Chair Poses to enhance CIRCULATION
Do each pose within your capacity, which means finding the level of sensation that presents a challenge without experiencing aggression or pain.
Complete the following Yoga Actions while in each pose.
YOGA ACTIONS: to enhance CIRCULATION
- From Inner Trochanters/upper inner groins, lengthen down inner legs to inner knees to inner ankles to inner heels.
- RELEASE femurs/thigh bones into indentations in back of legs.
1. MULABANDHASANA

- Sit on chair & belt legs in Baddha Konasana with soles of feet together.
- Allow enough length in the belt so toes can roll down to face floor.
- Firmly hold chair sides to move sit bones toward front edge.
Stay 3-5 minutes (30-50 deep, gentle breaths)
2. VIRABHADRASANA I

- Find your leg distance from wall to chair so Left (L) thigh bone can completely rest on chair seat.
- Place Right (R) outer heel into wall & rotate breast bone to L (facing forward).
- Stay here for 1-2 minutes OR inhale & lift arms and rib cage away from pelvis.
Stay for 1-2 minutes (15-30 deep, gentle breaths)
3. 2-CHAIR SIRSASANA

- Place front legs of 2 chairs on mat & against wall with enough space between for your head.
- Blue foam blocks or folded sticky mats on the chair seats help to cushion the tops of the shoulders.
- From hands & knees in front of chairs, maneuver your head into place while clasping both front chair legs.
- Exhale up into Down Dog & then scissor-kick heels to wall.
Stay 1-3 minutes - Release into Balasana to rest (1 minute).
4. SHOULDER & RIB CAGE OPENER I & 2

- Place bolster & block in front of chair.
- Sit on block with back body to chair.
- Hold front chair legs as you release upper back & head to chair seat.
- On next inhale, press into feet & lift pelvis level with knees & rib cage.
- Thread arms, one at a time, through chair back clasping back rung.
- Walk hands along back rung toward outer legs (if possible).
Stay 1-2 minutes - On an exhale, release pelvis to block support (as below).

Stay 1-2 minutes
5. SARVANGASANA

- Use 1-3 double-folded blankets for shoulder support & 1 blanket for back of head if required for occipital bone to be supported.
- Sit on chair seat facing its back with bent knees over chair back.
- Clasp lower legs to chair back & slide pelvis to front edge of seat as you lower torso & head to supports.
- Reach hands/arms inside chair legs to clasp back legs or rung.
- Legs are straight & heels can rest into wall.
Stay for 2 minutes. - SARVANGASANA VARIATIONS:
Stay for 1-2 minutes each.
To come out of pose, release sacrum to blankets & hook front ankles around chair joints in Supine Baddha Konasana.
Stay for 1-2 minutes.
7. BACK EXTENSION THROUGH CHAIR:

- PURVOTTANASANA ARMS:
- Start by sitting in chair with legs through back opening.
- Sit bones are off back edge of chair seat. Heels into floor with toes mounds into wall — legs active & straight.
- Inhale, lift & lengthen spine through crown of head.
- Exhale, release back body to chair seat. Head can be supported or hang freely if no constrictions in neck and lumbar.
- Thread hands & arms inside chair legs & clasp back rung.
Stay for 1-2 minutes with palms facing up.
1-2 minutes with palms facing down. - URDHVA DHANURASANA ARMS:
- Inhale arms overhead.
Stay for 1-2 minutes.
8. PASCHIMOTTANASANA

- With chair at wall & feet into wall; exhale & forward fold so 3rd eye (centre of forehead) can rest on chair seat.
- Arms rest on chair seat.
Stay for 2-3 minutes.
9. SAVASANA

- Feet mat width apart & allow inner knees to touch.
Stay for 5-10 minutes.