3 Chair Yoga Poses
| Poses | Duration |
| Back Bend | Hold for 5 breaths |
| Figure Four | Hold for 5 breaths per side |
| Twist | Hold for 5 breaths per side |
⊕ Begin by sitting tall at the front edge of a sturdy seat, with your feet flat on the floor.
⊕ Perform these spine-strengthening poses consecutively.
Back Bend
Hold for 5 breaths, then return to an upright position.
Full Instructions
- Clasp your hands together behind your back and inhale.
- As you exhale, press your thumbs down into your seat and lift up through the center of your chest, allowing your head to rise and walking your gaze backward along the ceiling.
- Keep your shoulders relaxed down your back, away from your ears.
Make it harder: Take the bend deeper and lift your hands off the chair.
Figure Four
Hold for 5 breaths, then repeat on the opposite side.
Full Instructions
- Place the outside of your left ankle above your right knee.
- Flex your left foot and, on an exhale, let your left knee drop open. Try to use your left hip to draw your knee down; avoid forcing your knee down with your hands.
Make it harder: As you exhale, place both forearms on your raised shin and hinge forward at your hips, keeping a flat back.
Twist
Hold for 5 breaths, then repeat on the opposite side.
Full Instructions
- Place your left hand on the outside of your right leg and your right hand directly behind you on the seat.
- As you exhale, gently twist to the right. Imagine leading from the center of your chest, not your chin.
Make it harder: Use your inhales to sit taller and your exhales to twist further.