A List of Basic Chair Yoga Poses

Chair yoga is an accessible and gentle form of yoga that allows individuals of all ages and abilities to experience the benefits of mindfulness, flexibility, and relaxation while seated in a chair. Here’s a simple sequence of basic chair yoga poses that can be performed safely and effectively.

1. Seated Mountain Pose (Tadasana)
   Begin by sitting tall with both feet flat on the floor, hip-width apart. Lengthen your spine, relax your shoulders, and rest your hands on your thighs. Take a few deep breaths, grounding yourself in the present moment.

2. Neck Rolls
   Gently drop your right ear towards your right shoulder, feeling the stretch on the left side of your neck. Slowly roll your head forward and then to the left, letting your left ear rest on your left shoulder. Continue this motion, allowing your neck to unwind.

3. Seated Cat-Cow Stretch
   Place your hands on your knees. Inhale as you arch your back and lift your chest (Cow), and exhale as you round your spine, tucking your chin to your chest (Cat). Repeat several times, connecting movement with breath.

4. Seated Forward Bend (Paschimottanasana)
   Inhale and sit tall, then exhale as you lean forward from your hips, reaching towards your feet or shins. Keep your spine as straight as possible and relax your neck. Hold for a few breaths to deepen the stretch.

5. Seated Twist (Ardha Matsyendrasana)
   With both feet planted, place your right hand on the back of the chair and your left hand on your right knee. Inhale to lengthen your spine, and as you exhale, gently twist to the right. Hold for a few breaths before switching sides.

6. Ankle Rolls
   With your feet flat on the ground, lift one foot slightly and rotate your ankle in a circular motion. Perform several rolls in one direction, then switch to the other direction. Repeat with the other ankle to encourage mobility.

7. Seated Leg Extension
   While seated, extend one leg straight out in front of you, flexing and pointing your foot to stretch the calves and thighs. Alternate legs, repeating this gentle strengthening exercise for both sides.

These poses, when practised regularly, can enhance physical well-being, ease tension, and promote a sense of calm. Always remember to listen to your body and modify poses as needed to suit your comfort level. Enjoy your chair yoga journey!

Exploring the Sacral Chakra Yin Yoga Sequence: A PDF Guide

The Sacral Chakra, known as Svadhisthana in Sanskrit, is often associated with our emotional balance, creativity, and the fluidity of relationships. Located in the lower abdomen, this energy centre plays a crucial role in how we connect with ourselves and others. This Yin Yoga sequence is designed to open and nourish the Sacral Chakra, facilitating the flow of creative energy and deepening emotional awareness.

In this PDF guide, you will find a carefully curated series of poses that target the hips, lower back, and pelvic area, allowing for gentle stretching and unwinding. Emphasising long-held postures, the sequence encourages introspection and release, helping to alleviate tension and restore harmony within this vital energy centre.

Each section includes detailed instructions, modifications, and mindfulness practices to enhance your experience. Whether you are a seasoned yogi or a beginner, this Yin Yoga sequence offers a tranquil pathway to reconnect with your inner self and energise your creative spirit. Grab your mat, find a quiet space, and immerse yourself in the soothing benefits of this practice.