Be it sedentary lifestyle or long working hours, we spend most of our time either sitting on a chair or laying on the couch. This lazy habit not only aids in weight gain but also makes the body less agile. During times like these, it becomes all the more important to keep your body active and healthy. Yoga is a super effective way to do so. This tried and tested method keeps both your body and mind fit. It also helps in managing stress and anxiety, as well as boosts immunity, while providing tons of other benefits to your body. Read on till the end to know about the proper procedure of doing chair surya namaskar and its health benefits. 

Step 1- Pranayama (Prayer Posture)

To begin this Yogasana, first of all sit on a chair with your legs together. Now fold your hands in front of your chest. Keep your spine and neck straight. Close your eyes and take three deep breaths. 

Step 2- Hast-Utanasana 

For the next step, take a deep breath and while exhaling, extend your arms about your shoulders. You should be able to feel the stretch in your arms, while keeping them upwards. Hold the position for about 3-4 breaths. 

Chair Surya namaskar inside

Step 3- Foot-signing (Hand-To-Foot Posture)

Now, exhale and move forward while bending your head. Try touching your feet and keep your head between the knees. Look downwards and hold the position for a few seconds. 

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Step 4- Paad Pawan-Muktasana (One Foot Gas Release Pose) 

Take a breath and get up to sit upright on the chair. Raise your right leg up and bend the knee. Bring the knee closer to the chest and hold it with both your hands. Look upwards and stretch your neck towards the back. Hold the pose while keeping your left leg firmly on the ground. 

Step 5- Kurchi Paschimottanasan (Back Stretching Pose) - Similar To Mountain Pose 

Chair Surya namaskar inside

For the next pose, all you need to do is bring your neck forward. Touch the knee using your forehead and press your leg closer to the chest. Look downwards and stay in the pose for 2-3 breaths. 

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Step 6- Maha-Veerasana (Great Warrior Pose) 

Now, bring back your leg towards the ground and straighten your spine. Lift your legs up and keep them parallel to the ground. For better balance, hold the sides of the chair. Hold the pose for 3-4 breaths and then relax. 

Once done with the first six poses, you need to repeat them for the next six poses. Go in the anticlockwise direction, from step 6 to step 5 and so on. 

Health Benefits Of Chair Surya Namaskar

  • Improves your overall blood circulation and refreshed your lethargic mood. 
  • Helps is melting down the fat deposits around the stomach. 
  • Strengthens your arms, legs and back muscles. 
  • Improves concentration and gives you the much-needed break from the monotony of work. 
  • Extremely helpful for the elderly, who can’t do the normal surya namaskar routine. 

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If you cannot do heavy exercises, this one is ideal for you. All you need is a chair and you are good to go. Chair surya namaskar is also an easy way out for those who are on their chairs for long hours. This exercise will stretch your whole body and leave you feeling refreshed. 

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