Get Fit Where You Sit!
Get Fit on Any Chair

Let's start this year off in correct postural alignment on the chair and Get Fit Where You Sit!

We have become a society that sits more with each passing year. With desk jobs, illness, wounded warriors, unemployment, wheelchair users, TV and gaming, to name a few places where we sit too much, we have become less and less motivated to move and exercise our bodies and balance the hemispheres of our brains.

Get Fit Anywhere

Get Fit Anywhere

Now, with fitness on a chair you can exercise, balance, heal and oxygenate (to name just a few benefits) your body and brain fully and completely while sitting on your chair. Any chair anywhere! Whether you are sitting in a movie, an airplane, a restaurant or a car!

I would like to start you on a unique path to full body and brain fitness while having FUN! You will derive all of the benefits of mat Yoga on a chair. Any chair anywhere!

Additionally, I have created each pose with varying "levels of flexibility". You now can do each asana to your comfort level and range of motion. You can mix and match levels - upper and lower body, left and right side, and front and back. So, no matter what your challenge is (see the following chart), Yoga on a Chair can address your body/mind challenge on any chair anywhere!

Who are you?

  • Office worker
  • Parents
  • Children
  • Frequent fliers
  • Commuters
  • Seniors
  • Couch Potatoes
  • Wheelchair bound
  • Students
  • Disabled
  • Chronically ill
  • Pregnant

What are your challenges?

  • Weight
  • Inactivity
  • Flexibility
  • Physical
  • Mental
  • Injuries
  • Illness
  • Busy schedule
  • Chronic disease
  • Chronic pain
  • Limited mobility
  • Restricted activities

Get Started

Warm up exercise

Let's get started with the key fundamental mat pose - the Mountain Pose (Tadasana in Sanskrit) - adapted to the chair - Sitting Mountain Pose.Sitting Mountain is the foundation for all adapted 'Chairasanas'. It promotes good postural alignment while sitting on a chair. All of the Yoga Chairasanas emanate from and return to Sitting Mountain.

First, we want to "sit up" on a chair not "sit down." When we hear the words sit down we tend to actually sit down in a slouching position which "loads the spine" creating compression in the discs and vertebrae. When we sit up on the chair while sitting near the front edge of the chair, we sit taller and our abdominal region and buttock muscles become engaged as well as the quadriceps muscles in the upper legs.

Let's learn the basics in how to Get Fit Where You Sit! Always remembering to go to your Level of Flexibility with no judgments or expectations.

  1. Sit up as tall as you can towards the front edge of your chair
  2. Move the flesh away from the sit bones in your buttock (using your hands) and anchor them down on the chair
  3. Place feet and legs parallel to one another and create right angles at your hips, knees and ankles
  4. Place your knees "hip width" apart - make two fists holding your thumb and index fingers next to each other and place them between and just above your knees.
  5. Lift your toes and press down the three "press points" in the foot; one is under the big toe and one is under the little toe in the ball of thefoot; andthe third is incenterof the heel. This helps with knock knees, bow legs, pigeon toes, or duck feet.
  6. Lift your sternum while engaging your abdomen and anchor down the coccyx (tail) bone. This affords a deeper breath into the lower lobes of the lungs.
  7. Relax your shoulders up, back and down. Please do not collapse in your chest region or round your shoulders. This releases tension and stress from your shoulders.
  8. Lift your neck up from your "basket of shoulders" releasing neck tension and tightness.
  9. Your chin is parallel (or slightly dropped) to the floor while the crown of your head is reaching for the ceiling.

Chair Yoga Awareness and Review

  1. Sit up, not down
  2. Press points in feet press down
  3. Sit bones in buttock press down on the chair seat
  4. Crown of the head is magnetized up towards the ceiling

Now begin to smile and breathe deeply through your nose expanding your belly, ribs and chest. Exhaling through your nose while contracting your chest, ribs and belly.

Assume Sitting Mountain whenever you can while seated. Your body will feel better as your breath will go deeper down into your lungs..

Many blessings to you on the Yoga Chair! Namaste.

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