Conclude by knocking lightly over your chest once more before sweeping your hands down over your chest and abdomen into your lap. Repeat this cycle on the right arm before doing two rounds on the left arm following the same pattern. When you reach your wrist, roll your arm over slightly so you can slap your way up the outside of your arm, finally rolling over the shoulder. After a few moments, extend your right arm and use your left hand to softly slap your chest, right shoulder, and down the entire length of the inside of your right arm. Now, with soft fists again, lightly knock on your sternum and chest. Perform two of these cycles on your lower body. Once you reach your feet, continue softly slapping up the insides of your legs, back up to your abdomen. Now open your hands and use the palms to gently slap your lower back continue the slapping down your hips, outer thighs, calves, and ankles. Make soft fists with your hands and begin to tap lightly on the area around your kidneys, lower back, and tailbone. Sit forward on your chair with your spine upright. Return to center and repeat on the left side. Take several slow breaths as you stretch into your arms, waist, and hips. If comfortable, turn your head to look up toward your left fingers. Simultaneously extend your left arm up toward the sky. As you exhale, imagine your right arm being gently tugged to the right bend at the waist to lower your right hand toward the floor (it doesn’t have to touch). Inhale deeply and broaden your chest slightly as you lengthen through your arms. Extend both your arms straight out to the sides, keeping them level with your shoulders. Sit near the front edge of your chair and spread your legs slightly wider than shoulder-width apart with your feet flat on the floor. Perform 3 to 6 rounds at a steady and even pace. Move easily and comfortably with each pose consciously focusing on inhaling during the poses that expand or lengthen your body and exhale when collapsing or rounding your body. The chair version of Sun Salutations can be found here. Note: if at any point you begin to feel dizzy or lightheaded, stop the movement, sit still, close your eyes, and breathe normally.Īlthough most of us are familiar with the standard standing versions of Surya Namaskar or Sun Salutations, a modified version of this powerful yoga sequence can be performed in a chair providing the same energizing and invigorating benefits as when standing. Repeat this cycle quickly 5 to 10 times or for as long as comfortable. If you like, exhale powerfully with a deep “Haaah” sound while opening your mouth widely and extending your tongue into a lion’s face. Now, as you exhale fold forward and down, back to the starting position.
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