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Persons with physical difficulties that limit their movement and flexibility often find chair yoga less demanding on their joints and muscles. Even devoted yoga professionals can use chair positions to grow twists that keep the spinal column and upper torso muscles supple and well-lubricated. ‘Yoga & Pilates for Everyone’ provides gentle series for each level of ability.

Seated Twist

Begin by sitting in a hard-back chair, ideally without arms. Scoot forward on the chair a bit, up until your buttocks rest virtually at the edge of the chair. Keeping your legs at a 90-degree angle and your feet flat on the floor, twist your upper body to the right or left side, whichever you choose. Get the back of the chair with the hand closest to it, and draw your body as deep into the twist as possible. Hold this static stretch for a slow-moving count of 30. Gradually release the stretch and turn your body back to the front, Take a couple of deep breaths and repeat on the opposite side. Repeat the sequence once.

Half Plow Pose

Half rake present comes from the plow pose, which has the tendency to put a pressure on the neck. In the half plow posture, a chair, used to support the weight of the legs, decreases the danger of injury and pressure to the cervical spine. A four-legged chair without cross supports works best for this posture. Put the chair in the middle of the yoga or other nonskid surface. Lie face up on the floor with your head under the chair. If the chair has a back, you should push the side of the chair because you’ll lift your boosts onto it. As soon as your head is under the chair, flex your knees and gradually roll your torso up until the tops of your thighs (quadriceps) rest against the chair. Allow your legs to straighten, and roll your torso further up till your quadriceps are flat versus the seat of the chair. Your back will certainly form a 90-degree angle to the floor, and your thighs will certainly be parallel to the floor. Work up to holding this posture for a count of 30. Come out of the position gradually, and rest on the floor prior to standing up as you could be slightly dizzy till accustomed to the posture.

Camel Pose

With this modified camel present, the thighs and stomach muscles still gain from a good deep stretch, but the back does not feel the stress of the standard camel. Place a thick folded blanket over the back of the chair and two plump pillows on the seat of the chair. Kneel down on the mat with your back to the chair. Back up versus the chair until your calves are under the chair, leave a number of inches in between your butts and the seat of the chair. Reach behind you, and understand the upper part of the chair leg. Slowly lean back, and allow the chair to take in the weight of your torso and head. Work up to holding this posture for a slow count of 30 as well.