  Place your right ankle over the left knee squaring the shin and flexing the foot. Adjust your positioning to an anterior tilt (top of the pelvis tips forward while the sitzbones draw back for support.
• Lowering to your forearms. Maintain a lengthened spine and lean forward gently. If your body allows, deepening the stretch, release your arms letting them hang to the sides. Do your best to stay as central as possible in the pose, often the body will want to round the lower back if the  hips are feeling tight. Try to flex the toes in towards the shin to stabilize the posture and deepen the stretch.
• Focus: Back off as needed, remember the goal is being where you are consciously investigating sensation along the way. Take deep, slow breaths, focusing on releasing tension in the hips and lower back.
• Repeat both sides 

Ending the sequence. After completing each pose, take a few moments to breathe deeply and notice the effects on your body.  Allow your breath to anchor you, grounding your awareness in the present moment. With each exhale, release any remaining stress, inviting a sense of calm and balance into your body and mind. This simple sequence is an effective way to reset and re-energize, whether you’re at your desk, on a gig, at home, or traveling.

Duration: 19 min

Our intention here at Shana marie Yoga is to support your yoga journey  in a safe way. Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition and your ability to practice yoga, these poses. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Shana Marie Yoga or any other yoga sites.

namaste,

s