The Chair
Focus: Shoulders
Level: Beginner
Total Time: 30 to 60 seconds
Indications: diaphragm, heart
Contraindications: low blood pressure, insomnia, headaches
The Chair
Note:
The chair will stretch your chest and shoulders while simultaneously strengthening your spine and legs. It is also good for your diaphragm and heart. The chair makes a great precursor to the mountain pose or any standing forward bend pose. Those who suffer ongoing low blood pressure, chronic insomnia, or frequent headaches should avoid this one.
Pose Instruction
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Breathe in and raise your arms straight forward with your palms facing, shoulder-width apart.
- Breathe out as you bend your knees forward to lower your torso while simultaneously raising your arms straight overhead. You want to approach the horizontal with your thighs. Your knees should be above your toes, but never beyond them, and your upper body will lean slightly forward for balance, but you should attempt to keep it as straight as possible. Press the tops of your thighs down into the soles of your feet.
- Tense your shoulder blades across your back and elongate your tailbone toward the ground and into your pubis.
- Remain in this position for 30 to 60 seconds, breathing deliberately.
- To release yourself from this position, breathe in and straighten your knees as you stretch up through your arms. Breathe out and lower your arms to your sides, returning to mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
Disclaimer
In this article, I have shared The Chair : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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