If you have a sitting job, we recommend that you include these. Wheeled chairs are not recommended because they are unstable, but firm and steady chairs can be used to perform these asanas. Put blocks or a folded yoga mat under your feet if you are on the shorter side to give yourself a firm foundation.
Pose of the cat and the cow in the chair
Sit in a chair with your spine long and your feet flat on the floor. Place your hands on the tops of your thighs or on your knees.
Inhale and arch your spine, rolling your shoulders down and back and bringing your shoulder blades onto your back. This is known as the cow position.
Exhale and round your spine, lowering your chin to your chest and allowing your shoulder and head to come forward. This is known as the cat position.
For five breaths, alternate between cow and cat inhalations and exhalations.
Eka Pada Rajakapotasana – Chair Pigeon
Bring your right ankle up to rest on your left thigh, keeping your knee as close to your ankle as possible. Take three to five deep breaths into this chair pigeon.
If you want, you can forward bend to increase the stretch. Rep with your left leg.
Garudasana (Eagle Chair)
For an eagle pose, cross your right thigh over your left thigh. Wrap the right foot all the way around the left calf if possible.
At the elbow, cross your left arm over your right. Bend your elbows and bring your palms together.
Raise your elbows while lowering your shoulders away from your ears. Take three to five deep breaths.
Repeat on the opposite side.
Ardha Matsyendrasana (Chair Spinal Twist)
Come sit on the chair sideways, facing the left. To perform a spinal twist, twist your torso to the left while holding on to the back of the chair.
For five breaths, lengthen your spine on each inhale and twist on each exhale.
Move your legs around to the right side of the chair and repeat the twist.
sit on the chair sideways, facing the left. To perform a spinal twist, twist your torso to the left while holding on to the back of the chair.
Stretch your arms and legs using the chair as a prop. You can also close your eyes to give your eyes a much-needed break from constant screen exposure.