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Chair Yoga: Chair Moon Salutation

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Chair Yoga: Chair Moon Salutation : Yoga Poses, Cues, Steps, and Breathing instructions

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  • Seated Palms On Belly Chair
    A. Begin seated on a chair with the feet firmly placed and grounded on the floor.
    B. Extending the back, shoulders, chest and chin, sit with your eyes closed and bring the hands at the navel.
    C. Connect with the breathing taking deep inhalations and long controlled exhalations.
    D. Practice this for about 6 breaths.
    E. Make sure the feet are resting with all the toes touching the ground. If it is not, then adjust the hips and sit moving a bit forward on the chair.
  • Chair Upward Hand Stretch Pose (Chair Urdhva Hastasana)
    A. From Seated Palms On Belly Chair Pose:
    Inhale - raise your arms above your head and bring the hands in an interlock.
    Exhale - extend the shoulders and the chest to go deeper
    Inhale/Exhale - to stay in Chair Upward Hand Stretch Pose for about 1 breath.
  • Goddess Pose On Chair (Utkata Konasana On Chair)
    A. From Chair Upward Hand Stretch Pose:
    Inhale - bring your arms down to shoulder level
    Exhale - bring your feet apart taking the hips in an external rotation.
    Inhale/Exhale - to stay in Goddess Pose On Chair for 1 breath.
  • Extended Side Angle Pose Variation Elbow Arm Chair (Utthita Parsvakonasana Variation Elbow Arm Chair)
    A. From Goddess Pose On Chair:
    Inhale - turn the right foot outwards and rest the right thigh on the chair
    Exhale - extend the left leg out towards the left side of the chair and raise the right arm up and stretch the side as you look up
    Inhale/Exhale - to stay for 1 breath in Extended Side Angle Pose Variation Elbow Arm Chair.
  • Extended Side Angle Pose Variation Elbow Chair (Utthita Parsvakonasana Variation Elbow Chair)
    A. From Extended Side Angle Pose Variation Elbow Arm Chair:
    Inhale - release the right hand and bring it down besides your body.
    Exhale - turn the chest and face looking down towards the ground on the left side.
    Inhale/Exhale - to stay in Extended Side Angle Pose Variation Elbow Chair for about 1 breath
  • Warrior Pose I Chair Variation (Virabhadrasana I Chair Variation)
    A. From Extended Side Angle Pose Variation Elbow Chair:
    Inhale - raise both the arms up
    Exhale - look in front towards your left side and turn the hips and the torso as you sit on the chair supporting the left thigh. While doing this bring the right foot to balance on the balls and toes.
    Inhale/Exhale - to stay in Warrior Pose I Chair Variation for about 1 breath.
  • Gate Pose On Chair (Parighasana On Chair)
    A. From Warrior Pose I Chair Variation:
    Inhale - and turn around and sit facing in front with the arms down and the left leg at the center, while the right leg remains extended to the right.
    Exhale - sit straight coming to the edge of the chair towards the right side
    Inhale - raise the left arm upwards and extend taking it over the head towards the left side, while resting the right hand on the right shins.
    Exhale - stretch the sides of the body as you exhale.
    Inhale/Exhale - to stay in Gate Pose On Chair for about 1 breath.
  • Gate Pose On Chair (Parighasana On Chair)
    A. From Gate Pose On Chair:
    Inhale - release and bring the right leg to the center releasing the arms.
    Exhale - sit straight
    Inhale - take the left leg stretched out towards the left side and raise the right arm over and above the head and extended it towards the right side.
    Exhale - extend the left hand to rest on the left leg and stretch the sides as you exhale out completely.
    Inhale/Exhale - to stay for about 1 breath in Gate Pose on Chair on the left side.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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