Chair Yoga – Mindful Flow for the Office

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Blog / Class Plans

Physical Focus || Shoulders + Hip Flexors

Spiritual Focus || Connection

The simplest definition of yoga is connection. It can be easy to lose touch with  connection to ourselves and our inner guidance as we move throughout our day. This practice reminds us that this connection is always available to re-discover.

Pilgrimage Pose || Supported Warrior I + Standing Lunge

Class Length || 15 m. [easily adaptable]

This sequence is ideal for a 15-minute midday practice in the office or the home, with the optional use of a chair for support. The length of this sequence can be easily adapted by repeating one or more of the waves.

Follow the link below to see the entire class plan.

opening wave
– seated mountain
– seated upward salute
– right side: seated half-moon a + release into neck stretch
– seated upward salute
– left side: seated half-moon a + release into neck stretch
– seated upward salute + release into seated twist right + left
– seated cow + cat with palms facing downward

warming wave: seated sun salutations
– seated mountain
– seated upward salute
– seated forward fold
– seated lunge [draw knee to nose – option to clasp hands around knee] right + left
– seated upward salute
– seated mountain

evolution wave: standing ½ sun salutations
– standing mountain
– standing upward salute
– standing forward fold
– standing half-way lift
– standing forward fold
– standing mountain

evolution wave: standing sun salutations + balance
– standing mountain
– standing upward salute
– standing forward fold
– standing half-way lift
– standing forward fold
– standing mountain
– standing one-legged mountain [optional to use back of chair for support]
– standing warrior I [option to step back from one-legged mountain, or return to mountain and then step back to warrior I + option to use back of chair for support]

peak wave: standing lunge
– repeat above standing sun salutation + balance
– standing lunge for hip flexor stretch with foot on seat of chair right + left [option to swim opposite arm in circles]

closing wave [chair optional]
– wind removing pose right + left [seated versus supine]
– bridge pose [+/- calves resting on seat of chair]
– ball pose [bottoms on feet resting on edge of chair]
– legs up the wall pose [+/- support of chair]
– savasana [seated versus supine]

 

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The Author

yogi + registered yoga teacher + life-long student of the eight-limbed path

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