A Quick Yoga Sequence Using Chair At Wall

A quick yoga asana sequence that includes some variations of plank pose using a chair against a wall. Great if you are getting back into movement and yoga. Note recommendations in the practice. Go at your own pace and do not work into any areas of pain.

Transcript

Hello, Hello, This is a quick sequence to practice using a chair. There will be a plank variation in it also. I will show you both variations of a plank using a chair. So beginning at the chair, Standing just a little bit out from. That's me right up against it. This is me out a little bit. We're going to bring the arms up. Then we do a fold, So come to a half fold. Don't come all the way if you're watching your blood pressure. Stay as if you're looking into the pond if the blood pressure is okay. Let your head come down all the way. Lift the sit bones. We're going to bring ourselves up slightly bend the knees again we're going to bring one foot behind So now we find ourselves into a lunge. So we're letting that front knee bend. And we're holding the sides of the chair. Now, I find I sometimes have to bring my back foot in slightly so that I can then come into a downward dog comfortably. So that front foot comes behind the legs or hip distance. We're letting the arms come out straight ahead. And again, Lift and they'll sit bones, But maybe a little bend into the knee. Keeping the head in line with the arms. Now we're going to come into our first plank variation. So I brought my left foot behind there. So I'm going to, Sorry, My right foot. So I'm going to lead with my right foot. So bring in the right foot. Halfway between the back foot and the chair. And then bring in your shoulders so that they come over your wrist. There may be a slight bend in that front knee. The front heel or the back heel may lift up slightly. But there's a little bit of weight into the arms. And into the hand. So this is your plank variation. And then we come back into our downward dog. And then as we're leading with the right foot, We're gonna bring that right foot. Through again so it doesn't come under the chair just a little bit out from it. Lifting the chest and we're coming into that lunge again. We bring the back foot forward Again, Legs or hip distance and we're coming into our forward bend like we did at the very beginning. And then bringing the arms out to the side. Coming all the way up, Bringing the arms up. Turn the palms arms coming down. So that's leading with the right foot. We're going to lead with the left this time. Breathing in, Lifting up. Exhale, We're going to do a fold. You decide whether you do a half fold or a full fold. Let's all breathe in and come into a half fold then. And as you exhale, Come into a slight fold, Bend the knees. And this time we're bringing the left foot behind so that we can come into a lunge, Lifting the chest. My back heel is lifted slightly as well. And then, As I said, Keep the flow breath going. And as I said, My back foot, I feel I have to bring in slightly so that I can comfortably come into a downward dog. Let's take a breath or two here. And then we're going to bring that left foot halfway between the back foot and the chair, Shoulders coming over the wrist. As long as that is comfortable for you. And breathe in and out here. The next time that you breathe out, Bring that foot back again so that you come into your downward dog. The next time that you breathe out, We're going to bring that left foot through. So we're coming into our lunge. Inhale, Lift the chest. Front knees bent. And then on the exhale get the back knee to come forward and we're folding. Inhale for a half fold. Exhale again for a full fold if that's what you choose to do. And then inhale, Bring the arms out to the side, Bring them up, Up, Up, Palms facing each other. Exhale, Turn the palms, Arms coming down. So if you choose to not do a variation of plank. It may look like this. So when you from your downward dog. Yourself into position and downward dog. And then bringing the shoulders over. And the heels are lifted, But the thighs are strong. We're pressing the heels down towards. The floor. But I'm on the bald of my face. And the thighs are strong, So it's almost like you're hugging those thigh muscles into the bone. Particularly at the front. And then exhale, Come back. So if you want, You can play around. So this is the. Variation on one side. Variation on the other side. And then two. And you can always build up as long as risk. And shoulders and arms. Allow you to do that. Any questions? Give me a shout. That's one of the things that we do often in our chair yoga classes. If you have any questions, Give me some.