Her goal is to create a fun, inclusive, supportive, and non-intimidating environment for all ages, sizes, and abilities. Chair Dips (10 reps) Grab the edge of a stable, heavy chair and put legs in front of you. Mary loves teaching how yoga can work for you and dispelling common yoga myths. Chair Yoga Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart, toes facing straight forward. Mary McCallum is a Curvy Yoga, Accessible Yoga, and Yoga for All certified instructor passionate about making yoga accessible to everyone. With endless options, don’t be afraid to get creative with your practice! In fact, you can practice anywhere you can sit: at your desk, waiting in the airport, or on a park bench. You don’t need a lot of room or a dedicated space to practice chair yoga.
If your feet don’t quite touch the floor, place a blanket, blocks, or a bolster underneath your feet for support. If the chair is on a hardwood floor, for example, you may want to place the chair on a yoga mat so it does not slide around on you. Accompanied by some deep, cleansing breaths, these chair yoga poses can help calm the body and mind while easing muscle tension.
#Chair yoga sequence for office workers professional#
Taking a short yoga break right at your desk can not only help alleviate pain and tension, but also reduce anxiety and work-related stress.Īs a reminder, be sure to check with a healthcare professional before starting a movement practice when dealing with chronic conditions or injuries.Ī sturdy chair without wheels or arms placed on a non-slippery surface is recommended for chair yoga. Office workers: Sitting at a desk all day can create tension in the neck, shoulders, and back.Throughout this sequence, well stay seated in the chair. People with injuries: Chair yoga offers the opportunity for those who want to start or continue a yoga practice by adapting yoga poses around their specific injury. This Chair Yoga 15 Minute Class is suitable for all levels, including beginners and seniors.So that you don’t have to start and stop the above video to jot the sequence down, you can use the quick reference I provided here. Individuals with chronic conditions and limited mobility: Practicing seated yoga poses or using a chair for support can make a yoga practice more accessible for those who experience difficulty getting up and down off of the floor, or struggle with balance and stability while standing. The adapted postures can benefit anyone who sits for long stretches of time: at work, school, frequent travelers, or couch surfers.Most yoga poses can be adapted using a chair and provide great benefits such as increased flexibility and mobility, improved balance and strength, and decreased stress and anxiety.Įveryone can benefit from chair yoga! However, certain groups of people may find it more accessible than a traditional mat-based practice. I am so thrilled to see chair yoga growing in popularity as a practice where the benefits of yoga can be accessible to everyone regardless of age, size, or ability.Ĭhair yoga is yoga practiced while seated in a chair or using a chair for support. In my six years as a yoga instructor, my absolute favorite class to teach is chair yoga.
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