Yoga while sitting is not only gentle on the joints, but you can also optimally incorporate the exercises into your everyday life. We show you some chair yoga exercises.
Yoga while sitting, also called chair yoga, is a gentle and easier to carry out form of yoga. The advantage is that you can simply do yoga coses while sitting during a break in the office or at home. So you can compensate and improve your working attitude at the desk. But yoga while sitting has a lot more advantages.
Yoga sitting: these advantages have it for you
The biggest advantage of yoga while sitting is probably that this practice can be quickly implemented. That also speaks for it:
- Just like yoga in bed, you can simply integrate chair yoga into your daily routine.
- Another advantage is that you don’t need a special material such as a yoga mat or other yoga accessories. A chair with a normal seat height is enough. You should only use office chairs with roles if it does not easily roll away and you can fix it.
- With yoga while sitting, your working attitude improves at the desk and your fitness benefits.
- Yoga not only relaxes, but also has a positive effect on your brain and can help with psychological problems.
- Yoga helps with back pain – this even applies to lighter practices such as chair yoga.
- Chair yoga can also be carried out wonderfully in the home office. If we have moved, we can concentrate better afterwards.
Who is yoga suitable for sitting for?
Yoga on sitting can perform people of all ages and is also suitable for senior: inside. It is usually also suitable when there are injuries or movement restrictions, for example with multiple sclerosis or knee problems.
If you have been traveling in the car for a long time, yoga can have a possibility while sitting if you want to stretch. As a driver: Of course, you should concentrate on traffic and only make some yoga while sitting during breaks. But you can also try chair yoga on long train journeys or in the plane. Get medical advice in advance if you are not sure whether yoga is something for you while sitting.
Yoga sitting: sun salutation
The sun salutation is an integral part of many yoga styles. It is a sequence of several asanas that can also be adapted for sitting yoga.
So the sun salutation goes when you want to practice yoga while sitting:
- You start with the mountain position. To do this, sit on the front part of the chair and let your arms hang down. Your shoulders are relaxed and not pulled up to the ears.
- You breathe in with the arm stretching. The shaken arms go from bottom to the front and then up.
- Next comes the prevention. Here you bend the stretched arms with your upper body forward towards your feet. You breathe out. Try to touch the tips of your feet with your fingers and put the chest on the thighs.
- When you inhale, go into the chair. To do this, bring your outstretched arms back up with your upper body. Your upper body should be inclined to the front compared to the arm extension (step 2). Breathe out again.
- You continue with the cobra. Sit up on the chair again when you inhale. Wink your elbows and lift the back of your hand towards your shoulder. This gives you your shoulder blades together and your chest opens forward. When exhaling, you extend your arms forward. Show your palms forward and round your back. Come back into the starting position of the Kobra with the next breath and repeat the step as you like.
- The last position in the sequence is the down dog. Tend your upper body again by 45 degrees and stretch your arms up your shoulders. Back, head and arms form a line. Now stretch your legs and put your feet on the heel. Keep the position for several breaths and come back to the mountain position. Now you can start the sun salutation all over again.
Yoga sitting: 2 exercises for advanced users
The chair during yoga while sitting can give you a stop even with more complicated exercises. For example, you can keep your balance better. The following exercises are a bit more difficult:
- The warrior: stand with a arm length away from the chair and bend down so that your hands can support themselves on the seat. Now just stand on one leg and straighten the other straight back. Breathe in. Then cheat the upscale leg when exhaling and pull it forward towards your chin. The back is rounding. Repeat the extension and then change the leg. With this exercise you shouldn’t use a chair with rollers.
- The pigeon: Sit upright on the chair and put the ankle of one leg on the knee of the other leg. Take your hands on your knee and foot inner surface. Make a straight back and go forward into the stretch. You should now feel the extension in the buttocks muscles. Breathe in and out and change your leg after a few breaths.
Revised by Lea Hermann
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