Yoga Actions for CHAIR YOGA IV — to enhance CIRCULATION

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

1. From Inner Trochanters/upper inner groins, lengthen down inner legs to inner knees to inner ankles to inner heels. 
2. RELEASE femurs/thigh bones into indentations in back of legs.

1. MULABANDHASANA

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

2. VIRABHADRASANA I

1. Find your leg distance from wall to chair so Left (L) thigh bone can completely rest on chair seat.
2. Place Right (R) outer heel into wall & rotate breast bone to L (facing forward).
3. 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

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

4. SHOULDER & RIB CAGE OPENER I & 2

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

Stay 1-2 minutes

5. SARVANGASANA

1. Use 1-3 double-folded blankets for shoulder support & 1 blanket for back of head if required for occipital bone to be supported.
2. Sit on chair seat facing its back with bent knees over chair back.
3. Clasp lower legs to chair back & slide pelvis to front edge of seat as you lower torso & head to supports.
4. Reach hands/arms inside chair legs to clasp back legs or rung.
5. Legs are straight & heels can rest into wall.
   Stay for 2 minutes.
   
6. 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:

1. PURVOTTANASANA ARMS:
2. Start by sitting in chair with legs through back opening.
3. Sit bones are off back edge of chair seat. Heels into floor with toes mounds into wall — legs active & straight.
4. Inhale, lift & lengthen spine through crown of head.
5. Exhale, release back body to chair seat. Head can be supported or hang freely if no constrictions in neck and lumbar.
6. 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.
7. URDHVA DHANURASANA ARMS:
8. Inhale arms overhead.
   Stay for 1-2 minutes.
   
   

8. PASCHIMOTTANASANA

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

9. SAVASANA

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