Yoga for Beginners: Chair Pose
12/15/2009 | 12:00 AM
Practicing daily yoga increases the flow of oxygen-rich blood throughout the body, improving the body’s ability to heal itself. We recommend practicing the chair pose first thing each morning for an invigorating start to the day. This posture energizes the entire body, increases stamina and provides both a lengthening and stretching workout for the lower body and back.
- Stand with the feet together or hip-width apart.
- Inhale and bring arms forward, parallel to the floor with the palms facing down.
- Exhale and bend the knees, coming to a squatting position.
- Push the hips down and back as if you were going to sit on the edge of a chair, bringing your weight onto your heels, while keeping your knees facing forward. (Do not bring the hips lower than the level of the knees)
- Press your shoulders blades down and back while arching your spine.
- Bring your tailbone down and push it forward, tucking it under your hips.
- Pick a point on the wall or floor on which to concentrate for balance.
- Hold this posture for 3-6 breaths.
- Inhale and press down into your feet, straightening your legs, and move your arms up toward the ceiling.
- Exhale and release your arms down.
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