Yoga is for everyone!

So, let’s use a chair in this gentle, but effective yoga sequence to stretch and strengthen your back, neck, shoulders and hips. By breathing deeply, we will enhance our posture, boost our energy, and circulate fresh oxygen to all parts of our body. We will focus on elongating our exhalations which sparks our parasympathetic nervous system (responsible for slowing down our heart rates). As we move and breathe through these yoga postures, our sympathetic nervous system will also calm down, thus reducing stress and anxiety. Make yoga a part of your daily life and chill out more often while boosting your brain power. Studies show that yogis have more brain cells in the part of their brain that controls stress!

While we’re moving and breathing, let’s set an intention to think healthy too. Science tells us that every thought we think releases brain chemicals. Thinking happy joyful thoughts decreases cortisol and produces serotonin, which creates a sense of well-being. Our all-knowing God knew the cares and worries of this life would pull us down; perhaps that is why He already had a heavenly prescription for us on how to live and what to think about to stay healthy and stress-free. That is why He tells us to:

Set our minds on things above.

Colossians 3:2

Whatever is true, honest, right, noble, excellent and worthy of praise, think on these things.

Philippians 4:8

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.

Isaiah 26:3

Take a moment to close your eyes and clear your mind of all thoughts but God’s amazing words. When you are ready, grab a chair, a mat and some water!

Remember to breathe steadily while moving in and out of each position. Always go at your own pace and always have fun!

1.) Arm Extension Breathing Warm-Up

• Sit comfortably on your chair, having your feet well anchored to the ground.
• Sit with your back erect, not leaning against the backrest.
• Lift out of your hips, leaning slightly forward.
• Place your hands on your thighs or press your palms together in a prayer pose.
• Let your shoulders drop, your neck lengthen, and your face relax.
• Go inward by closing your eyes, taking 5-10 deep breaths, and try to feel each breath.
• When you are ready, inhale deeply, extending and lifting your arms up over your head.
• Let your palms meet, lift your chest, and slightly arch your back. Hold this pose for a moment!
• Exhale deeply as you release your arms to your thighs or back to prayer pose.
• Repeat this 5-10 more times. Remember to breathe deeply, and don’t rush!

2.) Seated Pigeon Pose

• Stay in the same sitting position described in the previous pose.
• Begin by lifting your right leg over your left leg.
• If you can, gently slide your right foot to lay sideways on your thigh.
• Keep your hips squared.
• Gently push your right knee down. If you feel pain, lift your knee up.
• Breathe deeply here for 10 inhales and exhales.
• Repeat with your left leg.

3.) Cat Pose/Cow Pose on Chair

• Sit comfortably (again) with your feet anchored, back erect, leaning slightly forward and pulling up out of your hips.
• Inhale deeply, slowly arching your head back. Keep your shoulders down, lift your chest, and relax your arms.
• Exhale deeply, slowly lowering your head, rounding your shoulders, and pulling your stomach in.
• Repeat for 10 deep breaths.

4.) Down Dog with Chair #1

• Place your feet hip-width in front of your chair and lower to your knees.
• Extend your arms forward, placing them on the seat of your chair.
• Gently let your chest fall and feel your shoulders releasing.
• Breathe deeply for 10 deep breaths.
• To make it easier, you can roll up a towel. Place it between your feet and your sitting bones.

5.) Down Dog with Chair #2

• In the same starting position as above, place your hands on the arms of your chair.
• It’s okay if you can’t stretch your arms out; keep your hands on the seat.
• Start the exercise on your knees for a deeper shoulder stretch and release.
• Breathe deeply (again) for 10 counts.

6.) Down Dog with  Chair #3

• Start at the back of your chair, with your feet together (or at hip width to make it easier).
• Grasp the back of your chair.
• Slowly walk your feet back while lowering your head and torso. Hold on to the chair!
• You can make this more challenging by allowing your stomach to sink; it will create a deeper stretch. Be cautious though, since it can cause pain.
• Breathe deeply for 10 counts.

7.) Legs Up a Chair Pose

• Grab a towel or your mat and place it in front of your chair.
• Place your feet upon the seat. Shimmy your hips to the legs of your chair while lying back.
• Rest the back of your thighs on your chair. This offers gentle support that deepens the restorative benefits of this pose.

Now, treat yourself like the VIP that Heaven thinks you are! The soothing benefits of this pose grow deeper the longer you remain here. Try for 5 minutes and shoot for more if you have time. This pose will also get you ready for a great night’s sleep!

• Close your eyes, exhale completely, and let your body melt into this pose.
• Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries, fears and doubts.
• Now scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Resolve to be fully present in this amazing moment in your life. Drain your brain by relinquishing any hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after nothing. Let everything you know about yourself dissolve too. Allow yourself to fall beneath the surface of life into God’s quiet stillness. Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in this soothing silence. Dwell here in the freedom of surrender-indulging in the tranquility and deep rest of letting go!

Because YOU matter!

This concludes my stress-free yoga chair sequence. I sure hope you enjoyed it. Thanks for stopping bye and may peace be with you where ever you may go!