Flow In a Chair: An Accessible 5-Pose Sequence

Dynamic yoga classes can help practitioners breathe better and clear their minds of daily thought clutter. The constant movement can be meditative. Some of the chair yoga classes that I’ve attended were relatively static, so often, the meditative quality of the practice got lost.

I developed this sequence so that while you practice in a chair, you can still have the benefits of a dynamically moving yoga class. Bring back a meditative and flow-like state to your chair yoga practice with this five-pose sequence.

Seated Ardha Surya Namaskar (Half Sun Salutations)

Seated Half Sun Salutations help to set the flowing pace for your practice. They begin the initial process of establishing a rhythm for your breath and turning dynamic thoughts into dynamic movement.

1. Sit on a chair with your feet on the ground. Place your feet about as wide as the chair seat.
2. With your torso upright, reach your hands down by the sides of the chair for seated Tadasana (Mountain Pose).
3. Inhale and lift your arms.
4. Exhale and fold forward by bringing your torso closer to your thighs into a seated Uttanasana (Standing Forward Bend Pose). You can rest your hands on the chair legs, floor, or blocks.
5. Inhale and press your palms into your shins, knees, or thighs, to lift and lengthen your spine outward into a seated Ardha Uttanasana (Half Standing Forward Bend Pose).
6. Exhale and fold forward into your Uttanasana.
7. Inhale and lift your torso upright into seated Tadasana.
8. Repeat this sequence of half Sun Salutations for 5 to 10 rounds.

Twist and Lunge

Once you’ve finished with the half Sun Salutations, add some twists to prepare your spine for the backbends, and lunges to stretch out your legs.

1. From seated Tadasana, turn your whole body to the left so that your left arm is next to the chair back.
2. Inhale and circle your arms out to the sides and overhead.
3. Exhale and turn your body to the left. Place your hands on the chair back or, if comfortable, hook your right forearm around the chair back.
4. Inhale and lift the arms vertically, so the upper arms are near the face, and then rotate the torso back to the center.
5. Then, exhale and return to your twist.
6. Repeat this several times and on your final twist pause in the twist for a few rounds of breathing. Then, unwind from your twist.
7. Before switching sides, extend your right leg straight back into a lunge so that the chair supports the left-side hip.
8. You can also add a twist as you did before with your leg extended back.
9. To come out, return your right leg next to the left then swivel around to the right to repeat this flowing sequence on your right side.

Supported Salabhasana (Locust Pose)

This portion of the sequence facilitates a stretch across your chest and arms and tones your upper back.

1. Start in the seated Tadasana position.
2. Grab a folded blanket and place it on your lap. Lean forward, so your belly rests on the blanket. Reach your arms by the sides of the chair with your palms facing down.
3. Inhale and lift your chest and arms while pressing your belly into the blanket as if it were the floor. Keep the back of your neck long so that you are looking down at the floor.
4. Exhale and lower the chest and arms.
5. Repeat these movements for a few rounds.
6. On the final backbend, lift your chest, reach your arms back (maybe holding onto the chair back), and take five full breaths before releasing back down to the blanket and resting for another 5-10 breaths.

Squat with Hugging Arms, Side Bend

This piece of the sequence includes many variables to play with, including options for strengthening the legs and different dynamic ways to move your arms and spine.

1. From seated Tadasana, spread your feet wider than the chair and turn your legs out to about a 45-degree angle into a wide-legged and supported squat.
2. Sit erect and cross your right arm under your left arm for a self hug, placing your hands on opposite shoulders. You can opt to take the arms into Garudasana (Eagle Pose) arms as well. Take a breath, then switch the cross of the arms.
3. Alternate for a few rounds.
4. To make this more intense, drive the heels down into the floor and imagine what it would be like to hover your hips from the chair.
5. The next time you have the right arm under the left, side bend to the right and left for three rounds.
6. Switch the position of the arms and side bend side to side for another three rounds.
7. After all the hugging, release your arms by your sides.
8. Continue with the side bend in motion reaching your right arm overhead when you side bend to the left and lifting the left arm while bending to the right. Then alternate sides for a few rounds.

“Belly” Savasana

Once you’ve completed the dynamic portion of your sequence, come to rest in a seated version of Prone Savasana (Relaxation Pose).

1. Place a rolled blanket or bolster across your lap.
2. In seated Tadasana, lay one hand on top of the other over your bolster while you rest your elbows out to the sides on the bolster.
3. Lower your forehead to your hands.
4. Make any adjustments so that you can settle into this seated Savasana for 3 to 10 minutes.
5. To come out, press your hands into the bolster and lift your torso. Take a few breaths here before ending your practice.

Allison Jeraci, E-RYT 500, RPYT, is a vinyasa-based yoga teacher, fascinated by the intricate relationship between the mind and body. She offers a range of alignment-focused classes touching on anatomy, philosophy, and creative propping with a mindful approach.  In addition to teaching group classes and managing the Yoga Culture studio in Danbury, CT, she also teaches at Open Door Family Medical Center in Westchester, NY, empowering mothers-to-be with prenatal yoga classes and childbirth education. You can find her @allisonschleck on Instagram and www.allisonrayjeraci.com.