Chair yoga

 Chair yoga is a form of yoga that is practiced sitting on a chair or using a chair for support during standing poses. It's especially beneficial for those who can't participate in traditional yoga classes due to mobility or balance issues. Here's a brief chair yoga routine to get you started:

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**1. Seated Mountain Pose (Tadasana)**

- Sit up straight in your chair, feet flat on the ground, hands resting on your thighs.

- Engage your core and lift your chest.

- Take a few deep breaths here.

**2. Seated Cat-Cow Stretch**

- With hands on your knees, inhale and arch your back, looking up (this is the cow pose).

- Exhale and round your spine, tucking your chin to your chest (cat pose).

- Flow between these positions for a few breaths.

**3. Seated Forward Bend (Paschimottanasana)**

- Inhale and lengthen your spine.

- Exhale and hinge at your hips to lean forward, keeping your back straight. 

- Let your hands rest on your thighs, shins, or feet, depending on flexibility.

**4. Seated Spinal Twist (Ardha Matsyendrasana)**

- Sitting up straight, inhale.

- As you exhale, twist to the right, placing your left hand on the outside of your right knee and your right hand behind you on the seat. 

- Inhale to lengthen the spine and exhale to deepen the twist.

- Hold for a few breaths, then repeat on the other side.

**5. Chair Pigeon Pose**

- Sit with your back straight.

- Place your right ankle over your left knee, forming a triangle shape with your legs.

- Keep your right foot flexed to protect the knee.

- To deepen the stretch, hinge at the hips and lean forward slightly.

- Hold for a few breaths, then switch legs.

**6. Standing Chair Supported Warrior II (Virabhadrasana II)**

- Stand beside the chair, using it for balance.

- Step one foot out wide, turning the toes of that foot out to 90 degrees and keeping the other foot's toes pointed forward.

- Extend arms out to the sides at shoulder height and look over the hand of the foot that's turned out.

- Bend the knee of the turned-out foot, ensuring it's over the ankle.

- Hold for a few breaths, then switch sides.

**7. Seated Savasana**

- Sit back in the chair comfortably.

- Close your eyes and take deep breaths.

- Focus on relaxing every part of your body, from your head to your toes.

- Stay here for 2-5 minutes, focusing on your breath.

Remember to always listen to your body and avoid any poses or movements that cause discomfort. It's a good idea to consult with a trained chair yoga instructor initially to ensure you're doing the poses correctly and safely. Learn more: http://bit.ly/3Zw53vp