Chair yoga is especially beneficial for people who can’t do complex yoga asanas. If you face difficulty while performing standing and sitting yoga poses, chair yoga is just for you. All you need is a chair and you are good to go. The below given asanas will not only stretch your body’s muscles but also help in enhancing your flexibility. 

Chair Forward Bend 

Chair Yoga inside

Image Courtesy: allinahealth.org

To begin with chair yoga, perform the forward bend stretch. It will stretch your back and neck muscles, which will provide the much needed relaxation. It can also be performed to ease menstrual cramps, as it soothes the abdominal area. 

  • Start by sitting on the chair with your feet on the ground. 
  • Now bend your upper body and touch the ground with your hands. 
  • Try placing both your palms on the ground but don’t overstretch during the process. 
  • Bend your neck and look down while holding the position for 5 seconds. 
  • Rise back up and repeat the procedure 6-7 times. 

This pose is your all-in-one exercise to stretch the body. Right from spine and hips to arms and legs, this pose stretches all your major body muscles. 

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Chair Spine Twist 

Chair Yoga inside

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You can also straighten and relax your spine while sitting on the chair itself. This pose will ease your back and can also help in getting rid of the backache, if done consistently for some days. 

  • Start by sitting on the left side of the chair, with your back straight. 
  • Now twist to your left side and try holding the back of the chair. Make sure you only twist your upper torso, with your feet firmly on the ground. 
  • Hold the position for 5-10 seconds and then return to normal. 
  • Repeat the same process at least 10-12 times and then switch sides. 
  • While doing the exercise you will feel your back twisting and stretching, which will help your back muscles once you complete it. 

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Chair Pigeon

Chair Yoga insidee

Image Courtesy: allinahealth.org

Pigeon pose is an amazing exercise if you wish to relax your hip and hamstring muscles. It helps in relieving lower back pain and stretch your hip flexors, which are not used often while doing other exercises. 

  • Sit on the chair and keep your left ankle on your right thigh. 
  • Now bend forward a bit while holding your left leg. 
  • Stay in the bended pose for 5 seconds and return to the original pose. 
  • Repeat the bends 8-10 times and then switch to the right leg. 

While doing the pose you will feel stretching in your thigh and upper leg muscles.

Chair Extended Side Angle 

  • Start the pose by sitting on the chair with your back straight. 
  • Now bend forward and keep your left hand on the floor. Keep it in such a way that it is outside your right foot. 
  • Twist your torso and raise your right hand in the air. Look up and gaze at the raised hand. 
  • Your left and right arm should form a straight line in the final position. 
  • Hold it for a few seconds and then switch sides. 
  • Repeat the process at least 6-8 times by switching the hands in between. 

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You can perform the above poses indoors, outdoors, at home or even in your office. Make sure you only use a chair without armrests to do the stretches. 

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