In case you are unable to perform full body yoga, there are some asanas that can also be performed while sitting.
Yoga chair: What do you think when someone says ‘yoga’? Flexibility, relaxation, calming activity. It’s all true, yoga is pretty much for everyone. From lying on the floor, standing or sitting in a chair, yoga postures can be performed and are versatile in that sense. Yes, you read that right. Seated yoga, chair yoga is one thing. If you have any lower body injuries, you can try some seated yoga asanas (of course, after due advice from doctors in case of injury). Often older people opt for this method of mind-body relaxation. Chair or seated yoga has benefits just like regular yoga. It can help with neck pain, back pain, fatigue, stress, etc.
If you’re going to do chair yoga, make sure you have a stable chair that you can sit in comfortably.
4 Effective Chair Yoga Asanas
- Seated Forward Bend – Paschimottanasana: Sit up straight with your hands by your side. Then slowly move your torso toward his thighs. This massages the intestine aiding in digestion. Breathe out as you go down and inhale as you come back up.
- Reverse Arm Retention: This is a good yoga asana to improve posture, breathing, and anti-stress meditation. Sit up straight and spread your hands out to the sides with your palms facing down. As you exhale, bend your shoulders slightly forward, rotate your hands behind your back, and try to bring your palms together or clasp your fingers. Hold the pose for a few seconds.
- One leg stretch: Move to the edge of your seat a bit but stay comfortable. Sitting upright, straighten one leg with heels flat on the floor and toes pointing toward the ceiling. Slowly lean forward and try to touch both hands on your leg. Stretch only as far as your body allows you.
- Parivrtta Sukhasana (seated twist) – This yoga pose can help with back pain, blood circulation, and digestion. Sit up straight and raise your arms to your sides. As you exhale, roll back to the side of your shoulder and slowly lower your body. First, rotate your right shoulder and lean toward your right knee with your left arm.
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