Inhale and reach your right arm forward and left leg back. Exhale to bring your right elbow and left knee toward each other, rounding your spine and bringing your chin in toward your chest. Inhale and extend your right arm forward and your left leg straight behind you, keeping the inner left thigh turning in and toward the ceiling. Still on all fours, gently lift your navel to your spine to engage your abdominal muscles. (Photo: Photo: Andrew Clark Clothing: Calia) Tabletop Crunches On an inhale, arch your spine, moving your heart forward and up and let your gaze follow. On an exhale, round your spine, pushing the floor away from you with both hands and gently lifting your navel toward your spine. Align your shoulders over your wrists and your hips over your knees. (Photo: Andrew Clark Clothing: Calia) Marjaryasana (Cat) and Bitilasana (Cow) As you exhale, drop both knees to the left, stacking them atop one another. Release both shoulder blades into the mat as you inhale deeply. Take your arms straight out to your sides in a T shape, palms up or down. (Photo: Andrew Clark Clothing: Calia) Supta Matsyendrasana (Reclining Twist) Play with gently curling your pubic bone toward your navel and then down toward your mat to release and lengthen your lower back. Gently rock side to side or slowly circle, massaging your lower back. Slowly draw both knees toward your chest and bring your hands to your shins or the back of your thighs. Lie on your back and settle into a comfortable position, whether Savasana with straight legs or with a rolled blanket beneath your knees. A 30-minute yoga sequence to reset your day (Photo: Andrew Clark Clothing: Calia) Savasana A reminder to bring all your attention on the moment in front of you and how you show up to that.
CHAIR YOGA SEQUENCES HOW TO
You simply get to bring so much focus to your body that your mind can be silent.Įach time you practice yoga, you relearn how to bring yourself back to your breath, which in turn brings you back to an awareness of only what is in front of you at the moment. And it allows you to come into familiar poses so you can have a respite from trying to achieve or psyching yourself up to overcome yet another obstacle in your day. It challenges your body to be strong and your mind to be still. This 30-minute practice is for those days. You know those days when it seems you need to do several different things in each moment and you’re equal parts exhausted and confused and all you want-actually, need-is yoga? Yet it seems like there’s no time for it. Keep a straight spine and open chest.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
CHAIR YOGA SEQUENCES FREE
GET 3 YOGA POSTERS HERE: CLICK HERE to Get Your Free Poster PackĪ List of 40 Chair Yoga Poses for Kids: Boat Pose:īalance on your buttocks with your arms and legs straight out in front of you in a V shape, grasping the sides of the chair for balance. Our Kids Yoga Stories characters, Sophia, Luke, Elizabeth, Baraka, Pablo, Mai, and Anamika, demonstrate the chair yoga poses in the list below, proceeded by the yoga pose name and descriptions.
Be creative and enjoy yourselves, but please be safe.Cater to their energy levels and different learning styles.Create authentic, meaningful experiences.Focus on having fun with movement, not on practicing perfectly aligned poses.
Feel free to adapt or change the chair yoga poses to suit your needs.Some things to consider when you are practicing chair yoga with your children: Practice the yoga poses to stretch their bodies after sitting for a long time or to energize their minds and bodies for learning. Yoga poses for kids often mimic our natural surroundings and may be interpreted in different ways that will integrate into your curriculum to build meaningful learning connections for your students. You can choose either the instantly-downloadable digital or physical version. The postures serve as an inspiration guide, but please encourage the children’s creativity.įind all these chair yoga poses in our Chair Yoga Card Decks here. These chair yoga poses could be used in your classroom, homeschool, or in a small space for transitions, movement breaks, or for introducing a new topic. Below is a list of basic chair yoga poses, which are ancient yoga poses that have been adapted to practice using a chair.
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