Hi , everyone .
I'm Samatha and she is Ritika .
So today we will be doing chair yoga .
So it is extremely beneficial for those people who are sitting for too long , especially those people who go to the office and sit for long hours .
Plus if you are suffering from any injuries or any body issues , and if you are unable to get onto your matt , you can stay fit and healthy even using your own chair .
So let's get started .
If you are leaning back onto your chair , you may come a little forward , try to adjust your spine so that you get to sit tall , keep your spine straight , completely erect and you can place your palms on your thighs , you can rest them and let's start with gentle head movements up and down .
So as your head goes up , you need to inhale as it comes down , breathe out , take very slow and gentle breath and left and right , take care of your breathing pattern .
It should be smooth , completely smooth .
And from here itself , let's start our later moment of our neck ear to the shoulders and the rotations from the right side .
So as your head goes up from the right side .
You need to inhale as it comes down from the left , you need to breathe out .
Go very slow and , and let's reverse the direction .
Now , from left to right , make sure that your spine is straight .
Your palms are rested on your thighs .
You are just moving your neck .
Try to keep a very gentle smile on your face and let's come back to the base position .
You can lift your arms in front and let's start with the wrist rotations .
So you have to make a fist and start rotating the fist externally and let's reverse the direction .
Now , internal rotation of our fist , we are opening up the entire body one part after another and let's relax our arms on your thighs .
So let's start moving our shoulders backward , rotation of your shoulders .
So as you lift your shoulders up , they should come a little closer to your ears .
And now the forward rotation and let's relax our shoulders .
And from here itself , you can twist from the left side , you can hold the armrest .
If you're having a chair with the armrest , you can hold the armrest , let's look back so that you feel the stretch in your spine and the sides stay there and keep breathing normally .
And from here itself , let's move on to the other side .
If you are not having a chair with an arm rest , you can even rest your palm on your thighs .
Close to the knee , it is completely OK .
As long as you feel the stretch on your sides and the spine and from here itself , let's come back to the center so you can just place your left palm on your right thigh , your right arm will be next to you .
So as you inhale , lift your right arm up and let's bend onto our left side and let's keep our gaze diagonally on your right .
Let's hold over here .
And as you exhale , bring your right arm down , let's keep our arms by our side .
As you inhale , lift your arms up , lengthen your spine , join your palms together .
Keep sitting tall , keep your spine straight .
Biceps should be either touching your ears or they will be behind your ears .
But you have to do as much as you can .
Let's hold in this pose for a couple of seconds and as you inhale , let's bend on to our right side and exhale , come back inhale .
Let's pin to the left side .
Now he'll come back and as you bring your arms down , relax the entire body .
And now we will be doing a forward bend .
So for that , you can come a little closer to the edge of your chair , so your feet are planted on the floor .
So lift your arms up as you lift , you need to inhale .
And as you exhale , bring your arms down by your side and as you inhale , lift your arms up and as you exhale , bring your arms down and now you can go back to the same position .
Now , what we'll be doing is we'll be holding our right wrist , using our left palm , but tattoo behind your chair , so your arms will go behind you .
You have to hold your right wrist and you have to push your chest and the spine out .
So spine will be pushed in , in fact , and the chest will be pushed out so that you feel the stretch in your spine , chest , upper middle , lower back , and let's look up , keep breathing normally in this position .
Ah , let's release a long and let's place a right foot on our left thigh so you can adjust your body as for your height , I am tall .
So I have come a little closer to the edge of my chair .
So , what we'll be doing is we'll place our right palm on our right thigh .
Your left palm will be on your right ankle .
Now , you have to gently push your thigh down and stay there for a couple of seconds so that you feel the stretch in your pelvic region around your hips .
Let's see over here and release and let's move on to the opposite side .
So you have to place your left leg on your right thigh and the right palm on your left ankle , left palm on your left thigh , close to the knee .
So we will gently push our leg down towards the floor and just feel the stretch around the pelvic region .
And you remember that you have to keep smiling during the entire session and let's release our left leg .
Keep sitting over there on the edge of the chair .
Now , you have to place your right palm on the floor right between your feet .
Your left arm goes up and let's look up towards the left palm for a couple of seconds .
You have to keep breathing normally .
No need to retain your breath in the poses in the arsenals .
Ah , let's switch on to the opposite side .
You can place the left palm on the floor , the right arm goes up .
So your right arm should be completely perpendicular .
And let's bring our right palm on the floor and let's come up and let's relax .
So this was all about chair yoga .
I hope you liked our video .
And if you have any questions of any sort , please don't hesitate to write down in the comments section below and we will surely answer all the queries and please don't forget to subscribe to our channel .