Chair Yoga For Weight Loss

Welcome to the refreshing and invigorating practice of chair yoga! In this class, we will focus on enhancing flexibility, strength, and mobility throughout your entire body. Not only will this promote physical health, but it will also nurture your mental, emotional, and energetic well-being. So, find a comfortable seat, sit up tall, and let’s begin!

Chair Yoga For Weight Loss
Chair Yoga For Weight Loss

Prepare for Practice

To start, sit a little forward on the chair, ensuring that you are not slouching. Engage your core by drawing in your lower belly, and place your palms underneath or on top of your rib cage. Hug your ribs in gently using your palms, and then lower your hands down to your legs. Open up your legs to about hip distance apart and press your feet firmly into the ground. Now, activate your core by pressing your feet and sit bones down, lifting up through your spine, and releasing your shoulders away from your ears. Take a moment to close your eyes, inhale deeply through your nose, and exhale fully through your mouth. Let’s do this once more to center ourselves and prepare for the practice.

Warm-Up and Release Tension

As you sit up tall, roll your shoulders three times, bringing them close to your ears, squeezing your shoulder blades, and then dropping your shoulders down. Let’s reverse the movement for a few rounds. As you lower your hands, allow your head and neck to relax down to your left shoulder, and then gently lift it up to the other side. Bring your head and neck to the center and lace your fingers together. Push your palms forward and up towards the sky, feeling the engagement in your core and the expansion of your ribs. Exhale out through your nose, feeling your ribs hug deeply in. Repeat this breath once more, incorporating a slight lift of your palms. Release your arms down by your side and roll your shoulders one more time, enjoying the sensation of releasing any tension in your upper body.

Half Sun Salutations

Now, let’s move into a seated version of the half sun salutation, also known as “half Surya Namaskar.” With your legs open to hip distance apart, inhale and raise your arms up, pressing your feet and sit bones down. Exhale as you hinge forward from your hips, allowing your belly, ribs, and chest to come close to your thighs. Drop your arms down heavily and relax your head and neck. Holding onto the back of your knees, push your chest forward and pull your shoulders back, hugging your elbows towards your torso. Exhale, folding forward once again, and relax your head and neck down. Now, slowly roll your spine up, reaching your arms over your head. Let your palms touch as you exhale, bringing your prayer hands back to your heart and down by your side. Let’s repeat this sequence two more times, coordinating your breath with the movement. Inhale, arms up, feet and sit bones pressing down. Exhale, folding forward, head and neck heavy. Inhale, halfway lift, flat back, and hold. Exhale, fold in half, pressing your inner thighs together, and rise up to the sky, arms up. Exhale, prayer hands back to your heart and down by your side. One last round, inhaling and exhaling with awareness and intention. Beautiful!

Side Body Stretch and Hip Opener

Now, let’s open up the side body and hips. Open your legs as wide as you comfortably can, pressing the entire soles of your feet down. Extend your arms out to a T shape, engage your belly and ribs, and lift up through your chest. Exhale as you drop your right forearm down to your thigh and reach your left arm over your head, creating a gentle side body stretch. Keep pulling your bottom shoulder away from your ear and press your feet into the ground. Inhale, coming back to the center, arms out to a T shape. Exhale, release your left forearm down to your thigh and bring your right arm close to your face. Let’s continue flowing like this for three rounds, inhaling to the center and exhaling to each side. This movement will not only stretch your side body but also open up your hips. Feel free to adjust the intensity of the stretch according to your comfort level. After the last round, return to the center, arms out to a T shape, and gently bend your elbows at a 90-degree angle. This is called the goddess pose. Press your palms together, keeping your elbows almost touching, and open up your chest by squeezing your arms forward. Palms touching, elbows close together, and now begin pulsing your arms up and down for ten counts. Feel the engagement in your arms, chest, and core. Keep your feet pressing down and your posture strong. As you continue, you may feel a gentle warmth in your body as energy starts to flow.

Seated Cat and Cow

Maintaining the strength in your feet and the engagement in your core, let’s move into seated cat and cow poses. Place your hands down on your knees or thighs, and inhale as you gently push your belly and chest forward, creating a seated cow pose. Exhale as you round your spine, tucking your tailbone, lowering your head and chin to your chest, and pushing your palms forward. Continue this gentle flow between seated cat and cow poses for three rounds, synchronizing your breath with the movement. Feel the fluidity and flexibility of your spine, and allow your breath to guide you through the poses. Great job!

Balance and Twist

Now, let’s work on balance and twist. As you sit up tall, press your feet down and place your hands on your legs. Use your right hand to push against your inner thigh, creating a gentle twist as you look over your left shoulder. Feel the twist in your torso and the opening of your chest. Return to the center and repeat the twist to the other side. Remember to breathe deeply throughout this movement, enhancing the release of any tension in your body. Beautiful!

Goddess Pose Activation

Concluding our practice, let’s activate the goddess pose once again. Bring your legs close together, squeeze your inner thighs, and extend your arms out to a T shape. Bend your elbows deeply, keeping them at about a 90-degree angle. Press the edges of your feet and your big toes down, engaging your belly, sit bones, and arms. Squeeze your arms forward, almost touching your elbows together. Palms touching, elbows close together, and now start opening and closing your arms for ten counts. Embrace the sensation of your muscles working and be aware of the strength within your body. Feel free to adjust the intensity of the movement according to your comfort level. Take a moment to notice the subtle energy flowing throughout your being as you explore this pose.

Final Relaxation

Now, release your hands down to your legs and roll your shoulders once more, allowing them to relax. Take a deep breath in and appreciate the effort and dedication you put into this practice. As you exhale, slowly bring your hands back to your heart center, feeling the gratitude for this time you’ve dedicated to your body, mind, and energy.

Thank you so much for joining me in this chair yoga practice. I hope you feel refreshed and rejuvenated. Carry this positive energy with you throughout the rest of your day. Until next time, namaste.

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