Chair Yoga – Surya Namaskar

Chair Yoga – Surya Namaskar

Shiva Shanti Yoga Surya Namaskar – Standing Chair Version

Watch on Utube – Chair Surya Namaskar with Felise Berman

All rights reserved Created by Felise Berman 2017

Surya Namaskar with a chair was designed those whom struggle with balance and cannot go all the way down to the floor and get back up onto their feet easily.  You can use a chair to practice Shiva Shanti Surya Namaskar as you would use any prop.

 

  1. Exhale-Prayer Pose. Legs together or Feet hip width apart.
  2. Inhale- Raised Arm Pose, hands above your head palms together.
  3. Exhale – Standing Forward Bend Pose with hands on the chair.
  4. Inhale – Right Leg steps back into lunge pose hands holding onto chair.
  5. Exhale – Downward Facing Dog Pose holding the chair. Hold for Five Breaths, Inhale Exhale 1 spread your fingers out, Inhale Exhale 2 press your heels down, Inhale Exhale 3 draw your navel in, Inhale Exhale 4, Inhale Exhale 5.
  6. Inhale- Plank Pose hands on chair, straight line from head to heels.
  7. Exhale- Standing Cat Pose, round the spine and bend the knees (instead of knees, chest, chin).
  8. Inhale – Standing Cow Pose arch your back (instead of cobra).
  9. Exhale- Downward Facing Dog Pose, both hands on the chair.
  10. Inhale – Right Foot steps forward lunge pose, hands on the chair.
  11. Exhale- Standing Forward Bend Pose, hands on the chair
  12. Inhale – Raised Arm Pose, palms in prayer above your head.

Exhale – Prayer Pose hands together in front of your heart.

  1. Inhale- Raised Arm Pose, hands above your head palms together.
  2. Exhale – Standing Forward Bend Pose with hands on the chair.
  3. Inhale – Left Leg steps back Lunge Pose, hands are holding onto chair.
  4. Exhale – Downward Facing Dog Pose hands placed on the chair. Hold for Five Breaths, Inhale Exhale 1 gaze at the floor, Inhale Exhale 2 lengthen your spine, Inhale Exhale 3, Inhale Exhale 4, Inhale Exhale 5.
  5. Inhale- Plank Pose hands on chair, straight line from head to heels.
  6. Exhale- Standing Cat Pose, Round the spine and bend the knees (instead of knees, chest, chin).
  7. Inhale – Standing Cow Pose arch your back (instead of Cobra).
  8. Exhale- Downward Facing Dog Pose, both hands on the chair.
  9. Inhale – Left Foot steps forward Lunge Pose, hands on the chair.
  10. Exhale- Standing Forward Bend Pose, hands on the chair
  11. Inhale – Raised Arm Pose, palms in prayer above your head.
  12. Exhale – Prayer Pose hands together in front of your heart
  • (Repeat on Left Side for one Round).
  • Add a second-round hold in Plank for Five counts.
  • Hold and Breathe in Downward Facing Dog Pose – Inhale Exhale One, Inhale Exhale Two, Inhale Exhale Three, Inhale Exhale Four, Inhale Exhale Five. You may also hold the Plank Pose but please be careful, place the chair against the wall.
  • Right and Left is One Round.
  • Do sequence 3 times to warm up.

 

 

 

 

2017-11-07T11:44:48+00:00