Chair Yoga
Standing flow next to chair
solo or with partner(s)20 minutes
This exercise will help you balance your energies and release tension.
Instructions
1. Nadi Shodana (Alternate Nostril Breathing):
- Place your thumb on your right nostril, your ring finger on your left nostril, and your index and middle fingers between your eyes.
- Block your right nostril with your thumb and inhale through the left.
- Switch sides: close your left nostril and exhale through the right.
- Repeat, alternating nostrils, for about ten cycles, with gentle and fluid breathing.
2. The big forward bend:
- Place a blanket on a chair, stand standing in front of it.
- Spread your legs, keeping your feet parallel, grasp the edges of the seat with your hands.
- As you exhale, bend your knees slightly and rest the crown of your head on the chair.
- Hold for 5 breaths, to release tension.
- To return: slowly walk your hands up the chair, straighten up, and unroll your back vertebrae by vertebrae.
To read
« My yoga, my chair and me» de I.Baisse et P.Luthringer, Éditions Grancher
Consult a healthcare professional to ensure you can perform this exercise safely.
