Chair Yoga for Beginners: The Complete Guide to Easy Yoga Sequences and Poses Suitable for Every Age That You Can Do Sitting at Home in 10 Minutes to Improve Strength, Flexibility, and Calmness
Tap into the amazing benefits of chair yoga and discover how to relieve pain, reduce stress, and heal your body in just
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English Pages 96 Year 2021
Table of contents :
Introduction
Getting Started
Chapter 1: Breathe-In
Balancing And Calming Breath (Ujjayi)
Cleansing Breath (Kapalbhati)
Breath Retention (Kumbhaka)
Alternate Nostril Breathing (Relaxing Breath)
Energizing Breath (Bhastrika)
Expanding Breath (Viloma)
Cooling Breath (Sithali)
Chapter 2: Warm-Ups
Pelvic Tilts/Circles
Cat/Cow
Sun Salutation Arms
Sun Salutation With Folds
Sun Salutation With Twists
Sun Salutation With Side Bends
Marching Flow
Chapter 3: Upper Body
Up/Downs
Side-To-Sides With Neck
Right/Lefts
Angle Up/Downs
Head Circles
Held Assisted Stretches For Side And Angle
Neck Brushing
Clasped-Hands Head Forward Bow
Face
Up/Downs With Eyes
Side-To-Sides With Eyes
Eye Circles
Close/Opens
Diagonals
Head Back Downward Gaze
Fishy Face
Open Wide
Lower Jaw Over Top Teeth
Side-To-Sides With Lower Jaw
Wide Smiles
Lion’s Roar
Shoulders, Arms, And Wrists
Shoulder Shrugs
Shoulder Stretch (Arm Across Front)
Eagle Arms
Cow Face Arms
High Altar Arms
High Altar Triceps Presses
High Altar Leans
Side Leans With Wrist Pull
Triceps Dips Using Seat Of Chair
Wrist Workout
Triceps Stretch
Behind-The-Back Opposite Elbow Hold
Flipped Clasped Hands
Hand Pulls
Behind-The-Back Prayer Hands
Behind-The-Back Clasped Hands
Downward Dog Arms
Chapter 4: Torso
Chair Twist
Side-To-Sides
Side Bends
Extended Side Angle
Seat Lifts
Scale Pose
Leg Lifts
Leg Reaches And Leg Reaches With Twists
Bicycles
Single-Leg Stretch
Scissors
Side-To-Sides With Waist
Goddess Circles
Goddess Side Stretch And Twist
Side-To-Side Crunches With Hands Behind Head
Straddle Forward Bend
Straddle Forward Bend With Twist
Chapter 5: Lower Body
Foot Circles
Point/Flex
Toe Taps
Heel Raises
Squeeze/Spread
Alphabet
Ankle To Knee
Advanced Ankle To Knee
Eagle Legs
Cow Legs
Butt Squeezes
Warrior I
Warrior Ii
Warrior Iii
Lunge
Goddess Squat
Straight Back Fold
Forward Fold
Leg On Ledge Fold
Advanced Hamstring Stretch
Lower Back
Backbend Arch
Cat/Cow
Roll Downs
Lower Back Circles
Back Relief
Backbend
Chapter 6: Standing Exercises
Quad Stretch
Figure 4
Lunge
High Lunge
Low Lunge
Hamstring Stretch
Intense Side Stretch
Pigeon On Chair
Downward-Facing Dog
Forward Hang
Standing Side Stretch
Standing Twist
Tree
Triangle
Standing Warrior I
Standing Warrior Ii
Standing Warrior Iii
Butt Lifts
Dancer’s Pose
Shoulder And Triceps Stretch
Chaturanga Push-Ups
Extended Side Angle
Chapter 7: Meditation
Lake Meditation
4-7-8 Breathing
Rainbow Meditation With Kapalbhati
Final Relaxation
Introduction
Getting Started
Chapter 1: Breathe-In
Balancing And Calming Breath (Ujjayi)
Cleansing Breath (Kapalbhati)
Breath Retention (Kumbhaka)
Alternate Nostril Breathing (Relaxing Breath)
Energizing Breath (Bhastrika)
Expanding Breath (Viloma)
Cooling Breath (Sithali)
Chapter 2: Warm-Ups
Pelvic Tilts/Circles
Cat/Cow
Sun Salutation Arms
Sun Salutation With Folds
Sun Salutation With Twists
Sun Salutation With Side Bends
Marching Flow
Chapter 3: Upper Body
Up/Downs
Side-To-Sides With Neck
Right/Lefts
Angle Up/Downs
Head Circles
Held Assisted Stretches For Side And Angle
Neck Brushing
Clasped-Hands Head Forward Bow
Face
Up/Downs With Eyes
Side-To-Sides With Eyes
Eye Circles
Close/Opens
Diagonals
Head Back Downward Gaze
Fishy Face
Open Wide
Lower Jaw Over Top Teeth
Side-To-Sides With Lower Jaw
Wide Smiles
Lion’s Roar
Shoulders, Arms, And Wrists
Shoulder Shrugs
Shoulder Stretch (Arm Across Front)
Eagle Arms
Cow Face Arms
High Altar Arms
High Altar Triceps Presses
High Altar Leans
Side Leans With Wrist Pull
Triceps Dips Using Seat Of Chair
Wrist Workout
Triceps Stretch
Behind-The-Back Opposite Elbow Hold
Flipped Clasped Hands
Hand Pulls
Behind-The-Back Prayer Hands
Behind-The-Back Clasped Hands
Downward Dog Arms
Chapter 4: Torso
Chair Twist
Side-To-Sides
Side Bends
Extended Side Angle
Seat Lifts
Scale Pose
Leg Lifts
Leg Reaches And Leg Reaches With Twists
Bicycles
Single-Leg Stretch
Scissors
Side-To-Sides With Waist
Goddess Circles
Goddess Side Stretch And Twist
Side-To-Side Crunches With Hands Behind Head
Straddle Forward Bend
Straddle Forward Bend With Twist
Chapter 5: Lower Body
Foot Circles
Point/Flex
Toe Taps
Heel Raises
Squeeze/Spread
Alphabet
Ankle To Knee
Advanced Ankle To Knee
Eagle Legs
Cow Legs
Butt Squeezes
Warrior I
Warrior Ii
Warrior Iii
Lunge
Goddess Squat
Straight Back Fold
Forward Fold
Leg On Ledge Fold
Advanced Hamstring Stretch
Lower Back
Backbend Arch
Cat/Cow
Roll Downs
Lower Back Circles
Back Relief
Backbend
Chapter 6: Standing Exercises
Quad Stretch
Figure 4
Lunge
High Lunge
Low Lunge
Hamstring Stretch
Intense Side Stretch
Pigeon On Chair
Downward-Facing Dog
Forward Hang
Standing Side Stretch
Standing Twist
Tree
Triangle
Standing Warrior I
Standing Warrior Ii
Standing Warrior Iii
Butt Lifts
Dancer’s Pose
Shoulder And Triceps Stretch
Chaturanga Push-Ups
Extended Side Angle
Chapter 7: Meditation
Lake Meditation
4-7-8 Breathing
Rainbow Meditation With Kapalbhati
Final Relaxation
- Commentary
- Chair Yoga for Beginners, The Complete Guide to Easy Yoga Sequences and Poses
