Tuesday, 16 May 2017

[www.keralites.net] 7 Hips, Shoulders and Spine Exercises You Can Do on a Chair.....


7 Yoga Stretches You can Practice on a Chair

From reduced stress, to improved strength and flexibility, the benefits of yoga have made it an increasingly popular form of exercise in the west. But, it can be rather intimidating to some too. Perhaps you may feel that you just 'don't bend that way', or you might find it difficult to keep up with others in class, or maybe, you have a physical limitation that prevents you from attempting a yoga class for a full hour.

Whatever your reason may be, using a prop, such as a chair, will help change your perception of yoga. Chair Yoga, as it is justly named, adapts traditional yoga poses so that they may be done from a (predominantly) seated position, offering support to people who cannot stand for long periods of time. Despite the extra hold you get from using a chair, the mind-body benefits of a traditional class are still incorporated into the 'chair pose'.  

Who can do Chair Yoga? 
This form of yoga practice is generally targeted at senior citizens, however, it may also be adopted amongst obese people and people with neurological diseases. Office workers may also take advantage of Chair Yoga, enabling them to sneak in a couple of stretches at work too. The particular chair you use is not important, however, it goes without saying that chairs with wheels are not ideal.

So, whatever your reason, this series of seated yoga exercises can be a great addition to your daily routine. 

Disclaimer: Whilst the following poses are suitable for most people (including seniors), people living with chronic pain and/or those who use a wheelchair should consult with their healthcare provider before beginning any new physical activity.
1. Chair Cat-Cow Stretch 

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Benefits: This posture improves spine flexibility and abdominal strength. 

2. Chair Forward Bend 

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Benefits: Relieves tension from the head, neck and shoulder region. This pose also helps sooth the nervous system and relieves stress.  

3. Chair Spinal Twist 

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Benefits: Opens the shoulders and neck, whilst stretching the spine. 

4. Chair Thread the Needle 

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Benefits: Stretches the thighs, groins, back and psoas muscles. 

5. Chair Eagle Arms 

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Benefits: This pose provides a deep stretch in the shoulders. 

6. Chair Warrior II 

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Benefits: Strengthens the legs and arms, opens the chest and shoulders and tones the abdomen. 

7. Chair Reverse Warrior 

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Benefits: Strengthens the legs, improves flexibility of the spine. 


Posted by: Kakdi Raita <kakdiriata@gmail.com>
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