The number of confirmed COVID-19 cases has increased to over 13 million this week. The World Health Organization warns that the pandemic is still growing and that most countries are out of control. What you should do right now is to stay healthy, not go out when not needed, and wear a mask when going out. Doing Yoga at Home is the best choice for you to enhance your health against the virus. Today, Wellanda will introduce you 10 Chair Yoga Poses That you absolutely can do at home.
Chair Yoga is a general term for yoga movements that can be performed while sitting on a chair. While sitting in a chair, you can perform twisted versions, hip stretches, forward bends, and slight backbends.
Chair Yoga can help people with symptoms of many health problems, including hypertension (high blood pressure), anxiety, chronic fatigue syndrome, arthritis, dizziness, multiple sclerosis, thinning bone, clinical depression, etc.
1. Chair Cat-Cow Stretch
How to do:
· Sit up straight on a chair with your legs on the floor.
· Place your hands on your knees/thighs.
· On an inhale, bend your spine and roll your shoulders down and back, bringing your shoulder blades to your back.
· On an exhale, round your spine, drop your chin to your chest, and keep your shoulders and head facing forward.
· Repeat this for five breaths
2. Ocean Breathing
How to do:
· Sit up tall at the edge of the seat and put your hands on your waist.
· Inhale through your nose, slowly and deeply.
· Exhale through your nose, so that the air moves a lot, your throat should shrink slightly.
· Repeat for 7-10 breaths.
3. Chair Raised Hands Pose
How to do:
· Sit up straight in a chair.
· On an inhale and raise your hands to the ceiling.
· Allow your shoulder blades to slide down your back as you reach up with your fingertips. Anchor your sitting bone on your chair and rise from there.
· Exhale and lower your arms to the floor slowly
· Repeat this asana for ten times
4. Chair Forward Bend
How to do:
· Sit on a chair with your feet flat under your knees and your hands on your lap.
· On an exhale, extend the spine forward to bend over your legs.
· The arms can be hung freely with the legs to stretch the muscles or can be on your thighs for additional support.
· Take 3-5 deep breaths
· Repeat this movement for 7-10 breaths
Notice: People with long-term back pain only try this position moderately, if you feel pain, you must stop immediately
5. Chair Extended Side Angle
Source: https://agelessartsyoga.com
This posture stretches the muscles gently while promoting bone growth, efficiently carried out with the chair's support. It also helps open the hips, stretch the spine and massage abdominal organs
How to do:
· Sit up in a straight-up position, arms comfortable on either side, inhale.
· Lean forward and fold in the left direction. Stretch your arms out to form a straight line, right hand touching the floor, left one facing the ceiling. Head slightly looking up, breathing out
· Then return to the previous position and inhale.
· Repeat this position for about five breaths and then change direction
· Notice: if you find it difficult to touch the floor with your hands, you can use additional support yoga tiles.
6. Chair Eagle
· Sit still in a chair.
· Stretch your arms out to the sides.
· Put one arm under the other in front of you about shoulder height. While bending your arms at the elbows, twist your arms so that your two palms meet.
· Hold for five breaths, then relax and repeat on the other side.
· Repeat all movements five times.
7. Chair Pigeon
How to do:
· Sit back into the chair
· Place your right ankle on your left thigh, keeping your knees as straight with your ankle as much as possible.
· Hold this position for 3-5 breaths.
· Bend down if you want to stretch your body.
· Repeat with the left foot.
· Repeat this asana five times.
8. Chair Spinal Twist
How to do:
· Sit high, inhale and lift your arms, pressing your palms to the ceiling.
· As you exhale, slowly lower your arm and turn your body to the right, look over your right shoulder, and press your left hand outside the right knee to create thrust.
· Rotate to whatever level feels comfortable for you.
· Repeat with the left side.
· Do this pose five times
Chair Spinal Twist helps you stretch the spine and release pain in the shoulders and neck.
9. Chair Warrior I
Source: Pinterest
How to do:
· Keep your right foot on the side of the chair while you swing your left leg back.
· Place the left sole on the floor, almost parallel to the chair.
· Straighten your left leg.
· Keep your body facing your right foot as you raise your hands to the ceiling as you inhale.
· Hold the pose for three breaths.
· Repeat this position 7-10 times
10. Chair Warrior 2
How to do:
· Keep your right foot on the side of the chair while you swing your left leg back.
· On an exhale, spread your arms wide with your right arm out and your left arm back.
· Rotate your left hip back and turn your body to the left.
· Hold the pose for three breaths.
· Repeat this position 7-10 times.
Work cited:
Pizer, Ann. "10 Yoga Poses You Can Do in a Chair." Verywell Fit, 26 Feb. 2020, www.verywellfit.com/chair-yoga-poses-3567189.
Fiorito, Roberta. "De-Stress Instantly with This Easy Chair Yoga Flow." PureWow, PureWow, 16 Feb. 2017, www.purewow.com/wellness/chair-yoga-poses.
"5 Easy Chair Yoga Poses You Can Do Anywhere." NDTV Food, 11 May 2017, food.ndtv.com/health/5-easy-chair-yoga-poses-you-can-do-anywhere-1691700.
By. "Chair Yoga Pose of the Month." Grey Bears, 10 Jan. 2014, www.greybears.org/chair-yoga-pose-of-the-month-3/.
Realtime Monitoring Wuhan Coronavirus - By Kompa Group, corona.kompa.ai/.
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