Chair of the Dog – Chair Yoga You Can Do Anywhere

For some people work, study and travel confine us to a chair for long periods of time.  Sometimes we may not get the break that our body needs or we might have to take it in a room (or plane) filled with people.  Not everyone is comfortable with the attention that taking a 15-minute yoga class with an audience would garner.  If you can relate, then this post is just what you’ve been looking for.  I will share with you some chair yoga that can be done from the comfort of…you guessed it, your chair!  Whether you are sitting through a long lecture, stuck on a flight or glued to your desk for a project, you are sure to find some quick tips that will be helpful in giving your body the movement it needs.

YOGA

Neck stretches are great because you can do them almost anywhere, on a train, in a plane, in a house, even with a mouse! But all jokes aside, everyone can benefit from a good neck stretch.

• Place the feet firmly on the floor.  Take a moment to ground down into the earth and be aware of your connection through your feet.
• Place your hands on your thighs with the palms facing down to ground you even further (Image 1).
• Draw the shoulders down and away from the ears.
• Take three deep breaths in through the nose and out through the nose.
• Inhale and as you exhale, bring the right ear toward the right shoulder (Image 2).
• Actively draw the left shoulder away from the ear.
• If you would like a little deeper of a stretch, gently place the right hand on the left side of the head.  Don’t pull down, but rather allow the weight of the hand to deepen the stretch (Image 3).
• Take 5 deep breaths.
• Release the right hand.
• Slowly bring the head back to center.
• Repeat on the left side, ending with the head back at center.
• Interlace the fingers and place the palms of the hands on the back of the head (Images 4 and 5).
• Gently draw the chin toward the chest and let the elbows fall toward one another (Image 6).
• Take 5 deep breaths.
• Slowly bring the head back to center and begin to look up and allow the elbows to open up (Image 7). Be mindful to stop if you feel any pain. Also you can skip this part if you are too close to other people.
• Take 5 deep breaths.
• Slowly bring the head back to center and release the hands down.

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Seated Pigeon – This is a great hip opener that I like to do during long periods of sitting or before I get on a plane. We hold a lot of emotions in our hips, so don’t be surprised if this pose brings up some feelings for you.

• Move to the front of your chair.
• Place the right ankle over the left knee.
• Flex the toes on the right foot so they are pointing toward the right knee. This will help to protect your knee from strain.
• You may already feel quite an intense stretch in the hip, if so you will sit up nice and tall.
• If you would like a deeper stretch and the right knee is lifted up into the air, sit up nice and tall.
  • Place the hands on the right thigh just above the knee and gently press down until you feel a stretch in the hip (Image 8).
  • Hold where you feel the stretch.
• If you would like a deeper stretch and your right knee is parallel to the right ankle, sit up nice and tall.
  • Inhale stretching the arms overhead (Image 9).
  • Hinging from the hips, begin to fold forward until you feel a stretch (Images 10 and 11).
  • If there is a desk in front of you, you can grab the edge of the desk and let the head relax and fall heavy. Here you will feel a stretch in the right hip as well as the shoulders.
• Take 5 to 10 breaths in which ever pose you have chosen.
• Inhale and release the right leg if you are gently pressing down or inhale and slowly begin to rise up.
• Take the left hand and bring it onto the right knee (Image 12).
• Take a deep inhale and as you exhale, begin to twist gently to the right pressing into the right knee and taking the right hand and grabbing onto the back of the chair or the right armrest, whichever is comfortable and accessible (Image 13).
• Inhale lengthen the spine.
• Exhale twist to the right.
• If it is comfortable, gently look over your right shoulder (Image 14).
• Take 3 more deep breaths here.
• As you take your last exhale, shift the gaze back to center and release the twist.
• Release the hands.
• Repeat on the left side.

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Please note if you are on a plane this may still be accessible to you.  Be mindful of your neighbor.  If you can get your ankle comfortable onto the opposite knee without kicking the person next to you, follow one of the first steps above.  If you want a deeper stretch, place the palms of the hands on the seat in front of you and fold forward just slightly.  Try not to press into the seat in front of you with too much force, oh and make sure your tray table is in the upright position before you start!

Hamstring Stretch – Oh the beloved hamstrings! If you are a runner, play tennis, soccer or basketball, than this is a must do stretch for you. Many of us have tight hamstrings and this can lead to strains.

• Move to the front of your chair.
• Extend the right leg out in front of you and bring the right heel down onto the ground (Image 15).
• Flex the right foot so the toes are pointing back toward the right knee.
• Keep the right leg straight without locking the knee.
• Sit up nice and tall.
• Inhale and stretch the arm overhead (Image 16).
• Exhale and hinge from the hips, lead with the heart and fold over the right knee (Image 17).
• Try to keep the back straight instead of rounding the spine.
• If you need to rest the arms you can place the hands on the thigh, making sure you don’t place them on the knee (Images 18 and 19).
• Take 5 deep breaths.
• On and inhale, rise up nice and slow.
• Repeat this on the left side.

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Again, even on a plane you can get a small stretch if you have room under the seat in front of you.  If you are like me, you have crammed a backpack that is busting at the seams under there and with the headphones, blanket and water bottle stuffed into the side pockets, there is no chance of squeezing a foot under there.  But if you are a savvy traveler, just extent the leg under the seat in front of you and hinge from the hips, folding forward as much as you can without knocking yourself out on the seat back.

SELF-CARE

I love to travel and I use the yoga poses above to help me sit through long flights. The infographic below includes some self-care tools that I can not fly without. I thought I would share them with you!

This Vinyasa Scarf is my favorite because it’s perfect as a blanket, scarf or savasana wrap. And it’s super cute and goes with anything! And if you want to prevent yourself from getting sick, OnGuard is my go to whether I’m traveling, going to be around crowds or just dodging the seasonal colds in my office.

Playlist

Whether I’m on a plane, taking a break or doing yoga, one essential for me is music. Here is an hour long playlist that can get you through any of these situations.

https://music.amazon.com/user-playlists/42474dcac42c4a3e92246d585d4ea55bsune?ref=dm_sh_cc0d-a91d-dmcp-3119-52c81&musicTerritory=US&marketplaceId=ATVPDKIKX0DER