Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Chair Yoga: Chair Moon Salutation
Women who want to take their practice slow and deep can use a chair as a variation for the practice of the regular Moon Salutation (Chandra Namaskar). Women who are Senior Citizens, Pregnant, in Postnatal, or during Menstruation, can benefit from the practice of Chair Moon Salutation, acting as a variation to cool the body.
The given sequence is done trying to bring the best possible variation to the original poses of Moon Salutation (Chandra Namaskar). Each pose is done coordinating with the breath, or vice versa. If any of the pose in the given sequence is a challenge (depending on the practitioner), you could choose to modify the same as per comfort. The most important thing to remember is the flow, movement, breath, and softness in the movement, making the flow look graceful and elegant. This sequence should nurture the feminine energy in you.
The entire sequence should be done in four rounds to start with, and can gradually be increased to four more, if required.
An alternative way to enhance this variation is the practice of Moon Salutation Variation B (Chandra Namaskar Variation B) too, on chair.
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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.
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.
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.
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.
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
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.
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.
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.