Chair Based Yoga Guide
Prepared by Golden Years Yoga, Certified Yoga instructor
For ESS Support Services
Yoga has no explicit goals. There is no specific challenge that
must be met.
Please remember to never push your body to the point that causes pain. You
will still get the benefit of the postures even if you are not very flexible. The
best part is that if you do yoga on a regular basis, your flexibility and strength
will increase.
Please note the intent of this resource is to act as a guide to your practice.
Be sure to check with your doctor before beginning any exercise practice,
especially if you have any special health concerns.
Funded with support from the Ontario Sport and Recreation
Communities Fund
Pranayama (Breathing Exercise)
Breathing Anatomy:
It is important to understand the basic anatomy of your lungs. It helps you appreciate why
practicing this breathing exercise is so important. Your lungs reside in your chest cavity
above your abdominal organs. In between the two cavities is a flexible muscle called the
diaphragm, which is shaped like a dome. When you inhale, the dome moves down to
make room for your lungs to expand. When the diaphragm moves down, it presses on the
abdominal organs. This is why you see your belly expand when you inhale deeply. When
you exhale, the diaphragm moves up as the lungs deflate, and the air is expelled from
your body. Most of us are shallow, upper chest breathers. This means we do not inhale to
our lungs’ full capacity. This simple PRANAYAMA (breathing exercise) will help to correct
improper breathing and increase oxygen intake if practiced regularly.
Tips for practicing breathing exercises:
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Breathing exercises can have an immediate effect on your body; so you should
never practice your breathing exercises standing.
If you start to become dizzy or light headed, please STOP.
Never do more than three cycles (inhale and exhale three breaths) at a time. Stop
and relax, let your body adjust to the increased oxygen you are taking in with
each inhale and exhale. (Three part breath is one cycle)
Do not wear strong perfumes while practicing this exercise.
Breathing in and out through either your nose or mouth is okay; whichever is
most comfortable for you is best.
Three Part Breath:
Three part breath utilizes the entire capacity of your lungs.
Part 1: Place your hands on top of your belly button. With each inhale,
let your belly expand and on each exhale, draw your belly button in
towards your spine. The rest of your upper body should relax through
the breath. Focus on the belly moving with the breath.
TIP: Try sitting in front of a mirror and watch how you breathe.
Part 2: Now place both of your hands on your upper chest,
with fingers facing each other. Let your shoulders and elbows
relax. As you inhale, feel your chest expand, and as you
exhale, let your chest relax. Try and focus on breathing into
the upper chest. The belly is relaxed.
Part 3: Now place your hands on your rib cage. Let your
shoulders relax, and elbows rest at the sides of your body.
As you inhale, feel your ribcage expand with your breath. As
you exhale, feel your ribcage relax. Imagine yourself like an
accordion drawing the body apart with the inhale and
surrendering back together with the exhale.
*IF ANY OF THESE MOVEMENTS FEEL UNCOMFORTABLE OR CAUSE ANY PAIN: PLEASE STOP!*
Neck and Shoulders:
1. ● Sit with your arms relaxed at the sides of your body.
● With an exhale, slowly bring your chin down towards your chest (hold for 3 full breaths).
● With an inhale, draw your head back to neutral position.
● Repeat 3 times – releases tension from neck and shoulders.
2. ● Moving with your breath, as you inhale, turn your
head to one side (hold for five full breaths). As
you exhale, draw your head back to your centre.
● Repeat 3 times on each side – stretches sides of
neck.
3. ● Moving with your breath, as you exhale, tilt your head to one side.
● Surrender your ear down towards your shoulder. (Hold here for five
full breaths, keeping your shoulder relaxed and neck long).
● One time on each side – stretches sides of your neck.
4.
● Interlace your fingers together, with hands in front of your heart
centre, moving with your breath, push the arms out and away from the
body.
● Moving with your breath, draw your palms back into your chest.
● Feel the stretch in your arms and your shoulder blades – repeat 10
times
5. ● Interlace your fingers, inhale as you push your arms
up towards the ceiling, exhale and return to hands
resting in your lap.
● Think of lengthening your upper body as you feel the
stretch through your arms, shoulders, hands, and sides
of your body.
● Repeat 8 times moving with your breath.
Excellent for slumping shoulders
6. Seated Chair Twist
Sit with long a neutral spine, chest is open, shoulders are back. Make sure your knees are hip
distance apart and feel flat to the floor. Place your hands on the right side
of the chair. Moving with your breath, as you inhale, lengthen the torso.
As you inhale, gentle twist your torso to the right. Twist from the base of
your spine, then the navel and then the chest. Setting the intention to
look over your right shoulder, let the twist be gentle and non-aggressive
on your body. Moving with your breath return to centre, and repeat on
the other side.
Twisting gently squeezes all the organs in the torso and is a detoxifying
movement.
7. Trunk Rolls
With your hands resting on your thighs, slowly start to roll your trunk/shoulders in large
circles. Allow yourself to move with your breath. Practice movement as long as it feels
comfortable and relaxing.
Gently stretches the lower back and massages the organs in the belly.
8. Cat and Cow Pose
● Your feet are flat to the floor, with your toes facing forward and hip distance apart.
● Rest your hands on your thighs.
● COW POSE: Inhale and tilt your pelvic bowl forward as you open your chest and look up
slightly.
● CAT POSE: Exhale and tilt your pelvic bowl back. Let your shoulders and head surrender
forward.
● Repeat 5-10 times and then close your eyes and focus on your breath.
Increases flexibility in the spine, releases tension in shoulders, head and neck.
CAT POSE
COW POSE
9. Salute to the Sun:
●As you inhale, turn your palms to face up as you draw your arms
out and up the sides of your body.
● Bring your hands into prayer position overhead, exhale and lower
the hands down in front of your heart centre.
● Moving with your inhale, draw the hands back up towards the
ceiling and as you exhale, turn your palms out and surrender your
hands down the sides of your body.
● This is an asana (exercise that reconnects movement with breath).
● Repeat this exercise 10 times.
TIP: Draw the arms up slowly like a beautiful sunrise and surrender the
arms down like a beautiful sunset with a smile on your face!
10. Side Tilting
Take your hands towards the back legs of the chair. Chest open,
shoulders relaxed and palms facing in, start to slowly rock from side
to side with your breath, gently sliding your hands down the back
legs of the chair, only IF YOU CAN.
Warms up and stretches the back of the body, gently squeezes the
kidneys, and works the muscles in the abdomen.
11. Knee Squeeze
Exhale completely, then inhale and draw your right knee in towards your chest. Repeat 10
times and then lower your leg. Draw your knee up in towards your chest
and hold here. Roll your ankle in large circles in both directions. Repeat
with other leg.
Relaxes the lower back, improves digestion and respiration.
12. Leg Lifts
Sit and hold each side of the chair for balance. Inhale
as you extend your left leg out and flex your foot.
Slowly breathe out while lowering your leg. Repeat
5 - 10 times on each side, or whatever you feel
comfortable doing.
Strengthens legs and lower back, and improves
circulation to your legs and feet.
13. Forward Bend
* If you have low bone density then skip this pose*
Breathe in and as you bend forward, breathe out and let
your head and arms hang over your knees. Relax into the
position and hold for a few seconds while breathing
normally. Breathe in as you slowly come back up to
seated position.
Eases tension in upper back and neck.
14. Side Stretch
Sit with your feet flat on the floor, breathe in, and raise your arms
out to the sides. Breathe out and bend to the left, reaching toward
the floor with your left hand and your right hand pointing toward
the ceiling. Breathe in come back to starting position. Repeat with
your right side.
Increases flexibility of the spinal column, improves respiration, and
reduces the waistline.
Standing Poses - OPTIONAL
15. Wall Stretch
Stand facing the wall about 5 inches away, as you inhale slowly,
inch your fingers up the wall. Only raise your arms up as high as
you comfortably can. Exhale and slowly inch your fingers back
down the wall. Complete five full slow breaths.
Stretches the entire body and improves posture.
16. Modified High Lunge
Place your hands on the chair in front of you. Slowly step your
left foot back as far as you can, keeping your heel on the floor.
Slightly bend your right knee and hold for 30 seconds. NO
BOUNCING. Repeat on the other side. Stretches your calves.
17. Rocking Hips
Standing with your feet slightly wider then shoulder distance apart and hands
on your hips. Make sure your feet are in neutral position. Bend your left knee
slightly and move your right hip downward toward your right knee. Hold for
3-4 breaths and repeat on the other side. Stretches the inner thighs and groin.
Face:
Practice each of these movement for a few breaths:
1. Wiggle your nose.
2. Wiggle all the muscles around your mouth and in your checks.
3. Raise your eyebrows and open your eyes wide and relax.
Learning how to Relax:
Practicing some form of daily relaxation is the greatest gift you can give yourself. Taking
a few minutes each day to quiet your mind and breathe deeply can make a big
difference in how you feel throughout your day, and into the night.
Relaxation is as simple as gentle breathing. Just watch and be aware of your breathing.
Breathe naturally and gently; this will have a very powerful, calming influence on your
mind. When you breathe in, feel that you are breathing in inner peace. When you
breathe out, feel you are exhaling out all of your anxieties and worries. Relaxation can
be this simple – it doesn’t have to be complicated at all.
It has been proven that when the body and mind are relaxed, the body's natural ability
to heal itself is greatly enhanced. By listening to deeply relaxing music, you can assist
your body to release its healing powers
"I am Relaxed" Instant Relaxation Exercise
You can do this standing, sitting, or lying down. To do this relaxation exercise:
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You can keep your eyes open or you can close your eyes.
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Bring attention to your breath.
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When you inhale say to yourself "I am..."
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When you exhale say to yourself "Relaxed.”
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Breathe in - "I am..." , Breath out - "Relaxed."
Continue breathing and repeating the affirmation for a few rounds. Let your breath
move gently through your body. If your mind wanders off, just come back to your
breath and the affirmation. Your ability to relax improves with practice. Be patient
with yourself — don't let your effort to practice relaxation techniques become yet another stressor.
References
Yandara Yoga Institute, Monkey Mountain Tai Chi, Yoga Alliance; Vinyasa Flow (CFP), Yin Yoga (Teacher
Training YYT1 ), Resist-a-ball Yoga (CFP), Senior Fitness Instructor (SFA), Building Better Bones (MelioGuide),
Functional Assessing & Graduated Exercise (CFP), and holds S.N.H.S Dip. Professional Relaxation Therapy &
Aromatherapy