Armchair Yoga

Overhead Stretch

Begin in a seated position, facing forward with your arms down by your sides. Take a long, deep breath in and slowly stretch your arms upward to the ceiling. Hold this position for a moment, and bring your arms back downward with a long exhale. Throughout this exercise, make sure your core is engaged and your back is as straight as possible.

Neck Stretch

Sit up straight in your chair, and do not let your back touch the back of your chair. Extend your neck slowly upward so you feel the crown of your head rising towards the ceiling. While holding the base of your chair with your right hand, slowly reach upwards with your left hand to hold your left temple. Take a deep breath, and upon exhalation, gently dip your left ear towards your left shoulder without bending your back or raising your right shoulder. Take several slow breaths in and out in this position, before alternating this stretch to the opposite side.

Reverse arm hold

Begin this pose in a seated position with your back straight and apart from the back of the chair. While you inhale deeply, reach your arms straight out to your sides at a low and wide angle. Exhale slowly and reach your hands behind your back, bending your elbows slightly. Arch your back slightly to feel the stretch in your shoulders, and take several breaths in and out.

Chair pigeon

Sit upright with your back away from the back of the chair and facing forward. Gently raise your left ankle to rest on top of your right knee or thigh. If you have trouble bringing your ankle to your knee, feel free to use your hand to assist. Inhale deeply, flex your left foot slightly, and bend forward upon exhale. After several deep breaths in the forward position, return to sitting up straight. Gently switch sides, so your right ankle is resting upon your left thigh or knee, and repeat the above steps.

Seated forward bend

Begin this exercise sitting up straight with your knees touching and your feet on the floor. Take a deep breath in. Upon exhaling, slowly bend forward, feeling your back extend one vertebrae at a time. Lean forward as far as you can without feeling strain or discomfort. Hold this position for several deep breaths before returning to an upright position.