Chair Poses to REST & DIGEST
The vagus nerve is the prime component of the parasympathetic nervous system which regulates “rest-and-digest” or “tend-and-befriend” (loving kindness) responses.
There is growing evidence that we combat inflammation, and thus ill health, by engaging the vagus nerve and improving “vagal tone.” Research specifies that such well-being can be achieved through the following four practices:
1) posture (yoga poses),
2) breath (pranayama & resonance breathing),
3) vocalization (chanting/ohming), and
4) behaviour (yamas/niyamas & meditation).
YOGA ACTIONS: In each of the following poses, ask yourself, WHAT AM I PRACTICING?
1) Connection – friendliness (loving kindness to myself & others)?
2) Resistance – apprehension, running away (fight or flight)?
3) Ignoring – going away (freezing/paralyzed)?
4) Regeneration – balanced continuation of the healing process? (Safe Mobilization–active healing)
5) Healing – rest & digest? (Safe Immobilization–passive healing)
NOTE: Safe Immobilization is the only state of being where healing is initiated.
1. SHOULDER & ARMPIT OPENER
![](https://righttojoy.com/wp-content/uploads/2020/04/Armpit-Opener-Chair-Helen-1830-1024x462.jpg)
- Lie face down with palms on chair seat.
- Keeping arms straight, exhale and lower forehead to floor or block.
Stay for 3-5 minutes
Release arms to floor & rest for 1-2 minutes.
2. QUADRICEP STRETCH
![](https://righttojoy.com/wp-content/uploads/2024/02/Quad-Buster-H-hands-to-chair-7305-1010x1024.jpg)
- Place blanket or foam block at wall to support knee.
- Stand with hands on chair and bend R knee sliding R shin down wall until knee rests on foam.
- L ankle and knee are aligned.
- As quads and hips release, move sit bones closer to wall.
Stay for 2-3 minutes. Repeat on other side.
3. ADHO MUKHA SVANASANA
![](https://righttojoy.com/wp-content/uploads/2021/09/Salamba-Adho-Mukha-Svanasana-w-chair-arms-folded-1024x775.jpg)
- Place two blocks at wall for feet. Toe mounds into blocks; heels into wall.
- Place chair so its upper back presses into your upper thighs, NOT public bone.
- Place bolster (OR 2 foam blocks) on chair seat to support front torso from collapsing.
- Clasp elbows to keep weight off of hands & to allow spine to lengthen.
Stay for 3-5 minutes
4. UTTANASANA
![](https://righttojoy.com/wp-content/uploads/2021/09/Salamba-Uttanasana-head-on-chair_3076-1024x978.jpg)
- Forehead (third eye chakra) rests on chair seat.
- Clasp elbows.
- Complete the Yoga Actions.
Stay for 2 minutes. Slowly return to standing –iIf wobbly or dizzy, place forehead into wall until blood pressure normalizes.
5. PINCHA MAYURASANA
![](https://righttojoy.com/wp-content/uploads/2020/09/Chair-Pincha-Mayurasana-1-2406-1024x792.jpg)
- Secure chair into wall. Start in All 4s.
- Place outer forearms into inner front chair legs to keep elbows from splaying.
- Firmly ground forearms (from 4 corners of hands through wrists to elbows).
- Exhale and press into forearms & toe mounds to lift knees off floor.
- Straighten knees releasing heels toward floor.
- Continually press into forearms to lengthen side body & hips away from shoulders.
Stay here for several breaths. - If you can keep body weight from collapsing into shoulders, walk thoracic spine to touch front edge of chair seat.
Stay for 10 breaths. Rest in BALASANA 1 M.
REPEAT 2 more times.
6. 2-CHAIR SIRSASANA
![](https://righttojoy.com/wp-content/uploads/2021/10/Salamba-Sirsasana-2-chairs-2676-768x1024.jpg)
- Place front legs of 2 chairs on mat & against wall with enough space between seats for your head.
- Blue foam blocks or folded sticky mats on chair seats cushions the tops of the shoulders.
- From hands & knees in front of chairs, maneuver your head into place while clasping both front chair legs. Notice hand position.
- Exhale up into Down Dog & then scissor-kick heels to wall.
Stay 1-3 minutes. Release into Balasana to rest (1 minute).
7. 2-CHAIR PURVOTTANASANA
![](https://righttojoy.com/wp-content/uploads/2024/02/Salamba-Purvottanasana-editted-2-chairs-bolster-feet-to-wall-90D5298-1024x737.jpg)
- Place chairs far enough from wall so tail bone can slide past back edge of chair seat.
- Legs actively press heels into floor and toe mounds into wall.
- Bolster bridges both chairs to support back of rib cage, respiratory diaphragm and shoulder blades.
- Use enough support for the head so the chin can release toward the breast bone.
- Hands reach for/clasp back legs.
Stay for 2-3 minutes. - Clasp forearms overhead resting them on blanket.
Stay for 2-3 minutes.
8. BADDHA KONASANA
![](https://righttojoy.com/wp-content/uploads/2020/04/Supta-Baddha-Konasana-with-chair-1854-1024x751.jpg)
- Place bolster or double-folded blankets under pelvis and touching chair feet.
- Place calves on chair seat and open knees wide.
- Hook front ankles to chair sides.
Stay for 2-4 minutes
9. SETU BANDHA
![](https://righttojoy.com/wp-content/uploads/2021/03/Salamba-Setu-Bandha-Sarvangasana-chair-7605-1024x896.jpg)
- Place 2 or 3 double-folded blankets under shoulders.
- Lie shoulders on blankets & lift sacrum off floor.
- Buttress vertical block to edge of blankets.
- Bring feet to chair edge or seat, inhale & lift pelvis to insert 2nd block horizontally under sacrum.
- 2nd block can be on medium or high height based on your capacity.
- Extend legs so calves and knees are supported on chair seat.
- Belt legs or allow outer calves to rest into chair sides.
Stay for 3-5 minutes. Release by taking top block & placing it behind head.
Gently lower sacrum to lower block and finally to floor.
10. SAVASANA
![](https://righttojoy.com/wp-content/uploads/2024/02/Savasana-Head-Sling-2412-1024x477.jpg)
- Create sling for head using belt around chair seat.
- Place belt behind occipital ridges at bottom of skull.
- Completely rest head into sling.
Stay for 5-10 minutes.