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*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Download it now for hundreds of personalized guided meditations at your fingertips. Guided Chair Yoga : Watch a guided chair yoga video for more detailsįind balance anywhere, anytime with the new Chopra App.

Hold for several breath cycles and then repeat on the opposite side.

Drop the shoulders back and down, lift the chin and pull the knee closer into the chest.

On your exhalation, pull your knee up to your chest, feeling the stretch in the hip and thigh.

Grasp below your right knee with both hands.

Extend your neck and stretch from the lower back.

Inhale slowly and deeply, lifting your chest both forward and upward, arching the lower back.

Stretch your arms out straight behind you and place both hands on the either side of the chair, grasping the back of the chair.

Sit up straight with your bottom on the edge of the chair.

Keep your head aligned with your spine and remember to breathe.

Reach behind you with your right hand and grasp the chair, using it to assist a rotation in your spine to the right.

Place your left hand on your right thigh.

Cross your right leg over your left thigh.

After a few breaths, slowly come up one vertebra at a time.

Rest your abdomen on your thighs and breathe slowly and deeply, allowing your breath to massage your organs.

Let your head relax between your knees.

Gradually bring your hands to the floor next to your feet.

With your hands over your head and arms extended, slowly bend forward from the waist.

Alternate one arm and then the other breathing easily with each extension.

As you lower your right arm, raise your left arm over your head, stretching at the shoulder.

As you fully extend your arm, feel the stretch along your side.

Raise your right arm slowly over your head, gently stretching at the shoulder.

The following basic poses can be performed in 10 minutes or less and will help you get started on your path to a less sedentary workday. The Asanas or postures are often adaptations of Hatha yoga poses. Chair yoga is slowly being recognized as a distinct type of yoga such as Anusara or Ashtanga yoga. Perhaps your best bet, however, is to sprinkle a few minutes of chair yoga throughout the day.Ĭhair yoga is a gentle form of yoga that you can do while sitting in a chair, or while standing and using a chair for support. Short walks around the office every hour and walking meetings are also good options. You can try convincing your boss to get you a standing desk or a treadmill desk. What’s an office-bound, chair dweller to do? Research also shows that extended periods of sitting slow the body’s metabolism.

We’re averaging about 9.3 hours per day sitting, and after about 1 hour of sitting, the production of enzymes that burns fat declines by as much as 90 percent.

In fact, sitting is being called the “smoking” of this generation. It’s no secret that sitting for long periods of time is bad for you.

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