5 Minute Chair Yoga Stretch for Beginners _ Quick & Easy Follow Along Routine

Yo and welcome to yoga .

Join me in this five minute gentle chair .

Yoga for beginners .

All you need is a chair , plant your feet firmly into the floor .

And as you sit at the edge of your chair , make sure that the knees are directly above the ankles and that the knees are in line with the hips .

Sit up tall , lengthen the spine .

Inhale through the nose , lift your arms up and as you exhale through the nose that your arms come all the way down , let's do that again .

Inhale through the nose , arms are coming all the way up .

Exhale through the nose that your arms come all the way down .

Wonderful .

Continue to mirror me for the following flow with your left hand .

Hold on to your chair , ground down through your sitting bones .

Inhale , reach your right arm up towards the sky .

Exhale , hold inhale , reach up length and spine and exhale side body , bend to the left side , keep breathing and you might have to adjust your left hand on a chair higher or lower , whatever works best for you and your range of motion .

Keep grinding through your rice sitting bone and then inhale , come back to center .

Exhale , release right hand on a chair .

Inhale , reach a left arm up .

Exhale , hold inhale , lengthen the spine .

Exhale side body , bend to the right side again , reposition your right hand .

You can go lower higher .

Keep rooting down through your sitting bones , especially the left one and inhale , come back to center .

Exhale , release , inhale , bring your arms up at shoulder heights , then bend the elbows and hold on to your shoulders with your hands .

Exhale , draw circles with your elbows .

Doesn't matter which direction we'll do both sides , do a few more .

Keep breathing and then switch direction .

Relax everything else you don't need right now , relax your face , relax your jaw , it connects it with your breath well done and lower your hands down , place your hands on your thighs .

Inhale , reach your right arm up and gently hold on to your head with your right hand .

Exhale right ear goes to your right shoulder , keep breathing and release any tension on the exhales in his neck stretch , take one more deep breath and then with your right hand , gently push your right cheek back to center and then switch sides .

Inhale , reach your left arm up , hold on to your head .

Exhale left ear goes to your left shoulder , keep breathing , keep working with your breath , letting go of any tension and stress in the neck , relax your face and relax your jaw , last deep breath .

And then with your left hand gently push your left cheek back to center , release your hand down .

Now , let's get ready for a seated twist , keep your hip bones facing the front and he'll reach your arms up .

And as you exhale , twist your chest to the left side , right hand comes down to your left knee and with your left hand , hold on to your chair .

Keep your spine nice and long and slightly .

Look over your left shoulder .

Keep grounding through your feet and inhale , reach your arms up , switching sides , exhale , twist to the right place your left hand on your right knee and with your right hand , hold on to your chair again .

Keep grounding through your feet and sitting bones and the hip bones are facing the front , Jenny , look over the right shoulder , take a few deep breaths .

Twists are great to keep mobility in the spine and to gently massage our internal organs .

Inhale , come back to the center , reach your arms up and as we exhale , start folding forward from the hips , drop your head down with your hands , hold on to your lower legs , ankles , feet or place your hands on the floor .

Take a few deep breaths and relax your neck .

Take one last deep breath in his forward fold and then place your hands on your legs .

Walk yourself all the way up , sir , sitting up tall , relax your shoulders away from your ears and let's close our chair .

Yoga flow together and he'll reach your arms up towards the sky , exhale , join your hands together , draw your hands down a prayer position in front of your heart .

Thank you so much for practicing with me .

And may this yoga practice be a blessing to you .