Chair Yoga: Accessible Sequences to Build Strength, Flexibility, and Inner Calm

Description

Improve stability and strength with easy chair yoga poses Adding a chair to your practice can provide a new level of accessibility and comfort that isn’t available in other forms of yoga. Whether you have physical restrictions due to age, pregnancy, a health condition, or just limited space, this book makes it easy to incorporate chair yoga into your daily routine. [list] [*]An intro to chair yoga—Start with a quick primer that explains the health benefits of chair yoga and how to create your own practice. [*]4 complete sequences—Explore chair yoga routines for warming up your body, moving while seated, incorporating more dynamic movement, or unwinding and relaxing. [*]Customizable routines—Find 10- and 20-minute programs with variations for each pose, so you can tailor your practice to your needs and schedule. [*]A progressive approach—Build up strength and flexibility safely and comfortably with exercises that slowly increase in difficulty. [/list] Boost your confidence and stability through chair yoga poses and sequences that are gentle, simple, and easy to follow no matter your experience level. Download Directly from Usenet. Sign up now to get Two Weeks of Free Downloads! Download ↬ Feature Panel Title Page Copyright Page Dedication Contents Introduction How to Use This Book Who Should Use This Book Chapter 1: Get Started with Chair Yoga Chapter 2: Warm Up Chair Mountain Pose (Chair Tadasana) Raised Hands Pose (Chair Urdhva Hastasana) Neck Rolls (Kantasanchalana) Shoulder Rolls Foot and Ankle Stretch Side Bending Pose 10-Minute Sequence at a Glance Chapter 3: Begin Gently Chair Warrior 1 (Virabhadrasana 1) Seated Forward Bend (Paschimottanasana) Easy Seated Twist (Parivrtta Sukhasana) Assisted Neck Stretch 10-Minute Sequence at a Glance Chair Cat/Cow (Chair Marjaryasana Bitilasana) Cross-Legged Side Bend Extended Chair Mountain Pose (Utthita Tadasana) Single Leg Stretch (Janu Sirsasana) Chair Pigeon Pose (Eka Pada Rajakapotasana) Cross-Legged Twist (Parivrtta Sukhasana) Seated Forward Bend with Reach-Through Variation (Paschimottanasana) Chair Corpse Pose (Chair Savasana) 20-Minute Sequence at a Glance Chapter 4: Tone and Flow Knee to Chest Pose (Eka Pada Apanasana) Opposite Leg and Knee Lift (Vyaghrasana Variation) Chair Boat Pose (Chair Navasana) Chair Forward Bending Twist (Chair Parivrtta Uttanasana) Chair Tree Pose (Chair Vrksasana) Dangling Pose (Uttanasana Variation) 10-Minute Sequence at a Glance Chair Goddess Pose (Chair Utkata Konasana) Chair Goddess Twist (Chair Parivrtta Utkata Konasana) Chair Wide-Legged Forward Bend (Chair Prasarita Padottanasana) Eagle Arms (Chair Garudasana) Chair Warrior 2 (Virabhadrasana 2) Chair Reverse Warrior (Chair Viparita Virabhadrasana) Chair Downward Dog (Adho Mukha Svanasana) Chair High Lunge Intense Side Stretch (Parsvottanasana) 20-Minute Sequence at a Glance Chapter 5: Unwind and Sleep Opposite Elbow Hold Reaching Up (Urdhva Hastasana Variation) Head Supported Arch Wide-Legged Bend with Support Chair Half Lotus Pose (Chair Ardha Padmasana) Supported Bound Angle Pose (Baddha Konasana) 10-Minute Sequence at a Glance Prayer Hands in Chair (Chair Anjali Mudra) Wide-Legged Side Bend Hands Over Heart in Chair Hand to Heart and Hand to Belly in a Chair Two-Chair Supported Rest Seated Forward Bend on a Chair Legs on a Chair (Savasana Variation) 20-Minute Sequence at a Glance Resources and References Acknowledgments About the Author