yoga:easy:seated
**This is an old revision of the document!**
sources (thanks Dad!) - https://youtu.be/i21JaPr-f2c https://youtu.be/0CaKeeNHXL4
- all positions done while seated (thinking a drum throne without back would be best)
- all positions repeated 5-10 times
lower-back and hips positions
- simple cat-cow
- on inhale
- lift shoulders up and back
- arc back
- lift chin
- hands move to thighs
- on exhale
- pull shoulders forward
- round back
- drop chin
- hands move to knees
- circles
- chest forward then right then back then left
- reverse direction
- (this is where not having a back on the chair should help)
- lean
- straddle legs out (wider base)
- one hand behind head
- elbow out
- opposite hand on same-side knee
- on exhale
- bend at waist and bring elbow towards opposite knee while rotating head
- on inhale
- return to starting position
- leg stretch and bend
- extend one leg out
- other foot is planted flat
- flex extended leg's toes up
- lean forward towards toes as far as is comfortable
- be sure to NOT allow your back to round over
- keep bend at waist and chest lifted
- hold position for 5-10 seconds
- lean back to seated position
- lift extended leg to be parallel to floor (if possible)
- try to keep back vertical; don't lean back
- hold position
- repeat with other leg
- figure-4 stretch
- my variation
- place foot on opposite thigh with supporting leg as level as possible
- grip toes of raised foot with same-side hand to pull foot towards knee (flexed)
- place oppose-side hand on raised knee to push down and assist with rotation
- rotate away from raised foot keeping back straight
- attempt to look as far behind as possible
- hold position 30 seconds
- alternate sides until you lose count of reps
- this variation seems to do everything the below does but is easier IMHO
- place one foot on opposite thigh with leg as level as possible
- keep foot “flexed” (lifted towards knee)
- palms on raised knee to increase stretch in hip
- hold position for 5-10 seconds
- place opposite hand upon raised knee
- extend other hand and arm out and back
- increases rotation towards stretched hip and lifted leg side
- rotate at waist as you twist as far as is comfortable
- hold for 5-10 seconds
- repeat on other side
- forward-lean (similar to cat)
- round back and tuck chin down
- holding knees lean back to increase stretch in back
- single leg-lift stretch
- interlace both hands over one knee
- on inhale
- lift held knee to chest
- some motion in back is normal but try to keep it straight and not lean back
- on exhale
- lower leg
- repeat with other leg
neck and shoulder positions
- WIP
yoga/easy/seated.1760283166.txt.gz · Last modified: 2025/10/12 15:32 by ron